Meal Prep Made Easy
40 Healthy Recipes and Weekly Plans
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What you get
- 40 healthy recipes for breakfasts, lunches, soups, dinners, snacks and sauces
- Servings, time and storage life for every recipe
- Four complete weekly plans, including vegetarian and budget options
- A two-hour prep session plan that keeps your oven and hob working together
- Clear food safety, storage and freezer guidance
- Easy swaps for more protein, dairy-free and lower cost
Imagine opening the fridge on a busy weeknight and finding dinner already done, lunch packed for tomorrow and breakfast waiting in a jar. That is what this book helps you build: a simple meal prep routine that saves time, money and stress.
Inside are 40 healthy, practical recipes chosen because they keep and reheat well: grab-and-go breakfasts like overnight oats, egg muffins and breakfast burritos; lunch bowls and jar salads that stay fresh; soups, stews and curries that freeze beautifully; sheet-pan and one-pot dinners; and the snacks and sauces that make plain ingredients exciting. Every recipe lists servings, time and how long it keeps.
You also get a step-by-step two-hour prep session, clear food safety and storage guidance, and four complete weekly plans (Easy Start, Vegetarian, High Protein and Budget Friendly) with shopping tips. Whether you cook for one or for a family, it makes eating well the easy choice.
Contents
- Welcome: Cook Once, Eat Well All Week
- How Meal Prep Works
- Breakfasts to Grab and Go
- Lunch Bowls and Salads
- Soups, Stews and Curries
- Sheet-Pan and One-Pot Dinners
- Snacks, Sauces and Extras
- Four Weekly Plans
- Keep It Going
Read a sample
The secret to a fast prep session is to keep the oven, the hob and your hands busy at the same time. Preheat the oven and start anything that roasts or bakes longest. Start grains or pulses on the hob. Start a soup or stew in the large pot. Chop and prep salad ingredients and snacks while things cook. Make sauces and dressings. Cool, portion and label, and wash up as you go. Red Lentil and Tomato Soup. Serves 6, 35 minutes, keeps 4 days in the fridge or 3 months in the freezer. You need 1 onion, 2 carrots and 2 garlic cloves, chopped; 2 tbsp olive oil; 1 tsp cumin; 300 g red lentils, rinsed; 1 tin of chopped tomatoes; 1.5 litres vegetable stock; and the juice of half a lemon. Soften onion, carrot and garlic in oil for 8 minutes. Add cumin, lentils, tomatoes and stock. Simmer 20 to 25 minutes until the lentils collapse. Blend if you like, add lemon and season. Batch-cooked one-pot dishes are the backbone of meal prep. They often taste even better the next day, and almost all of them freeze well.
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