How To Meal Prep

What is Meal Prep? 🤔

Meal Prepping is all about preparing some or all of your meals ahead of time!

Why should I plan my meals in advance? 👩‍🍳

Preparing your meals in advance is key to living a healthier lifestyle whether you’re out and about or at home. It’s also a great way to save money, save time and it even encourages you to cook more homemade meals and try something new. When it comes to meal prepping you’re less likely to get bored of what you’re eating and even less likely to reach for an unhealthy snack when hunger hits. Sounds good right?! 🍴

Where to start?
  1. Get your hands on some lunchbox containers to keep your food fresh. We love glass containers with a bamboo lid because there’s no plastic involved, they’re reusable, the glass container can be microwaved and are usually dishwasher safe!
  2. Pick a day to prepare your meals. Sunday is the best day because it gives you the opportunity to get ready for the week a head but Wednesday and Sunday are also a popular choice because depending on what you’re preparing, your food may expire before the week ends. 📆
  3. Now it’s time to pick which meal you want to prep for. At the beginning of your meal prep journey, we suggest focusing on your lunches only and begin with food you are familiar with.
  4. Find some recipes that make you excited to get prepping. A good rule to follow is making sure you have lots of different colours in your lunchbox 🌈
  5. Get your hands on all the ingredients you need to whip up your meal prep in one go. 🌿
  6. Get chopping, cooking and prepping! (Also make some room in your fridge for the containers).
  7. Stock up on some healthy snacks to accompany your lunch prep. We suggest fruit, nuts and seeds to keep the munchies at bay. 🍏 🥕
🌟 Top Tips 🌟

Fill your food with flavour and you can’t go wrong! Shop our delicious ingredients here.

Buy in bulk where you can. Lentils, pasta, nuts, seeds, spices and herbs, once you’ve run out you’re more likely to get back into your old habits. Buying in larger quantities will keep the healthy ball rolling and save you money in the long run.

When it comes to lunch prep if you can, leave your cash or card at home when in work so you’re not tempted to buy something naughty in the local shop or vending machine. This means you’re also more likely to stick to the nutritious food you’ve previously prepared.

Meal Prep Ideas:

Grilled Courgette & Couscous Salad

Ingredients

Courgette

Sides

  • Couscous roasted
  • Tomatoes roasted
  • Sweet Potato roasted

Instructions

  • In a small bowl, whisk together butter, garlic, Italian seasoning and lemon juice; season with salt and pepper, to taste. Brush the courgette slices with the butter mixture.

  • Heat a grill pan over medium high heat. Add the courgette in a single layer and grill until charred on both sides and just beginning to soften, about 2 minutes per side.

  • Serve with couscous and veg!

Vegan Souffle Pancakes

Ingredients

  • 170ml Soy Milk
  • 1 tablespoon Apple Cider Vinegar
  • 120g Plain Flour
  • 50g Caster Sugar
  • 20g Baking Powder
  • 60ml Aquafaba from 1 tin of chickpeas
  • 0.25 teaspoon Cream of Tartar
  • 1 teaspoon Vanilla Extract

Instructions

  • In a jug, mix the soy milk and apple cider vinegar together and place to one side. The apple cider vinegar will cause the soy milk to curdle and go lumpy.

  • In a separate bowl, whisk together the flour, caster sugar and baking powder to make sure they are well combined.

  • In another bowl, whisk the aquafaba until it is bubbly. Add the cream of tartar and continue to whisk until it has turned white and is forming soft peaks.

  • Brush a flat bottomed crepe pan or frying pan and your 4 crumpet rings with a little vegetable oil. Place the pan with the four crumpet rings over a low heat and let them warm up while you mix the ingredients together.

  • Pour the soy milk / apple cider vinegar mix into the dry ingredients along with the vanilla extra and fold together with a spatula until just combined but still lumpy.

  • Add the whisked aquafaba to the bowl and again fold in gently until just combined. Divide the lump batter between the four crumpet rings filling them no more than 3/4 full as they will puff up and expand.

  • Cook on a low heat for 10-12 minutes or until the bottoms have cooked, the pancake batter is pulling away from the sides of the rings slightly and the top of the pancakes no longer look wet.

  • Carefully flip the rings over and cook for another 5-8 minutes or until the bottoms are cooked. Once cooked, run a spatula around the inside of the crumpet rings to release the pancakes. Serve with toppings of your choice while still warm.

Vegan Poke Bowl

Ingredients

"Salmon"

Sides

  • Cucumber sliced
  • Carrot sliced
  • Radish sliced
  • Red Cabbage chopped
  • Avocado sliced
  • Edamame Beans

Instructions

"Salmon"

  • Add the cubed watermelon to a bowl, drizzle with sesame oil, rice vinegar, soy sauce and vegetable oil. Sprinkle crushed chillies on top, stir and marinate in an airtight container over night.

