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50 Meal Prep Recipes for Beginners

Meal prepping can be a game changer for anyone looking to save time, eat healthily, and reduce food wastage. For beginners, diving into the world of meal prep might feel daunting, but with the right recipes and a bit of organisation, it can become a breeze. Here, we present 50 simple meal prep recipes that are perfect for beginners, ensuring you have delicious, nutritious meals ready to go throughout the week.

1. Overnight Oats

Combine rolled oats, milk (or non-dairy alternative), yogurt, and your choice of fruits and nuts. Leave them in the fridge overnight for a quick, energising breakfast.

2. Vegetable Stir-Fry

Sauté a mix of your favourite vegetables such as bell peppers, broccoli, and carrots in a bit of olive oil. Serve with brown rice or quinoa.

3. Chickpea Salad

Mix canned chickpeas, diced cucumber, cherry tomatoes, red onion, and parsley. Dress with olive oil and lemon juice for a refreshing salad.

4. Baked Chicken Breast

Season chicken breasts with salt, pepper, and garlic powder, then bake at 200°C for 25-30 minutes. Portion for lunches throughout the week.

5. Quinoa and Black Bean Bowl

Cook quinoa and mix with black beans, corn, diced tomatoes, and avocado for a filling meal rich in protein.

6. Stuffed Bell Peppers

Fill halved bell peppers with a mixture of cooked rice, minced meat, and tomato sauce, then bake until the peppers are tender.

7. Egg Muffins

Whisk eggs and mix with chopped veggies, cheese, and a protein of your choice. Pour into muffin tins and bake for a portable breakfast option.

8. Lentil Soup

Cook lentils with diced carrots, celery, onions, and vegetable broth for a hearty and nutritious soup that can be frozen for later.

9. Pasta Salad

Combine cooked pasta with olive oil, cherry tomatoes, olives, and feta cheese. This dish can be enjoyed cold and is perfect for picnics.

10. Coconut Curry Chickpeas

Simmer chickpeas with coconut milk, curry powder, and spinach for a hearty vegan meal served with rice.

11. Greek Yogurt Parfaits

Layer Greek yogurt with granola and fresh fruits in jars for an easy, nutritious breakfast or snack.

12. Tuna Salad

Mix canned tuna with mayonnaise, diced celery, and onions for a protein-packed salad, perfect in wraps or on its own.

13. Roasted Vegetables

Toss your favourite vegetables in olive oil and herbs, then roast until tender. This versatile side can accompany any main dish.

14. Chicken Fajitas

Slice chicken, peppers, and onions, sauté, and serve with wholemeal tortillas. Prep in advance for a quick and tasty dinner.

15. Fruit Smoothie Packs

Portion fruits and greens into bags, freeze, and blend with your choice of liquid in the morning for a quick breakfast.

16. Sweet Potato and Black Bean Tacos

Fill corn or flour tortillas with roasted sweet potatoes and black beans, topped with avocado and salsa.

17. Zucchini Noodles

Spiralise zucchini and toss with pesto and cherry tomatoes for a light, healthy pasta alternative.

18. Baked Falafel

Blend chickpeas with herbs and spices, form into balls, and bake for a healthier take on a classic dish.

19. Savory Oatmeal

Cook oats with vegetable broth and top with sautéed mushrooms and spinach for a savoury twist on breakfast.

20. Honey Garlic Chicken

Toss chicken thighs in a mixture of honey, soy sauce, and garlic, then bake for a sticky, sweet dish.

21. Vegetable Chili

Cook beans, tomatoes, and a variety of vegetables with spices for a filling meal that reaps even more flavour the next day.

22. Cheesy Broccoli Rice

Mix cooked rice with broccoli and cheese for a comforting side dish.

23. Apple Cinnamon Overnight Oats

Combine oats, grated apple, cinnamon, and almond milk in a jar for a cozy breakfast option.

