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.
Sheet-Pan Kebab Wraps with Creamy Tahini 🔥
Alex Joy (adapted by JojoM)
45 min
Ultimate Sichuan Bang Bang Chicken + DIY Chili Oil 🔥
Sheldo's Kitchen (adapted by JojoM)
45 min
Silky Mandarin Panna Cotta in Chocolate Cups
Ania (chocobyak) adapted by JojoM
35 min
Slow Cooker Chicken Enchilada Soup 🌶️—High Protein & Comforting
Michael Matthews (adapted by JojoM)
260 min
Slow Cooker Italian Sloppy Joes — Lean, Saucy & Protein-Packed
Michael Matthews (adapted by JojoM)
250 min
Spicy Pork & Sesame Noodles—Chef’s Batch Cook Power Bowl
Finntonry (adapted by JojoM)
45 min
Sticky Honey-Chipotle Chicken Meal-Prep Bowls
Jalalsamfit (adapted by JojoM)
45 min
Sunshine Mediterranean Cauli ‘Snowflake’ Salad
Shredhappens (adapted by JojoM)
20 min
Supremely Spicy Chili 🌶️—Bold, Hearty & Packed with Flavor
Michael Matthews (adapted by JojoM)
180 min
Sweet Potatoes with Sun-Dried Tomato–Date Crunch
Caitlin Latessa-Greene (Star Infinite Food) adapted by JojoM
75 min
Tropical Chicken Salad with Pineapple and Pecans
Michael Matthews adapted by JojoM
25 min
Turkey Taco Lettuce Wraps 🌮—Low Carb, High Protein & Fresh
Michael Matthews (adapted by JojoM)
45 min
Ultimate Soft Char Siu Bao w/ Halal & Veg Fillings
Sheldo's Kitchen (adapted by JojoM)
65 min
Viral Green Crunch—Pomegranate-Mint Tahini Salad
Sivan’s Kitchen (adapted by JojoM)
20 min
Warm Kale, Sweet Potato & Cauliflower Salad with Lemon-Rosemary Dressing
Caitlin Latessa-Greene (Star Infinite Food) adapted by JojoM
60 min
White Bean & Turkey Sausage Kale Soup 🥣—Protein-Packed & Comforting
Michael Matthews (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).