Meal prepping doesn’t have to be complicated, and it’s one of the most powerful habits you can adopt for staying on track with healthy eating.

Spend a little time on meal prep, and you’ll enjoy a less stressful week with healthier, ready-to-eat meals and no more rushed food decisions.

The following recipes store well, are easy to batch, and can be served in several different ways to keep things fresh and interesting. Keep your week organised, satisfying, and delicious by having these breakfast, lunch and dinner dishes prepped and ready to go in the fridge.

Make-ahead bircher muesli (overnight oats)

Spending 15 minutes prepping this bircher muesli sets you up for a nourishing, no-fuss breakfast throughout the week. It’s full of fibre, protein, and slow-releasing carbs, which will keep you sated all morning.

You can enjoy these overnight oats straight from the fridge or warm gently in the microwave with a splash of milk. Change the toppings to keep things interesting – each morning can feel different with minimal effort.

INGREDIENTS

• 180g (1½ cups) rolled oats
• 240g (1 cup) unsweetened Greek yoghurt
• 250g (1 cup) milk of choice (dairy or plant-based)
• 1 apple, coarsely grated (skin on)
• 2 tbsp chia seeds
• 1 tsp cinnamon
• ½ tsp vanilla extract
• pinch of sea salt
• 1 tsp maple syrup or honey (optional)

METHOD

1. In a large bowl or lidded container, combine the oats, yoghurt, milk, grated apple, chia seeds, cinnamon, vanilla and salt. Stir in the maple syrup or honey, if using.
2. Stir well to combine, cover, and refrigerate for at least 4 hours or overnight.
3. In the morning, stir the mixture and portion it into four individual containers or jars.
4. Enjoy cold, or warm by adding 2–3 tablespoons of milk per serve and microwaving for 45-60 seconds, stirring halfway through.
5. Add your choice of toppings just before serving, or pack them separately to add fresh.

Serves 4

Chicken and pumpkin curry

This one-pot curry is perfect for meal prep. Not only do the flavours improve, but you also get endless serving options for weekly variety – pair it with brown or white rice, scoop it up with roti or naan, or serve it over quinoa. Need a quick, healthy option later? Freeze a few portions.

INGREDIENTS

• 1 tbsp olive oil
• 1 onion, finely diced
• 3 garlic cloves, finely chopped
• 3cm piece of fresh ginger, finely chopped
• 1 kg chicken thighs, cut into 4 cm cubes
• 2 tbsp cornflour
• 250g (about 2 cups) Kent pumpkin, cut into 3cm cubes
• 1 large zucchini, cut into 2cm rounds
• 170g (¾ cup) unsweetened Greek yoghurt
• juice of 1 lime
• 60g (2 cups) baby spinach leaves
• 2 tsp brown sugar

CURRY PASTE

• 3 tbsp tomato paste
• ⅔ cup chicken stock
• 2 tsp curry powder
• 2 tsp garam masala
• 2 tsp ground turmeric
• 1 tsp sea salt flakes
• 1 tsp freshly ground black pepper

TO SERVE

• 1 large handful coriander leaves, optional
• cooked white or brown rice or quinoa, toasted roti or naan bread

METHOD

1. In a medium bowl, whisk together the tomato paste, chicken stock, curry powder, garam masala, turmeric, salt and pepper to make the curry paste. Set aside.
2. Heat the olive oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes until softened, then add the garlic and ginger and cook for another minute.
3. Add the chicken and cook for 5-6 minutes until lightly browned.
4. Pour in the curry paste and stir to coat the chicken. Reduce the heat slightly, cover, and simmer for 10 minutes.
5. Mix the cornflour with 2 tablespoons of water in a small bowl. Stir into the curry, then add the pumpkin and zucchini. Cover and simmer for 15-20 minutes or until the vegetables are tender.
6. Turn off the heat and stir in the yoghurt, lime juice, spinach and brown sugar. Mix well until everything is combined and the spinach has wilted.
7. Serve hot, topped with coriander, if using, and your choice of rice, quinoa, toasted roti or naan.

Serves 4

STORAGE AND SERVING

Store in airtight containers in the fridge for up to three days or freeze for up to three months. To freeze, allow the curry to cool completely, then portion it into freezer-safe containers or bags. Seal the containers and label them with the date and contents. Reheat gently to serve.

Chicken pasta salad with creamy dill dressing

Pasta salads are a meal prep superstar. They’re simple to make in bulk, endlessly customisable, and keep well in the fridge for a few days. Choose your favourite short, sturdy pasta shape; for a nutrition boost and to help keep you fuller for longer, consider using a wholegrain, legume-based or protein- and fibre-fortified pasta. This version is full of fresh vegies and lean protein, making it a well-rounded lunch or light dinner.

INGREDIENTS

• 400g (2 cups) cooked pasta (spirals, bows, penne)
• about 300g (2 cups) cooked chicken breast, chopped
• 30g (1 cup) baby spinach, roughly chopped
• 1 Lebanese cucumber, diced
• 250g (1½ cups) cherry tomatoes, halved
• 230g (½ cup) sun-dried tomatoes, chopped
• ½ red onion, finely diced
• ½ cup fresh parsley leaves, chopped
• ⅓ cup feta cheese, crumbled
• sea salt and cracked black pepper, to taste

CREAMY DILL DRESSING

• 125g (½ cup) Greek yoghurt
• 1 tsp onion powder
• ¼ cup fresh dill, finely chopped
• 1 tsp finely chopped garlic (fresh or jarred)
• 2 tbsp apple cider vinegar
• 1 tbsp extra virgin olive oil

METHOD

1. In a large bowl, combine the cooked pasta, chicken, spinach, cucumber, cherry tomatoes, sun-dried tomatoes, red onion, parsley, and feta. Season with sea salt and cracked black pepper. Toss gently to combine.
2. In a small bowl or jug, whisk together the Greek yoghurt, onion powder, dill, garlic, vinegar, and olive oil. If the dressing is too thick, thin it by adding a teaspoon of water at a time until you reach the desired consistency. Taste and adjust seasoning if needed.

3. When you’re ready to serve, pour the dressing over the salad and toss gently to coat all ingredients evenly. Serve immediately. If you’re preparing it ahead, keep the dressing separate (see notes).

Serves 4

STORAGE AND SERVING

• Store the salad and dressing separately in the fridge for up to three days. This keeps the ingredients fresh and prevents the pasta and vegetables from going soggy.

• Keep the dressing in a separate container and toss it through when you’re ready to serve.