Introduction

Meal prepping saves time, reduces food waste, and helps you stick to healthier eating habits. These 10 recipes are built with sustainable, budget-friendly ingredients like whole grains, seasonal vegetables, and lean proteins — designed for variety and balance.

1. Grilled Chicken & Farro Salad

Description: A hearty but light dish combining protein-packed chicken with nutty farro and crisp veggies. Perfect for meal-prep lunches.

Ingredients:

• 2 chicken breasts

• 1 cup farro

• 1 cucumber, sliced

• 2 cups spinach

• 1 tbsp olive oil

• Lemon juice, salt, pepper

Directions:

1. Cook farro according to package instructions, let cool.

2. Season chicken with salt, pepper, lemon juice; grill until cooked through, then slice.

3. Toss farro with cucumber, spinach, and olive oil.

4. Top with grilled chicken slices. Portion into containers.

2. Chickpea & Spinach Wraps

Description: A simple vegetarian wrap with mashed chickpeas, tahini, and greens — high in fiber and protein.

Ingredients:

• 1 can chickpeas (rinsed & mashed)

• 2 cups spinach

• 1 tbsp tahini

• 4 whole grain tortillas

• ½ tsp cumin, pinch of salt

Directions:

1. Mash chickpeas in a bowl with tahini, cumin, and salt.

2. Lay tortillas flat, spread chickpea mixture.

3. Top with spinach, roll tightly into wraps.

4. Wrap in foil or parchment for easy grab-and-go meals.

3. Baked Salmon with Sweet Potato Mash

Description: Rich in omega-3s, this salmon dish pairs well with creamy sweet potato and roasted broccoli.

Ingredients:

• 2 salmon fillets

• 2 medium sweet potatoes

• 1 cup broccoli florets

• 1 tbsp olive oil

• Garlic powder, paprika

Directions:

1. Bake salmon at 200°C (400°F) for 12–15 minutes.

2. Peel, boil, and mash sweet potatoes; season with garlic powder.

3. Roast broccoli with olive oil and paprika for 15 minutes.

4. Assemble salmon, mash, and broccoli in containers.

4. Quinoa & Black Bean Bowl

Description: A satisfying, plant-based bowl full of protein, healthy fats, and fresh flavors.

Ingredients:

• 1 cup cooked quinoa

• 1 can black beans

• 1 avocado, sliced

• 1 red bell pepper, diced

• 1 tbsp lime juice

• Fresh cilantro

Directions:

1. Cook quinoa and let cool slightly.

2. Rinse and drain black beans.

3. Combine quinoa, beans, and bell pepper.

4. Top with avocado slices, lime juice, and fresh cilantro.

5. Eggplant & Tomato Pasta

Description: Mediterranean-inspired pasta with roasted eggplant, ripe tomatoes, and garlic for a light but filling meal.

Ingredients:

• 200g whole wheat pasta

• 1 medium eggplant, cubed

• 2 tomatoes, chopped

• 2 cloves garlic, minced

• 1 tbsp olive oil

• Basil leaves

Directions:

1. Roast eggplant cubes with olive oil and garlic at 200°C (400°F) for 20 minutes.

2. Cook pasta until al dente.

3. Toss pasta with roasted eggplant and tomatoes.

4. Garnish with fresh basil.

6. Turkey & Zucchini Meatballs with Brown Rice

Description: Juicy turkey meatballs blended with zucchini for added moisture and nutrients, served with rice.

Ingredients:

• 500g lean ground turkey

• 1 zucchini, grated

• 1 egg

• ½ cup whole wheat breadcrumbs

• 2 cups cooked brown rice

Directions:

1. Mix turkey, zucchini, egg, and breadcrumbs. Form into meatballs.

2. Bake at 190°C (375°F) for 20 minutes until golden.

3. Serve with pre-cooked brown rice.

4. Portion into containers for easy lunches.

7. Tofu & Veggie Stir-Fry

Description: A quick, colorful stir-fry with tofu and mixed veggies for a plant-based protein boost.

Ingredients:

• 250g firm tofu, cubed

• 1 cup broccoli florets

• 1 red bell pepper

• 2 tbsp soy sauce or coconut aminos

• 1 tsp sesame oil

Directions:

1. Pan-fry tofu cubes in sesame oil until golden.

2. Add broccoli and bell pepper; stir-fry until tender.

3. Add soy sauce, toss everything together.

4. Serve over rice or store in meal prep containers.

8. Mushroom & Barley Soup

Description: A hearty, earthy soup made with mushrooms and barley, perfect for big batch cooking.

Ingredients:

• 1 cup pearl barley

• 2 cups mushrooms, sliced

• 1 onion, diced

• 2 carrots, diced

• 4 cups vegetable broth

• Thyme, pepper

Directions:

1. Sauté onion, carrots, and mushrooms until softened.

2. Add barley and vegetable broth.

3. Season with thyme and pepper.

4. Simmer 40–45 minutes until barley is tender.

9. Greek Yogurt & Berry Overnight Oats

Description: A high-protein breakfast or snack you can prepare the night before for convenience.

Ingredients:

• 1 cup rolled oats

• 1 cup Greek yogurt

• ½ cup mixed berries

• 1 tbsp chia seeds

• 1 tbsp honey (optional)

Directions:

1. Mix oats, yogurt, chia seeds, and honey in a container.

2. Stir well and refrigerate overnight.

3. Top with berries before serving.

10. Shrimp & Vegetable Rice Bowls

Description: A light, flavorful dish with sautéed shrimp, rice, and colorful vegetables for a balanced prep.

Ingredients:

• 250g shrimp, peeled

• 1 cup cooked brown rice

• 1 zucchini, sliced

• 1 cup snap peas

• 1 tbsp olive oil

• Soy sauce or seasoning of choice

Directions:

1. Heat olive oil in skillet, sauté shrimp until pink.

2. Add zucchini and snap peas, cook until tender-crisp.

3. Serve over brown rice, drizzle with soy sauce.

Conclusion

These 10 sustainable meal prep recipes give you a variety of flavors and nutrients while staying practical, eco-conscious, and waste-free. With a mix of plant-based and lean protein meals, you’ll have a balanced menu that supports both your body and the planet.