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MEAL PREP: Your Lunch And Dinner Recipes For The Week Ahead – And The Shopping List To Make Them All

By katedemolder

December 20, 2016 at 12:10am


Food prep – that thing we know we should do each week, but when it comes to Sunday we can just never summon the brain power for it.

However, it doesn't have to be that way!

We've come up with a foolproof list of lunches and dinners to do you for the whole week, and the single shopping list from which you can do this from. 

All dishes are healthy without scrimping on taste, and will fill you up for ages. 

First off – here's your shopping list for all the recipes that follow

  • 6 eggs
  • 1 pack of chicken fillets
  • 1 big bag of frozen prawns
  • Frozen salmon fillets
  • 1 bag of peas
  • 1 big bag of leaves of your choice
  • 1 head of broccolli
  • 1 big onion (red or white)
  • 3 peppers
  • Tomatoes
  • Chillis of your preference
  • 2 tins of chickpeas
  • Quinoa
  • Brown rice
  • Pasta (brown or otherwise)


Lunch: Quinoa, salmon and broccoli bowl.

Kick off your meal with the taste of health and omega-3s. This dish is full of all the good stuff to keep your tastebuds happy, and the tough stuff to keep you going until dinner. Full recipe here.

Lunch 1

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Dinner: Brown rice stir-fry with vegetables. 

Simple, super easy comfort food to whip up right after work, and it's really good for you. This dish can be used with any vegetables really, so stock up on whatever's on special offer and chuck them in.

Full recipe here

Dinner 1

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Lunch: Quinoa and chilli prawns.

Basil is used in this recipe, but it's just as good with a splash of lemon juice, or loads of vegetables. We recommend throwing in some broccoli or peppers in with this too. Heaven.

Full recipe here

Dinner: Baked eggs in a bell pepper.

Warm, tasty and good for you. Oh, and they're super easy to make. There's the option to add pancetta to this dish, but the vegetarian way is just as good.

Full recipe here

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Lunch: Chicken and quinoa salad.

Another dish where vegetables can be varied, swapped or removed altogether - but this dish is best served with peas, onions, leaves and sprinklings of salt and pepper.

Full recipe here.

Lunch 3
Dinner: Chickpea burgers.

Kick the hump day blues with the fake-away to end all fake-aways. 

High in fibre, cheap to make AND counting as two of your five-a-day, this tasty veggie burger has quite a lot going for it. Serve in a pitta wrap or big lettuce leaves to complete the full burger feel.

Full recipe here

Dinner 3


Lunch: Chickpea and garden pea pasta salad.

Potentially the easiest and quickest lunch one could make, this dish tastes great with a simple zingy dressing or even just lashings of pepper.

Add bacon prawns if you have them lying around, for a fuller, meatier taste. Full recipe here

Lunch 2

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Dinner: Chilli, garlic and lime barbecued salmon parcels with prawns. 

Succulent, sumptuous and good enough to cook at any dinner party - this meal is as light as it is decadent while also being flavoursome and not overpowering. Serve with a side of brown rice to bulk it up if you're really hungry.

Full recipe here

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Lunch: Chicken pasta. 

Tasty, filling and filled with all the nutrients, protein and fibre that you could ever need - this dish is perfect to round off your working week, and kick start you for the weekend.

Full recipe here

Lunch 5
Dinner: Pasta with tomato sauce and vegetables. 

Tasty, simple comfort food done right. This simple deliciousness of this dish will that you don't cave and buy a take-away en route home. AND you can throw in all the vegetables you have left over. Happy days!

Full recipe here

Dinner 5

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