Do you find yourself constantly unsure of what to make for your lunch? Do you throw a ton of food away because it went unused and expired? Or do you just never feel fully satisfied with what you eat? Meal prepping is in for 2025, and we are here to tell you all about it.
Meal prepping is when you make certain dishes or snacks at the start of the week and store them accordingly so that you have healthy, convenient and delicious meals all week, without the hassle of cooking and cleaning on your busy days.
The benefits of meal prepping are endless. If you are currently on a health journey, meal prepping allows you to stay on top of all your food goals such as hitting protein targets and keeping in a calorie deficit.
Deciding on what you will eat for the week also reduces food waste and is more economical. It allows you to create a more focused grocery list and plan what you need from the shop.
@simplyhealthyrd How to make meal prep easy and mix up your flavors, taste, and textures using the same base to helo you feel prepared, but not bored of your food! #mealprep #mealprepideas #dietitian #nutritiontips #dietitiansoftiktok #easymeals #healthymeals #nutrition #bloodsugarbalance ♬ original sound – Taylor Grasso | Dietitian
Prepping your meals also allows for a stress-free day—well, in terms of food anyway. In the mornings, you will need less time to think about what you will have for breakfast and avoid time spent making it and cleaning up afterwards while still getting in a healthy and sustaining meal. When you come home in the evening, rather than having to go straight into cooking, you can just heat your prepared dinner.
Meal prepping some snacks to take with you on the go you will avoid buying over-processed, expensive convenience food throughout the day.
Some popular recipes that are brilliant for meal prepping include the likes of overnight oats, chia seed puddings, one pan dishes such as pasta bakes and high protein snacks. However, the possibilities are endless and you can make your plan to suit your diet.
All you need are some of your favourite recipes that will last a few days and can be reheated, some decent storage containers and a couple of hours of your Sunday evening!
Here are some of our favourite recipes.
@sohonutrition PANCAKE BOWLS 🥞 These high protein pancake bowls are just perfect for meal prep! Add whatever toppings you like and you have a delicious breakfast ready to go! Save for later☝🏼 •300 kcals – 37g PRO, 26g CHO, 5g FAT (without toppings) •394 kcals – 37g PRO, 41g CHO, 9g FAT (Banana Biscoff) •375 kcals – 39g PRO, 31g CHO, 10g FAT (Blueberry Almond Butter) •360 kcals – 38g PRO, 34g CHO, 8g FAT For 1 bowl: -25g of flour -1/2 tsp of baking powder -1 scoop of vanilla protein powder (I used ) -100ml of slimline milk -1 egg Toppings per bowl: -40g of banana & 10g of melted biscoff spread -30g of blueberries & 10g of almond butter -30g of frozen raspberries & 10g of chocolate chopped Method: 1. Add the flour, baking powder and protein powder to an oven safe dish. Mix well then pour in the milk and crack the egg. Whisk until smooth. 2. Add toppings of choice. 3. Bake in the oven at 180 C for 20-25 minutes until cooked through. 4. Serve on its own or with some yoghurt/spread of choice. 5. Store in the fridge for up to 3 days and reheat in the microwave for 1-2 minutes when ready to eat. Enjoy! #pancakes #pancakebowl #proteinpancakes #mealprep #highprotein #foryou #foryoupage #foryourpage ♬ vibey birds of a feather – Jordan Greenwald
