What Is “Hero Meal Prep”?
Updated: Mar. 07, 2023
Save yourself from takeout by practicing hero meal prep.
I’ve always been a big fan of meal prep and often will carve out time on a Sunday afternoon to make my lunches and dinners for the week. Meal prep is so helpful because it saves us from eating takeout or delivery when we’re tired at the end of the day and don’t feel like cooking, and it can help to maintain both a food budget and a healthy eating plan. But apparently, the next level of this concept is hero meal prep, and that takes meal planning a step further.
How to Do “Hero Meal Prep”
I’ve been doing hero meal prep on my own at home for some time, and it’s essentially making a large meal and freezing the leftovers. You then freeze it in portions, until you’re ready to defrost and enjoy it. This may be something like roasting a chicken or making a slow cooker brisket. There are all sorts of healthy meal prep recipes with which this tactic would work.
The hack comes courtesy of fitness influencer Kevin Curry (@fitmencook) on Instagram, who calls it the “hero meal.” He’s not even the only influencer who does this! It makes perfect sense—after all, you can basically freeze food forever, though the quality may begin to decline after a while depending on the type of food.
More Meal Prep Tips
Make a plan: Some of the best ways I’ve discovered to meal prep is to schedule the meals out in advance for the week. Perhaps you’ll make that chicken on Sunday and plan out that the leftovers will be a stir-fry on Monday and enchiladas on Tuesday. Then, all the planning is done for you. Just grab that chicken from your meal prep containers and make the assigned version of the meal on the day it is planned.
Stay organized: Part of making meal prep work for you is staying organized. So you’ll want to load up on meal prep products, like the right containers and labels. Meals in the freezer mean nothing if you don’t know what those frozen containers are.
Cycle your meals: The idea is to never get bored, so don’t just look at it as heating up leftovers each night. Find a way to enjoy those hero meal prep dishes in a variety of ways.
Meal Prep Recipes for the Week Ahead
Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Coconut-Ginger Chickpeas & Tomatoes
This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Korean Beef and Rice
A friend raved about Korean bulgogi, which is beef cooked in soy sauce and ginger, so I tried it. It's delicious! You'll dazzle the table with this tasty version of Korean beef and rice. —Elizabeth King, Duluth, Minnesota
Egg Roll Noodle Bowl
We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas
Simple Sesame Chicken with Couscous
I created this dish after my three kids tried Chinese takeout and asked for more. To make things easy for myself, I typically use a rotisserie chicken from the deli. —Naylet LaRochelle, Miami, Florida
Chicken Florentine Meatballs
Served over squash and a chunky, mushroom-tomato sauce, these tender meatballs are tops when it comes to great flavor. —Diane Nemitz, Ludington, Michigan
Beef & Spinach Lo Mein
If you like a good stir-fry, this beef and spinach lo mein will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
Tandoori-Style Chicken with Cucumber Melon Relish
We all need a quick meal that's deliciously healthy. I marinate the chicken before I leave for work, and when I get home, I grill the chicken and make the relish. My husband loves the spicy flavor. To amp up the heat, add more crushed red pepper flakes. —Naylet LaRochelle, Miami, Florida
Chicken Pesto Meatballs
These tender, pesto-stuffed meatballs get gobbled up in our house. They're short on ingredients, but packed with flavor. I always make a double batch, freezing the other half for a busy night. —Ally Billhorn, Wilton, Iowa
Chicken Quinoa Bowls with Balsamic Dressing
I love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus the fresh spring flavors really shine through! —Allyson Meyler, Greensboro, North Carolina
Italian Turkey Skillet
It's a challenge to find imaginative ways to use leftovers, especially for turkey after Thanksgiving. Here's a favorite of mine that you can easily make ahead for another dinner option. Prepare the recipe as directed, then transfer to a casserole dish and freeze up to three months. —Patricia Kile, Nokomis, Florida
Honey-Glazed Chicken Kabobs
This is one of my husband’s favorite meals. I serve it with rice pilaf, salad and grilled garlic bread. —Tracey Miller, Aiken, South Carolina
Asian Veggie Glass Noodles
