Our 6 Easiest Breakfast and Lunch Meal-Prep Recipes

Eating right is all about giving your body the fuel it needs to power through that day’s to-do list.

Getting healthy breakfast in before a day at the office means not having that sugar-crash at 11am, not having to chug coffee to keep going through the afternoon, and having one less worry occupying your mind.

We promised in our Meal-Prep Tips blog post that we’d put together some of our favourite meal prep recipes for you, and we’ve followed through. These customisable recipes take 10-20 minutes to put together, and can be eaten that morning or taken with you on your commute.

Make these 6 easy breakfast and lunch recipes on a Sunday afternoon, and work away undistracted, knowing that for the rest of the week, you’ve got a delicious meal waiting for you in the office fridge.

We’ve all heard people insist that breakfast is the most important meal of the day. These satisfying breakfasts set you up right for the day ahead, but don’t make your morning even more of a mad rush to get to the office.

Breakfast

Overnight oats

In a container or jar, mix ½ a cup of rolled oats with ½ cup of milk.

Then you can get creative. Add whatever will make your morning that little bit more exciting and special. Your oats can be packed full of protein by adding peanut butter and chia seeds, or a handful of berries for a hit of vitamins.

Bircher muesli

Bircher muesli might sound like the boring option on a hotel breakfast menu, but make a batch of this on a Sunday, and you’ll find the flavours actually get stronger and more delicious as the week goes on.

In a container, mix ½ cup of Bircher muesli for every morning you’ll be eating it, together with a dash of milk and however much Greek yoghurt you like – anywhere from a few tablespoons per serve to ½ a cup. To this, you can add your favourite fruit, and if you’ve got a sweet tooth, a dash of honey or maple syrup.

Frittata

More of a savoury-tooth? Breakfast frittatas are a grab-and-go easy breakfast that just take a bit of preparation on a Sunday. Like all these recipes, you can add your favourite breakfast flavours: bacon, tomatoes, mushrooms, potatoes, zucchini, spinach. It’s completely up to you!

Mix 4 beaten eggs with any cooked vegetables and additions of your choice, and either cook in a fry pan or in the oven.

Lunch

Pasta salad

Make a big batch of this for the week ahead, and you’ll thank yourself for it.

Cook a packet of pasta and add to whatever you like in a salad: roast vegetables, fresh vegetables, roast chicken, fried bacon.

In a separate container, mix together your favourite dressing: balsamic vinaigrette, or tahini, garlic and lemon juice, or pick up your favourite store-bought mayonnaise. Keep this separate to avoid making your salad wilt and soggy if you’re using fresh vegetables, and just add it the night before you eat that batch.

Burrito bowl

Burrito bowls are talked about on social media relentlessly, but don’t let the pictures of immaculate rainbow-coloured bowls stop you from trying this out; burrito bowls can be as simple or time-consuming as you make them, but they’re always packed with delicious flavour.

Fry your protein (normally black beans or chicken) and whatever vegetables you have in your fridge (a tasty combination is capsicum, corn and zucchini) with onion, garlic and chilli. Add spices like ground cumin, cayenne, paprika, pepper, and salt, until the meat is cooked.

Add your base (quinoa, brown rice, or couscous) to a container, and mix through the cooked protein and vegetables. Finish with a dash of olive oil, coriander leaves and lime juice to taste.

Falafel wraps

Freeze a packet of falafels and pick up a tub of hummus for a week’s worth of delicious, wholesome wraps. Use whatever wraps you like, and spread a generous layer of hummus through the centre. Halve your falafels and place them on the hummus together with chopped tomatoes, cucumber, and greens of your choice (a great mix is rocket and spinach leaves).

Comment below to let us know your favourite grab-and-go meals for a day at the office, and to share how you go with these recipes. We hope they're the fuel you need for the week's to-do list ahead.

 

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