As a busy professional in the UK, it’s very hard to find time to cook healthy meals regularly. Buying store-bought food isn’t a good option if you want to lead a healthy lifestyle.
That’s why this article offers some top healthy meal ideas that you can prep at home and store in the fridge.
Top 10 Healthy Meal Prep Ideas for Busy UK Professionals
1. Overnight Oats
It is one of the easiest and fastest healthy meal prep ideas you can try. Simply combine your ingredients the night before, and the next morning, you will have a high-fibre, protein-rich breakfast ready to eat.
Ingredients:
- ½ cup rolled oats
- 2 cups almond milk
- 4 cups mixed berries
- 1 tbsp chia seeds
- 1 tbsp nuts
- 1 tsp honey or jaggery
Method:
- In a bowl, add rolled oats and almond milk, then stir well.
- After that, add your preferred sweetener, which can be jaggery or honey.
- Then add chia seeds and your preferred nuts, as they provide healthy fats
- Finally, are the berries of your choice
2. Chicken and Veggie Stir-Fry
If you like to eat chicken for lunch or dinner, then here is a high-protein meal for you.
The chicken and veggie stir fry is a quick and nutritious meal that is filled with antioxidants, vitamins, minerals, and healthy fats.
Ingredients:
- 1 chicken breast (about 150g)
- 1 cup mixed stir-fry veggies
- 1 tbsp soy sauce
- 1 tsp ginger, grated
- 1 garlic clove, minced
- ½ cup cooked rice (or noodles)
Method:
- Slice the chicken breast into thin strips.
- Then in the wok or large frying in medium heat, add 1 tbsp of oil.
- Add the chicken to the pan and cook for 5-7 minutes until fully cooked and browned.
- Then in the same pan, add the veggies like peppers, snap peas, carrots, cabbage, etc., and cook for another 5 minutes, and don’t forget to stir frequently.
- After that, add the minced garlic, grated ginger, and soy sauce. Cook it for an extra 2 minutes.
- Finally, serve the dish with cooked rice or noodles.
3. Quinoa Salad with Avocado & Chickpeas
Quinoa salad with avocado and chickpeas is a perfect and healthy lunch filled with high fibre and protein. It is both delicious and healthy at the same time, which you can prep in a few minutes.
Ingredients:
- 1 cup quinoa (cooked)
- 1 can of chickpeas (drained and rinsed)
- 1 ripe avocado, diced
- 1 pint cherry tomatoes, halved
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley (optional, for garnish)
Method:
- First, cook the quinoa according to the package instructions
- Then, in a large mixing bowl, combine the cooked quinoa, chickpeas, diced avocado, and cherry tomatoes.
- After that, drizzle some olive oil and lemon juice, season with salt and pepper, and combine well.
- Add chopped fresh parsley as a garnish if you want.
4. Egg fried rice
The egg fried rice is an OG meal where you can easily use your leftover rice to make a perfect light main course. This dish is filled with taste and nutrients.
Ingredients:
- 2 cups cooked rice (preferably day-old)
- 2 eggs
- 1 onion, chopped
- 1 cup frozen mixed vegetables
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil (or vegetable oil)
- Salt and pepper to taste
Method:
- Heat oil in a large pan or wok, then add the chopped onion and cook for 2-3 minutes.
- In that same pan, add the frozen mixed vegetables and stir-fry for 5-7 minutes.
- Push the vegetables to the side of the pan and scramble the eggs in the same pan.
- Add the cooked rice and soy sauce, then stir everything together thoroughly.
- In the end, Season with salt and pepper.
5. Salmon and Sweet Potato Bowl
As we know Salmon fish is rich in Omega 3 fatty acid and the sweet potato provides a natural sweetness and fibre.
So if you are looking for a wholesome meal for lunch or dinner then you can easily make it.
Ingredients:
- 2 salmon fillets
- 2 sweet potatoes, cubed
- 1 teaspoon Olive oil
- 1 teaspoon Smoked paprika
- Salt and pepper
- Mixed greens (spinach, rocket, etc)
- Lemon
Method:
- Roast sweet potato cubes in olive oil, smoked paprika, salt, and pepper at 200°C for 25-30 minutes
- While the sweet potatoes are roasting, season the salmon fillets with salt and pepper.
- Then, Grill or bake the salmon until cooked through and each side is golden.
