Meal Prep Recipes
Healthy and practical meal prep recipes—high-protein bowls, make-ahead breakfasts, and balanced mains you can cook once and eat all week.
Baja Hot Honey Chicken Bowls—Sweet Heat, 47g Protein
Shredhappens (adapted by JojoM)
35 min
Beef and Chicken Sausage-Stuffed Mini Peppers
Michael Matthews adapted by JojoM
75 min
Burger Steak 3 Ways with Java Rice & Sauce
Chef RV Manabat (adapted by JojoM)
60 min
Cauli-Chickpea Salad + Whipped Red Pepper Tahini
Caitlin Latessa-Greene adapted by JojoM
55 min
Creamy Chicken Ala King Pie with Eden Cheese Twist
Chef RV Manabat (adapted by JojoM)
30 min
Chicken Caesar Quesadilla 🌮 (High-Protein Lunch Hack)
bites.by.angie (adapted by JojoM)
15 min
Crispy Chicken Gyro Wraps with Roasted Garlic Tzatziki
Recipe in Caption (adapted by JojoM)
115 min
Creamy Chicken Pot Pie Soup 🍲—Comfort in a Bowl
Michael Matthews (adapted by JojoM)
40 min
Healthy Chicken Salad Sandwiches 🥪—Quick, Light & Protein-Packed
Michael Matthews (adapted by JojoM)
5 min
Coconut-Crusted Chicken Salad
Michael Matthews adapted by JojoM
45 min
Creamy Butternut Squash Soup—19g Protein Per Bowl
Shredhappens (adapted by JojoM)
75 min
79g-Protein Creamy Tomato Basil Soup (No Cream!)
Shredhappens (adapted by JojoM)
85 min
Creamy Lentil & Tofu Korma—43g Protein Hit
Soph’s Plant Kitchen (adapted by JojoM)
60 min
Quick and Easy Creamy Spicy Chicken Pasta
Inspired by Aussie Fitness
30 min
Creamy Tuscan Chicken Gnocchi Soup 🍲 (30-Min Comfort Meal)
The Good Bite (adapted by JojoM)
30 min
Crispy Burger Katsu with Cabbage Slaw
Chef RV Manabat (adapted by JojoM)
50 min
Crispy Hot Honey Buffalo Chicken Tenders — High Protein Fakeaway
Aussie Fitness adapted by JojoM
35 min
Crispy Polenta Squares with Warm Blueberry Sauce
Michael Matthews adapted by JojoM
35 min
Crispy Tandoori Chicken & Chips, Meal-Prep Win
Jalalsamfit (adapted by JojoM)
52 min
Intro
This meal prep collection helps you plan smarter, eat healthier, and save time. Each recipe is designed for batch cooking, featuring high-protein, balanced, and freezer-friendly meals that taste as good on day four as on day one. You’ll find chicken bowls, breakfast burritos, and low-calorie snacks that fit busy lifestyles. Whether you’re fuelling workouts or simplifying weekday lunches, these recipes maximise nutrition and convenience with make-ahead storage notes for each dish.
Quick Picks
- High-protein favourite: Crispy Hot Honey Buffalo Chicken Tenders — High Protein Fakeaway
- Balanced bowl: Honey Garlic Chicken Rice Bowls (High-Protein Meal Prep)
- Breakfast boost: High Protein Loaded Breakfast Burritos
- Takeout dupe: Healthy High-Protein Raising Cane’s — 140g Protein Fakeaway
- Sweet yet savoury: Sweet Potatoes with Sun-Dried Tomato–Date Crunch
Make-Ahead & Storage
| Item | Fridge | Freezer | Reheat/Serve Tips |
|---|---|---|---|
| Crispy Hot Honey Buffalo Chicken Tenders | 3–4 days | 2 months | Reheat in air fryer for 3–4 min at 190 °C for crispiness. |
| Honey Garlic Chicken Rice Bowls | 4 days | 2 months | Reheat with 1 tbsp water; top with fresh spring onions. |
| High Protein Loaded Breakfast Burritos | 3 days | 1 month | Wrap in foil; reheat in oven or microwave covered. |
| Healthy High-Protein Raising Cane’s | 3–4 days | 2 months | Bake or air fry from chilled until hot and crisp. |
| Sweet Potatoes with Sun-Dried Tomato–Date Crunch | 4–5 days | 2 months | Serve warm or cold; add crunch topping after reheating. |
Compare Popular Options
| Dish/Item | Time | Skill | Make-ahead | Best with / Notes |
|---|---|---|---|---|
| Crispy Hot Honey Buffalo Chicken | 35 min | Easy | ★★★★★ | Great for lunches; high protein and low fat. |
| Honey Garlic Chicken Rice Bowls | 45–50 min | Easy | ★★★★☆ | Balanced macros; pairs with broccoli or cucumber salad. |
| Breakfast Burritos | 45 min | Easy | ★★★★☆ | Freezer-friendly; perfect for grab-and-go mornings. |
| Raising Cane’s Fakeaway | 45 min | Intermediate | ★★★☆☆ | Crispy texture; ideal with coleslaw or garlic toast. |
| Sweet Potato Crunch Bowl | 1 h+ | Easy | ★★★★☆ | Vegan option; sweet–savory contrast. |
Techniques That Matter
- Batch cook efficiently: Cook multiple proteins (chicken, eggs, tofu) in one session using the oven or air fryer.
- Cool before sealing: Always cool meals 30–60 minutes before refrigeration to prevent condensation.
- Separate sauces: Keep dressings and sauces in mini containers to preserve textures.
- Smart freezing: Use shallow containers for faster cooling and even reheating.
- Label and rotate: Add date labels and consume oldest containers first.
- Texture refresh: Add a splash of water or stock before reheating to revive grains and meat.
Common Mistakes & Fixes
- Soggy textures → Cool completely before sealing; reheat uncovered in air fryer or oven.
- Bland repeats → Add variety with rotating sauces, pickles, or spices each week.
- Uneven reheating → Stir halfway through microwaving or use divided containers.
- Dry chicken → Marinate or glaze before storage; reheat covered to trap steam.
- Overcooked veg → Roast or blanch slightly under; reheat gently to preserve bite.
Serving Ideas / Planner’s Notes
- Plan 2 proteins + 1 carb + 1 veg combo for the week to mix and match.
- Prep a base grain (rice, couscous, quinoa) for versatility.
- Pack sauces and toppings separately to keep meals fresh.
- Pair rich dishes with fresh sides like slaw, cucumber salad, or citrus fruit.
- For variety, include 1 breakfast prep, 3 lunch/dinner options, and 1 snack recipe weekly.
Featured Links
Keep your routine exciting with meal-prep stars like Sticky Honey-Chipotle Chicken Meal-Prep Bowls, quick sauces like Sticky Honey Garlic Sauce (5 Minutes, 6 Ingredients), and freezer heroes like 50g-Protein One-Pan Breakfast Burritos (Freezer-Ready).