Nutritious And Delicious Meal Prepping Recipes

by Elizabeth Smith

If you ever find yourself pondering over what to eat for breakfast, lunch, or dinner, then meal prepping is the solution for you! Meal prepping consists of creating a list of healthy meals, cooking them in bulk and eating them throughout the weak. The benefits of meal prepping are endless! First of all, you will stress less about finding time to cook during a busy work week. You will spend less time walking aimlessly around the supermarket. Meal prepping also allows space for creativity, variety and trying new things! So, how do you get started?

Take a look at these nutritious and delicious meal prepping recipes for some inspiration!


Oatmeal and Chocolate Cups

Ingredients for 12 cups:

  • 700 grams of rolled oats
  • 2 mashed bananas
  • 1 teaspoon of ground cinnamon
  • 1 teaspoon of baking powder
  • 2 eggs
  • 60 grams of maple Syrup
  • 1 teaspoon of vanilla extract
  • 240 grams of milk
  • 60 grams of vegetable oil
  • 240 grams of chocolate chips


  1. Preheat oven to 180°C
  2. In a bowl, add the rolled oats, cinnamon & baking powder.
  3. In a second bowl, whisk together the two eggs, maple syrup, mashed banana, and vanilla extract till the ingredients are combined.
  4. Slowly whisk in the milk and vegetable oil.
  5. Pour the wet ingredients into the dry ingredients. Stir until all the oats are covered and moistened. If the oats look dry, then add in extra milk.
  6. Slowly stir in the chocolate chips.
  7. Divide the oatmeal mixture among 12 muffin cups.
  8. Bake for 30 minutes or until the tops are golden brown.
  9. Let cool for 5 minutes. Enjoy with a bit of pure maple syrup.

Green smoothie

Ingredients for 1 serving:

  • 240 grams of spinach
  • 1 banana
  • 1 apple
  • An orange
  • Other optional fruits: Mango, strawberries, raspberries, blueberries, kiwi
  • 240 grams of a milk of your choice or water


  • Peel and chop up the banana and orange.
  • Chop up the apple.
  • Place all the ingredients into the blender.
  • Blend for one to two minutes for a smooth texture.
  • Pour into a cup and enjoy!


Tuna rice salad bowl

Ingredients for one serving:

  • 100g of brown basmati rice
  • 1 chopped red onion
  • 2 teaspoon of rapeseed oil
  • 2 teaspoons of dried vinegar
  • ½ teaspoon of dried oregano
  • 80g of canned sweetcorn
  • 2 chopped spring onions
  • ½ chopped red pepper
  • 120g of canned tuna


  1. Put the rice in a pan with 300ml of water and bring to the boil.
  2. Simmer until the water is absorbed and the rice is soft.
  3. Mix in the oil and vinegar.
  4. Put the rice in a bowl and add the corn, spring onion, red pepper, and tuna.

Lentil and butternut squash soup

Ingredients for 4-6 servings:

  • 2 tablespoons of olive oil
  • 2 chopped onions
  • 1 butternut squash, peeled and chopped
  • 2 crushed garlic cloves
  • 100g of red lentils
  • 1l of hot vegetable stock
  • 1 small bunch of chopped coriander


  1. Heat the oil in a saucepan and fry the onions until softened.
  2. Add the garlic and chilli and cook for one more minute.
  3. Stir in the squash and lentils.
  4. Pour over the squash and season to taste.
  5. Bring to the boil, reduce the heat to a simmer and cook, covered, for 25 minutes.
  6. Blitz the soup with a stick blender until smooth.
  7. If you wish to freeze the soup, leave to cool completely and transfer into freezer bags.


Classic spag bowl

Ingredients to serve 12:

  • 4 tablespoons of olive oil
  • 4 finely chopped onions
  • 8 crushed garlic cloves
  • 2 tablespoons of mixed herbs
  • 500g of sliced mushrooms
  • 1 ½ kg of mined lean beef or vegetarian substitute
  • 6 x 400g cans of chopped tomatoes
  • 6 tablespoons of tomato puree
  • Parmesan to serve
  • Spaghetti


  1. Cook mince until brown in a hot frying pan.
  2. Tip in with the vegetables.
  3. Continue to cook the mince until batches are used up.
  4. Tip the tomatoes and puree in with the mice and vegetables.
  5. Season and bring to the simmer.
  6. Simmer for one hour until thick and the mince is tender.
  7. Serve with pasta and parmesan.

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