Our Favourite Quick, Easy and Healthy Meal Prep Ideas

‘Cos grown-ups also deserve cute lunchboxes.

meal prep ideas

The secret to sticking to your healthy eating plan is preparation. And not having access to a vending machine at your workplace. And the worldwide eradication of all pastries. And a whole lot of other factors TBH, but mainly the preparation thing. Meal prep is key to staying on track and not blowing your pay-check every lunch break. Here are a few of our favourite healthy meal prep ideas. All you’ll need is a couple of Tupperwares and a few hours on a Sunday night.


Banting-friendly zucchini and mushroom pasta


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Even if you’re not someone who worships at the temple of Tim Noakes, we all know it’s a good idea to cut down on carbs when possible. This recipe calls for the baby marrow spaghetti you get at Woolworths and only takes 30 minutes to make.

Paleo breakfast bowls


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If you’re the type who could eat breakfast foods for any meal of the day you’ll love this breakfast bowl meal prep recipe. It’s Whole30 compliant, meaning all the ingredients are ‘whole’ (unprocessed), dairy-free and really filling. Tip: if you don’t want to be the person who stinks up the office microwave then ditch the egg.

Honey mustard chicken


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Why are sped-up videos of hands preparing food set to elevator music so damn satisfying to watch? This honey mustard chicken looks easy AF, even in 2x speed, and makes four whole lunch-box-friendly meals.

Overnight oats


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Overnight oats are ideal for those of us who are always in a rush in the mornings and end up grabbing a croissant on in the way in to work. You just throw some oats, milk, yoghurt, chia seeds, honey, cinnamon and whatever fruit gets you going into a cute jar (an ugly old Tupperware will work too but bear in mind you won’t be able to post it to your Story that way). Leave it to chill overnight and the next day you’ve got breakfast (or lunch!) sorted.

Korean BBQ chicken bowl


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Mixing up your seasonings and sauces is what’s going to keep you from getting bored of your lunchbox treats. This chicken cooked in Korean-style BBQ sauce sounds incredible, and combining it with a boiled egg and brown rice makes this both a healthy and filling lunch.

Wraps and snacks


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If you’re looking to get into the lunchbox game in a big way you need to follow PlanetBox, the company behind the pretty iconic stainless steel lunchbox you might have seen on Instagram moms’ feeds already. Their lunch boxes have little compartments, perfect for keeping your food separate if you’re more into light snacking than whole meals.

Bacon and strawberry salad


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Step aside, bacon and banana, there’s a new, weirdly delicious flavour combination in town. Bacon and strawberries work really well together, and this salad, which takes 20 minutes to prepare, is light and summery.

Curry chicken salad with carrots

Cook At Home Mom

Meal prep is all fun and games until you’re on day four of eating the same salad for lunch. It’s boring enough to make you crack and hit up the sushi conveyer belt at Food Lovers Market on your lunch break. This blogger cooks a whole bunch of protein (like chicken) at the beginning of the week and separates it into batches. Now all you have to do is add a different seasoning/sauce and switch up your veg every day to keep your meal enticing! By pre-cooking your chicken, this curry chicken salad with carrots only takes 10 minutes to prep for your lunchbox.

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