Simplify your weekly meals with 20 easy and nutritious meal prep recipes. These 20 easy-to-made recipes are designed for busy lifestyles. These wholesome dishes help you stay on track with healthy and balanced eating while saving time in the kitchen. From protein-packed mains to vibrant veggie sides, each recipe is balanced, nutritious, delicious and easy to store. Enjoy stress-free meal planning with flavourful options that keep you energised throughout the week.
GRILLED GARLIC CHICKEN WITH ROASTED VEGGIES
This Grilled Garlic Chicken with Roasted Veggies is a delicious and nutritious meal that’s perfect for any occasion. The combination of tender, juicy chicken breast with perfectly grilled broccoli and bell peppers offers a rich, smoky flavour enhanced by garlic and olive oil. It’s a high-protein, lo...
HEARTY QUINOA BOWL WITH ROASTED VEGGIES
This Hearty Quinoa Bowl with Roasted Veggies is a nutritious, well-balanced meal that’s perfect for lunch or dinner. Combining fluffy quinoa with roasted zucchini, bell peppers and red onions, this dish offers a satisfying mix of textures and flavours. The vegetables become beautifully caramelised i...
JUICY TURKEY MEATBALLS WITH BROWN RICE
These Juicy Turkey Meatballs with Brown Rice are a nutritious and satisfying meal, perfect for lunch or dinner. Made with lean ground turkey, finely chopped onions and garlic powder, these meatballs are packed with flavour while staying low in fat. Served with a side of hearty brown rice, this dish...
PROTEIN-PACKED TUNA SALAD LETTUCE WRAPS
These Protein-Packed Tuna Salad Lettuce Wraps are a light yet satisfying meal, perfect for a quick lunch, snack or appetiser. Made with tender tuna mixed with creamy Greek yoghurt (or mayonnaise), crunchy celery and simple seasoning, this dish delivers a refreshing balance of flavour and texture. In...
CREAMY CHICKPEA AND SPINACH COCONUT CURRY
This Creamy Chickpea and Spinach Coconut Curry is a comforting and nutritious dish packed with plant-based protein and fibre. The combination of tender chickpeas, fresh spinach and fragrant curry powder, all simmered in creamy coconut milk, creates a beautifully balanced meal with rich, warming flav...
LEMON-INFUSED BAKED SALMON WITH QUINOA
This Lemon-Infused Baked Salmon with Quinoa is a light yet satisfying dish packed with protein, omega-3 fatty acids and essential nutrients. The salmon is seasoned with fresh lemon juice, olive oil, salt and pepper then baked to perfection for a flaky, tender texture. Served with a side of fluffy qu...
EGG FRIED RICE
Egg Fried Rice is a delicious, quick and wholesome meal packed with protein, fibre and essential nutrients. Made with cooked brown rice, scrambled egg and colourful vegetables like carrots and bell peppers, this dish delivers a perfect balance of flavour and texture. The combination of soy sauce and...
LENTIL AND VEGETABLE STEW
Lentil and Vegetable Stew is a comforting, nutrient-packed dish that’s perfect for any time of the year. Made with tender lentils, diced carrots, celery and onions, this dish is rich in fibre, plant-based protein and essential vitamins. Simmered in a flavourful low-sodium vegetable broth, the stew d...
BAKED CHICKEN AND SWEET POTATOES
Baked Chicken and Sweet Potatoes is a wholesome, flavourful meal that’s packed with protein, fibre and natural sweetness. The combination of tender, seasoned chicken breast and caramelised sweet potatoes creates a satisfying, well-balanced dish. A touch of paprika, salt and pepper enhances the flavo...
SAVOURY TOFU AND VEGETABLE STIR-FRY
This savoury tofu and vegetable stir-fry is a delicious, plant-based meal that is both nutritious and satisfying. Golden, pan-fried tofu provides a crispy texture, while vibrant vegetables such as zucchini, bell pepper and carrot add a delightful crunch. The dish is lightly seasoned with low-sodium...
LEAN TURKEY CHILLI WITH KIDNEY BEANS
Lean Turkey Chili with Kidney Beans is a rich, comforting dish that’s loaded with bold flavours, high-quality protein and nourishing ingredients. This chilli features lean ground turkey, hearty kidney beans, sweet bell peppers and aromatic spices like cumin and chilli powder; all simmered in a savou...
GREEK CHICKEN AND COUSCOUS SALAD
Greek Chicken and Couscous Salad is a refreshing and satisfying dish that brings together classic Mediterranean flavours. Juicy grilled chicken breast is paired with fluffy couscous, crisp cucumber and crumbled feta cheese, creating a delicious combination of textures and tastes. A light dressing of...
ZESTY SHRIMP AND AVOCADO SALAD
This zesty shrimp and avocado salad is a light, refreshing dish bursting with vibrant flavours and textures. Succulent shrimp are paired with creamy avocado and crisp cucumber, then tossed with fresh cilantro and zesty lime juice for a tangy finish. This simple yet flavourful salad is packed with pr...
VEGETABLE AND QUINOA STUFFED PEPPERS
Vegetable and Quinoa Stuffed Peppers are a wholesome, satisfying meal filled with vibrant flavours and rich nutrients. This recipe features tender bell peppers stuffed with a hearty mix of quinoa, zucchini, onions and simple seasonings, creating a dish that is both healthy and delicious. The combina...
CHICKEN AND BROCCOLI ALFREDO
Chicken and Broccoli Alfredo is a rich and satisfying dish with a healthy twist. Made with whole wheat pasta, lean grilled chicken and tender broccoli, this dish delivers a creamy, flavourful experience without the excess fat of traditional Alfredo sauce. Instead of heavy cream, Greek yoghurt and pa...
TOFU AND PEANUT NOODLE BOWL
Tofu and Peanut Noodle Bowl is a flavourful, protein-packed dish that combines tender rice noodles, crispy tofu and a creamy peanut sauce. This dish is inspired by Asian cuisine, offering a balance of sweet, savoury and tangy flavours. The peanut butter-based sauce, combined with soy sauce, lime jui...
TUNA PASTA SALAD
Tuna Pasta Salad is a delicious, protein-rich dish that combines the heartiness of whole wheat pasta with the freshness of cucumber and the creaminess of Greek yoghurt. This dish is a lighter alternative to traditional tuna salad, offering a healthier take with high-protein tuna, fibre-rich pasta an...
SWEET POTATO AND BLACK BEAN SALAD
Sweet Potato and Black Bean Salad is a vibrant, nutrient-rich dish packed with bold flavours and wholesome ingredients. Roasted sweet potatoes provide a naturally sweet and tender contrast to the hearty black beans, while crisp bell peppers add freshness and crunch. A touch of lime juice and fresh c...
CHEESY VEGGIE EGG MUFFINS
Cheesy Veggie Egg Muffins are a perfect grab-and-go breakfast or snack, packed with protein, veggies and cheesy goodness. These mini frittatas are baked in a muffin tin, making them easy to portion and meal prep for the week. The combination of fluffy eggs, sweet bell peppers and savoury onions crea...
CHICKEN AND BROWN RICE STIR-FRY
Chicken and Brown Rice Stir-Fry is a simple yet delicious dish that brings together tender chicken, hearty brown rice and crisp vegetables in a light soy sauce and sesame oil glaze. This high-protein meal is packed with nutrients, offering a satisfying balance of lean protein, fibre-rich whole grain...
