12 easy and delicious meal prep ideas
If you're spending Sundays stuck in the kitchen prepping your week-long meals, you better make it worth it. With the guidance of some of the best food bloggers in the biz, we've collated 12 easy-to-make healthy recipes to amp up your office lunch game - FYI there are also some guilty pleasure ideas for cheat days.
Lentil Soup with Spinach, Mint and Caraway - Food To Glow
Recipe for 4-6 servings.
Lasts for about 4 days in the fridge but can be frozen.
Ingredients:
2 tbsp olive oil + 2 tsp for sauteeing spinach and making croutons (optional)
2 medium onions, chopped or 2 leeks, white part chopped
2 medium carrots, chopped
1 tbsp coriander seed, toasted and finely ground
1 tsp caraway seeds, toasted and finely ground + extra for optional croutons
3 cloves, garlic, chopped
2 & 1/2 tsp dried crushed mint
1/2 tsp ground turmeric or 1 tsp grated fresh turmeric
1/2 tsp freshly ground pepper
260g (1 & 1/2 cups) red/orange lentils (you could also use yellow split peas; add another 20 minutes cooking time)
1.4 litres (6 cups) low-salt vegetable stock, more to thin for a thinner soup if you wish
Juice of one lemon
200g spinach or chard (ribs removed), washed – optional
1 wholemeal pitta bread, split along its seam and torn/cut into small pieces – optional
Method:
Gently heat 2 tbsp olive oil in a large saucepan. Add the onions and saute slowly until translucent – about 5 minutes. Add the garlic and cook for a minute or two. Now Aadd all ingredients down to the broth and bring to the boil. Turn down to a simmer, cover and let cook for 30 minutes.
While the soup is cooking, make the croutons by tossing the pitta pieces in 1 tsp of the olive oil, laying on a baking sheet, and sprinkling with caraway seeds. Bake at 160C fan/180C/350F for 10-12 minutes. Remove the croutons from the oven and allow to cool and crisp up. Thicker pittas may need a bit more time in the oven. Leftover croutons keep for a week in a lidded container.
For the spinach, heat the remaining oil in a skillet/saute pan and add the damp spinach, seasoning with a little salt if you wish. Turn over in the oil with a pair of tongs or two skillet-safe spoons. Transfer to a blending jug, add a little of the lemon juice (about 1 tsp) and use a hand blender to make a silky green sauce. Set aside.
Blend the soup however you wish. I use my Optimum 9400 Froothie as always, but as this is a soup, any blender, blender stick thingy or food processor will do. Process to a smooth texture or pulse for some satisfying “bits” to chew on. Indeed, if you don’t care whether or not it is smooth, just use a potato masher if you lack the others. Add the lemon juice and taste for seasoning, adjusting as you see fit.
Serve with the croutons and a generous swirl each of of yogurt and spinach puree. This soup freezes well but will separate a bit on defrosting – just stir it well when reheating.
Kimchi and Avocado Lunch Wraps - Food to Glow
Recipe for one serving.
Lasts for one week when refrigerated properly, the avocado should be added just before eating.
Ingredients:
2 eggs
2 large cabbage leaves or collard leaves
6-8 young asparagus spears, bottoms trimmed/snapped off
1 avocado
Handful of fresh sprouts (I used radish and alfalfa)
Half cup of prepared kimchi (bought or homemade)
Hot pepper flakes/powder, optional
Method:
Hard-boil the eggs your usual way. I place them in a small pan of cold water – just to cover – and bring them just to boiling, then turn the heat right down to simmer. I let the eggs simmer for one minute before turning the heat off, covering and leaving for 10-12 minutes. This works every time for me, but use your own method. Remove from the water with a slotted spoon and rinse under cool water. Crack and peel. Slice the eggs and set aside, lightly covered.
Fill a large pan with about four or five inches of water; bring to the boil. Take the cabbage leaves and lay them in the water; leave for 15 seconds. Pull them out with a slotted spoon or tongs and run under a cool tap. They should be softened, but if not pop them in for a few more seconds. Set aside on a tea towel. Keep the hot water.
Bring the pan of water back up to the boil and add the asparagus spears. I cook the asparagus for no longer than 2 minutes so as to retain the colour, and most of the crunch. Either plunge them in cold water or lay them flat on a tea towel to cool asparagus.
