How to Win the Weeknight Meal Prep

Here’s why seafood is your family’s weeknight MVP: first, it cooks fast. Second, it’s packed with protein. Third, it’s versatile enough to work with whatever else you have on hand. Unlike meats or poultry that need to be planned and thawed, canned seafood is always ready when you are.

September brings back the familiar juggling act of work deadlines, soccer practice, homework help, and somehow getting dinner on the table every single night. But here’s the thing: a little smart prep and some strategic seafood choices can turn those hectic evenings into something way more manageable.

Batch-and-Go Basics

The secret to weeknight success isn’t cooking entire meals ahead of time—it’s batching the components that take the most time. Here’s what actually works:

Prep Your Vegetables Once

Spend 20 minutes on Sunday washing, chopping, and storing vegetables in clear containers. Having diced onions, sliced bell peppers, and chopped celery prepped and waiting makes throwing together a meal infinitely easier. Remember all that prep work for our tuna salad? Well, if you’ve already done it on the weekend, you can take that time back for yourself.

Cook Whole Grains in Bulk 

We all know the health benefits of whole grains, but cooking them from scratch can take a minute. Make a big batch of brown rice, quinoa, or farro at the beginning of the week. Store it in the fridge, and you’re always one step ahead. Cold grains also work perfectly for transforming salads into more substantial meals, and they reheat quickly for warm dishes.

Keep Your Pantry Stocked 

Having canned salmon, tuna packets, and a few different pasta shapes means you’re never truly stuck. Add some canned beans or canned tomatoes, good olive oil, and basic seasonings, and you can create countless combinations.

And speaking of combinations, once you get the hang of batching, weeknight dinners become like a formula: 

Protein + grain or starch + vegetables + simple dressing = dinner

Here are some easy mix-and-match formulas that work every time:

• Salmon + rice + steamed broccoli + teriyaki sauce
• Tuna + quinoa + cucumber + feta + Greek-style dressing
• Salmon patties + sweet potato + green beans + whatever dipping sauce makes your kids happy
• Tuna + pasta + tomatoes + fresh mozzarella + basil + good olive oil
• Salmon + tortilla + black beans + corn + avocado + barbecue sauce

Don’t forget: The goal isn’t to create something Instagram-worthy every night (although if you do, props to you!)—it’s to get nutritious, tasty food on the table without the stress.

Tried-And-True Family Favorites

Classic Tuna Pasta Salad

This isn’t your grandmother’s mayo-forward pasta salad. We’re talking olive oil, lemon, fresh herbs, and whatever veggies you have on hand tossed with tender tuna and your favorite short pasta. It works hot or cold, which means it’s perfect for busy nights or packed lunches the next day.

Salmon Cakes

Crisp, golden, and ready in about 20 minutes, these salmon cakes are comfort food that actually fits into your schedule. Our secret ingredient? Sour cream for extra richness. Serve them on buns, over rice, or alongside roasted sweet potatoes. Plus, kids love anything they can eat with their hands.

Tuna Noodle Casserole Recipe

Tuna noodle casserole is a classic comfort food for a reason. This simple dish is baked to creamy perfection and topped with crunchy breadcrumbs, making it a family favorite. And with easy-to-find ingredients, it’s a breeze to whip up on weeknights.