- After that, assemble with greens, sweet potato, and salmon, then squeeze lemon on top.
6. Turkey and Spinach Meatballs
A finely cooked Turkey in itself is delicious, and combining it with healthy vegetables and tasty spices, this dish creates a nutritious and flavourful bite.
Ingredients:
- 500g lean ground turkey
- 1 cup fresh spinach, chopped
- 1 egg
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 1 tablespoon olive oil for frying
Method:
- In a large bowl, combine the ground turkey, chopped spinach, egg, garlic, oregano, basil, salt, and pepper.
- Heat olive oil in a frying pan over medium heat. Cook the meatballs for 5-6 minutes, turning occasionally, until browned on all sides.
- Take a mixture of ingredients to make meatballs and bake at 180°C for 10-12 minutes
- Serve with a side salad or whole-grain pasta
7. Pasta with Tomato and Garlic Sauce
Pasta with tomato and garlic sauce is a classic dish that is easy to make and yet full of flavour. So, for a quick dinner after work or a small gathering, it’s a nice dish to cook.
Ingredients
- 200g pasta (any kind)
- 1 can of diced tomatoes
- 3 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh spinach or basil (optional)
Method:
- Cook pasta according to package instructions with some salt and oil, then drain.
- Heat olive oil in a pan and saute garlic for 1-2 minutes until you smell the fragrance
- Add the diced tomatoes, oregano, salt, and pepper, then let it simmer for 10-15 minutes, allowing the sauce to thicken.
- Add fresh spinach or basil if using, and cook until it softens totally
- Toss the cooked pasta with the sauce, and it’s done
8. Lentil and Veggie Soup
This is no doubt the most healthy plant-based meal you can try. This dish is, rich in fibre protein and vitamins making it both comforting and energizing.
Ingredients
- 1 cup dried lentils (green or brown)
- 1 onion, chopped
- 2 carrots, diced
- 2 celery sticks, diced
- 1 can of diced tomatoes
- 1 litre vegetable stock
- 2 garlic cloves, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for sauteing
Method:
- Heat olive oil in a large pot, then add chopped onions, carrots, celery, and garlic, and Cook for 5 minutes
- After that, add cumin and cook for another minute.
- Then, add lentils, diced tomatoes, and vegetable stock. Bring to a boil, then reduce to a simmer.
- Add a pinch of salt and cook for 35-40 minutes, or until lentils are softened, then season with salt (if required) and pepper.
9. Chicken and Rice Burrito Bowl
It is a tasty and well-balanced meal with protein fibre and healthy fats. You can customise the flavour based on your preference with seasoning and topping.
Ingredients:
- 2 chicken breasts
- 1 cup brown rice (cooked)
- Black beans (canned or cooked)
- 1/2 cup corn (canned or frozen)
- 1 avocado, slíced
- 1/2 cup salsa
- 1 tablespoon olive oil
- Salt and pepper to taste
Method:
- At first, grill or bake the chicken breasts, then slice them.
- Then assemble a bowl with rice, beans, corn, salsa, and chicken
- Top with avocado slices
10. Vegetable Frittata
This protein, vitamin, and fibre fact meal is perfect for breakfast, brunch, or a light dinner. The vegetable Frittata is a satisfying meal that you can make with little effort.
Ingredients:
- 6 eggs
- 1 cup mixed vegetables (spinach, mushrooms, peppers, etc)
- 1 onion, chopped
- 1/2 cup grated cheese (optional)
- 1 tablespoon olive oil
- Salt and pepper to taste
Methods:
- First, preheat the oven to 180°C (350°F)
- Then heat olive oil in a frying pan over medium heat, after that pan add the chopped onion and vegetables and saute the ingredients for 5-7 minutes until soft.
- Once done, whisk the eggs in a bowl and season with salt and pepper like an omelet, then pour the eggs over the cooked vegetables.
- Cook on low heat for 5-7 minutes until the edges set and if you want you can sprinkle grated cheese on top.
- You can put a lid on the pan and let the egg cook on low flame or transfer the pan to the oven and bake for 10-12 minutes until the eggs are fully set.
- Then it’s ready to eat.
Conclusion
In the end, you can see there are multiple healthy meal ideas available that you can cook on weekends, and then later throughout the weekdays, you can have those meals for breakfast, lunch, or dinner.
