We’re making meal prep fast and fun with your microwave.
You can prep a week’s worth of lunches in under 30 minutes.
Get ready for four simple recipes that are perfect for batch cooking.
Jump To:
Power-packed Turkey Meatballs for Weekly Lunches
We love these turkey meatballs for meal prep because they’re loaded with protein and reheat beautifully. Each batch gives you enough meatballs for five solid lunches.
From our experience, the secret is mixing lean ground turkey with breadcrumbs, egg, and Italian seasoning. We roll them into golf-ball sized portions for even cooking.
What works best is cooking them in two batches in the microwave. Place 12 meatballs on a microwave-safe plate and cook for 4-5 minutes at 80% power. Flip them halfway through for golden browning.
Pro tip: Let them rest for 2 minutes after cooking. This prevents them from drying out when you store them.
Refreshing Lentil Salad for Summer Days
This lentil salad became our go-to after realizing how much time we saved cooking lentils in the microwave. No more standing over a hot stove!
We use red lentils because they cook faster and have a creamy texture. Combine 1 cup of lentils with 2.5 cups of water in a large microwave-safe bowl.
Cook for 12-15 minutes at full power. One mistake we made early on was using too small a bowl – lentils bubble up quite a bit. Use a bowl that’s at least twice the volume of your ingredients.
After cooking, drain and rinse the lentils with cold water. Mix in diced cucumbers, cherry tomatoes, red onion, and a simple lemon vinaigrette.
Storage tip: Keep the dressing separate until you’re ready to eat. This prevents the salad from getting soggy.
Light and Fluffy Couscous Salad With a Microwave Base
We discovered that microwave couscous is actually fluffier than stovetop versions. The steam creates perfect, separated grains every time.
Start with 1 cup of couscous in a microwave-safe bowl. Add 1.25 cups of boiling water and a pinch of salt. Cover tightly with plastic wrap and microwave for 2 minutes at full power.
What I found works best is letting it sit covered for 5 minutes after microwaving. This allows the grains to absorb all the moisture without overcooking.
Fluff with a fork and add your favorite mix-ins. We love dried cranberries, toasted almonds, fresh herbs, and crumbled feta cheese.
Make-ahead note: Couscous salad actually tastes better the next day. The flavors have time to meld together perfectly.
Also See: Microwave Sweet Potato Recipe – 5 Variations, Tips, Tools, FAQs & More
Hearty Barley Bowl for a Summer Power Lunch
We absolutely love this barley bowl because it’s the most filling of our four meal prep options. One bowl keeps us satisfied for hours without that afternoon energy crash.
From our experience, pearl barley works best in the microwave. We use 1 cup of barley with 3 cups of water in a large microwave-safe bowl. Cook for 20-25 minutes at 70% power, stirring every 8 minutes.
What I found works best is soaking the barley for 30 minutes before cooking. This cuts down the microwave time and gives you more even, tender grains.
After cooking, we drain any excess water and let it cool completely. Then we mix in roasted vegetables, chickpeas, and a tahini dressing for that perfect summer power lunch.
Prep tip: Make the barley on Sunday and it stays fresh in the fridge for five days. The texture actually improves after a day of chilling.
Essential Microwave Meal Prep Gear
We’ve learned the hard way that having the right containers makes or breaks your meal prep success. After months of trial and error, here’s what actually works.
Glass containers with tight-fitting lids are non-negotiable. We use Pyrex 4-cup rectangular containers for most of our prepped meals. They’re microwave-safe, don’t stain, and stack perfectly in the fridge.
For portion control, we swear by 2-cup glass containers. These are perfect for single servings of our lentil salad or couscous bowls. One mistake I made early on was buying plastic containers – they warped after a few months of regular microwaving.
Microwave-safe plates are crucial for reheating. We keep a stack of ceramic dinner plates specifically for meal prep reheating. They distribute heat more evenly than shallow bowls.
What I found works best is having microwave-safe covers or vented lids. These prevent splattering while allowing steam to escape. Paper towels work in a pinch, but dedicated covers are game-changers.
Measuring cups and mixing bowls designed for microwave use save tons of time. We use large 8-cup glass mixing bowls for cooking grains and a set of glass measuring cups.
Storing and Reheating Your Prepped Meals
From our experience, proper storage makes the difference between fresh-tasting meals and sad, soggy leftovers. We’ve tested countless methods to find what actually works.
Cool completely before storing. This prevents condensation from making your meals watery. We let everything sit at room temperature for 30 minutes before refrigerating.
Label everything with dates. What I found works best is using masking tape and a permanent marker. Our turkey meatballs stay fresh for 4 days, while grain salads can last up to 5 days.
For reheating, we use 50-70% power depending on the dish. Turkey meatballs reheat best at 70% power for 90 seconds. Grain salads need just 50% power for 60 seconds to avoid overcooking.
One mistake I made was reheating everything at full power. This creates hot spots and can make proteins rubbery. Lower power settings heat more evenly.
Add moisture when reheating dry items. We sprinkle a tablespoon of water over grain bowls before microwaving. This creates steam and brings back that fresh texture.
Store components separately when possible. Keep dressings and sauces in small containers and add them after reheating. This prevents soggy salads and maintains the best flavors.
Start Your Microwave Meal Prep Journey Today
We’ve shown you how simple microwave meal prep can be with these four versatile recipes. Each dish takes just minutes to prepare and stores beautifully for days. The beauty lies in their flexibility – swap proteins, switch vegetables, or adjust seasonings to match your taste preferences.
Pick one recipe that excites you most and batch it this weekend. Start small with just three portions to test your timing and storage setup. Once you nail the process, you’ll wonder why you waited so long to embrace this time-saving kitchen strategy that delivers fresh, homemade meals all week long.
