Embarking on a journey towards a healthier lifestyle can often feel like an uphill battle, fraught with time constraints and dietary dilemmas. However, with a bit of planning and creativity, meal prepping can transform this challenge into an achievable — and maybe even enjoyable task.

Preparing your meals in advance not only saves time during your hectic week but also ensures that you stick to your healthy eating goals. In this guide, we’ll walk you through the steps of setting up for a successful week of meal prep.

From choosing the right tools and ingredients to making delicious, goal-oriented meals that won’t leave you bored or reaching for the takeaway menus – we’ve got you covered.

How to Set Up for a Week of Meal Prep Recipes

Before you begin chopping and cooking, there are a few things you’ll need to ensure your meal prep goes smoothly. First, gather your tools: a selection of pots, pans, a sharp set of knives, cutting boards, and, most importantly, a range of containers for storing your prepped meals. Glass containers are fantastic for keeping food fresh and are microwave-safe for easy reheating.

Choosing the best ingredients is next. Opt for whole, unprocessed foods wherever possible—think lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. These ingredients will not only provide you with all the nutrients you need but will also keep better throughout the week.

When planning your meals, consider your health goals and dietary needs. Are you aiming to lose weight, build muscle, or simply maintain a balanced diet? Your objectives will dictate your macronutrient balance—proteins, carbs, and fats—as well as the total caloric intake. Don’t forget to keep things interesting by incorporating a variety of spices, herbs, and seasonings to avoid mealtime monotony.

meal prep day planner

Weekly Meal Plan Ideas

Crafting a weekly meal plan tailored to your goals and dietary preferences is key to meal prep success. Whether you’re following a specific diet or just aiming to eat healthier, planning ahead helps you stay on track. Start by outlining your meals for the week, including breakfasts, lunches, dinners, and snacks. Ensure you have a good mix of protein, carbs, and fats in each meal, and adjust portions according to your dietary needs and goals.

At Mid North Coast Allied Health, our dietitians provide tailored support for a variety of health needs. We help stabilise blood sugar for those with diabetes, offer dietary strategies for improving heart health, and give personalised advice for managing food allergies and digestive issues. Our team also assists with weight and sports nutrition management. Begin improving your health today by booking a free, no-obligation pre-assessment to get a clear plan for managing your health concerns with our experts.

Low-Calorie Meal Prep Recipe – Prawn and Chorizo Risotto

chicken chorizo risotto

A fusion of Italian and Spanish cuisines, this Prawn and Chorizo Risotto is not just easy and quick to prepare, but it’s also bursting with flavour. Perfect for those busy weeknights when time is of the essence, it promises satisfaction without the calorie overload. Ready in just 30 minutes and requiring only one pan, this risotto dish combines the heartiness of prawns and chorizo with the creaminess of arborio rice, all while keeping your calorie count in check.


  • 1 onion, diced finely
  • 1 tbsp olive oil
  • 100 g chorizo, diced
  • 300 g deveined prawns
  • 2 garlic cloves, crushed
  • 300 g risotto rice
  • 1 litre chicken stock
  • Salt and pepper to taste
  • 100 g frozen peas
  • 2 tbsp parsley, chopped
  • Grated Parmesan
  • Green salad


  1. Fry the chopped onions with olive oil in a large, wide saucepan over gentle heat for 3 minutes until softened.
  2. Increase the heat slightly, add the chorizo and prawns, frying for 2 minutes.
  3. Lower the heat, add garlic, and fry for 1 minute.
  4. Add risotto rice, cook for 1 minute, stirring regularly.
  5. Pour in all the stock, season with salt and pepper, and stir well.
  6. Bring to a gentle bubble, reduce the heat and cook uncovered for about 18 minutes, stirring occasionally.
  7. Stir in the parsley and frozen peas, cook for 2 more minutes.
  8. Serve with grated Parmesan and a side salad if desired.

Nutritional Info (Per Serving): Calories: 471, Fat: 9g, Carbs: 66g, Fibre: 4g Protein: 29g

Cheap Meal Prep Recipe – Easy Leftover Roast Chicken Pasta

chicken bacon pasta

Transform your leftover roast chicken into a delightful pasta dish that’s both economical and quick to prepare. With smoked bacon, peas, and a creamy sauce, this recipe turns simple ingredients into a comforting meal in under 15 minutes. It’s an excellent example of how meal prep doesn’t have to be expensive or time-consuming to be delicious and satisfying.


  • 300 g fusilli
  • 150 g smoked lardons
  • 2 cloves garlic, crushed
  • 200 g leftover roast chicken, shredded
  • 150 ml double cream
  • 50 ml chicken gravy
  • Salt and pepper to taste
  • 100 g frozen peas
  • Parmesan, to serve
  • Green side salad, to serve


  1. Cook pasta according to packet instructions.
  2. In a large frying pan, fry the lardons over high heat until golden.
  3. Reduce the heat, add garlic, and fry for 1 minute.
  4. Add chicken, cream, gravy, salt, and pepper. Cook until the sauce bubbles.
  5. Stir in frozen peas and cook for 1 more minute.
  6. Drain the pasta and mix it into the sauce, adjusting the consistency with pasta water if needed.
  7. Serve with grated Parmesan and a side salad if desired.

