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12 Meal Prep Recipes for Beginners

Meal prepping is an excellent way to save time, reduce stress during the week, and eat healthier. If you’re new to meal prep, it can feel overwhelming, but it doesn’t have to be. Here, we present 12 simple meal prep recipes that are perfect for beginners, allowing you to whip up nutritious meals with minimal fuss.

1. Overnight Oats

Ingredients:

• 100g rolled oats
• 200ml milk (or a plant-based alternative)
• 1 tbsp honey or maple syrup
• Fresh fruit (bananas, berries, or apples)
• Nuts or seeds (optional)

Instructions:

1. In a jar or container, combine the oats, milk, and honey/maple syrup.
2. Stir in your choice of fruit.
3. Cover and refrigerate overnight. Enjoy cold or warm it up in the microwave the next morning.

2. Vegetable Stir-Fry

Ingredients:

• 200g mixed vegetables (broccoli, bell peppers, carrots)
• 1 tbsp soy sauce
• 1 tbsp olive oil
• Cooked rice or noodles

Instructions:

1. Heat olive oil in a pan, add the mixed vegetables, and stir-fry for 5-7 minutes.
2. Add soy sauce and stir through until heated.
3. Serve over cooked rice or noodles in meal prep containers.

3. Chickpea Salad

Ingredients:

• 1 can (400g) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 bell pepper, diced
• 100g cherry tomatoes, halved
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cucumber, bell pepper, and cherry tomatoes.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss well and divide into meal prep containers.

4. One-Pan Chicken and Veggies

Ingredients:

• 2 chicken breasts
• 300g mixed vegetables (such as broccoli, carrots, and potatoes)
• 2 tbsp olive oil
• Salt, pepper, and your choice of herbs (e.g., thyme, rosemary)

Instructions:

1. Preheat the oven to 200°C (fan).
2. Toss chicken and vegetables with olive oil, salt, pepper, and herbs on a baking tray.
3. Roast for 25-30 minutes until the chicken is cooked through.
4. Allow to cool before dividing into containers.

5. Quinoa and Black Bean Bowl

Ingredients:

• 200g quinoa
• 1 can (400g) black beans, drained and rinsed
• 1 bell pepper, diced
• 1 avocado, diced
• Salsa for topping

Instructions:

1. Cook quinoa according to package instructions.
2. In a bowl, combine cooked quinoa, black beans, bell pepper, and avocado.
3. Serve in meal prep containers, topping with salsa.

6. Egg Muffins

Ingredients:

• 6 large eggs
• 100g spinach
• 50g diced bell pepper
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 180°C (fan).
2. Whisk eggs in a bowl and add spinach, bell pepper, salt, and pepper.
3. Pour the mixture into muffin tins (greased) and bake for 15-20 minutes until set.
4. Cool before storing in the fridge.

7. Pasta Salad

Ingredients:

• 200g pasta (fusilli or penne works well)
• 100g cherry tomatoes, halved
• 100g cucumber, diced
• 100g feta cheese, crumbled
• 2 tbsp olive oil
• Balsamic vinegar to taste

Instructions:

1. Cook pasta according to package instructions; let cool.
2. In a large bowl, combine pasta, tomatoes, cucumbers, and feta.
3. Drizzle with olive oil and balsamic vinegar before mixing.
4. Portion into containers.

8. Lentil Soup

Ingredients:

• 200g green or brown lentils
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery sticks, chopped
• 1L vegetable stock
• 1 can (400g) diced tomatoes
• Herbs (thyme or bay leaves) to taste

Instructions:

1. In a large pot, sauté onion, carrots, and celery until soft.
2. Add lentils, stock, tomatoes, and herbs, and simmer for 20-30 minutes.
3. Cool before dividing into containers.

9. Greek Yoghurt and Berry Parfait

Ingredients:

• 500g Greek yoghurt
• 200g mixed berries (strawberries, blueberries, raspberries)
• Granola for topping

Instructions:

1. In containers, layer Greek yoghurt, berries, and a sprinkle of granola.
2. Repeat layers as desired, finishing with granola on top.

10. Taco Filling

Ingredients:

• 500g minced beef or turkey
• 1 can (400g) black beans, drained
• 1 packet taco seasoning
• 200g sweetcorn

Instructions:

1. In a pan, brown the minced meat and drain excess fat.
2. Stir in black beans, taco seasoning, and sweetcorn and cook until heated through.
3. Portion into containers for use with taco shells or as a filling.

11. Curry Chickpeas

Ingredients:

• 1 can (400g) chickpeas, drained
• 1 onion, chopped
• 1 can (400g) coconut milk
• 2 tbsp curry powder
• Spinach (optional)

Instructions:

1. In a pot, sauté onion until soft. Add chickpeas and curry powder, cooking for another minute.
2. Stir in coconut milk and simmer for 10-15 minutes, adding spinach if desired.
3. Cool and portion into containers, perfect with rice.

12. Sweet Potato Hash

Ingredients:

• 2 large sweet potatoes, diced
• 1 bell pepper, diced
• 1 onion, diced
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 220°C (fan).
2. Toss sweet potatoes, bell pepper, and onion with olive oil, salt, and pepper.
3. Roast on a baking tray for 25-30 minutes until tender.
4. Cool and divide into containers.

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These 12 meal prep recipes are not only beginner-friendly but also versatile, allowing you to mix and match ingredients to suit your tastes. Happy prepping!

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