31 Meal Prep-Friendly Recipes to Cook This Week

The best meal prep recipes can be made ahead with ease, then portioned up for enjoyable future meals. They should also keep well - and dishes whose flavours improve as the ingredients mingle over time deserve extra credit. These favourite meal prep ideas will help keep you satisfied throughout the week, from a whole roast chicken to shred into salads or pasta to a meaty, freezer-friendly Bolognese and filling grain and rice bowls that can be prepared in advance. Set aside a little time now to plan and cook, and you will have delicious meals ready for the days ahead.

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01 of 31: All-Purpose Meal Prep Chicken and Broth

Simmer a whole chicken gently with aromatics - including onion, garlic, and ginger - for a clear, deeply savoury broth and tender meat. Shred the chicken into soups, stews, and easy weeknight dishes throughout the week.

02 of 31: Lemony Caesar Dense Bean Salad

Chickpeas, cannellini beans, and green beans are coated in a punchy Caesar dressing with plenty of lemon, making this bean salad bold and ideal for preparing in advance.

03 of 31: Smoked Salmon Corn Chowder

Sweetcorn and soft red potatoes form the base of this comforting chowder, while hot-smoked salmon lends a rich, delicate smokiness that makes it feel a little special. A light roux gives the stew body without weighing it down.

04 of 31: Julia's Favourite Roast Chicken

Roast a whole chicken on Sunday and you will have the foundation for all sorts of chicken dishes in the days that follow. Julia Child flavoured her roast chicken inside and out, filling the cavity with sautéed vegetables, lemon slices, and fresh herbs before rubbing butter over the skin. True to French tradition, she trussed the bird for even cooking.

05 of 31: Mediterranean-Inspired Broccoli and Bean Salad

Crunchy raw broccoli joins chickpeas and kidney beans in a bright, briny salad packed with oregano, Kalamata olives, red onion, feta, and sharp giardiniera. As it rests, the lemon and red wine vinegar dressing gently softens the broccoli, making the salad even better the following day.

06 of 31: Classic Beef Chilli

Make-ahead chilli is a brilliant staple that can be varied by serving it with pasta, rice, or cornbread, plus any toppings you prefer. This version uses fresh poblano and toasted ancho chilli powder, while tinned beans help it come together in under an hour.

07 of 31: Ramen Noodle Salad

Instant ramen, with the seasoning sachets discarded, is transformed into a chilled noodle salad with rocket, napa cabbage, sweetcorn, sugar snap peas, tomatoes, cucumber, and nori. Its glossy sweet-savoury dressing combines rice vinegar, soy sauce, tahini, sesame oil, ginger, garlic, and a kick of sriracha.

08 of 31: Spinach Lasagna

There are countless versions of spinach lasagna, but this one stands out for its straightforward method and generous amount of cheese. To freeze it, wrap the lasagna securely in cling film followed by aluminium foil, or divide it among freezer-safe containers.

09 of 31: Street Corn-Chicken Burrito Bowl

Think of it as elote in a bowl: seared chicken thighs and charred sweetcorn bring smoky-sweet flavour, while a tangy cotija and lime drizzle adds richness. Served over coriander-lime rice with crisp vegetables, it delivers creamy and crunchy textures without requiring either a grill or tortilla.

10 of 31: Salmon Rice Bowl

This filling rice bowl is simple to prepare and especially good topped with a fried egg; hard-boiled eggs, cooked ahead, work well too. Portion everything in advance, then add sliced avocado to each serving shortly before eating.

11 of 31: Lemongrass Chicken and Rice Casserole

Chicken thighs and drumsticks cook with coconut milk, mushrooms, ginger, and lemongrass in this aromatic one-pan bake, which draws inspiration from both the American South and Southeast Asia.

12 of 31: Bolognese Meat Sauce

Cookbook writer and Italian food authority Marcella Hazan's classic ragù is deeply comforting after its long, slow simmer. Since it needs several hours on the hob, it is not necessarily suited to a weeknight, but it is easy to make ahead for upcoming meals.

13 of 31: Chicken Shawarma Bowl

A fragrant, warming rub of coriander, cumin, smoked paprika, cardamom, and turmeric gives boneless chicken thighs their classic shawarma character. Serve them over yellow rice with cucumbers, olives, pickled onions, herbs, and a generous swirl of tahini sauce for a bright, balanced meal-prep-friendly dish.

14 of 31: Red Lentil Akoho Sy Voanio (Malagasy Coconut Lentils)

In this vegetarian take on a well-known Malagasy dish, lentils cook with tomatoes and aromatics in coconut milk and water, creating a rich, satisfying curry-like meal. Store it in an airtight container in the fridge for up to three days, or freeze it for up to one month.