Now it is time to assemble the kimchi wrap. Cut the avocado and slice. We tend to just have half the avocado between two, but use more if you like. Lay the cabbage leaves on a flat surface and add ‘lines’ of kimchi, avocado, sprouts, asparagus and egg. Sprinkle over the hot pepper flakes, if using, and roll up. To keep it less messy for eating, pull up the bottom of the leaf to come one quarter the way up (you may need to cut a nick in the rib to help it fold) and pull the sides in tightly. This should prevent too much spicy kimchi spillage!
Wrap tightly in parchment paper and string for a bagged lunch.
Easy Vegan Samosa Pie – Wallflower Kitchen
Recipe for 4 servings.
Lasts for 4 days in the fridge.
Ingredients:
2 medium potatoes, peeled and diced
150g frozen green peas
1 tbsp vegetable oil
1 large onion, diced
3 cloves garlic, minced
400g frozen soy mince
2 tbsp curry powder
1 tbsp dried coriander
1 tsp chili powder
Salt and pepper, to taste
1 pack of filo pastry, defrosted (if frozen)
2 tbsp vegetable oil
Method:
Preheat the oven to 180C / 350F. Let your filo pastry sit at room temperature so it's easier to work with later on.
Bring a large pot of water to a boil and cook the potatoes until soft. Add the peas in to cook during the last minute. Once cooked, drain and mash.
Meanwhile, in a large frying pan, heat the oil and saute the onions and garlic until softened. Add the curry powder, coriander and chili powder and cook for a further minute before adding the soy mince. Add a drop of water and cook for 10 minutes on a medium heat.
Combine the mash mixture with the mince and season with salt and pepper. Add some more water if it's a little dry.
Transfer to an oven dish and smooth into an even layer.
Unfold your filo pastry and start layering it on top of the mince mixture, sheet by sheet, giving it a brush with oil between each layer. I used ten layers (five sheets folded in half.) Give a final brushing with oil and slice 4 slits into the top, to allow some air to escape.
Cook for 20 minutes until golden and crisp on top. Alternatively, you can chill or freeze this dish before cooking in the oven.
Breakfast Chia Pudding - STRIPPD
Recipe for 5 servings.
Lasts for 5 days in the fridge. Berries should be added just before consuming.
Ingredients:
125g chia seeds
1 litre almond milk
1 teaspoon maple syrup
150g STRIPPD Lean Protein powder
Mixed berries to top
Method:
Simply mix all of the ingredients into a large bowl using a whisk to ensure the chia seeds don’t clump together.
Once mixed through, divide the mixture into five jars. Pop the lids on and keep in the fridge until ready to eat (requires minimum 4 hours to ‘set’).
Top each jar with mixed berries when you’re ready to eat breakfast.
Butternut Squash and Quinoa Chilli - Clean Eating Alice
This recipe is available on Clean Eating Alice's new book Eat Well Every Day, £7.49, Amazon .
Recipe for 2 servings.
Lasts 3 days on the fridge.
Ingredients:
70g quinoa, rinsed 1 tbsp coconut oil
1 red onion, peeled and finely diced 1 garlic clove, peeled and minced
1 tsp ground cumin 1 tsp chilli powder
400g butternut squash, peeled and cubed
800g tinned chopped tomatoes
200g tinned red kidney beans, drained
¼ of a bunch of fresh coriander, leaves chopped
1 red chilli, deseeded and finely sliced Greek yoghurt, to serve
Method:
Put the quinoa into a bowl, cover with boiling water and set aside to soak.
Heat the coconut oil in a large frying pan over a medium heat until melted. Add the onion and garlic and fry for 5–7 minutes until softened, stirring often and adding the spices for the final minute.
Add the butternut squash and cook for 5 minutes, then add the chopped tomatoes and simmer for 15 minutes.
Drain the quinoa and add to the pan along with a tin’s worth of water. Bring to the boil, then simmer for a further 15 minutes, or until the squash is tender, adding a splash of water if needed.
Add the kidney beans for the final 2 minutes to warm through, then serve scattered with coriander, chilli and Greek yoghurt.
Salted Tahini & Coconut Fudge - Livia's Kitchen
*Guilty pleasure snack
This recipe is available on Livia's Kitchen book, £13.60, Amazon.
Recipe for 7 servings (14 fudge squares).
Lasts from one to two weeks when refrigerated properly.
Ingredients:
60g tahini
150g soft pitted Medjool dates
2 tablespoons maple syrup
80g finely desiccated coconut
1½ tablespoons raw coconut oil pinch of salt
Method:
Mix all the ingredients in a food processor until they come together.
Place the mixture into a lined 11cm x 20cm loaf tin, flattening down the top with your hands or the back of a spoon.