Nutritional Information (Per Serving): Calories: 643 Fat: 31g Carbs: 62g Fibre: 4g Protein: 27g

Vegetarian Meal Prep Recipe – Spinach and Ricotta Cannelloni

spinach cannelloni

For a vegetarian option that doesn’t skimp on taste, Spinach and Ricotta Cannelloni is a sure winner. Ready in 45 minutes, this dish combines the fresh flavours of spinach and ricotta with a homemade tomato and cheese sauce, baked to perfection. It’s a comforting meal that’s both nutritious and guaranteed to please.


  • 500 g fresh spinach
  • 250 g ricotta cheese
  • Zest and juice of half a lemon
  • 6 basil leaves, roughly torn
  • 25 g Parmesan, grated
  • 12 cannelloni tubes
  • Salt and pepper

For the Tomato Sauce:

  • 1 tablespoon olive oil
  • 2 garlic cloves, peeled and sliced finely
  • 2 x 400g tins chopped tomatoes
  • For the Cheese Sauce:
  • 30 g butter
  • 25 g plain flour
  • 250 ml milk
  • 25 g Parmesan
  • Pinch of nutmeg


  1. Preheat the oven to 200C. Wilt spinach in boiling water, drain, and cool.
  2. Fry garlic in olive oil, add tomatoes, and simmer.
  3. For cheese sauce, melt butter, mix in flour, gradually add milk and Parmesan, season with nutmeg, salt, and pepper.
  4. Squeeze spinach dry, chop, and mix with ricotta, basil, lemon zest and juice, season.
  5. Fill cannelloni tubes with the mixture, lay in a dish, cover with tomato and cheese sauces.
  6. Bake for 20 minutes until golden.

Nutritional Information (Per Serving):Calories: 739 Fat: 27g Carbs: 95g Fibre: 6g Protein: 34g

High-Protein Meal Prep – Harissa Salmon with Herby Couscous

salmon couscous

For those looking to up their protein intake, this Harissa Salmon recipe is a fantastic choice. Marinated in harissa and served over a bed of herby couscous, it’s a dish that’s rich in flavours and high in protein. Ready in just 15 minutes, it’s perfect for anyone looking to fuel their workouts or simply enjoy a protein-packed meal.


For the Salmon

  • 2 tablespoons harissa paste
  • 1 tablespoon olive oil
  • Juice of ½ a lemon
  • Salt and pepper
  • 4 fillets of salmon (about 120g each)

For the Herby Couscous

  • 300 g couscous
  • Salt and pepper
  • 450 ml boiling water
  • Mint leaves, finely chopped
  • Parsley leaves, finely chopped
  • 1 clove garlic, crushed
  • Juice of ½ a lemon
  • 1 tablespoon olive oil


  1. Place the couscous in a bowl, season with salt and pepper, and cover with 450ml boiling water. Cover the bowl with a plate and let it sit for 5 minutes.
  2. After 5 minutes, fluff the couscous with a fork and let it sit covered for another 5 minutes.
  3. Stir in the chopped herbs, garlic, lemon juice, and olive oil. Adjust the seasoning with salt and pepper to taste.
  4. In a large bowl, mix together the harissa paste, olive oil, lemon juice, and a pinch of salt and pepper to create the marinade.
  5. Coat the salmon fillets with the marinade evenly. For a deeper flavour, you can let them marinate in the fridge for up to 30 minutes.
  6. Preheat your grill (broiler) to a medium/high setting.
  7. Place the salmon fillets on the grill pan, skin side up, and grill for about 4 minutes on each side or until the salmon is cooked to your liking.
  8. Spoon a generous amount of herby couscous onto each plate, top with a harissa salmon fillet, and serve immediately. You can add a side salad for extra freshness.

Nutritional Information (Per Serving): Calories: 533 Fat: 15g Carbs: 62g Fibre: 5g Protein: 34g

Healthy Meal Prep Snacks

Healthy snacks are great for keeping your energy levels up and preventing overeating at meal times. Here are some nutritious, easy-to-prep snack options that are not only
delicious but also beneficial for your health.

Snack 1: Homemade Rainbow Slaw

rainbow slaw

Dive into a colourful and crunchy Homemade Rainbow Slaw, a vibrant mix of fresh vegetables and a tangy dressing. It’s the perfect side dish or snack to add a burst of flavour and nutrition to your day. Ideal for those seeking a light yet satisfying option.


