Healthy Meal Prep for Busy Weeks

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53 recipes · PDF + EPUB

Make-Ahead Breakfasts and Sweet Treats

13 recipes

These recipes help you get breakfast or a sweet treat ready in advance. From baked oats and pancakes to chilled desserts, you can portion them up for busy mornings or when you want a treat ready to go.

Mango and Cottage Cheese Breakfast Bake

Calories: 313 kcal Protein: 30.6g per serving
Protein Spelt Pancakes with Yoghurt and Fruit

Calories: 478 kcal Protein: 36g per serving
Protein Banana Pancakes

Calories: 392 kcal Protein: 29.2g per serving
Apple and Cinnamon Baked Oats

Calories: 399 kcal Protein: 22.2g per serving
Chocolate Protein Baked Oats with Blueberries

Calories: 339 kcal Protein: 16.6g per serving
Ham and Cream Cheese Pâté

Calories: 356 kcal Protein: 17.2g per serving
Chocolate Mango Protein Mousse

Calories: 312 kcal Protein: 33g per serving
Vanilla Protein Tiramisu Jars

Calories: 398 kcal Protein: 37.2g per serving
Baked Curd Cheese with Berries

Calories: 263 kcal Protein: 25.3g per serving
Oven-Baked French Toast with Wholemeal Bagels

Calories: 505 kcal Protein: 24.5g per serving
Plum, Oat and Yoghurt Cake

Calories: 185 kcal Protein: 12.5g per serving
Blueberry Protein Cake

Calories: 113 kcal Protein: 9.3g per serving
Apple and Cinnamon Oat Cake

Calories: 223 kcal Protein: 13.3g per serving

Lunches and Lighter Meals

8 recipes

These lighter recipes are easy to pack, portion or reheat. They're great for weekday lunches, smaller meals and flexible meal-prep combinations.

Chicken Quesadillas with Wholemeal Wraps

Calories: 433 kcal Protein: 43.2g per serving
Baked Cauliflower Patties

Calories: 442 kcal Protein: 27.8g per serving
Creamy Salmon Orzo with Peppers and Peas

Calories: 462 kcal Protein: 26.7g per serving
Creamy One-Pan Gnocchi

Calories: 507 kcal Protein: 15g per serving
Rice Noodles with Courgette and Mozzarella

Calories: 453 kcal Protein: 21g per serving
Quinoa with Vegetables and Pecorino

Calories: 325 kcal Protein: 16g per serving
Broccoli Pasta with Chickpeas and Mushrooms

Calories: 571 kcal Protein: 29.3g per serving
Courgette and Ham Frittata Bake

Calories: 254 kcal Protein: 22.8g per serving

Pasta, Rice and Grain Meal Prep

16 recipes

Pasta, rice and grains make satisfying meals that keep well when made in batches. Portion them into containers for easy lunches or dinners throughout the week.

Chicken with Bulgur and Courgette

Calories: 354 kcal Protein: 37.9g per serving
Tuna Tagliatelle with Sweetcorn

Calories: 479 kcal Protein: 29.4g per serving
Turkey Couscous with Vegetables

Calories: 548 kcal Protein: 49.9g per serving
Creamy Chicken with Spinach and Basmati Rice

Calories: 718 kcal Protein: 46g per serving
Tuna and Lentil Risotto with Courgette

Calories: 594 kcal Protein: 36.8g per serving
Tropical Chicken Macaroni

Calories: 865 kcal Protein: 41.7g per serving
Chicken Curry Pappardelle with Pineapple

Calories: 552 kcal Protein: 47.9g per serving
Chicken Noodle Stir-Fry

Calories: 432 kcal Protein: 39.3g per serving
Turkey Mince Stir-Fry with Cauliflower Rice

Calories: 223 kcal Protein: 33.9g per serving
Turkey Mince Spaghetti with Courgette

Calories: 449 kcal Protein: 40.8g per serving
Creamy Tomato Chicken Pasta

Calories: 639 kcal Protein: 51.3g per serving
Balsamic Chicken Tagliatelle

Calories: 576 kcal Protein: 49.3g per serving
Wholegrain Spaghetti with Broccoli and Pancetta

Calories: 684 kcal Protein: 26.1g per serving
Creamy Paprika Chicken Pasta

Calories: 745 kcal Protein: 46.5g per serving
Paprika Chicken and Rice

Calories: 534 kcal Protein: 42.9g per serving
Baked Bulgur with Courgette and Tomato

Calories: 439 kcal Protein: 25g per serving

One-Pan and Oven-Baked Meals

10 recipes

These recipes help keep the washing-up and hands-on work to a minimum. Make one big dish, divide it into portions and let the pan or oven handle most of the cooking.