Place in the freezer for 30 minutes. Cut the fudge into squares or rectangles and store in the fridge.
Gorgonzola Aioli Bao Burger - Eating With Your Hands
*Guilty pleasure meal
Recipe for 4 servings.
Lasts for 2 to 3 days in the fridge.
Ingredients:
525 grams plain flour, add some extra for dusting
1 ½ tablespoon sugar, plus a pinch
½ teaspoon salt
1 tablespoon dried yeast
200ml water
50ml milk
1 tablespoon sunflower oil, plus a little extra to grease and brush
1 tablespoon rice vinegar
1 teaspoon baking powder
3 tablespoons of gorgonzola cheese
1-2 teaspoons finely minced garlic
¼ cup mayonnaise
Hoisin sauce
600 grams minced lamb shoulder meat
1 onion, sliced
Arugula
Method:
For the bao buns: In a large bowl, mix together the flour, salt and sugar in a large bowl. Dissolve the yeast and a pinch of salt into warm water. Add it to the flour mix together with the milk, oil, vinegar and 200ml of water. Mix it all together to a dough, and if you see it fit, add a little extra water.
When you get the dough ready, get it on to a lightly floured work surface and use a good 10-15 minutes to knead it until it feels smooth. Proceed to place it in a lightly oiled bowl, cover with a damp cloth and leave it there to rise for about 2 hours, or until it has doubled in size.
Flatten the dough with your hands on a clean work surface. Sprinkle over the baking powder and knead for about 5 minutes. Roll out the dough and cut into 3-4 pieces. Using the palm of your hand, roll each piece of dough into a ball and leave it to rest for about 2-3 minutes.
Transfer the prepared buns to a steamer lined with baking paper, and heat some water in a pot over medium heat. Put the steamer over the pot and steam the buns for 20 mins until puffed up.
For the gorgonzola aioli: In a small bowl (or a food processor, if you have one), mash the garlic, mayonnaise, and Gorgonzola together until well combined. Set aside.
For the bao burger patty: This step is the easiest, because we think the patty should not be tempered with at all. Frankly, that’s what we generally think. The flavor of the patty should only be credited to the quality of the meat, so please go to your butcher and get a good lamb minced. At home, just form the patties with your hands according to the sizes of the bao buns you made.
Cook on the pan to your desired degree of doneness, about 3 minutes per side for medium-well.
Before putting them on the buns, distribute the hoisin sauce on the insides of the buns and sprinkle with some onions and arugula for that little crunch.
Creamy Chestnut Mushroom & Fresh Herb Pasta Salad – Tinned Tomatoes
Recipe for 4-6 servings.
Lasts for 4 days in the fridge.
Ingredients:
1 tbsp olive oil
1 clove garlic, crushed
250g chestnut mushrooms
A slosh of white wine
A handful of fresh chives, chopped
A handful of flat leaf parsley
A good grinding of black pepper
100ml soy or single cream
300g Messicani pasta
Method:
Boil the pasta according to the packet instructions until al dente, then rinse under cold water until completely cold. This will result in firm, glossy pasta that's perfect for pasta salad.
Saute the mushrooms gently in the olive oil with the garlic until soft. Add a splosh of wine when the mushrooms are nearly cooked, then add the fresh herbs and season with black pepper. Cook gently until the liquid has evaporated.
Pour the pasta back in the pan and mix through the cream and mushrooms.
Keep in an airtight tub in your fridge until you need it. This will happily keep for a few days. Just give it a good stir before serving.
Firecracker Salad - Thug Kitchen
This recipe is available on Thug Kitchen's new book Thug Kitchen 101: Fast as Fck, £16.99.*
Recipe for 4-6 servings.
Lasts for 5-7 days in the fridge. Add dressing before eating.
Ingredients:
For the Jalapeño-Cilantro Dressing:
1 jalapeño, seeded and cut into quarters
¼ cup chopped cilantro
3 tablespoons lime juice
3 tablespoons rice vinegar
2 teaspoons agave or your favorite liquid sweetener
¼ cup olive oil
For the salad:
1 small head napa cabbage, cut into thin strips (about 6 cups)
3 cups sliced spinach
3 carrots, cut into 2-inch matchsticks (about 2 cups)
½ cucumber, cut into 2-inch matchsticks (about 2 cups)
3 cups radish* matchsticks (2-inch-long)
2 cups jicama matchsticks (2-inch-long)
¼ teaspoon salt
¼ cup minced chives or green onions
Method:
First, make the dressing: Pulse the jalapeño and cilantro until finely chopped. Add the lime juice, vinegar, and agave then blend that shit again real quick. With the machine running, slowly drizzle in the olive oil until the dressing is thick, about 15 seconds. Set it aside for a minute.