My mom immigrated from the Philippines, so we would often eat Filipino pancit, a well-known glass noodles dish. I took her version and added my own touches to make it easier and a little healthier. —Jasmin Baron, Livonia, New York
Freezer Burritos
I love burritos, but the frozen types are so high in sodium, I created these. They're a perfect option to have on hand for quick dinners or late-night snacks—I've even had them for breakfast sometimes! —Laura Winemiller, Delta, Pennsylvania
Arrabbiata Sauce with Zucchini Noodles
This popular Italian dish is flavorful and spicy. We decided to re-create one of our favorite jarred sauces and serve over zucchini pasta for a lighter, healthier meal that's naturally gluten-free. The results were amazing! —Courtney Stultz, Weir, Kansas
Mini Shepherd's Pies
I’m as confident serving these little pies to company as to family. If I have enough time, I’ll use homemade biscuits and mashed potatoes. —Ellen Osborne, Clarksville, Tennessee
Turkey Sausage and Lentil Soup
This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Make-Ahead Lasagna
This is an old standby when time's limited and guests are expected for dinner. It's a combination of several easy lasagna recipes I have tried over the years. —Mary Grimm, Williamsburg, Iowa
Mini Pork Pies
As a child, I discovered my love of pork pies. I used to help my father deliver oil on Saturdays, and we would stop at a local place to have the meaty pastries for lunch. —Renee Murby, Johnston, Rhode Island
Louisiana Jambalaya
My husband helped add a little spice to my life. He grew up on Cajun cooking, such as Louisiana jambalaya, while I ate mostly meat-and-potato meals. —Sandi Pichon, Memphis, Tennessee
Meat Loaf Miniatures
My family and I can't get enough of these little meat loaf muffins topped with a sweet ketchup sauce. They are the perfect portion size. This recipe requires no chopping, so it's quick and easy to make a double batch and have extras for another day. I've given them to new moms, too. —Joyce Wegmann, Burlington, Iowa
Italian Sausage Rigatoni Bake
This casserole combines all of our favorite Italian flavors, but the fresh mozzarella really sets it apart! —Blair Lonergan, Rochelle, Virginia
BLT Quinoa Bowls
I absolutely love a BLT with sliced avocado and an egg. Recently, I've been trying out grain bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah
Honey BBQ Chicken
I grill everything—veggies, oxtail, tofu. This chicken is our favorite. I keep a ready supply of sauce and rub, so prep couldn't be easier. —Jerry Rosiek, Eugene, Oregon
Italian Veggie Beef Soup
My sweet father-in-law, Pop Pop, would bring this chunky soup to our house when we were under the weather. We like it so much, we take it to our own friends who need comfort. It always does the trick. —Sue Webb, Reisterstown, Maryland
Slow-Cooker Char Siu Pork
The Asian influence here in the Hawaiian islands inspired my char siu recipe. It’s tasty as is, in a bun or over rice. We make it often so we have leftovers to add to fried rice, ramen and salads. —Karen Naihe, Kamuela, Hawaii
Roasted Cauliflower & Red Pepper Soup
When cooler weather comes, soup is one of our favorite meals. I developed this recipe for my husband and me. I wanted it to be a healthier version of all the cream-based soups out there. After a bit of trial and error, this is the keeper. —Elizabeth Bramkamp, Gig Harbor, Washington
Double-Duty Layered Enchilada Casserole
Here's a heap of cozy comfort. The Taste of Home Test Kitchen took my recipe for chili without beans and turned it into a scrumptious enchilada casserole. —Molly Butt, Granville, Ohio
Lisa's All-Day Sugar & Salt Pork Roast
My family loves this tender and juicy roast, so we eat it a lot. The sweet and salty crust is so delicious mixed into the pulled pork. —Lisa Allen, Joppa, Alabama
Santa Maria Roast Beef
A simple dry rub is enough to turn roast beef into a real crowd-pleaser. The slightly spicy meat is scrumptious piled on top of fresh crusty bread. —Allison Ector, Ardmore, Pennsylvania
The Ultimate Fish Tacos
This recipe is my favorite meal to prepare. Adding my own personal touch to the marinade makes my fish tacos pop with flavor. I warm corn tortillas on the grill and add salsa, cilantro, purple cabbage and fresh squeezed lime. —Yvonne Molina, Moreno Valley, California
Thai Coconut Beef
My husband and I love Thai food, but going out on weeknights can be challenging with busy schedules. I wanted to create a Thai-inspired dinner that could double as an easy lunch the following day. The beef is fantastic in this dish, but chicken or pork would be equally delicious! —Ashley Lecker, Green Bay, Wisconsin
