25 Air Fryer Meal Prep Recipes for the Week

Look, I get it. Sunday rolls around and you’re staring into your fridge like it holds the secrets to the universe, trying to figure out what you’re going to eat for the next seven days. Meal prepping sounds great in theory until you realize you’re stuck eating the same soggy chicken and rice for five days straight.

But here’s where your air fryer becomes your new best friend. I’m talking crispy, flavorful meals that actually reheat well, keep their texture, and don’t make you want to order takeout by Wednesday. These 25 recipes are my go-to arsenal for weekly meal prep, and they’ve saved my sanity more times than I can count.

Why Air Fryer Meal Prep Actually Works

I spent years thinking meal prep meant boiling everything into submission or baking sheet pans until my food tasted like cardboard. Then I figured out the air fryer trick, and honestly, it changed everything.

The beauty of air frying for meal prep is simple: food stays crispy. When you reheat air-fried chicken or vegetables, they don’t turn into a sad, mushy mess. The high-speed air circulation creates this incredible texture that holds up way better than traditional cooking methods. Plus, research shows air frying uses significantly less oil than deep frying, which means you’re cutting calories without sacrificing that satisfying crunch.

According to Cleveland Clinic nutritionists, using an air fryer can reduce calories from deep-fried foods by up to 80% since you’re using just a tablespoon of oil instead of cups of it. That’s massive when you’re trying to stay consistent with healthy eating throughout the week.

The Meal Prep Foundation: Proteins That Won’t Let You Down

Chicken Breast Done Right

Let’s start with the obvious one. Chicken breast gets a bad rap because most people turn it into rubber, but when you air fry it properly, it’s actually juicy and delicious. I season mine with whatever spices I’m feeling that week—sometimes it’s just salt, pepper, and garlic powder, other times I go wild with paprika and herbs.

The trick is not overcrowding your basket. I learned this the hard way after creating a chicken pile that cooked unevenly and ended up partly raw, partly cremated. Space them out, use a meat thermometer# to hit that perfect 165°F, and you’re golden. These work perfectly for high-protein bowls throughout the week.

Want to see exactly how I do it? Get Full Recipe for my foolproof air fryer chicken method that works every single time.

Salmon That Actually Reheats Well

People think you can’t meal prep fish, but they’re wrong. Air fryer salmon is the exception to every rule. I make big batches on Sunday, and by Thursday it still tastes fresh. The key is not overcooking it initially—shoot for 8-10 minutes at 400°F depending on thickness.

I usually grab these silicone baking cups# for individual portions. Makes it super easy to season each piece differently if you’re meal prepping for multiple people or just want variety.

Tofu for the Plant-Based Crew

IMO, air fryer tofu is superior to any other cooking method. Press it, cube it, toss it in cornstarch and your favorite sauce, then let the air fryer work its magic. You get these crispy edges with a tender center that’s actually worth eating.

I press mine with this tofu press# overnight, which saves so much time. No more stacking books and plates like some kind of culinary Jenga player.

Vegetables That Won’t Make You Sad

Real talk: most meal prep vegetables are depressing. They either turn to mush or develop that weird sulfur smell that makes you question your life choices. Air fryer veggies? Different story entirely.

Brussels Sprouts That Convert Haters

I converted three Brussels sprouts haters with my air fryer method. Cut them in half, toss with a tiny bit of oil and salt, 15 minutes at 375°F, and they come out with these caramelized crispy leaves that are borderline addictive. They’re perfect for adding to clean veggie bowls.

Broccoli and Cauliflower

These cruciferous vegetables turn into something special in the air fryer. You get actual browning and texture instead of that steamed-into-oblivion vibe. I season mine with garlic powder, a squeeze of lemon, and some red pepper flakes. Store them in glass meal prep containers# and they stay crisp for days.

Speaking of healthy veggie options, if you’re looking for more inspiration, these 25 air fryer vegetables are genuinely worth making. I’ve tried most of them and haven’t been disappointed yet.

Sweet Potatoes and Regular Potatoes

Potatoes in the air fryer are non-negotiable for meal prep. I cube them, season them, and they become the foundation for so many different meals. Sweet potato cubes with cinnamon for breakfast bowls, regular potato wedges with rosemary for dinner sides—the versatility is unreal.