  • 2 tbsp good quality mayonnaise
  • 2 tbsp apple cider vinegar
  • Salt and pepper to taste
  • 150 g carrots, grated
  • ½ tsp cumin seeds
  • 250 g white cabbage, finely sliced
  • 250 g red cabbage, finely sliced
  • 2 small spring onions, finely sliced
  • 4 small radishes, thinly sliced
  • 2 tablespoons mixed seeds


  1. Mix mayonnaise, vinegar, salt, and pepper in a large bowl.
  2. Add carrots and cumin seeds, mix well.
  3. Incorporate the cabbages, spring onions, and radishes.
  4. Garnish with mixed seeds before serving.

Nutritional Info (Per Serving): Calories: 67, Fat: 4g, Carbs: 7g, Protein: 2g

Snack 2: Easy Prawn, Avocado and Mango Salad

prawn avacado salad

Savour the delightful combination of succulent prawns, creamy avocado, and sweet mango in this Easy Prawn, Avocado and Mango Salad. It’s a refreshing and nutritious choice that promises a taste of summer in every bite, perfect for a quick and healthy snack.


  1. 2 little gem lettuces, sliced
  2. 50 g pea shoots and/or lambs lettuce
  3. ½ cucumber, peeled into ribbons
  4. 6 radishes, finely sliced
  5. 300 g cooked and shelled prawns
  6. 1 small mango, chopped
  7. 1 avocado, thinly sliced
  8. 2 tbsp mint leaves
  9. Dressing: 4 tbsp olive oil, juice of 1 lime, salt and pepper


  1. Arrange the salad ingredients on a platter.
  2. Mix dressing ingredients and drizzle over the salad.

Nutritional Info (Per Serving): Calories: 247, Fat: 16g, Carbs: 10g, Protein: 17g

Snack 3: Easy Greek Salad

greek feta salad

Enjoy the simplicity and deliciousness of a classic with the Easy Greek Salad. Featuring crisp vegetables, tangy feta, and olives, dressed in olive oil and lemon juice, this salad is a testament to the flavours of the Mediterranean, ideal for a light snack


  • 1 small red onion, thinly sliced
  • Juice of half a lemon
  • ½ cucumber, cut into half moons
  • 12 cherry tomatoes, halved
  • 12 Kalamata olives, pitted
  • 2 tbsp olive oil
  • Salt and pepper
  • 2 tsp oregano
  • 100 g feta cheese, cubed


  1. Mix onion with lemon juice, let sit for 5 minutes.
  2. Add cucumber, tomatoes, olives, olive oil, salt, pepper, and oregano; mix gently.
  3. Top with feta cheese and a sprinkle of oregano.

Nutritional Info (Per Serving): Calories: 177, Fat: 14g, Carbs: 9g, Protein: 5g

Snack 4: Aubergine and Halloumi Salad

halloumi aubergine salad

Explore the rich textures and flavours of the Aubergine and Halloumi Salad, where grilled aubergine and halloumi meet the freshness of a mixed bulgur salad. It’s a fulfilling snack that combines hearty ingredients with fresh produce for a satisfying treat.


  • 150 g bulgur wheat
  • 300 ml boiling water
  • ⅓ cucumber, diced
  • Cup of cherry tomatoes, diced
  • Cup of mint & parsley, chopped
  • 400 g tin chickpeas, drained
  • 1 medium aubergine, sliced thinly
  • 250 g halloumi cheese, sliced
  • 100 g pomegranate seeds
  • Dressing: Juice of 2 lemons, 2 cloves garlic, 2 teaspoons tahini, 6 tablespoons olive oil


  1. Prepare bulgur wheat with boiling water, let cool.
  2. Mix in vegetables, herbs, chickpeas.
  3. Grill aubergine and halloumi, then add to the salad.
  4. Dress and garnish with pomegranate seeds.

Nutritional Info (Per Serving): Calories: 692, Fat: 41g, Carbs: 62g, Protein: 27g

Snack 5: Simple Spanish Omelette

Spanish Omelette

Discover the rustic charm of the Simple Spanish Omelette, a wholesome and hearty snack that marries the flavours of tender potatoes, onions, and eggs in a simple yet delicious dish. It’s perfect for any time of day, offering comfort and nourishment in every slice.


  • 1 tbsp olive oil
  • 300 g new potatoes, cubed
  • 1 small onion, sliced
  • 1 garlic clove, crushed
  • 6 large eggs
  • 50 ml milk
  • 100 g cheddar cheese, grated
  • Salt and pepper


  1. Cook potatoes in boiling water until tender.
  2. Fry onion and garlic in oil, add potatoes, and then the beaten eggs mixed with milk and cheese.
  3. Cook over low heat, then grill until golden.

Nutritional Info (Per Serving): Calories: 304, Fat: 19g, Carbs: 17g, Protein: 17g

Food for Thought

As you journey towards achieving your health and wellness goals, remember that you’re not alone. Mid North Coast Allied Health is here to support you every step of the way with expert advice, tailored health solutions, and a community that understands your journey. Whether you’re seeking to improve your nutrition, enhance your physical fitness, or simply maintain a healthy lifestyle, our team of professionals is dedicated to helping you succeed.

Learn more today, book your no obligation consultation.

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