Cut down on time spent in the kitchen and give yourself a nutritional boost into the bargain with our tasty make-ahead meals. Whether you want pre-portioned lunches or fuss-free dinners, we have all the healthy recipes you need. For top storage solutions, see our review of the best meal prep containers.
Meal prep pasta salads
Make three healthy takes on pasta salad in one go – salmon pasta, chicken pasta and aubergine pasta – ready to be boxed up and popped into the fridge for lunch on consecutive days.
If you prefer something hot, our big-batch Bolognese recipe makes a whopping 12 servings and freezes beautifully – simply reheat and serve over cooked wholemeal pasta.
Meal prep rice salads
Wholegrain rice is a meal prep favourite and can be flavoured with all sorts of delicious ingredients. Our easy meal prep rice recipe uses a base made from brown basmati rice mixed with herbs, onion and a zingy cider vinegar dressing. Split the base into two Tupperware pots and top one with a healthy tuna salad and the other with crumbled feta, beetroot and crushed walnuts.
Set aside an hour on Sunday to make a big batch of healthy soup, freeze individual portions in freezer-and-microwave-friendly Tupperware and then feel smug in the knowledge that your lunches are sorted for the week ahead.
Try these freezable, big-batch soups:
Homemade protein pots
If you’re looking to increase your protein intake from time to time, it can be tempting to reach for energy bars or pricey shop-bought high-protein pots, but it’s really easy to meal prep your own. Each recipe provides two servings, is super quick to make and keeps well in the fridge for two days.
Try our healthy protein pot recipes:
Vegan shepherd’s pie
These individually portioned pies are packed with veggies and chickpeas, and topped with crispy potatoes. Make eight pies and stash in the freezer, ready to be pulled out when you want a low-calorie, low-fat, superhealthy dinner.
Try our vegan shepherd’s pie recipe.
With two different types of beans, plenty of veg and a sweet, smoky tomato sauce, this chilli is a real winner. Make eight servings in one session and freeze for later in the week. Stock up on wholegrain rice pouches to serve with it for a super speedy supper.
A note on food safety
While many foods can be safely stored in the fridge, some dishes such as soups, stews or pasta sauces may be best popped into sturdy Tupperware and stashed in the freezer. Follow the recipe instructions on thawing and always reheat until piping hot. For more information, read the FSA’s top food safety tips.
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This article was published on 12th October 2017.
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