@emthenutritionist Healthy meal prep chicken sausage muffins I am obsessed with these muffins, they are so easy to prep, store and take into the office or on the train. I often make a batch of these when I want something to grab and go. If freezing omit the avocado and add in at the end. 360kcal and 27g protein You will need to serve 4 10 chicken chipolata sausages, I used heck chicken Italia or 6 low-fat pork sausages 1/2 tsp black pepper 4 English muffins 1/2 medium avocado Vine tomato, deseeded and diced 4 slices of smoked cheese (I use applewood) Fresh basil 1 spring onion Place the sausages into a bowl, season with black pepper and using a spatula break up. If using pork sausages remove the thick skins first. Set to one side. Cut the muffins in half and lightly toast. Using a spoon, scoop out the sausage meat and place into a hot frying pan, press down to shape into a patty and fry on both sides for 2-3 minutes until browned. Set to one side. Dice and remove the seeds from the tomatoes, and add to a bowl with the avocado, freshly chopped basil and chopped spring onion. Mash until everything is combined. Start to assemble, spread 1/4 of the avocado mix over each muffin. Top with the sausage patty and a layer of cheese. Place the other half of the muffin on top and press to seal. This will keep the avocado fresh! Wrap tightly with foil and store in the fridge. To heat: pop into the microwave at 600W for 30 seconds, flip then microwave for another 30-40 seconds until the middle is lovely and hot. Or place into the air fryer/ oven at 170c for 10 minutes until the centre is hot. Freezer safe for up to 3 months. #mealprep #highprotein #breakfastideas #breakfastrecipes ♬ original sound – Emily English
@freyaxfit meal prep with me 🫶🏼 #mealprep #mealprepideas #mealpreppingideas #highprotein #highproteinmeals ♬ Everybody Wants To Rule The World X Electric Love – darcy stokes
@drmattcooks Chicken and Rice Bowls 🍗🍚 Spicy Seasoned Chicken with Cilantro Lime Rice Sharing this healthy and high-protein meal prep recipe for you all! This came together in about an hour, and this is an easy and flavorful meal prep to fit into your rotation. At only $3.60 and 64g of protein per meal, this is worth every bite! Enjoy! Servings: 5 Serving Size: 200g rice, 80g beans, 90g peppers/onions, 170g chicken, 2 tbs sauce Macros: 830 cal, 64g P, 37g F, 86g C Price per Serving: $3.60 Estimated Cook Time: 60 minutes Spicy Seasoned Chicken 🍗 -2 1/2 lbs chicken thighs, boneless and skinless -2 tbs avocado oil -1 tbs onion powder -1 tbs garlic powder -1 tbs ground cumin -1 tbs smoked paprika -1 tbs dried oregano -2 tsp chili powder -2 tsp salt -2 tsp pepper -1 tsp cayenne pepper Instructions: -add chicken to a bowl with listed items; mix well -bake on a wired rack at 400F for 30 min until internal temp is 165F -rest for 10 min before cutting Cilantro Lime Rice 🍚 -2 cups uncooked white rice -3 cups chicken bone broth -1/2 cup chopped cilantro -3 tbs avocado oil -3 limes -2 tsp salt -dried bay leaf Instructions: -add washed rice and broth to a rice cooker; top with a dried bay leaf and cook until light and fluffy -transfer to a bowl; mix with the rest of the ingredients listed Black Beans 🫘 -two 15-oz. cans unsalted black beans -16 oz. water -same exact seasonings and measurements as chicken listed above Instructions: -add beans to a pot with seasonings and water; mix well and cover with lid -simmer on low heat for 10-15 min until tender Peppers & Onions 🫑 -3 bell peppers, thinly sliced -1 large red onion, thinly sliced -2 tbs avocado oil -1 tsp dried oregano -1 tsp salt -1 tsp pepper Instructions: -add everything to a bowl; mix well -sauté in a pan on high heat until tender Creamy Spicy Lime Sauce 🌶️ Ingredients: -1/2 cup mayo or Greek yogurt -hot sauce of your choice -juice of half a lime Instructions: -add above ingredients into a small bowl and mix together well #mealprep #chicken #rice #chipotle #chickenrecipes #mealprepping #mealplan #easyrecipes #recipe #simplerecipes #quickmeals #healthyfood #macros #protein #budgetmeals #lunch #lunchideas #food ♬ Chill Vibes – Febri Handika
@minaelleskitchen Replying to @natalie leggo meal prep breakfast, homemade granola done in 30 mins! 💖🍓🍌 #mealprep #mealprepbreakfast #easybreakfast #homemadegranola ♬ Le Monde – From Talk to Me – Richard Carter