You'll never buy lunch again with these 10 healthy meal prep recipes

First, invest in a few good quality meal prep containers, these don't have to be expensive and should still be cheaper in the long term than frequently buying lunches. It's also more sustainable than picking up individually wrapped items in plastic. Read our review of the best meal prep containers before you buy.

Next, decide on how many days you'll need to prep for, this might be one day a week or five, then plan your meals accordingly. The key here is not to over do it when shopping and cooking as you don't want to spend more than is necessary.

There are lots of ways to shop smart for meal prep to save money. Handy ingredients, like frozen or tinned veg, still provide a good amount of nutrients, and you won't have to chop or peel. Plant proteins, like lentils or beans, ramp up the fibre and make meals more filling, yet are a fraction of the cost of meat or fish. Keep a few tins in the cupboard for stretching your meals a bit further, or opt for dried to save even more. While we're talking proteins, think about eggs, these are packed with goodness and can be added to lots of healthy meal prep dishes.

Focus on one base component for your lunches that can be spun a few different ways or served with different sides. For example, brown rice is a cheap and nutritious option which goes well with beans, chicken, eggs or avocado.

Meal prepping is a great way to use up leftovers. If you're roasting a chicken for Sunday lunch, use the carcass to make a healthy soup. Turn leftover chilli into lighter burritos or add roast vegetables to a pasta bake.

How to meal prep healthily

• Plan your portions – by weighing out ingredients you can reduce food waste and prevent eating too much
• Include unrefined (complex) carbohydrates such as wholegrain pasta and rice, these provide slow-releasing energy and a good amount of fibre so may help you stay full of energy.
• Don't forget the protein, it's essential for growth, brain development, healthy bones, supports our immune systems and much more. Protein-rich foods include meat, fish, legumes, pulses, tofu, nuts, eggs and yogurt.
• Factor in fruit and vegetables – these provide a range of important vitamins and minerals which our bodies need to be healthy. Include different colours to increase the benefits
• Add unsalted nuts – these are nutrient dense and a great choice for combatting hunger. As they can be expensive, stock up when your supermarket has a deal on
• Enjoy eggs – the yolks are an important source of vitamins B12 and D as well as choline, which are important for helping our bodies process food into energy
• Opt for healthy fats in the form of olive oil, avocado, fatty fish, nuts and seeds, these are good for heart health and support brain function
• Maximise plant foods – it's thought that eating 30 plant foods a week improves gut health and digestion. Different colours of fruits and veg count, so do herbs, spices and seeds.
• Don't be tempted by ultra processed options such as instant noodles and soups. These are high in salt and sugar, providing little in the way of nutrients.

10 healthy meal prep recipes

Healthy chicken burritos

Use storecupboard ingredients alongside leftover cooked chicken and rice to make this healthy yet filling lunch. Not only is it a good source of protein, it's also impressively high in plant foods thanks to the beans, sweetcorn, herbs and spices.

Three bean salad with mozzarella

This substantial salad features a delicious mix of cannellini, kidney and green beans, and is ideal for a packed lunch. You could change things up and use whatever beans or pulses you have in the cupboard, you could also swap the mozzarella for crumbled feta.

Salmon pasta salad with lemon & capers

This satisfying salad boasts beneficial omega-3 fatty acids and counts as two of your five-a-day. Use frozen skinless wild salmon fillets to keep costs down and opt for wholemeal pasta, a good source of fibre.

Easy vegetarian chilli

Rustle up our easy veggie chilli for a nutritious meal without the meat. You can easily double it and freeze the rest, if you really want to get ahead.

Meal prep rice

Our easy meal prep rice uses a base made from brown basmati rice mixed with herbs, onion and a cider vinegar dressing. Split the base into two pots and top one with a healthy tuna salad and the other with crumbled feta, beetroot and crushed walnuts.

Ricotta, tomato & spinach frittata

For a lunch that's low in carbs yet high in protein, frittata is always a winner. You can mix it up, depending on what you have in the fridge, but this simple veggie version is our favourite. Cut into squares and pack up to go, along with a salad if you like.

Greek-style beans

Rustle up a butter bean, tomato and feta stew to be eaten throughout the week. You might like to serve it with some dressed salad or toasted pitta on the side.

Low-fat turkey bolognese

Swap beef mince for turkey to slash the fat content in bolognese. Serve with wholemeal pasta for a hearty meal that can be reheated when you're ready to eat.

Bulgur & aubergine pilaf

Bulgur wheat and chickpeas both keep well so they are a great choice for getting ahead. Here, they are combined to make a gently spiced pilaf with fried aubergine, sticky onions and crumbled feta. Serve with a salad for an extra hit of health.

Spiced lentil & butternut squash soup

Set aside time to make a big batch of healthy soup, freeze individual portions in freezer-and-microwave-friendly containers, and your lunches will be sorted for the week ahead.

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