15 of 31: Italian Grinder Pasta Salad

The best elements of an Italian grinder - salami, pepperoni, provolone, and pepperoncini - are tossed into a pasta salad suited to making ahead, with a tangy red wine vinegar and mayonnaise dressing. Quick-pickled red onion and crisp croutons give each bite the feel of the sandwich, without the roll.

16 of 31: Roasted Vegetable Grain Bowl with Chickpeas and Tahini-Ginger Dressing

Adapt this grain bowl using whichever grain, protein, or leafy green you have to hand. Whatever you select, the easy sesame-based dressing brings the ingredients together. Keep the chickpea and broccoli mixture and the dressing separately in airtight containers in the fridge for up to a week.

17 of 31: Louisiana Red Beans and Rice

Inspired by his mum's longstanding red beans and rice recipe, 2019 F&W Best New Chef Kwame Onwuachi begins with the Southern Holy Trinity: celery, pepper, and onion. It will keep in an airtight container in the fridge for up to four days, or in the freezer for up to three months.

18 of 31: Caprese Pesto Pasta Salad

Orecchiette holds on to basil pesto, loosened with a splash of pasta water, to create a glossy, herb-packed base dotted with sun-dried tomatoes. Cherry tomatoes, mozzarella pearls, and rich burrata provide summery creaminess, while a bright, syrupy balsamic reduction finishes the dish.

19 of 31: Breakfast Egg Cups with Parsley Gremolata and Mushrooms

Bake these egg cups and breakfast is taken care of until the following week. They can be refrigerated for up to five days or frozen for up to three months.

20 of 31: Chicken Korma

Caramelised onions and cashews are puréed with yoghurt into a gently sweet, tangy sauce for braising chicken thighs. Three layers of cumin, finished with garam masala, give this creamy, comforting curry a deep, aromatic flavour.

21 of 31: Pork Meatballs in Cashew Curry

In this delicious recipe from 2012 F&W Best New Chef Bryant Ng, seared pork meatballs are topped with a rich, silky curry made with curry powder, fresh ginger, and a touch of pungent fish sauce. Ng serves it with naan at Cassia in Santa Monica, though it is also excellent over rice, stirred through pasta, or piled into a hoagie roll.

22 of 31: Pozole Rojo

This Mexican pork stew, made with chillies and hominy, can be kept in the fridge for several days or frozen for longer storage. Prepare the toppings ahead and you will have several meals ready to serve.

23 of 31: Dutch Oven Classic Beef Stew

Spend two hours making this substantial beef stew, with tender pieces of beef and potato cooked in a Dutch oven, and it will serve six whenever you are ready.

24 of 31: PB&J Overnight Oats

Prepare breakfast for the coming week with this tasty take on overnight oats. You can make them up to five days ahead, although the oats become softer the longer they stand. If adding fresh fruit, do so just before serving unless you plan to eat it the following morning.

25 of 31: Summer Chicken-and-Pepper Stew

Sweet peppers and vibrant herbs make this light, garlicky chicken stew delicious spooned over polenta or served with crusty bread. It will keep chilled in the fridge for up to three days.

26 of 31: Kale-Artichoke Stuffed Shells

Stuffed shells reheat beautifully, so bake them in advance and divide them into portions for later. Cannellini beans add a hearty creaminess, while Calabrian chillies provide mild heat and fennel seeds bring earthy sweetness to jarred marinara sauce.

27 of 31: Tuna Salad

This classic tuna salad, dressed lightly with mayonnaise, is good in a sandwich, over green salad, or served with crackers, cucumber slices, or crisps. Add capers for an extra umami hit - but rinse them first if they are packed in salt.

28 of 31: Lazy Chicken-and-Sausage Cassoulet

Made with chicken thighs, smoked sausage, and white beans, this speedy cassoulet may be assembled a day ahead and baked when needed. It also works particularly well divided into five portions to reheat over the week ahead.

29 of 31: Jamaican Stew Peas and Spinners

Rich, filling, and satisfying, this vegetarian stew pea dish brings together red kidney beans, aromatics, coconut milk, a Scotch Bonnet pepper, and more. The spinners are simple, finger-shaped dumplings that add a dense, pleasantly chewy bite. Serve the dish over rice.

30 of 31: Potato and Poblano Taquitos

Filled with potatoes, chillies, and mushrooms, this recipe makes 20 taquitos to portion and enjoy later with beans, rice, pico de gallo, and an optional drizzle of crema.

31 of 31: Harissa White Bean Stew with Turmeric Yoghurt

Cookbook author Sarah DiGregorio builds depth and spice in her hearty white bean stew by using harissa twice: first during the long slow-cooker simmer, then again at the end for a fresh burst of heat. It keeps in the fridge for up to four days, making it ideal for meal prep.