{"id":169639,"date":"2025-06-09T07:09:12","date_gmt":"2025-06-09T07:09:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/169639\/"},"modified":"2025-06-09T07:09:12","modified_gmt":"2025-06-09T07:09:12","slug":"easy-healthy-meal-prep-recipes","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/169639\/","title":{"rendered":"Easy, healthy meal prep recipes"},"content":{"rendered":"<p data-testid=\"article-intro\" class=\"sc-cf639bfc-2 sc-8b24336c-2 jrdyxW gsOMYa\">Transform your week from stressful and rushed to organised and delicious with healthy recipes ideal for batching, storing, and serving up in countless interesting ways.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Sarah Pound\" data-testid=\"author-avatar-image\" height=\"64\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/278b685383eb3f59fad2e4bb47ffb7b671e53a0b.png\"  width=\"64\" class=\"sc-9a01536c-0 jnOHBD\"\/>Save<\/p>\n<p class=\"sc-e6b14a0f-4 cAPFXV\">You have reached your maximum number of saved items.<\/p>\n<p>Remove items from your <a href=\"https:\/\/www.brisbanetimes.com.au\/goodfood\/saved\" class=\"sc-5253e565-11 sc-e6b14a0f-2 iczfBg dvDYJr\" target=\"_blank\" rel=\"noopener\">saved list<\/a> to add more.<\/p>\n<p class=\"sc-604ab955-1 bkcRSz\">Save this article for later<\/p>\n<p class=\"sc-604ab955-2 euASXg\">Add articles to your saved list and come back to them anytime.<\/p>\n<p>Got it<\/p>\n<p>Meal prepping doesn\u2019t have to be complicated, and it\u2019s one of the most powerful habits you can adopt for staying on track with healthy eating. <\/p>\n<p>Spend a little time on meal prep, and you\u2019ll enjoy a less stressful week with healthier, ready-to-eat meals and no more rushed food decisions.<\/p>\n<p>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.<\/p>\n<p><img decoding=\"async\" alt=\"Prep bircher muesli (overnight oats) ahead, but vary the toppings.\" loading=\"lazy\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/8c4df1ed839cb579cd13872a37a21366f9ba04af.jpeg\"  class=\"sc-7e695d1d-1 hYigVs\"\/>Prep bircher muesli (overnight oats) ahead, but vary the toppings.Sarah Pound Make-ahead bircher muesli (overnight oats)<\/p>\n<p>Spending 15 minutes prepping this bircher muesli sets you up for a nourishing, no-fuss breakfast throughout the week. It\u2019s full of fibre, protein, and slow-releasing carbs, which will keep you sated all morning. <\/p>\n<p>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 \u2013 each morning can feel different with minimal effort.<\/p>\n<p>Bircher muesli toppings<\/p>\n<ul>\n<li><strong>Berry almond crunch<\/strong><br \/>Fresh strawberries, blueberries, sliced almonds, and a drizzle of honey.<\/li>\n<li><strong>Apple pie style<\/strong><br \/>Stewed apple or fresh apple slices, walnuts, and a sprinkle of extra cinnamon.<\/li>\n<li><strong>Banana nut boost<\/strong><br \/>Sliced banana, peanut butter or almond butter, and crushed almonds or cashews.<\/li>\n<\/ul>\n<p><strong>INGREDIENTS<\/strong><\/p>\n<ul>\n<li>180g (1\u00bd cups) rolled oats<\/li>\n<li>240g (1 cup) unsweetened Greek yoghurt<\/li>\n<li>250g (1 cup) milk of choice (dairy or plant-based)<\/li>\n<li>1 apple, coarsely grated (skin on)<\/li>\n<li>2 tbsp chia seeds<\/li>\n<li>1 tsp cinnamon<\/li>\n<li>\u00bd tsp vanilla extract<\/li>\n<li>pinch of sea salt<\/li>\n<li>1 tsp maple syrup or honey (optional)<\/li>\n<\/ul>\n<p><strong>METHOD<\/strong><\/p>\n<ol>\n<li>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.<\/li>\n<li>Stir well to combine, cover, and refrigerate for at least 4 hours or overnight.<\/li>\n<li>In the morning, stir the mixture and portion it into four individual containers or jars.<\/li>\n<li>Enjoy cold, or warm by adding 2\u20133 tablespoons of milk per serve and microwaving for 45-60 seconds, stirring halfway through.