How to Meal Prep Breakfast, Lunch and Dinner
Breakfast Meal Prep
Breakfast Meal Prep
Starting your day with a well-prepped breakfast not only kick starts your metabolism but also establishes a foundation for sustained energy and focus. By steering clear of sugary, on-the-go breakfast options like some cereals and breakfast bars, you won’t experience energy crashes throughout the morning. As well as this, dedicating a bit of time to breakfast prep in advance can be a game-changer on busy mornings. Here are some examples of breakfast foods that you can efficiently meal prep, setting yourself up for the day:
Overnight Oats: The king of all breakfast meal prep ideas are overnight oats. They’re a fiber-rich option that can be customized with fruits and nuts. It's quick to prep the night before, and is also extremely budget-friendly. For more high quality and affordable meals, browse ourcheap meal ideas.
Greek Yoghurt Parfait: Packed with protein, Greek yoghurt can be layered with granola and berries for a delicious and filling breakfast that can be popped in the fridge the night before and enjoyed in the morning.
Homemade Smoothie Pack: Pre-portioned bags of frozen fruits and veggies can be stored in the freezer, ready to be plucked out in the morning and blended with yoghurt or milk for a refreshing and nutrient-rich smoothie.
Meal Prep Lunch Ideas
Investing a little bit of time into lunch prep not only ensures a satisfying midday meal but also plays a vital role in steering clear of unhealthy, last-minute food choices, especially when out and about or at work. Here are some easy meal prep lunch ideas to get you started:
Grilled Chicken Salad: Grill chicken breasts in advance and refrigerate them for a quick, protein-packed salad. Toss in a variety of colourful vegetables and a light vinaigrette for a refreshing and satisfying lunch that will take minutes to assemble at lunchtime.
Stir-Fry: Pre-cut a mix of vibrant vegetables and store them in containers. When ready for lunch, stir-fry them with noodles, and the optional addition of a protein. Alternatively, our popular Honey Garlic Chicken Stir-Fry recipe uses quinoa, which can be prepped the night before.
Mason Jar Salads: Layer your favourite salad ingredients in a mason jar, starting with your choice of dressing at the bottom, to more delicate salad leaves at the top. When it's time for lunch, simply shake the jar to coat the salad evenly.
Soup in Portions: Prepare a large batch of soup over the weekend and portion it into containers. Whether you freeze for later in the month or refrigerate for the week, this is going to make lunchtimes a whole lot quicker going forward.
Pasta Dishes: Many pasta dishes can be prepped the day before, allowed to cool and enjoyed cold as a hearty lunch the following day. Our Fresh Ricotta & Veggie Pasta with homemade tomato sauce is a fantastic option for this.
If you’re a Chefs Plate customer and cooking for one, you have the added benefit of being able to keep a portion of your evening meal back to have as lunch or even dinner the following day - the ultimate meal prep hack!
Meal Prep Ideas for the Week
Want to prepare meals for the entire week? Our selection of meal prep ideas using Chefs Plate recipes are guaranteed to give you some inspiration. Find our top 5 meal prep ideas for the week down below.
- Monday: Mediterranean inspired chicken with orzo salad and vinaigrette. Mediterranean dishes are well known for being super balanced and packed full of flavour, making it perfect for kicking off Monday and having leftovers for Tuesday lunch.
- Tuesday: Creamy salmon rose linguine. Flavourful and creamy, this pasta dish makes the perfect Tuesday dinner and hearty leftovers for a hump day lunch.
- Wednesday: One-pot Italian meatball soup. Delicious, flavourful and perfect for sharing, this one-pot Italian meatball soup is an excellent option for meal prepping for the week.
- Thursday: Ginger-garlic pork bowls. Fragrant and zingy, our ginger-garlic pork bowls make the ideal meal prep.
- Friday: These delicious Zesty beef quesadillas are the perfect option for a quick meal prep, as they’re ready in under 15 minutes and packed full of flavour.
How to Meal Prep
When it comes to meal prep, timing is everything. By strategically timing your meal prep and incorporating the following techniques, you can reduce your food waste, save money and energy. Our top tip when discovering how to meal prep, is to start by prioritizing ingredients that can be prepped in advance and stored without compromising freshness or quality.
Meal Prep Early: Early Prep Ingredients: Begin prepping foods that have a longer shelf life or that you know will maintain their quality when prepared ahead. This includes grains like quinoa or rice, roasted vegetables and proteins like grilled chicken or tofu.
Medium Range Meal Prep: Sturdy Greens and Vegetables: Wash, chop and store sturdy greens and vegetables, such as carrots or bell peppers, in airtight containers to maintain freshness.
Last-Minute Meal Prep Ingredients: Leave more delicate ingredients such as leafy greens, avocados or tomatoes for last-minute meal prep to avoid them going off or wilting. If they’re going to be blended or stir-fried though, these can be frozen, prolonging the shelf life by months!
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Meal Prep Delivery
Ordering a food box from Chefs Plate makes meal prep easy. Simply take a look at our weekly menu and select the meals that take your fancy, and skip the grocery store queues! Once delivered to your door you can open your box to discover everything you need to make a delicious dinner, including step-by-step recipe cards and fresh produce. Our ice packs keep everything fresh until you get home.
With a diverse weekly menu to choose from, Chefs Plate’s meal prep delivery takes the guesswork out of meal prep, allowing you to enjoy the benefits of a home-cooked meal without the time-consuming aspects of grocery shopping and recipe planning. Plus, the pre-portioned ingredients mean single diners benefit from having their lunches prepped for the next day. It’s a win-win!