Thinking of something to eat every morning, noon and night can be pretty exhausting, let alone cooking it. If everyone fancies something different, then cooking up a family dinner can take a long time – but it doesn’t have to! Plan ahead and put together a healthy menu for the week by prepping everything in advance. You can cut down on eating out at lunch and speed up the mid-week dinnertime process all in one.
Start the Day with Tasty Breakfast Meal Prep
It’s the most important meal of the day, after all! Start your day off right with a tasty, nutritious breakfast that will fill you up and keep you going until lunchtime. Discover our breakfast meal prep ideas below.
Stewed Apple Porridge
Take a few Granny Smith apples and stew them up with some cinnamon, brown sugar and water. Then, all you need to do is cook up some porridge in the morning and you’re good to go. The best part is that any leftover apples don’t have to go to waste! They also work perfectly as part of a dessert or served cold with flavoured yoghurt. Why not sprinkle over some raisins for extra texture and flavour?
Granola and Yoghurt
A classic breakfast that’s quick and easy to prepare, and leaves you feeling full until lunchtime – just make sure your portions of granola are spot on as it can be high in sugar. And add natural yoghurt and fresh fruit to get your daily dose of calcium, protein and vitamins. You could even finish it off with some of that tasty stewed apple for added flavour and to avoid waste, especially if you’re fed up of porridge!
Rich in fibre and high in antioxidants. All you need are some oats, milk (or a plant-based alternative) and your choice of toppings – this is where you can have your fun. Mix in some fresh fruit, nuts, seeds and spices to add extra bite and plenty of flavour – giving you the boost you need to start your day. And the best part is that you can put it together the night before and it’s ready to go without any fuss in the morning. So, if you’re running late, simply pop it in your bag to eat at the office.
Top tip: Adding in some Greek or vegan yoghurt is a great way to add a tangy flavour, a creamy texture and an extra boost of protein.
Dine in with Our Easy Lunch Meal Prep
A meal plan helps to improve the quality of your diet, while helping to save time and money along the way. And these healthy meal prep ideas can alternate between lunch and dinner throughout the week – cutting down on prep time and doubling up on meals!
Packed full of flavour and a great source of nutrients, this healthy, filling and good-for-you meal prep idea takes only minutes bring together. This makes for an easy lunch and a delicious meal for the whole family, too. All you need is:
- Cooked rice, wholemeal if you’re being extra healthy!
- Black beans
- Roasted pepper and red onion
- Chicken breast – cooked in taco/fajita seasoning and tomato salsa (take it out or replace with halloumi, paneer or your favourite chicken alternative to make it veggie)
- Don’t fancy chicken? Use beef or meat-free mince instead!
- Fresh tomatoes, chopped into a salsa verde
- Sliced avocado
- Some grated cheese (optional!)
Simply cook the rice and chicken and throw everything together in your lunch box – just remember to store it in the fridge before you chow down. Serving it up for dinner? Try tossing some beans, vinegar, honey and chipotle sauce in a frying pan with the rice and a splash of garlic oil!
This one is easy to pull together on a Sunday night as lunch meal prep for the week. Get the perfect ratio of pasta and vegetables for a healthy mid-week lunch. Use your favourite wholemeal pasta shape with a tasty tomato sauce or pesto and add in your choice of veg. Some veggies we think work well are:
- Chopped cherry tomatoes
You can throw everything into one pan and cut down on washing up, too! And it’ll keep fresh in the fridge for the week, making it the perfect lunch meal prep choice.
Scrumptious Meal Prep Ideas for Dinner
Got a busy week ahead of you? Need a quick-fix dinner that’s still full of nutrients but takes half the time to cook? We’ve got some more healthy meal prep ideas for the week below.
One Pan Fajitas
This healthy meal prep recipe is great with prawns, chicken or any vegetarian alternative. Thinly slice some bell peppers and onions and toss in a deep baking tray with your prawns or chicken, adding splash of olive oil and your choice of seasonings. Roast in the oven at around 230 degrees Celsius for about 10 minutes, or until your ingredients are cooked through – tossing them halfway. Squeeze over some fresh lime juice and sprinkle over chopped coriander for an added burst of flavour. Serve with rice or warmed wholemeal tortillas, salsa and guacamole for a tasty mid-week treat.
Sausage and Veggie Tray Bake
The hardest part? Prepping the vegetables. But if you get it done in advance, you’ll be good to go in no time! A great mid-week dinner to keep you out of the kitchen and talking with your kids about their day.
- Sausage – be that pork sausage, turkey sausage or veggie sausage
- Sweet potato
Serve with rice, a jacket potato or even pasta and a tomato-based sauce for the little ones! The choice is yours.
Top Tips for Healthy Meal Prep
Looking to improve the quality of your diet, or simply want to get better at planning your meals and save some money on groceries? For effective healthy meal prep results, follow our top tips:
- Start small and plan out just a few meals or snacks for the week to figure out what strategies work best for you.
- Consider each food group! No matter how far ahead you’re planning, you need to live off a balanced diet – putting emphasis on whole foods like fruit, veg, whole grains, high-quality protein and healthy fats.
- Prep your veggies for the week and store them in sealed containers in the fridge to keep them fresh – soak any peeled or chopped potatoes in water to keep them from browning too quickly.
- Plan out your meals so that you don’t stray away from routine – but remember, a treat every now and then is good for the soul.
- Invest in some quality storage containers to keep your ingredients fresh!
- Keep your cupboards stocked up – pick up the essentials from your local SPAR to make sure you have plenty of everything.
All that’s left to do now is get started! Find everything you need at your local convenience store to bring your healthy meal prep ideas to life. Sign up to our E-newsletter for more foodie updates and recipes to keep up the inspiration.
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