<\/li>\n<li>Add your choice of toppings just before serving, or pack them separately to add fresh.<\/li>\n<\/ol>\n<p>Serves 4<\/p>\n<p><img decoding=\"async\" alt=\"Serve chicken and pumpkin curry with rice, quinoa, roti or naan.\" loading=\"lazy\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/8259f39b95768b1daf106f3140136616facce154.jpeg\"  class=\"sc-7e695d1d-1 hYigVs\"\/>Serve chicken and pumpkin curry with rice, quinoa, roti or naan.Sarah PoundChicken and pumpkin curry<\/p>\n<p>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 \u2013 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.<\/p>\n<p><strong>INGREDIENTS<\/strong><\/p>\n<ul>\n<li>1 tbsp olive oil<\/li>\n<li>1 onion, finely diced<\/li>\n<li>3 garlic cloves, finely chopped<\/li>\n<li>3cm piece of fresh ginger, finely chopped<\/li>\n<li>1 kg chicken thighs, cut into 4 cm cubes<\/li>\n<li>2 tbsp cornflour<\/li>\n<li>250g (about 2 cups) Kent pumpkin, cut into 3cm cubes<\/li>\n<li>1 large zucchini, cut into 2cm rounds<\/li>\n<li>170g (\u00be cup) unsweetened Greek yoghurt<\/li>\n<li>juice of 1 lime<\/li>\n<li>60g (2 cups) baby spinach leaves<\/li>\n<li>2 tsp brown sugar<\/li>\n<\/ul>\n<p><strong>CURRY PASTE<\/strong><\/p>\n<ul>\n<li>3 tbsp tomato paste<\/li>\n<li>\u2154 cup chicken stock<\/li>\n<li>2 tsp curry powder<\/li>\n<li>2 tsp garam masala<\/li>\n<li>2 tsp ground turmeric<\/li>\n<li>1 tsp sea salt flakes<\/li>\n<li>1 tsp freshly ground black pepper<\/li>\n<\/ul>\n<p><strong>TO SERVE<\/strong><\/p>\n<ul>\n<li>1 large handful coriander leaves, optional<\/li>\n<li>cooked white or brown rice or quinoa, toasted roti or naan bread<\/li>\n<\/ul>\n<p><strong>METHOD<\/strong><\/p>\n<ol>\n<li>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.<\/li>\n<li>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.<\/li>\n<li>Add the chicken and cook for 5-6 minutes until lightly browned.<\/li>\n<li>Pour in the curry paste and stir to coat the chicken. Reduce the heat slightly, cover, and simmer for 10 minutes.<\/li>\n<li>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.<\/li>\n<li>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.<\/li>\n<li>Serve hot, topped with coriander, if using, and your choice of rice, quinoa, toasted roti or naan.<\/li>\n<\/ol>\n<p>Serves 4<\/p>\n<p><strong>STORAGE AND SERVING<\/strong><\/p>\n<p>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.<\/p>\n<p><img decoding=\"async\" alt=\"Keep the chicken pasta salad and the creamy dill dressing separate if you\u2019re serving the salad later.\" loading=\"lazy\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/1000702d6a33cf968f40b851450c6d9cc93fd5bc.jpeg\"  class=\"sc-7e695d1d-1 hYigVs\"\/>Keep the chicken pasta salad and the creamy dill dressing separate if you\u2019re serving the salad later.Sarah PoundChicken pasta salad with creamy dill dressing<\/p>\n<p>Pasta salads are a meal prep superstar. They\u2019re 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.<\/p>\n<p><strong>INGREDIENTS<\/strong><\/p>\n<ul>\n<li>400g (2 cups) cooked pasta (spirals, bows, penne)<\/li>\n<li>about 300g (2 cups) cooked chicken breast, chopped<\/li>\n<li>30g (1 cup) baby spinach, roughly chopped<\/li>\n<li>1 Lebanese cucumber, diced<\/li>\n<li>250g (1\u00bd cups) cherry tomatoes, halved<\/li>\n<li>230g (\u00bd cup) sun-dried tomatoes, chopped<\/li>\n<li>\u00bd red onion, finely diced<\/li>\n<li>\u00bd cup fresh parsley leaves, chopped<\/li>\n<li>\u2153 cup feta cheese, crumbled<\/li>\n<li>sea salt and cracked black pepper, to taste<\/li>\n<\/ul>\n<p><strong>CREAMY DILL DRESSING<\/strong><\/p>\n<ul>\n<li>125g (\u00bd cup) Greek yoghurt<\/li>\n<li>1 tsp onion powder<\/li>\n<li>\u00bc cup fresh dill, finely chopped<\/li>\n<li>1 tsp finely chopped garlic (fresh or jarred)<\/li>\n<li>2 tbsp apple cider vinegar<\/li>\n<li>1 tbsp extra virgin olive oil<\/li>\n<\/ul>\n<p><strong>METHOD<\/strong><\/p>\n<ol>\n<li>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.