Meal Prep Magic: 5 x New Classic Recipes To Try

If you’ve ever stood in the kitchen on a Sunday afternoon wondering “What can I make that’ll feed us all week and still taste good come Thursday?” — this is for you.

Meal prep doesn’t need to be overwhelming. With just a handful of fuss-free recipes, you can set yourself up for nourishing meals that feel fresh, even on day five.

Whether you’re feeding kids, prepping lunches for work, or just trying to make dinnertime easier, here are five new classic meal prep recipes that are perfect for packing away and pulling out throughout your week.

1. Chickpea Curry with Rice

Fragrant. Filling. Weeknight ready.

A simple curry that simmers away while rice cooks. The flavours deepen overnight, making leftovers something to look forward to.

Ingredients

• 1 tbsp olive oil
• 1 brown onion, diced
• 2 tbsp curry paste
• 2 x 400g tins chickpeas, drained
• 1 x 400g tin coconut milk
• 1 x 400g tin diced tomatoes
• Salt to taste
• 2 cups cooked rice

Method

1. Heat olive oil in a saucepan over medium heat. Cook onion until soft.

2. Stir through curry paste and cook for 1 minute.

3. Add chickpeas, coconut milk and tomatoes. Stir well.

4. Simmer for 20 minutes until slightly thickened. Season to taste.

5. Serve with cooked rice.

Meal prep magic: 

• Add steamed greens for a fresh crunch.
• Store curry and rice in separate containers to keep flavours vibrant – why not give our perfectly portioned freezer trays a go.

2. Easy Vegetable Lasagna

Layered. Hearty. Family friendly.

Loaded with vegetables and plenty of cheese, this is comfort food that stretches across several meals. It slices neatly, reheats beautifully, and feels just as satisfying midweek as it does on Sunday night.

Ingredients

• 1 tbsp olive oil

• 1 zucchini, diced

• 1 capsicum, diced

• 1 cup mushrooms, sliced

• 1 jar (500–700g) passata

• 250g ricotta

• 2 cups grated mozzarella

• Lasagna sheets

• Salt and pepper

Method

1. Preheat oven to 180°C.

2. Heat olive oil in a pan and cook zucchini, capsicum and mushrooms until softened. Season lightly.

3. Stir through passata and simmer for 5 to 10 minutes.

4. In a baking dish, layer vegetable sauce, lasagna sheets, spoonfuls of ricotta and mozzarella.

5. Repeat layers, finishing with mozzarella on top.

6. Bake for 35 to 40 minutes until golden. Rest for 10 minutes before slicing.

Why it works for meal prep:

• Feeds a crowd or covers dinners for days

• Freezes well in individual portions

• Holds its texture and flavour throughout the week

Meal prep tip: 

• Slice before storing so dinners are ready to lift, heat and serve.

• Pop portions into your Food Prep and Storage Set containers and your future self will thank you come lunchtime.

3. Creamy Tomato Soup

Comforting. Simple. One pot and done.

This is the kind of recipe you’ll come back to. Smooth, warming, and easy to pair with toasties or sandwiches across the week.

Ingredients

• 1 tbsp olive oil

• 1 brown onion, diced

• 2 cloves garlic, minced

• 2 x 400g tins crushed tomatoes

• 2 cups chicken or vegetable stock

• ½ cup cream

• Handful fresh basil leaves
• Salt and pepper

Method

1. Heat olive oil in a large pot. Cook onion until softened.

2. Add garlic and cook for 1 minute.

3. Stir in crushed tomatoes and stock. Bring to a gentle simmer for 20 minutes.

4. Add basil, then blend until smooth.
5. Stir through cream and season to taste.

Meal prep tip: 

• Great with a sprinkle of parmesan. 

• Once cooled, pour into your freezer tray so individual portions are ready whenever you need something warm and comforting.

4. Roasted Root Vegetable Salad with Marinated Feta

Hearty. Colourful. Made to last.

Roasted vegetables, a little feta, and time in the oven. It holds its texture and flavour, even after a couple of days in the fridge.

Ingredients

• 2 carrots, chopped

• 1 sweet potato, cubed

• 1 beetroot, cubed

• 2 tbsp olive oil

• Salt

• 150g feta

• 1 tbsp olive oil

• 1 tsp lemon juice

• Handful rocket


Method

1. Preheat oven to 200°C.

2. Toss carrots, sweet potato and beetroot with olive oil and salt.

3. Roast for 30 to 35 minutes until tender and lightly caramelised. Cool slightly.

4. In a small bowl, combine feta with olive oil and lemon juice.

5. Toss roasted vegetables with rocket and top with marinated feta.


Why we love it:

• Vegetables stay firm

• Flavours develop over time

• Easy to bulk up with grains or grilled chicken


Meal prep tip:

• Let everything cool before storing in your glass containers. Keep the feta in a separate Glass Dip Bowl if you prefer it extra fresh, then assemble when ready to eat.

5. Breakfast Bars

Soft baked. Satisfying. Grab-and-go ready.

Sometimes meal prep isn’t just about dinners. A batch of breakfast bars can carry you through busy mornings and that 3pm snack moment when you need something a little grounding.

They’re simple to make, easy to batch bake, and the kind of recipe you’ll come back to whenever the pantry needs using up or you want something steady ready to go.

Ingredients

• 2 cups rolled oats

• ¼ cup pumpkin seeds (pepitas)

• 2 tbsp sunflower seeds

• ¼ cup dried cranberries or goji berries

• ¼ cup chopped dried apricots

• ½ cup peanut butter or almond butter

• ⅓ cup honey

• 2 eggs

• ½ tsp cinnamon

• Pinch of salt


Method

1. Preheat oven to 180°C.

2. In a large bowl, combine oats, seeds, dried fruit, cinnamon and salt.
3. In a separate bowl, mix nut butter, honey and eggs until smooth.
4. Pour wet mixture into dry ingredients and stir until well combined.
5. Spoon mixture evenly into your mould, pressing each portion down firmly.

6. Bake for 18 to 22 minutes until lightly golden.

7. Allow to cool completely before removing from the mould.


Why it works for meal prep:

• Easy to bake ahead on a Sunday

• Pre-portioned and ready to grab

• Freezer-friendly

• No slicing required

• Easy to adapt with whatever seeds or dried fruit you have on hand
• Perfect portion size for grab-and-go mornings


Meal prep tip:

• Once cooled, keep a few portions in the fridge for the week and freeze the rest straight in the mould. Just pop one out the night before and breakfast is sorted.


Make the Most of Your Meal Prep Containers

A set of quality glass containers keep food fresher longer, stack beautifully in the fridge, and make reheating effortless. You can cook in them, freeze them, reheat them and serve in them (we’ve also been known to eat out of them too!) Here’s how to use them with these recipes:

Layer smart: Carbs on the bottom, proteins and veg on top.


Separate sauces: Keep curries and dressings in our freezer trays to keep textures just right.


Label the day: Use a chalk pen so you know what’s what by Wednesday.

Explore Seed & Sprout’s range of glass food containers to make your weekly prep feel calm, organised and beautifully simple.

Meal prep isn’t about perfection. It’s about giving yourself a bit of ease, nourishment, and a sense that you’ve got this week in hand, one effortless lunch and dinner at a time.

Happy prepping!