Garlic Butter Chicken with Potatoes

Calories: 545 kcal Protein: 41.1g per serving
Coconut Chicken and Rice Skillet

Calories: 683 kcal Protein: 42.9g per serving
Garlic Chicken Stir-Fry with Peppers and Rice

Calories: 472 kcal Protein: 44.4g per serving
Honey Garlic Chicken with Brown Rice

Calories: 503 kcal Protein: 44.2g per serving
Aubergine with Rice and Kidney Beans

Calories: 503 kcal Protein: 27.4g per serving
Quinoa, Courgette and Tomato Tray Bake

Calories: 428 kcal Protein: 25.3g per serving
Creamy Coconut Chicken Pasta Bake

Calories: 491 kcal Protein: 34.2g per serving
Turkey Lasagne with Ricotta and Courgette

Calories: 518 kcal Protein: 46.1g per serving
Potato Bake with Ham, Yoghurt and Mozzarella

Calories: 567 kcal Protein: 32.7g per serving
Potato, Beef and Egg Bake

Calories: 530 kcal Protein: 38.1g per serving

Soups, Stews and Curries

6 recipes

Soups, stews and curries often taste even better after the flavours have had time to develop. Cook a batch, keep some in the fridge and freeze the rest if needed.

Indian Lentil Curry

Calories: 406 kcal Protein: 26.3g per serving
Sauerkraut and Beef Bulgur Casserole

Calories: 476 kcal Protein: 29.8g per serving
Lamb Tava with Tomatoes and Peppers

Calories: 387 kcal Protein: 27.3g per serving
Chicken and Bean Stew

Calories: 410 kcal Protein: 30.5g per serving
Chicken and Vegetable Stew

Calories: 420 kcal Protein: 51.2g per serving
Turkey and Cabbage in Tomato Sauce

Calories: 459 kcal Protein: 39.8g per serving

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Mango and Cottage Cheese Breakfast Bake

Prep 10 min Cook 35 min 4 servings

High-protein Mango Breakfast Bake with Cottage Cheese

Nutrition

Nutrient	Per serving	Per 100g
Calories	313 kcal	121 kcal
Protein	30.6g	11.9g
Carbs	30.1g	11.7g
Fat	7g	2.7g
Fibre	4.6g	1.8g

Open ingredients & method

Ingredients

250g of mango (from about 1 medium organic mango, peeled and sliced)
500g of fat-free cottage cheese (Glenisk, Natural Cottage Cheese)
110g of raw egg (about 2 large, without shell)
25ml of almond milk (about 2.5 tbsp, carton, unsweetened, Alpro)
0.6g of fine salt (about 2 pinches)
60g of rolled oats
24g of agave syrup (about 4 tsp)
20g of whole chia seeds (about 2 tbsp)
20g of vanilla whey protein powder (about 4 tbsp, Optimum Nutrition Vanilla Ice Cream flavour)
10g of desiccated coconut (about 5 tsp, unsweetened, for batter)
10g of vanilla bean paste (about 2 tsp, Taylor & Colledge Organic Vanilla Bean Paste)
2g of phosphate-free baking powder (about 1/2 tsp, Dr Oetker)

Method

Preheat the oven to 180 °C and line an 8-inch round cake tin with baking paper.
In a large bowl, mix 500g of cottage cheese, 2 large eggs, 20g of vanilla protein powder, about 4 teaspoons of agave syrup, about 2 teaspoons of vanilla paste, and about 2 pinches of salt until the mixture is smooth and creamy.
Add about 2 tablespoons of almond milk and stir to loosen the mixture a bit.
Fold in 60g of rolled oats, 2 tablespoons of chia seeds, about 5 teaspoons of desiccated coconut, and about half a teaspoon of baking powder. Mix until everything is combined evenly.
Gently fold in 250g of diced mango, keeping the pieces in soft chunks throughout the batter.
Pour the mixture into the prepared tin and spread it evenly.
Bake for about 35 minutes, until the center is set and the top is lightly golden.
Let it cool for at least 10 to 15 minutes before slicing so it can firm up.