<\/li>\n<li>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.<\/li>\n<\/ol>\n<ol start=\"3\">\n<li>When you\u2019re ready to serve, pour the dressing over the salad and toss gently to coat all ingredients evenly. Serve immediately. If you\u2019re preparing it ahead, keep the dressing separate (see notes).<\/li>\n<\/ol>\n<p>Serves 4<\/p>\n<p><strong>STORAGE AND SERVING<\/strong><\/p>\n<ul>\n<li>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. <\/li>\n<\/ul>\n<ul>\n<li>Keep the dressing in a separate container and toss it through when you\u2019re ready to serve.<\/li>\n<\/ul>\n<p>Related Article<a class=\"sc-cba76dee-0 oQxeF\" href=\"https:\/\/www.brisbanetimes.com.au\/goodfood\/recipes\/body-reset-three-easy-recipes-to-kickstart-healthy-eating-habits-20250127-p5l7jt.html\" tabindex=\"-1\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" alt=\"Mexican glazed salmon with mango salsa.\" loading=\"lazy\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/a9f3f77c69ca2cc011e02f80bf8dc0729125ba11.jpeg\"  class=\"sc-7e695d1d-1 eOOgRW\"\/><\/a>Related Article<a class=\"sc-cba76dee-0 oQxeF\" href=\"https:\/\/www.brisbanetimes.com.au\/goodfood\/recipes\/be-your-own-meal-prep-hero-with-these-mix-and-match-midweek-beef-bowls-20250429-p5lv67.html\" tabindex=\"-1\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" alt=\"The \u201cfast and loose\u201d mince base stars in these four beef bowls.\" loading=\"lazy\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/d80768288cb9aa37c956399768c34eebc743da75.jpeg\"  class=\"sc-7e695d1d-1 eOOgRW\"\/><\/a><\/p>\n<p class=\"sc-5572f931-1 hepXIe\">The best recipes from Australia&#8217;s leading chefs straight to your inbox.<\/p>\n<p><a class=\"sc-cba76dee-0 oQxeF sc-5253e565-0 sc-5253e565-6 sc-5572f931-2 clhnVQ dXpZhL hjRJuz\" href=\"https:\/\/login.myfairfax.com.au\/signup_newsletter\/10173?channel_key=7SMsQ6jjgIqPyo9XFzdzWg&amp;callback_uri=https%3A%2F%2Fwww.brisbanetimes.com.au\" rel=\"noopener noreferrer\" target=\"_blank\">Sign up<\/a>Save<\/p>\n<p class=\"sc-e6b14a0f-4 cAPFXV\">You have reached your maximum number of saved items.<\/p>\n<p>Remove items from your <a href=\"https:\/\/www.brisbanetimes.com.au\/goodfood\/saved\" class=\"sc-5253e565-11 sc-e6b14a0f-2 iczfBg dvDYJr\" target=\"_blank\" rel=\"noopener\">saved list<\/a> to add more.<\/p>\n<p><img decoding=\"async\" alt=\"Sarah Pound\" data-testid=\"author-avatar-image\" height=\"40\" loading=\"lazy\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/1749452952_921_278b685383eb3f59fad2e4bb47ffb7b671e53a0b.png\"  width=\"40\" class=\"sc-9a01536c-0 jnOHBD\"\/><a class=\"sc-cba76dee-0 oQxeF sc-61fd9a37-1 ljbDMP\" href=\"https:\/\/www.brisbanetimes.com.au\/goodfood\/by\/sarah-pound-p537gz\" target=\"_blank\" rel=\"noopener\">Sarah Pound<\/a> is a nutritionist, author of the cookbook &#8216;Wholesome by Sarah&#8217;, and a recipe columnist for Good Food.From our partners<\/p>\n","protected":false},"excerpt":{"rendered":"Transform your week from stressful and rushed to organised and delicious with healthy recipes ideal for batching, storing,&hellip;\n","protected":false},"author":2,"featured_media":169640,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-169639","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114652156435918246","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/169639","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=169639"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/169639\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/169640"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=169639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=169639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=169639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}