Mediterranean Chickpea Salad
Chickpeas, crisp cucumber, olives and feta in a lemon-oregano dressing that gets better as it sits.
Collection · 10 recipes
Recipes that still taste good on day four
Dishes chosen specifically because they keep: components that store separately, textures that survive the fridge, flavours that deepen overnight.
Not every good recipe is a good meal prep recipe. Anything that depends on a crisp texture, a fresh herb garnish or a sauce emulsified at the last second will disappoint by Wednesday, however well it cooks on Sunday.
These ten were selected because they hold. Some, like the chickpea salad and the lentil soup, genuinely improve after a day as the dressing soaks in and the seasoning settles. Others are built from components that store separately and assemble in three minutes, which is the more reliable strategy in general.
Two rules cover most storage failures. Keep anything wet away from anything crisp until the moment of eating, and cool food properly on a tray before sealing it, since trapped steam ruins texture and creates the conditions bacteria prefer. Cooked grains, roasted vegetables and pulses keep about four days refrigerated; cooked chicken and fish are safest within three.
For the full method behind this approach, including a realistic ninety-minute Sunday and what to prep versus what to assemble, see the guide on component meal prep.
Avocado Quinoa Bowl
Fluffy quinoa, roasted vegetables and avocado under a lemon-tahini dressing, built for meal prep.
Lentil Herb Soup
A deeply savoury lentil soup with soffritto, herbs and lemon, thick enough to stand a spoon in.
Crispy Taco Rice Bowls
Spiced chicken, black beans and crisped rice layered into a loaded taco bowl with avocado and lime.
Warm Farro Salad
Nutty farro tossed with roasted squash, wilted greens and a sharp mustard vinaigrette.
Stuffed Bell Peppers
Sweet roasted peppers packed with herby rice, black beans and melted cheese, a full meal in one dish.
Citrus Kale Salad
Massaged kale with orange segments, toasted seeds and a sharp lemon dressing that holds up for days.
Coconut Rice Bowl
Fragrant coconut rice topped with quick-pickled vegetables, edamame and a lime-peanut drizzle.
Honey Soy Chicken Skillet
Tender chicken and crisp vegetables glazed in a sweet-savoury honey soy sauce that reduces to a lacquer.
Roasted Veggie Wrap
Charred vegetables, whipped hummus and crunchy greens rolled into a wrap that does not go soggy.
Meal Prep Recipes: common questions
How long does prepped food keep?
Cooked grains, roasted vegetables and legumes keep 4 days refrigerated. Cooked chicken and fish are safest within 3. Dressings and quick pickles last a week or more. Freeze anything you will not reach in that window.
How do I stop meal prep getting boring?
Prep components rather than finished meals, and make two or three different sauces. The same grain, protein and roasted vegetables taste like completely different meals under a tahini dressing versus a peanut sauce.
What should never be prepped in advance?
Avocado, fresh herbs, anything fried and anything crisp that will sit against something wet. Add those at the point of eating. Salted raw vegetables like cucumber and tomato should be drained before they go into a container.
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