24. Vegetable Quiche

Whisk together eggs, milk, and your choice of vegetables. Bake in a pie crust for a delicious quiche.

25. Couscous Salad

Mix cooked couscous with diced cucumber, red onion, parsley, and lemon juice for a vibrant side.

26. Curry Lentils

Cook lentils with coconut milk and curry spices for a creamy, flavourful dish served with rice.

27. Spaghetti with Marinara Sauce

Cook wholemeal spaghetti and top with homemade marinara sauce. Portion for meals throughout the week.

28. Avocado Toast

Prepare your favourite bread with smashed avocado, topped with cherry tomatoes and a sprinkle of salt.

29. Baked Salmon with Veggies

Season salmon and bake with a variety of vegetables for a wholesome dinner ready in no time.

30. Muesli

Combine oats, nuts, and dried fruit to make this no-cook breakfast, which you can customise to your taste.

31. Berry Chia Pudding

Soak chia seeds in almond milk overnight with a bit of sweetener, and top with fresh berries.

32. Roasted Chickpeas

Toss chickpeas with olive oil and spices, roast until crispy for a crunchy snack or salad topper.

33. Savoury Scones

Bake cheese and spinach scones to enjoy as a light lunch or snack, perfect for on-the-go eating.

34. Vegetable Fried Rice

Stir-fry leftover rice with diced vegetables, soy sauce, and scrambled eggs for a quick one-pan meal.

35. Peanut Butter Banana Wrap

Spread peanut butter on a wholemeal wrap, add a banana, roll it up, and slice for an easy snack.

36. Cabbage Salad

Mix shredded cabbage, carrots, and a vinaigrette for a crunchy, refreshing side dish.

37. Egg Fried Rice

Use leftover rice to make a quick egg fried rice by scrambling in eggs and mixing in peas and onions.

38. Pasta with Pesto

Toss cooked pasta with store-bought or homemade pesto and your choice of vegetables for a quick dinner.

39. Vegetable Kebabs

Skewer your favourite vegetables and grill, serving with a side of couscous or rice.

40. Pizza Muffins

Top English muffins with tomato sauce, cheese, and toppings of your choice, then bake for a fun, quick meal.

41. Stuffed Sweet Potatoes

Bake sweet potatoes and stuff them with beans, cheese, and avocado for a filling lunch or dinner.

42. Homemade Beef Stew

Cook beef with potatoes, carrots, and onions in a slow cooker for a hearty meal that can be stored for days.

43. Chocolate Protein Balls

Mix dates, nuts, and chocolate protein powder to roll into bite-sized energy balls for snacks.

44. Sesame Noodles

Cook wholewheat noodles and toss with a sesame oil dressing, add vegetables, and serve cold or warm.

45. Buddha Bowl

Layer grains, veggies, protein, and dressing in a bowl for a diverse and colourful meal prep option.

46. Crispy Roasted Potatoes

Toss cubed potatoes in oil and herbs, roast until crispy for a perfect side dish.

47. Chicken Caesar Wrap

Fill wholemeal wraps with grilled chicken, romaine lettuce, and Caesar dressing for a quick lunch.

48. Vegetable Omelette

Prepare individual omelettes filled with your favourite vegetables for a protein-packed breakfast.

49. Nacho Bowl

Layer tortilla chips, cheese, beans, and salsa for a quick, shared meal or snack.

50. Fruit Salad

Cube a variety of fruits for a healthy snack that’s refreshing and easy to prepare in advance.

Tips for Successful Meal Prep

1. Plan Ahead: Set a day each week to plan and prepare your meals.
2. Batch Cook: Make larger quantities of certain recipes that can easily be portioned out.
3. Invest in Containers: Use high-quality, microwave-safe containers to store meals.
4. Label Everything: Label your meals with dates to track freshness.
5. Stay Organised: Keep your fridge and pantry tidy to quickly find what you need.

With these 50 meal prep recipes, beginners can enjoy healthy, homemade meals all week long with minimal effort. Happy cooking!