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.
Curry Egg Salad Cucumber Boats 🥒—Low Carb & High Flavor
Shredhappens (adapted by JojoM)
20 min
Authentic Filipino Tapsilog—Beef Tapa, Garlic Rice & Eggs!
Derek Chen (adapted by JojoM)
45 min
Garlic Honey Crispy Chicken Rice Bowl 🍯🍗
The Good Bite (adapted by JojoM)
25 min
Greek Lemon Chicken & Orzo One-Pot Wonder 🍋🔥
Archer Kitchen (adapted by JojoM)
55 min
Healthy High Protein Honey Garlic Chicken Fried Rice
Inspired by Aussie Fitness
30 min
Healthy High-Protein Raising Cane’s — 140g Protein Fakeaway
Aussie Fitness adapted by JojoM
45 min
Healthy Honey Sesame Chicken & Egg Fried Rice
Inspired by Aussie Fitness
30 min
Healthy Low Calorie Sour Cream & Onion Potato Chips
Inspired by Aussie Fitness
30 min
High-Protein Chicken Caesar Pasta Salad 🥗—Creamy, Filling & Fresh
Shredhappens (adapted by JojoM)
55 min
High-Protein Chicken Salad
Michael Matthews adapted by JojoM
20 min
Creamy Garlic Parmesan Chicken & Crispy Potatoes 🧄🧀—High Protein Comfort Meal
Jalalsamfit (adapted by JojoM)
35 min
High-Protein Five Guys Patty Melt (57g P)
PanaceaPalm (adapted by JojoM)
35 min
High-Protein Gochujang Tuna Pasta Bake (Creamy & Spicy!)
Finntonry (adapted by JojoM)
30 min
High-Protein Greek Chicken & Rice Bowl 🏋️♀️
Shredhappens (adapted by JojoM)
35 min
High Protein Loaded Breakfast Burritos
Inspired by Aussie Fitness
50 min
High-Protein Miso Chicken & Spinach Rice (30-Minute Meal)
Finntonry (adapted by JojoM)
30 min
50g-Protein One-Pan Breakfast Burritos (Freezer-Ready)
Aussie Fitness adapted by JojoM
55 min
High-Protein Salmon Power Bowl 🥗—Fuel Up with 66g Protein!
Shredhappens (adapted by JojoM)
25 min
High-Protein Thai Basil Chicken (50g+ in 30 Minutes!)
Finntonry (adapted by JojoM)
30 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).