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.
Honey-BBQ Chicken & Garlic Parm Potatoes (55g P)
Jalalsamfit (adapted by JojoM)
45 min
Crispy Honey Garlic Chicken Fried Rice—Air Fryer Fakeaway
VeryHungryGreek (adapted by JojoM)
30 min
High-Protein Honey Garlic Chicken Rice Bowls 🍯🔥—Easy Meal Prep for the Week
Jalalsamfit (adapted by JojoM)
48 min
Sticky Honey Garlic Sauce (5 Minutes, 6 Ingredients)
coleiscooking adapted by JojoM
15 min
Honey-Paprika Cauliflower Chickpea Salad 🥗🔥
Caitlin Latessa-Greene adapted by JojoM
45 min
Sweet & Spicy Korean Gochujang Meatballs
Lauren Grant adopted by JojoM
30 min
Low-Cal Pepperoni Pizza Pockets — 17g Protein Snack Hack
Aussie Fitness adapted by JojoM
35 min
Mediterranean Lemony Garlicky Chicken—Bright, Bold & Juicy!
Shredhappens (adapted by JojoM)
65 min
Mediterranean Stuffed Peppers—21g Protein
Shredhappens (adapted by JojoM)
50 min
Charred Middle Eastern Chicken Bowls + Garlic
Shredhappens (adapted by JojoM)
35 min
Miso Greens & Butterbean Bowl with Tofu Feta—Iron Boosting Power
Soph’s Plant Kitchen (adapted by JojoM)
30 min
One-Pot Chuck Roast—Tender, Juicy & Meal-Prep Ready!
Shredhappens (adapted by JojoM)
280 min
Crispy Orange-Pepper Chicken Bowls (High-Protein)
Jalalsamfit (adapted by JojoM)
55 min
Passion Fruit & Dark Chocolate Mini Tarts (With Macaron)
Andrea Reiss, adapted by JojoM
160 min
Speedy Beef Bulgogi Bowls—52g Protein in 30 Min
Finntonry (adapted by JojoM)
30 min
Quick Thai Chicken Satay with Peanut Sauce
JojoM and adapted from Nagi at RecipeTin Eats
30 min
Quinoa and Black Bean Casserole
Michael Matthews adapted by JojoM
50 min
Crispy Rice Chicken Salad, Tahini-Miso (Meal-Prep)
Finntonry (adapted by JojoM)
70 min
Sheet Pan Chicken Kabob Wraps—Easy, Healthy & Flavor-Packed!
Shredhappens (adapted by JojoM)
45 min
Sheet-Pan Chicken Tikka—43g Protein Per Serve
Shredhappens (adapted by JojoM)
50 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).