Microwave Meal Prep: 10 Easy Dishes for a Week of Deliciousness

Updated at: 31/05/2025

Tired of takeout and endless meal prep? Discover the delicious convenience of microwave meal prep with our collection of ten simple, satisfying recipes. These aren't your average reheated leftovers; we're talking flavorful, nutritious meals ready in minutes, perfect for busy weekdays or anyone looking to streamline their kitchen routine. From hearty grains to vibrant veggies, each dish is designed for quick assembly and even quicker cooking, leaving you more time for the things you love. We've prioritized ease and efficiency without sacrificing taste.

Forget complicated recipes and lengthy cooking times. This article provides detailed, step-by-step instructions for each of the ten microwave-prepared meals, guiding you through every stage of the process from ingredient preparation to final plating. Get ready to revolutionize your weeknight dinners and experience the joy of healthy, delicious meals without the fuss!

Tools Needed

Ingredients

Step-by-Step Instructions

Step 1. Prep Ingredients & Cook Grains

  • Check the fridge before you go shopping.
  • Cook the rice (size 3).
  • Make tomatoes and obalinese. Cut the cherry tomatoes in half or into 3 slices and place in a container.
Check the fridge before you go shopping.Cook the rice (size 3).Make tomatoes and obalinese. Cut the cherry tomatoes in half or into 3 slices and place in a container.
Prep Ingredients & Cook Grains

Step 2. Prepare Quick Microwave Sides

  • Mix 1 tablespoon olive oil, 1 teaspoon white stock. Mix and it's done.
  • Make salted kelp cucumber. Smash the cucumber as hard as you can. Place in a container with 1 tablespoon of sesame paste and 1 teaspoon of salted kelp. Mix and it's done.
  • Make four kinds of pickled chives. Chop a bag of chives and add sesame oil, a spoonful of soy sauce, 1 teaspoon of sugar, and 2 teaspoons of soy sauce and mix. Once you put it in and mix it up properly, it's done.
  • Make the onion marinade. Thinly slice 1/2 an onion and place in a heat-resistant container. Wrap it and wait 2 minutes. Drain the water. Mix with olive oil and 1 teaspoon of sugar, top with dried bonito flakes, and it's done.
Mix 1 tablespoon olive oil, 1 teaspoon white stock. Mix and it's done.Make salted kelp cucumber. Smash the cucumber as hard as you can. Place in a container with 1 tablespoon of sesame paste and 1 teaspoon of salted kelp. Mix and it's done.Make four kinds of pickled chives. Chop a bag of chives and add sesame oil, a spoonful of soy sauce, 1 teaspoon of sugar, and 2 teaspoons of soy sauce and mix. Once you put it in and mix it up properly, it's done.Make the onion marinade. Thinly slice 1/2 an onion and place in a heat-resistant container. Wrap it and wait 2 minutes. Drain the water. Mix with olive oil and 1 teaspoon of sugar, top with dried bonito flakes, and it's done.
Prepare Quick Microwave Sides

