6 meals that are awesome for meal prep

Meal prep is great, until you run out of ideas… It’s important to ring the changes when you’re prepping the week’s food so you can stick to the meals you’ve prepared. We’ve put together some of the easiest, yummiest and healthiest meals that will last in the fridge.

Roasted veg and chicken bowl

This one is a classic – never under estimate the power of roasted veg!


1 chicken breast

1 red pepper

1 beetroot

1 large sweet potato

1 onion (red or white)

1 garlic clove

1 sprig of rosemary

2 teaspoons of olive oil


Preheat the oven to 180°C. Chop up the onions, garlic and roasted beetroot, then place in a large baking tray with the olive oil and rosemary, and roast. Microwave sweet potato for 3 minutes, chop it up then add to the baking tray. Cut up the pepper and add to the rest of the veggies. Leave to cook for 20 mins, then check every 5 mins until the veg is roasted to taste.

While the veg is cooking, place cut up the chicken breast into chunks and cook in a frying pan.

This should be enough for 1-2 portions and will stay fresh for about 5 days!

Pesto & veggie quinoa


1 cup of quinoa

4 cups of water

1 dessert spoon of pesto

1 handful of spinach

1 carrot (grated)

Salt & pepper


Boil the water in a small pan. Once boiling, add the quinoa and boil for 10-15 mins. Add the carrot and boil for another 5 mins. Drain any water left in the pan then stir in the spinach then pesto. The heat from the quinoa should wilt the spinach a little bit. Sprinkle on some salt and pepper. This meal should last for 3-4 days.

Lime chicken with cauli rice

This lime chicken with cauliflower rice is a delicious recipe by Fit Foodie Finds and will last up to 4 days!

For the Chicken

1 chicken breast

2 tablespoons olive oil

salt and pepper, to taste

1/4 cup lime juice (1-2 limes depending on how juicy they are

2 teaspoons minced garlic

1/8 teaspoon sea salt

1/2 teaspoon honey

For the Cauliflower Rice

2 tablespoons olive oil

3 cups cauliflower rice

1/8 sea salt

1/2 cup black beans

1/4 cup red onion, raw

For the Bowls

1 cup cherry tomatoes, halved

1 avocado, chopped


For the Chicken

  1. First, heat olive oil in large skillet over medium heat.
  2. Add chicken to the pan and cook over medium heat for 5-8 minutes on each side.
  3. Let cool for 15-20 minutes before slicing. Slice chicken and set aside.
  4. Add the rest of the chicken ingredients into a large bowl. Mix well.
  5. Place sliced chicken to the bowl and toss with dressing. Refrigerate.

For the Cauliflower Rice

  1. Heat olive oil in a large skillet over medium heat. Add riced cauliflower and spices and cook for 5 minutes. Then, add in black beans and sauté for another 2. Finally, add in red onion and mix.

For the bowls

  1. Place chicken, cauliflower rice, 1/4 cup tomatoes, 1/4 of an avocado in to a bowl. Enjoy.

Asian style chicken, rice and veg

Want to spice up your meal prep? Try this yummy asian style chicken recipe by Recipe Righter!


1 chicken breast

1/4 cup of brown rice

1/2 carrots, chopped

3-4 broccoli florets

1 tbsp olive oil

1 garlic clove, minced

1 tbsp soy sauce

1 tbsp of hoisin sauce

1/2 tbsp brown sugar

Sesame seeds

Powdered ginger


  1. Boil 1/2 cup of water (or double the amount of rice you want to cook). Add the rice to boiling water, turn down to simmer, cover and let cook as package directs.
  2. Cut chicken breasts into bite sized pieces (scissors work well). Add to a pan over medium to medium-high heat with a tbsp of olive oil. Cook until lightly browned.
  3. While chicken cooks begin your sauce. Add the soy sauce, sesame oil, hoisin sauce, brown sugar, minced garlic, and a touch of powdered ginger to a pan over LOW heat (be careful not to burn the sauce). The sauce should start to tighten up a bit once cooked a little longer. If it is not as tight as you wish repeat. Test for taste, adjust if needed, and remove from heat.
  4. Steam your carrots and broccoli.
  5. Add cooked chicken to the sauce and coat well.
  6. Place the food n a container – it can last in the fridge for up to 4 days.

Pad thai


1 chicken breast

Around 14g of brown rice noodles

1 tbsp garlic paste

1/2 red pepper

1/3 cup mushrooms, chopped

1 small onion

1/2 cup bean sprouts

Fresh coriander

1 tbsp rice vinegar (or fish sauce)

1 tsp soy sauce

1 tsp red chilli pepper sauce

1/2 tbsp coconut sugar

Juice from 1 lime


  1. Boil brown rice noodles. Drain and set aside.
  2. Chop up veggies – bell pepper, mushrooms, green onions, limes, coriander.
  3. Slice chicken breast into small pieces.
  4. In a bowl, mix rice vinegar or fish sauce, coconut sugar, red chili pepper sauce, & fresh lime juice.
  5. Spray a nonstick skillet with coconut oil, then add garlic paste. Toss in chicken breast pieces and cook.
  6. Finally, add noodles, then fresh veggies and the sauce.
  7. Build your meals,

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