For those potato perfectionists out there, these crispy air fryer potatoes use literally no oil and still come out incredible. Worth trying if you’re watching your fat intake.

Complete Meal Prep Recipes for Every Day

Monday: Teriyaki Chicken Bowls

Start your week strong with these bowls. Air fry chicken thighs (more forgiving than breasts), toss with homemade or store-bought teriyaki sauce, serve over rice with air-fried broccoli. I make five portions and they’re perfect for grab-and-go lunches.

I use this soy sauce bottle with the pourer# because measuring teriyaki gets messy otherwise. Small detail, but it matters when you’re prepping in bulk.

Tuesday: Mediterranean Salmon

Season salmon with lemon, dill, and garlic. Air fry alongside cherry tomatoes and asparagus. The whole thing takes 12 minutes and tastes like you ordered from a fancy restaurant. These pair perfectly with salmon bites if you want smaller portion options.

Wednesday: Spicy Tofu Tacos

Cube tofu, coat in chili powder and cumin, air fry until crispy. Store separately from taco shells and assemble fresh. Add air-fried peppers and onions for extra points. Get Full Recipe for the exact spice ratios I use.

Thursday: Italian Meatballs

Mix ground turkey or beef with Italian seasonings, form into meatballs, air fry. These freeze beautifully and reheat like a dream. Serve with zucchini noodles or regular pasta. I portion them with these cookie scoops# for consistent sizing.

Friday: Fajita Chicken Strips

Slice chicken, toss with fajita seasoning, air fry with bell peppers. Easy, colorful, and incredibly flexible. Throw it in wraps, bowls, or over salad. You can find similar concepts in these quick air fryer dinners.

For more complete meal inspiration throughout your week, I highly recommend checking out these 15 air fryer meal prep ideas—they’ve saved my planning sessions more than once. Or if you want even simpler options, these simple lunches for busy days require minimal effort and ingredients.

Breakfast Meal Prep Options

Egg Muffin Cups

Beat eggs, pour into silicone muffin cups#, add your favorite mix-ins (cheese, spinach, ham), and air fry. I make a dozen at once and grab two every morning. They reheat in 30 seconds and actually taste good cold if you’re running late.

These work great alongside other simple breakfast ideas when you want variety in your morning routine.

Breakfast Sausage Patties

Form ground breakfast sausage into patties, air fry, done. Way less grease than pan frying, and they freeze perfectly. I make 20 at a time and pull them out as needed. Pair them with quick breakfast sandwiches for complete grab-and-go meals.

Sweet Potato Hash

Cube sweet potatoes, add diced onions and bell peppers, season, air fry. This is my go-to when I want something that feels substantial but isn’t heavy. Get Full Recipe with exact timing and temperatures.

Snacks and Sides Worth Prepping

Crispy Chickpeas

Drain and dry canned chickpeas, toss with spices, air fry until crunchy. These are dangerous because I’ll eat the entire batch if I’m not careful. Store in an airtight container and they stay crispy for about three days. You’ll find more options like this in these low-calorie snacks.

Zucchini Chips

Slice thin, season, air fry. Way better than the dehydrator version and takes a fraction of the time. I sprinkle mine with parmesan and they’re gone in about 24 hours.

Turkey Meatballs

These are clutch for throwing on salads or pairing with whatever carb you’re feeling. Make them plain so you can season differently throughout the week. Check out these chicken bites for a similar concept with even fewer ingredients.

The Actual Weekly Game Plan

Here’s how I structure my meal prep without losing my mind. Sunday afternoon, I spend about two hours total. Not all active cooking time—a lot of it is just the air fryer doing its thing while I’m putting stuff away or watching TV.

Hour One: Prep all proteins. I usually do chicken breasts, salmon portions, and either tofu or turkey meatballs. Everything goes into the air fryer in shifts. While one batch cooks, I’m seasoning the next or putting finished ones in containers.

Hour Two: Vegetables and starches. Chop everything, season everything, cook everything. Brussels sprouts, broccoli, sweet potatoes, regular potatoes—whatever I’m feeling that week. I use this mandoline slicer# for consistent cuts, which means more even cooking.

