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Leftover Meal Prep Ideas — Stretch One Meal Into Three - Smart, Tasty Ways to Save Time and Money

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Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken thighs (or breasts)
  • 1 large head broccoli, cut into florets
  • 2 red bell peppers, sliced
  • 1 large red onion, sliced
  • 2 medium sweet potatoes, cubed (or 1 pound baby potatoes, halved)
  • 3 tablespoons olive oil, divided
  • 1 1/2 teaspoons kosher salt, divided
  • 1 teaspoon black pepper, divided
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 2 cups cooked grains (rice, quinoa, or farro)
  • Lemon wedges, for serving (optional)
  • 8 small tortillas (corn or flour)
  • 1/2 cup salsa or pico de gallo
  • 1/2 cup plain Greek yogurt or sour cream
  • 1 avocado, sliced
  • Fresh cilantro and lime wedges
  • Hot sauce (optional)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 6 cups low-sodium chicken or vegetable broth
  • 1 teaspoon Italian seasoning (or a mix of thyme and basil)
  • Leftover chicken and roasted veggies (about 3 cups total)
  • 1 cup leftover cooked grains
  • Salt and pepper to taste
  • Fresh parsley or green onions, chopped (optional)

Method
 

  1. Prep the base (Meal 1): Preheat oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup.
  2. Season the chicken: In a bowl, toss chicken with 1 tablespoon olive oil, 3/4 teaspoon salt, 1/2 teaspoon pepper, smoked paprika, garlic powder, and oregano. Spread on one pan.
  3. Roast the vegetables: On the second pan, toss broccoli, peppers, onion, and sweet potatoes with 2 tablespoons olive oil, 3/4 teaspoon salt, and 1/2 teaspoon pepper. Spread in a single layer.
  4. Roast: Bake both pans for 20–25 minutes, flipping veggies once and turning chicken halfway, until chicken is cooked through (165°F/74°C) and veggies are tender with charred edges.
  5. Serve Meal 1: Plate chicken and veggies over cooked grains. Squeeze lemon if you like. Set aside 2 cups chicken and 2 cups roasted veggies for Meals 2 and 3. Store the rest for lunches.
  6. Make Meal 2 (Tacos): Warm tortillas. Chop leftover chicken and veggies into bite-size pieces. Fill tortillas with the mixture. Top with salsa, yogurt or sour cream, avocado, cilantro, and a squeeze of lime. Add hot sauce if you want heat.
  7. Make Meal 3 (Soup): Heat olive oil in a pot over medium. Sauté garlic 30 seconds until fragrant. Add broth and Italian seasoning; bring to a simmer. Stir in chopped leftover chicken, veggies, and grains. Simmer 5–8 minutes. Taste and adjust salt and pepper. Finish with parsley or green onions.