Easy, healthy meal prep recipes - Dining and Cooking

Transform your week from stressful and rushed to organised and delicious with healthy recipes ideal for batching, storing, and serving up in countless interesting ways.

Sarah Pound Save

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Meal prepping doesn’t have to be complicated, and it’s one of the most powerful habits you can adopt for staying on track with healthy eating.

Spend a little time on meal prep, and you’ll enjoy a less stressful week with healthier, ready-to-eat meals and no more rushed food decisions.

The following recipes store well, are easy to batch, and can be served in several different ways to keep things fresh and interesting. Keep your week organised, satisfying, and delicious by having these breakfast, lunch and dinner dishes prepped and ready to go in the fridge.

Prep bircher muesli (overnight oats) ahead, but vary the toppings.Sarah Pound Make-ahead bircher muesli (overnight oats)

Spending 15 minutes prepping this bircher muesli sets you up for a nourishing, no-fuss breakfast throughout the week. It’s full of fibre, protein, and slow-releasing carbs, which will keep you sated all morning.

You can enjoy these overnight oats straight from the fridge or warm gently in the microwave with a splash of milk. Change the toppings to keep things interesting – each morning can feel different with minimal effort.

Bircher muesli toppings
Berry almond crunch
Fresh strawberries, blueberries, sliced almonds, and a drizzle of honey.Apple pie style
Stewed apple or fresh apple slices, walnuts, and a sprinkle of extra cinnamon.Banana nut boost
Sliced banana, peanut butter or almond butter, and crushed almonds or cashews.

INGREDIENTS

180g (1½ cups) rolled oats240g (1 cup) unsweetened Greek yoghurt250g (1 cup) milk of choice (dairy or plant-based)1 apple, coarsely grated (skin on)2 tbsp chia seeds1 tsp cinnamon½ tsp vanilla extractpinch of sea salt1 tsp maple syrup or honey (optional)

METHOD

In a large bowl or lidded container, combine the oats, yoghurt, milk, grated apple, chia seeds, cinnamon, vanilla and salt. Stir in the maple syrup or honey, if using.Stir well to combine, cover, and refrigerate for at least 4 hours or overnight.In the morning, stir the mixture and portion it into four individual containers or jars.Enjoy cold, or warm by adding 2–3 tablespoons of milk per serve and microwaving for 45-60 seconds, stirring halfway through.Add your choice of toppings just before serving, or pack them separately to add fresh.

Serves 4

Serve chicken and pumpkin curry with rice, quinoa, roti or naan.Sarah PoundChicken and pumpkin curry

This one-pot curry is perfect for meal prep. Not only do the flavours improve, but you also get endless serving options for weekly variety – pair it with brown or white rice, scoop it up with roti or naan, or serve it over quinoa. Need a quick, healthy option later? Freeze a few portions.

INGREDIENTS

1 tbsp olive oil1 onion, finely diced3 garlic cloves, finely chopped3cm piece of fresh ginger, finely chopped1 kg chicken thighs, cut into 4 cm cubes2 tbsp cornflour250g (about 2 cups) Kent pumpkin, cut into 3cm cubes1 large zucchini, cut into 2cm rounds170g (¾ cup) unsweetened Greek yoghurtjuice of 1 lime60g (2 cups) baby spinach leaves2 tsp brown sugar

CURRY PASTE

3 tbsp tomato paste⅔ cup chicken stock2 tsp curry powder2 tsp garam masala2 tsp ground turmeric1 tsp sea salt flakes1 tsp freshly ground black pepper

TO SERVE

1 large handful coriander leaves, optionalcooked white or brown rice or quinoa, toasted roti or naan bread

METHOD

In a medium bowl, whisk together the tomato paste, chicken stock, curry powder, garam masala, turmeric, salt and pepper to make the curry paste. Set aside.Heat the olive oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes until softened, then add the garlic and ginger and cook for another minute.Add the chicken and cook for 5-6 minutes until lightly browned.Pour in the curry paste and stir to coat the chicken. Reduce the heat slightly, cover, and simmer for 10 minutes.Mix the cornflour with 2 tablespoons of water in a small bowl. Stir into the curry, then add the pumpkin and zucchini. Cover and simmer for 15-20 minutes or until the vegetables are tender.Turn off the heat and stir in the yoghurt, lime juice, spinach and brown sugar. Mix well until everything is combined and the spinach has wilted.Serve hot, topped with coriander, if using, and your choice of rice, quinoa, toasted roti or naan.

Serves 4

STORAGE AND SERVING

Store in airtight containers in the fridge for up to three days or freeze for up to three months. To freeze, allow the curry to cool completely, then portion it into freezer-safe containers or bags. Seal the containers and label them with the date and contents. Reheat gently to serve.

Keep the chicken pasta salad and the creamy dill dressing separate if you’re serving the salad later.Sarah PoundChicken pasta salad with creamy dill dressing

Pasta salads are a meal prep superstar. They’re simple to make in bulk, endlessly customisable, and keep well in the fridge for a few days. Choose your favourite short, sturdy pasta shape; for a nutrition boost and to help keep you fuller for longer, consider using a wholegrain, legume-based or protein- and fibre-fortified pasta. This version is full of fresh vegies and lean protein, making it a well-rounded lunch or light dinner.

INGREDIENTS

400g (2 cups) cooked pasta (spirals, bows, penne)about 300g (2 cups) cooked chicken breast, chopped30g (1 cup) baby spinach, roughly chopped1 Lebanese cucumber, diced250g (1½ cups) cherry tomatoes, halved230g (½ cup) sun-dried tomatoes, chopped½ red onion, finely diced½ cup fresh parsley leaves, chopped⅓ cup feta cheese, crumbledsea salt and cracked black pepper, to taste

CREAMY DILL DRESSING

125g (½ cup) Greek yoghurt1 tsp onion powder¼ cup fresh dill, finely chopped1 tsp finely chopped garlic (fresh or jarred)2 tbsp apple cider vinegar1 tbsp extra virgin olive oil

METHOD

In a large bowl, combine the cooked pasta, chicken, spinach, cucumber, cherry tomatoes, sun-dried tomatoes, red onion, parsley, and feta. Season with sea salt and cracked black pepper. Toss gently to combine.In a small bowl or jug, whisk together the Greek yoghurt, onion powder, dill, garlic, vinegar, and olive oil. If the dressing is too thick, thin it by adding a teaspoon of water at a time until you reach the desired consistency. Taste and adjust seasoning if needed.When you’re ready to serve, pour the dressing over the salad and toss gently to coat all ingredients evenly. Serve immediately. If you’re preparing it ahead, keep the dressing separate (see notes).

Serves 4

STORAGE AND SERVING

Store the salad and dressing separately in the fridge for up to three days. This keeps the ingredients fresh and prevents the pasta and vegetables from going soggy. Keep the dressing in a separate container and toss it through when you’re ready to serve.Related Article Mexican glazed salmon with mango salsa. Related Article The “fast and loose” mince base stars in these four beef bowls.