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12 Easy Marinade Recipes to Upgrade Your Meal Prep

12 Easy Marinade Recipes to Upgrade Your Meal Prep

Marinades are the ultimate easy way to meal prep. With a few simple ingredients and a few minutes of hands-on time, you can transform meat into showstopping main dishes.

A good marinade combines three key ingredients: fat to lock in flavor, acid to tenderize meat, and seasonings to spice up your meal. Most marinade recipes are as simple as combining ingredients, adding meat, and keeping it all in the fridge until you’re ready to cook.

Related: Keto Lunch Recipes: 50 Packable Foods You Can Take to Work

When marinating meat, quality matters. While most recipes recommend sealing marinades in freezer bags for convenience, these plastics can leach estrogenic chemicals or BPA that can mess with your biology.[1] Consider neutral storage containers like glassware (and make more marinade to cover your meat if necessary). Of course, use high-quality pastured meats and keep food safety in mind so you don’t over-marinate.

From poultry to beef, these easy sweet and savory marinades have your next weeknight dinner covered:

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Chicken marinades

Lemon Herb Chicken Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via Your Home Based Mom

This classic flavor combo makes white meat taste juicy and succulent. Mix herbs like fresh basil, thyme, and rosemary with lemon juice, zest, and garlic for a tart and tangy main dish. Use avocado oil instead of olive oil to keep it more Bulletproof (and keep fats from oxidizing).

Dijon, Garlic, and Lemon Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via The Mom 100

With a few kitchen staples, this marinade adds deep, savory flavor to chicken breast — but you can also use it on pastured pork and wild-caught fish. Dijon mustard emulsifies a mix of oil, shallots, garlic, and spices for a delightfully thick marinade. Choose avocado oil instead of olive oil to make this one more Bulletproof.

Coconut Lime Grilled Chicken Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via Family Food On The Table

Spice up your chicken rut with this super-easy recipe. With a combo of coconut milk, lime, and red curry paste, this zesty marinade stands up to dark meat and makes a delicious main dish with cauliflower rice. Get full-fat coconut milk, swap olive oil with avocado oil, and get a curry paste with no sugar or MSG to keep this one Bulletproof-friendly.

Marinated Turmeric Ginger Grilled Chicken

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via Eat Yourself Skinny

Chicken gets an anti-inflammatory boost with canned coconut milk, turmeric, cumin, and coriander. Cook and serve with greens, and dinner is done. To make it more Bulletproof, use avocado oil instead of olive oil.

Coconut Curry Chicken Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via The Honour System

This simple chicken recipe uses ingredients you probably already have in your kitchen. Melt coconut oil, then mix with spices like turmeric and dill. Coat your chicken, cover for 30 minutes (or longer), then bake for the easiest dinner ever. Use high-quality spices to keep it all Bulletproof.

Whole30 Jalapeño Lime Chicken Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via Farmstead Chic

Super spicy (and satisfying): This zesty recipe uses limes, coconut aminos, and garlic for a flavor-packed marinade. Use it to baste chicken as it cooks for even more kick! To keep it more Bulletproof, use avocado oil instead of olive oil.

Steak marinades

Thai Marinated Skirt Steak

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Grass-fed skirt steak gets a spicy upgrade. Rest meat in a mix of olive oil, Thai chili, and salt, then lightly grill and serve with an herbaceous gremolata for an out-of-this-world meal.

Sirloin Steak With Rosemary-Coffee Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

This steak comes with perks: Rosemary-infused coffee adds rich flavor to grass-fed beef, and pairs perfectly with grilled zucchini and tender kale.

Cilantro-Garlic Steak Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via What A Girl Eats

With fresh herbs, jalapeño, garlic, and lime, this recipe doubles as a meat marinade and savory dressing. Use avocado oil instead of olive oil, and apple cider vinegar instead of white wine vinegar to make this recipe extra-Bulletproof.

Mustard Steak Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via Bunny’s Warm Oven

This tangy recipe yields tender steak, thanks to a quick mix of mustard, garlic, and sweeteners. Use coconut aminos instead of soy sauce, and replace brown sugar with raw honey or birch xylitol to keep this one more Bulletproof.

Citrus Steak Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via Paleo Leap

This recipe is perfect for year-round meal prep: Sweet, zesty juice from orange, lime, and lemon blends with apple cider vinegar and spices for a weeknight steak that goes with anything. Swap olive oil with avocado oil to make it more Bulletproof.

Brazilian Steak Marinade

Make meal prep a breeze: These 12 easy marinade recipes are ready to transform your chicken and beef into showstopping weeknight meals.

Image via The Defined Dish

Turn plain steak into an elegant dinner with this simple recipe: Soak meat with lemon and lime juice, oregano, cumin, salt, and pepper, then top finished steaks with your favorite chimichurri sauce. For a Bulletproof take on this recipe, swap in avocado oil.

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