Miniature Meat Pies
I make these handheld pies in advance, keep them in the freezer, then bake them the day of the party. They are always a hit at tailgate and potlucks. —Gayle Lewis, Yucaipa, California
Shredded Beef Burrito Filling
Make your next office party a taco bar or burrito bar! Set out the beef in the slow cooker on warm, along with tortillas, bowls of shredded cheese, salsa, sour cream, and chopped lettuce, jalapenos, onions and tomatoes. For a variation, I make Beef & Bean burritos by mixing a can of refried beans into 3 or 4 cups of cooked beef filling. —Hope Wasylenki, Gahanna, Ohio
Hearty Chicken Gyros
I love reinventing classic recipes to fit our taste and healthy lifestyle. This recipe is quick to prepare and can be served with oven fries or on its own. You can add Greek olives, omit the onion, or even use cubed pork tenderloin for a new taste. —Kayla Douthitt, Elizabethtown, Kentucky
Ham, Potato and Pepper Chowder
I have been serving this chowder for years now. When I’m feeding family members who don’t eat dairy products, I substitute oil for the butter and use coconut milk or soy creamer instead of heavy cream. It still turns out wonderful! —Eileen Stefanski, Wales, Wisconsin
Sausage & Chicken Gumbo
This recipe for classic southern comfort food was the first thing I ever cooked for my girlfriend. It was simple to make but tasted gourmet—definitely love at first bite. —Kael Harvey, Brooklyn, NY
Pan-Roasted Pork Chops & Potatoes
An easy marinade gives these chops lots of flavor, the crumb coating packs on crunch and Brussels sprouts add nutrition! —Char Ouellette, Colton, Oregon
Whiskey Pineapple Chicken
Everyone in my family loves this recipe and its sweet marinade with ginger, pineapple and a splash of whiskey. Want even more intense flavor? Let the chicken marinate for two full days. Wow! —Jodi Taffel, Altadena, California
Chocolate-Chipotle Sirloin Steak
Looking to do something a little different with grilled sirloin? Add smoky heat and chocolaty rich color with this easy five-ingredient rub. —Taste of Home Test Kitchen
Grilled Onion & Skirt Steak Tacos
My grandparents came from Mexico, and I grew up watching my grandmother and mother in the kitchen. This steak marinated in beer and lime juice honors their passion for cooking. —Adan Franco, Milwaukee, Wisconsin
Cuban Ropa Vieja
I love having this as a go-to recipe for a weeknight meal. Its great authentic Cuban taste puts it at the top of my list.—Melissa Pelkey-Hass, Waleska, Georgia
Game-Stopper Chili
This hearty chili with sausage, beef, beans and barley is perfect for the halftime food rush. People actually cheer when they see me coming with my slow cooker! —Barbara Lento, Houston, Pennsylvania
Low & Slow Pork Verde
My family loves this versatile pork dish. We like to have it over a serving of cheesy grits, but it also goes well with rice or potatoes. Leftovers make an excellent starter for white chili. —Val Ruble, Ava, Missouri
Greek Tomato Soup with Orzo
My recipe for manestra, which means orzo in Greek, is straightforward and very easy to make. You need only a few steps to transform simple ingredients into a creamy one-pot wonder. —Kiki Vagianos, Melrose, Massachusetts
Make-Ahead Cabbage Rolls
I've relied on this recipe for years, and my cabbage rolls never fail to impress. As the host of a number of holiday parties, my guests have come to expect this main entree. —Nancy Foust, Stoneboro, Missouri
Grilled Dijon Pork Roast
I created this recipe one day when I was scrambling to find ingredients for dinner. My husband absolutely loved it. Now it's the only way I make pork!—Cyndi Lacy-Andersen, Woodinville, Washington
Pizza Pasta Casserole
Kids will line up for this zippy pizza-flavored dish. The recipe makes two casseroles, so you can serve one to your family right away and keep the other in the freezer for another night. —Nancy Scarlett, Graham, North Carolina
Chicken Burritos
This mouthwatering chicken burrito recipe makes enough for two casseroles, so you can enjoy one today and freeze the other for a busy weeknight. They're super to have on hand for quick meals or to take to potlucks. —Sonya Nightingale, Burley, Idaho.
Slow-Cooker Stuffed Pepper Soup
I tweaked a recipe I got from one of my best friends, and I couldn't believe how much this soup really does taste like stuffed green peppers! With beef and brown rice, it makes a hearty meal on a cold day. —Gina Baxter, Plainfield, IL Up Next: I Tried a Meal Prep Service for a Week—Here’s What I Thought
Originally Published: March 07, 2023