  • Arrange the watermelon pieces on a baking paper lined baking sheet (reserve your marinade for later) and put in a 180C oven for 1 hour, stirring occasionally. Remove from oven and allow to cool.

  • Add to a container a long with the sides. Drizzle some of your reserved marinade on top and sprinkle with sesame seeds.

Lemon Courgette Spaghetti

Ingredients

  • 2 Courgettes spiralized
  • 2 Garlic Cloves
  • 2 tablespoons Olive Oil
  • 1 Lemon
  • 1 teaspoon Parsley chopped
  • Salt to taste
  • Pepper to taste

Instructions

  • In a small saucepan over the stove on low heat, add the garlic and oil. Cook until garlic is lightly browned. Squeeze and mix in juice from half a lemon and parsley. Taste and add salt as needed.

  • In a large pan over medium-high heat, add zucchini noodles and cook until zucchini is just tender, stirring as needed so that all the zucchini cooks evenly. To make this dish healthier, you don't need to add any oil while cooking the zucchini. Drain any water produced from zucchini noodles from pan. Add in sauce and toss until noodles are evenly coated. Squeeze remaining lemon half over noodles.

Tortilla Wrap Meal Prep

Ingredients

Tortilla Wraps

  • 600g All Purpose Flour
  • 1 teaspoon Salt
  • 1 teaspoon Baking Powder
  • 75ml Vegetable Oil
  • 250ml Hot Water
  • Filling Of Your Choice

Sides

  • Grapefruit Slices
  • Kiwi Slices
  • Apple Slices

Instructions

Tortilla Wraps

  • In a bowl, combine the flour, salt and baking powder then add the oil and water. Mix until a firm, smooth ball forms. Dust a clean work surface with flour, cut the dough in half then half again until you have 16 equal pieces.

  • Flatten each ball with your palm, cover with a tea-towel and leave to rise for 20 minutes. Heat a frying pan over a medium heat, flour the work surface and roll out the pieces of dough until flat and almost transparent. Cook each tortilla for 1 minute, flip and cook for a further 30 minutes. Wrap the cooked tortillas in a clean tea towel until ready to serve.

Teriyaki Meal Prep

Ingredients

Vegan Meatballs

Sides

Instructions

Rice

  • Bring a large pan of water to the boil with a pinch of salt and add the rice. Allow to cook for 25 minutes and stir occasionally.

Broccoli

  • Preheat oven to 200°C. Wash broccoli and dry. Cut the broccoli and drizzle in melted coconut oil. Place the broccoli on to a baking tray lined with baking paper and sprinkle salt and pepper on top. Bake for 10 minutes, flip each piece over, and bake for 10 more minutes.

Meatballs

  • Preheat the oven to 200C. Pulse the chopped onion and carrot in a food processor until finely chopped. Add the chicken, lemon zest and seasoning and combine. If you like some heat to your chicken add some chilli powder.

  • Remove the mixture from the food processor and shape in to meatballs. Add oil to the outside of the meatballs and place on a baking tray lined with baking paper. Sprinkle sesame seeds on top and bake in the oven for 10 minutes.

  • Place the soy sauce, lemon juice, mirin and sugar to a saucepan and bring to the boil and simmer. Add the meatballs to the pan and stir in to the sauce.

Stir Fry Fakeaway

Ingredients

  • 225g Vegan Chicken or Mixed Veg
  • 1 tablespoon Chinese 5 Spice
  • 1 tablespoon Flour
  • 1.5 tablespoons Vegetable Oil
  • 4 Spring Onions
  • 1 teaspoon Ginger
  • 2 Garlic Cloves crushed
  • 100g Tender Stems chopped
  • 100g Green Beans chopped
  • 1 Red Pepper chopped
  • 300g Noodles
  • 1 teaspoon Soy Sauce
  • Sesame Seeds

Instructions

  • In a bowl, stir the five spice into the flour and toss the vegan chicken or veg into the mixture.

  • Heat a pan over a high heat with oil, add the vegan chicken and fry until cooked through and place on a plate.

  • Heat more oil in the pan, add the spring onions, ginger, garlic, beans, broccoli and pepper and stir fry for 3 minutes. Add four tablespoons of water and continue to cook.

  • Stir in the noodles and vegan chicken and cook until heated through. Season with soy sauce and some coriander. Serve with sesame seeds and coriander on top.

