Healthy meal prep ideas

Get ahead with our easy meal prep recipes for lunch or dinner. Make them in advance and enjoy all week, from healthy pasta salads to nourishing soups.

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.

Meal prep pasta salads

Three healthy meal prep pasta dishes in glass tupperware containers

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. 

Try our easy meal prep pasta recipe or watch our video guide to healthy lunch meal prep.

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

Two healthy rice salad boxes in glass tupperware containers

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.

Big-batch soups

Chunky butternut mulligatawny soup in a selection of bowls

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:

Chunky butternut mulligatawny
Herby chicken & butter bean soup
Italian vegetable soup
Red lentil & chorizo soup

Homemade protein pots

Three homemade healthy protein pots in bowls

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:

Tuna Niçoise protein pot
Indian chicken protein pot
Steak & broccoli protein pot 

Vegan shepherd’s pie

Individual vegan shepherd's pies topped with crispy potatoes

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.

Veggie chilli

A big pan of double bean and roasted pepper chilli

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.

Try our double bean & roasted pepper chilli recipe.

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.

Enjoyed this? Read more...

Healthy lunch ideas for work
Our best ever batch cooking recipes
Our favourite quick & healthy recipes
Cheap & healthy recipe inspiration
All our healthy recipe collections


This article was published on 12th October 2017.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.