Step 3. Microwave Main Dishes: Vegetables & Chicken

  • Soak the wame in water and cut 2 cucumbers using a slicer. Sprinkle salt on it, rub it in, and leave it for 10 minutes. After 10 minutes, rinse with water and squeeze out the water. Press 3 tablespoons of the mixture into a container, add 1 teaspoon of sugar, and a little salt, mix, add the cucumber and wamagushi, mix, sprinkle with sesame seeds, and it's done.
  • Make a Nameo hug. Cut the rice into pieces, remove the rind, sprinkle salt on it and strain it. Cut it in half, place it in a heat-resistant container, wrap it in plastic wrap, and microwave for 1 minute. Add dried fish paste and mix with a teaspoon of soy sauce and it's done.
  • Make a southern ranking for the 7th eggplant. Cut the eggplant into 3 pieces and place in a heat-resistant container. Wrap and microwave for 3 minutes. In the meantime, cut 7 shiso leaves. Drain the eggplant and mix with 1 tablespoon of soy sauce, 2 tablespoons of vinegar, sesame oil, and 2 teaspoons of sugar, then top with shiso leaves and it's done.
  • Make a suction-stopping Negidasami. Remove the tendons from the chicken fillet and place in a heat-resistant container. Pour a tablespoon of sake over it, wrap it in plastic wrap, and refrigerate for 4 minutes. Flip and microwave for a further 3 minutes. Blooms with forks. Mix chopped green onions, 3 tablespoons of sesame oil, 1 teaspoon of spicy chicken seasoning, salt and pepper and it's done.
Soak the wame in water and cut 2 cucumbers using a slicer. Sprinkle salt on it, rub it in, and leave it for 10 minutes. After 10 minutes, rinse with water and squeeze out the water. Press 3 tablespoons of the mixture into a container, add 1 teaspoon of sugar, and a little salt, mix, add the cucumber and wamagushi, mix, sprinkle with sesame seeds, and it's done.Make a Nameo hug. Cut the rice into pieces, remove the rind, sprinkle salt on it and strain it. Cut it in half, place it in a heat-resistant container, wrap it in plastic wrap, and microwave for 1 minute. Add dried fish paste and mix with a teaspoon of soy sauce and it's done.Make a southern ranking for the 7th eggplant. Cut the eggplant into 3 pieces and place in a heat-resistant container. Wrap and microwave for 3 minutes. In the meantime, cut 7 shiso leaves. Drain the eggplant and mix with 1 tablespoon of soy sauce, 2 tablespoons of vinegar, sesame oil, and 2 teaspoons of sugar, then top with shiso leaves and it's done.Make a suction-stopping Negidasami. Remove the tendons from the chicken fillet and place in a heat-resistant container. Pour a tablespoon of sake over it, wrap it in plastic wrap, and refrigerate for 4 minutes. Flip and microwave for a further 3 minutes. Blooms with forks. Mix chopped green onions, 3 tablespoons of sesame oil, 1 teaspoon of spicy chicken seasoning, salt and pepper and it's done.
Microwave Main Dishes: Vegetables & Chicken
  • Make Nameyannyomi Chicken. Place the chicken breasts in a heat-resistant container and sprinkle with salt, pepper, and 1 tablespoon of potato starch. Mix 1 tablespoon each of the ketchup and yakiniku sauce, wrap in plastic wrap, and microwave for 2 minutes. Mix and microwave for a further 3 minutes. Sprinkle sesame seeds on top and mix to finish.
Make Nameyannyomi Chicken. Place the chicken breasts in a heat-resistant container and sprinkle with salt, pepper, and 1 tablespoon of potato starch. Mix 1 tablespoon each of the ketchup and yakiniku sauce, wrap in plastic wrap, and microwave for 2 minutes. Mix and microwave for a further 3 minutes. Sprinkle sesame seeds on top and mix to finish.
Microwave Main Dishes: Vegetables & Chicken

Step 4. Microwave Hearty Main Dish: Pumpkin Stew

  • Make 8-inch pumpkin stew. Remove the seeds from the pumpkin and cut it into cubes. Grate half an onion and place in a heat-resistant container with 270g minced meat, 100ml water, 1 tablespoon each of soy sauce, sake, mirin, sugar and a teaspoon of potato starch. Mix well, then place the onion and pumpkin on top, wrap in plastic wrap and microwave for 10 minutes. Mix and it's done.
Make 8-inch pumpkin stew. Remove the seeds from the pumpkin and cut it into cubes. Grate half an onion and place in a heat-resistant container with 270g minced meat, 100ml water, 1 tablespoon each of soy sauce, sake, mirin, sugar and a teaspoon of potato starch. Mix well, then place the onion and pumpkin on top, wrap in plastic wrap and microwave for 10 minutes. Mix and it's done.
Microwave Hearty Main Dish: Pumpkin Stew

Read more: Black Bean Muffins: Easy Recipe with Pancake Mix

Tips

  • The flavors blend over time, so it's perfect for making in advance
  • Stews are also recommended to be prepared in advance as the flavors will soak in while they cool in the microwave
  • Cover and freeze the food in 5-day portions
  • If you prepare the food in advance, all you have to do is resist the urge to eat it on the day you make it, and a delicious meal like this will be waiting for you the next day.
  • Boiled foods are great to prepare in advance because the flavors will soak in when frozen.

Nutrition

  • N/A

FAQs

1. Are microwave meals healthy?

Yes, if you choose recipes with whole grains, lean proteins, and plenty of vegetables. Avoid overly processed ingredients and focus on balanced nutrition.

2. How long do microwave meals last in the fridge?

Most microwave meals should be stored in airtight containers and consumed within 3-4 days for optimal freshness and safety. Always ensure they are properly cooled before refrigeration.


So ditch the takeout menus and embrace the speed and convenience of microwave meal prep. With a little planning and these ten delicious recipes, healthy eating doesn't have to be a chore; it can be a satisfying and enjoyable part of your week. Start your journey to a simpler, healthier, and tastier life today!