A Week’s Worth of Meal Prep

Make Your Prep-Meals Easy!

If one of your goals this year was to eat a little healthier and also save on money, then these meal prep recipes could be the way forward. A quick debrief if you don’t know what meal prepping is, it’s the concept of preparing your meals in bulk to help save on time and money. Scheduling your lunches for work will reduce the amount of Pret sandwiches you buy when you’re in the office and cooking in bulk also saves on time. All these healthy recipes are suitable for everyone in the family; they can be adapted to make them more suitable for children, or you can mix up the vegetables with what you have in your fridge.

All the recipes below will make 4 portion sizes for your family.

Greek Salad For Lunch Box

Do you fancy transporting yourself to an island of Greece? Well, unless you book a flight we cannot help you there, but you can make this Greek salad recipe to give you a little taste of island life. One of the best things about this recipe is that you don’t have to cook anything at all! To package your Greek salad, you can use our lunch box to help separate all the components of the salad like your feta cubes and your olives in case you don’t want to mix them all together. If you want to create your own Greek salad dressing to go on top, you can add balsamic vinegar, olive oil and lemon juice together and drizzle on top. 

Ingredients:

• 1 tbsp of olive oil 
• 1 punnet of cherry tomatoes
• 1 cucumber
• 1 red onion
• 3 tbsp of feta cheese
• 1 pot of olives
• 3 tsp oregano
• 4 mini pita breads (optional)

Method:

1. Simply chop up all of your vegetables and mix in a bowl
2. Crumble the feta into pieces and add to the top of your salad, or add into one of the compartments in the bento box
3. Add your olive oil into your sauce pot 
4. Toast your pita breads and add to one of the compartments of your lunch box (optional)

Roasted veggie and couscous salad

Our roasted vegetable salad with pearl couscous will be a crowd favourite for everyone in the family. Pearl couscous is a great source of fibre, which will help you feel fuller for longer during your busy day at work. If you have any other vegetables in your fridge that need using up, simply bake them with the other vegetables to add some more variety to your salad. If you’re wondering, can I freeze couscous? The answer is yes! If you have any leftovers that you won’t be eating, you can freeze couscous for up to 3 months and the roasted vegetables for a month.

Ingredients:

• 1 red bell pepper
• 1 red onion sliced into wedges
• 125g cherry tomatoes
• 125g couscous
• 1 stock cube
• 1 pack of salad leaves
• 1 tbsp olive oil
• 50g feta 
• ½ tsp dried oregano 

Method:

1. Preheat your oven or airfryer to 200°C. Line 2 large baking trays with your chopped peppers and onion. Roast your vegetables for 40 minutes or until they are lightly golden brown. Once they are cooked, set aside to cool.
2. On a separate baking tray, add your tomatoes and roast for 20 minutes.
3. To cook your couscous, add a stock cube and the couscous to boiling water for 5 minutes or until Al Dente. 
4. Add your couscous to a bowl with the salad leaves of your choice, and your vegetables. Drizzle the contents of the bowl with olive oil and toss to combine. Simply separate the couscous salad into your lunchboxes and crumble the feta on top and sprinkle with oregano.

Easy & Delicious Courgette Frittata 

If one of your New Year’s resolutions was to add more protein into your diet, this baked frittata or Spanish tortilla is the perfect recipe. Each portion contains 2 eggs which equates to 12g protein; protein is a very important part of your diet to help grow and repair cells in your body. This recipe is also great because you can eat it hot or cold, if you’re anything like us, you might want to eat something warm to help you get through the cold winter months. To keep your frittata warm for up to 6 hours, simply add them to our 400ml lunch jars.

Ingredients:

• 6 courgettes
• 2 chilli peppers
• 8 eggs
• 4 tbsp Greek yoghurt
• Fresh chives to taste
• A bag of salad leaves

Method:

1. Cut up your courgettes and chillies and then add to a frying pan. Cook until lightly golden brown.
2. Next add your eggs, Greek yoghurt and a pinch of salt to a bowl and whisk together.
3. Transfer half of your cooked vegetables into a frying pan, and pour half of your egg mixture to the pan.
4. Whilst the frittata is cooking, add your chopped chives to the top off the frittata. Once it is golden brown on the bottom, flip your frittata over to cook the other side. 
5. Now repeat the steps with the other half of the remaining ingredients.
6. Once cooked, add salad leaves to your food jar and then top with your 2 frittata. 

Tortilla wraps with homemade spicy sweet corn dip 

Do you need more healthy recipe ideas?  If you’re bored of eating a sandwich for lunch, you can switch out the bread for a tortilla wrap. Our tortilla wraps that are filled with a tasty sweetcorn dip, have become one of our favourite quick and easy lunches to make. The nutty sweetcorn dip pairs perfectly with the fresh crunchy peppers and lettuce leaves, so each bite is like an explosion of flavours in your mouth. 

Ingredients:

• 350g sweetcorn
• 8 tbsp peanut butter
• Salt (season to taste)
• 2 chillies (optional)
• 4 tbsp olive oil
• 4 wraps 
• 2 peppers
• Lettuce leaves
• 1 avocado
• Feta or cheese of your choice to add in 

Method:

1. Add your sweetcorn, peanut butter, chillies, salt, and olive oil into a food processor and mix until smooth.
2. Once the dip is made, spread an even layer on your wrap.
3. Next step is to add your vegetables, here you can add your lettuce, peppers, and avocado. If you want to add cheese you can add feta or grated cheddar cheese.
4. Roll your wrap up tightly and cut into 4 even slices. Once the wrap has been sliced, you can add it to your food jar with a handful of salad leaves.

Prawn and avocado salad

Do you need some healthy prawn recipes? We have been loving this light prawn and avocado salad for lunch this week, and we think you might too. It’s very easy to make and shouldn’t take you more than 10 minutes to whip up, what could be better? 

Ingredients:

• 3 tsp butter
• 400g prawns or shrimps
• 100g tomatoes
• 2 peppers
• 2 avocados 
• 4 tsp mustard
• 4 tbsp olive oil
• 1 lemon
• 1 bag of fresh salad leaves
• Sprinkle of sesame seeds (optional)

Method:

1. Add the butter to the frying pan and fry your shrimp for 2-3 minutes.
2. Cut your tomatoes in half and cut your peppers and avocados up into small slices. 
3. For the sauce, add the mustard, olive oil, salt, and lemon juice to a bowl and mix.
4. Add a handful of salad leaves to your food jar, then top with your other chopped vegetables. 
5. Drizzle the sauce on top of your vegetables, add your prawns and add a pinch of sesame seeds to taste. 

For more healthy recipes, make sure to check out our other recipe blogs!