Make the salad: Combine all the veggies in a large bowl, then toss in the dressing. Fold in the salt and chives. Serve right away or let it chill in the fridge for 30.
Smoky Whole-Food Tofu Tacos – Clean Food Dirty Girl
Recipe for 2 servings.
Lasts for 3-5 days in the fridge.
Ingredients:
For the Smoky Tofu
1/2 cup thinly sliced red onion (50g)
2 large garlic cloves, minced
2 green onions, chopped (cut off the stem and use the entire green onion)
1 box of firm tofu, cut into bite-sized squares
1 tablespoon smoked paprika
2 tablespoons soy sauce
1/2 cup parsley, chopped (18g)
For the Cabbage Slaw:
1/2 avocado
1/2 teaspoon rice vinegar
1 teaspoon Coconut Aminos
3 cups red cabbage, sliced
*Plus: Organic corn tortillas.
Method:
For the Smoky Tofu: Heat a large nonstick or cast iron skillet over medium heat for about a minute.
Add the onion, garlic and green onion and cook for 2 minutes. If the mixture starts to stick, add a tablespoon of water and stir.
Add the tofu, paprika, and soy sauce and cook for 15 minutes over medium heat. Flip with a spatula regularly so that the tofu doesn’t burn. When you use the spatula, give it enough pressure so that you get off any bits that have stuck to the skillet. If you’re using a nonstick pan, use a plastic spatula. It’s okay of some of the tofu becomes crumbly - this is normal.
Add the parsley, give one final stir and then turn off the heat.
If you want to cook the tofu longer, you can. The longer you cook it the firmer it becomes.
For the Cabbage Slaw: Cut the avocado into squares while it’s still in the shell and then scoop it out of the shell into a small bowl and mash it with a fork.
Add the rice vinegar, Coconut Aminos and stir. Add salt and pepper to taste.
Place the cabbage in a mixing bowl, add the avocado dressing and massage it with your clean hands until the dressing is thoroughly incorporated into the cabbage.
Assemble your Tacos: Using organic corn tortillas, add some slaw and tofu to each and top with tomatoes.
Spicy Sausage and Veggie Stir Fry - Eat Yourself Skinny
Recipe for 6 servings.
Lasts for 3-5 days in the fridge.
Ingredients:
1 onion, diced
1 clove garlic, minced
1 Tbsp olive oil
4 links spicy jalapeno chicken sausage (I used Al Fresco), cut into ½ inch slices
1 red bell pepper, de-seeded and sliced
1 orange bell pepper, de-seeded and sliced
1 yellow bell pepper, de-seeded and sliced
1 large head broccoli, cut into florets
1 can Rotel tomatoes, drained
1 tsp. Mrs. Dash onion and herb blend
¼ tsp. red pepper flakes
Pinch of sea salt
Method:
In a large skillet on medium heat, drizzle olive oil and saute onion and garlic until fragrant.
Add sausage slices and cook for a few minutes until brown, turning half way through.
Add onion, bell peppers, and broccoli and cook until veggies are tender, about 3 minutes then mix in Rotel tomatoes and seasonings, cooking and additional 5 minutes until everything is incorporated and heated through. Serve and enjoy!
Cheesy Quinoa and Black Bean Casserole - The Picky Eater
Recipe for 10 servings.
Lasts for 3-4 days in the fridge.
Ingredients:
1 cup quinoa
1 15-ounce can tomato sauce
1.5 cups vegetable broth
1 tbsp chili powder
1 tsp ancho chili powder
½ tsp chipotle chili powder
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1 (4.5-ounce) can chopped green chiles, drained
1/2 cup corn kernels, frozen, canned or roasted
2 15oz cans black beans, drained and rinsed
3 yellow peppers, diced
1 onion, diced
1 tsp cumin
1/2 tsp salt
1.5 cups mexican shredded cheese
3 roma tomatoes, diced
Green onions, sliced
Method:
Cook quinoa according to package directions. Meanwhile saute onion, peppers, corn, cumin, salt, black beans and green chiles in a pan.
While that’s cooking, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer 5 minutes.
Mix quinoa, sauce and half of the cheese in the pan with the black bean / veggie mixture.
Transfer the mixture to a casserole dish, top with cheese, and bake at 375 degrees for 15 minutes, or until the cheese is melted and bubbly.
Top with diced tomatoes and green onions. Eat and enjoy!
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