Courgette Fritters Meal Prep

Ingredients

  • 490g Grated Courgette
  • 1 teaspoon Salt
  • 125g All Purpose Flour
  • 30g Nutritional Yeast
  • 1 1/2 teaspoon Baking Powder
  • 1/2 teaspoon Garlic Powder
  • 2 Spring Onions chopped
  • 56g Vegan Butter melted
  • 2 tablespoons Olive Oil

Sides

  • Vegan Sour Cream
  • Broccoli
  • Peas
  • Butternut Squash roasted

Instructions

  • Grate the courgette, add to a mixing bowl, sprinkle over the salt and mix. Leave for 10 minutes then use your hands to squeeze the courgette and drain off excess water. Place the squeezed courgette into another bowl and leave the water behind.

  • Once the squeezed zucchini is in a fresh mixing bowl, add in the flour, nutritional yeast, baking powder, crushed garlic and chopped spring onions and mix together. Add in the melted vegan butter and mix into a thick batter

  • Preheat the oven 100°C and place some parchment paper over a grill rack on a baking tray.

  • Add 1 Tbsp of olive oil to a frying pan and once hot, use an ice cream scoop/cookie scoop to scoop out even sized amounts of batter into the frying pan. Use a spatula to press it down from the top and flatten.

  • Let it cook for a few minutes and then flip over – around 3 minutes per side. When both sides are nicely browned, then transfer your cooked fritters to the baking tray in the warmed oven to stay warm.

  • Add the remaining Tbsp of olive oil to the frying pan and repeat with your next batch. Serve with vegan sour cream, chopped spring onions, broccoli, peas and butternut squash.

Pesto Pasta Meal Prep

Ingredients

Pesto

Pasta

  • Pasta
  • Fresh Basil Leaves torn
  • Pine Seeds

Sides

  • Grapes
  • Apples sliced

Instructions

Pesto

  • Wash the garlic leaves and dry thoroughly. Dry roast the pumpkin seeds in a hot pan over a low-medium heat. Stir the seeds while roasting as they can burn easily. Place the seeds, wild garlic, 1 teaspoon garlic powder, 4 tbsp of lemon juice and some zest then salt, yeast, pepper and oil to a food processor and process until chopped small. Add the crushed chillies to taste and mix in.

  • Cook the pasta according to pack instructions, mix in the pesto, pine seeds and basil leaves.

Italian Salad Meal Prep

Ingredients

  • 255g Quinoa
  • 128g Cherry Tomatoes chopped
  • Vegan Mozarella Balls
  • 10 - 15 Basil Leaves torn
  • 3-4 tablespoons Rice Vinegar
  • 2-3 tablespoons Olive Oil
  • 3/4 teaspoons Salt
  • 1/2 teaspoon Blackpepper

Instructions

  • Pour the quinoa into a fine mesh colander and rinse under running water for at least 30 seconds. Drain well. Combine one part quinoa with two parts water in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 10 to 20 minutes (small amounts of quinoa will be ready closer to 10 minutes; larger amounts between 15 to 20). Reduce heat as time goes on to maintain a gentle simmer.

  • Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. Remove the lid and fluff the quinoa with a fork. Season with salt, to taste.

  • Add all remaining ingredients and toss very well to combine. Taste and see if salad needs more vinegar, salt, etc. and season or tweak accordingly.

Vegan Meatball Meal Prep

Ingredients

Meatballs

Sides

Instructions

Meatballs

  • Add the mushroom to a bowl, cover with boiling water and leave to soak for 20 minutes. Meanwhile, heat 1 tbsp of olive oil a frying pan, add the onion and fry over a low heat for 10 mins or until softened and translucent. Add the garlic and paprika and cook for 1 min.

  • Tip the black beans and oats into a food processor and blitz until you have a chunky, textured mixture. Tip the beans into a mixing bowl and stir through the miso, breadcrumbs and cooked onion mix. Strain and finely chop the porcini mushrooms and add those (keep the liquid for soup or risottos). Season and roll into 12 balls and chill in the fridge.

Quinoa

  • Pour the quinoa into a fine mesh colander and rinse under running water for at least 30 seconds. Drain well. Combine one part quinoa with two parts water in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 10 to 20 minutes (small amounts of quinoa will be ready closer to 10 minutes; larger amounts between 15 to 20). Reduce heat as time goes on to maintain a gentle simmer.

  • Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. Remove the lid and fluff the quinoa with a fork. Season with salt, to taste.

  • Serve the meatballs and quinoa with cucumber, carrots, a dressing of your choice and sprinkle sesame seeds on top.

About the Author

Georgia

As an animal lover and baking enthusiast, Georgia can often be found experimenting with plant-based recipes in her kitchen.

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