The beauty of meal prepping with an air fryer is you can make components rather than complete meals. Mix and match throughout the week so you’re not eating identical lunches five days straight. Monday might be chicken with broccoli and sweet potatoes, Wednesday could be the same chicken with different veggies and rice.

If you’re looking for more structured weekly plans, these healthy meals you can make in minutes break down different approaches depending on your schedule and goals.

Special Considerations for Different Diets

Low-Carb and Keto Options

The air fryer is a godsend for low-carb eating. Focus on proteins and non-starchy vegetables, use almond flour for any breading needs, and you’re set. I make cauliflower “rice” in mine too—sounds weird but it works. For more specific ideas, check out these low-carb meals for beginners.

High-Protein Meal Prep

If you’re prioritizing protein, the air fryer makes it stupid easy to cook multiple protein sources without hovering over a stove. I typically prep three different proteins each week to keep things interesting. The high-protein meals under 20 minutes collection is money if this is your focus.

Budget-Friendly Approach

FYI, meal prepping with an air fryer doesn’t have to be expensive. Chicken thighs, frozen vegetables, and bulk rice are your friends. I’ve fed myself quality meals for under $40 a week using this method. These cheap meals for students prove you don’t need a huge budget.

Common Mistakes to Avoid

I’ve made every meal prep mistake imaginable, so learn from my failures. Don’t overcrowd your air fryer basket. I know you want to cook everything at once, but food needs space for the air to circulate. Otherwise you get half-cooked soggy spots and crispy parts in the same batch.

Don’t skip the oil completely unless you’re specifically trying to. Even a light mist makes a huge difference in texture and browning. I learned this after making the driest chicken breast known to humanity.

Don’t forget to shake or flip halfway through. Set a timer on your phone if you’re forgetful like me. Even cooking is the difference between meal prep you’ll actually eat and meal prep that sits in your fridge until Friday when you throw it out.

When you’re starting out, these recipes for beginners are designed with common mistakes in mind and include helpful timing guides.

Storage and Reheating Tips

Store proteins and vegetables separately when possible. This keeps textures distinct and lets you mix and match components. I use compartmented containers for some meals and separate containers for others depending on what I’m making.

Most air-fried foods reheat best in the air fryer itself at 350°F for 3-5 minutes. Microwave works in a pinch, but you lose that crispy texture that makes air fryer food special. Keep a mini air fryer# at work if you can—total game changer for lunch reheating.

Proteins typically last 4-5 days in the fridge. Vegetables can go 5-7 days depending on the type. Brussels sprouts and broccoli hold up better than softer vegetables like zucchini or tomatoes.

Making It Work Long-Term

The biggest challenge with meal prep isn’t the first week—it’s maintaining it consistently. I’ve found the secret is not being too rigid. Some weeks I prep five meals, other weeks I do three and fill in the gaps with simple stuff. The air fryer makes it flexible enough that you’re not locked into some intense system.

Don’t try to prep breakfast, lunch, dinner, and snacks all at once if you’re just starting. Pick one meal, master it, then expand. I started with just lunches, and that alone made a massive difference in my energy levels and spending habits.

Keep it simple. You don’t need elaborate recipes with fifteen ingredients to make meal prep worth it. Some of my best weeks have been chicken seasoned with salt and pepper, roasted vegetables, and rice. The air fryer elevates even basic combinations into something you’ll actually look forward to eating.

When you need maximum simplicity, these meals anyone can make require minimal skill and effort but still deliver on taste and nutrition.

Final Thoughts

Look, meal prepping with an air fryer won’t solve all your problems, but it’ll solve the “what’s for dinner” crisis that happens every single weeknight. It’s made healthy eating significantly easier for me, and I’m not even that organized of a person.

The 25 recipes I’ve covered here are my regular rotation. Some weeks I make them all, other weeks I pick five and call it good. The flexibility is what makes this sustainable. You’re not locked into some rigid meal plan that falls apart the moment life gets hectic.

Start with what sounds good to you. Maybe it’s the teriyaki chicken bowls or the crispy chickpeas. Make one thing this week, see how it goes, adjust for next week. That’s how you build a meal prep habit that actually sticks around.

Your air fryer is probably sitting on your counter right now collecting dust. Time to put it to work. Your future self will thank you when Wednesday dinner is handled and you didn’t have to think about it for even a second.