Cook in batches, save money!

Meal prepping is a fantastic way to save money, time, and reduce food waste. These recipes are easy to make, affordable, and perfect for batch cooking, helping you have tasty, nutritious meals ready throughout the week.

1. Vegetable and lentil curry

This hearty curry is packed with protein, fibre, and warming spices. It’s budget-friendly, filling, and can be enjoyed with rice, naan, or by itself.

Ingredients (Serves 4-5)

• 1 tbsp vegetable oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 400g can of chopped tomatoes
• 200g red lentils, rinsed
• 1 large carrot, chopped
• 1 courgette, chopped
• 1 bell pepper, chopped
• 400ml coconut milk (or a cheaper alternative: 200ml coconut milk + 200ml water)
• Salt and pepper to taste
• Fresh coriander, for garnish (optional)

Method

1. Heat the oil in a large pot and sauté the onion and garlic until soft.
2. Add the curry powder, cumin, and coriander, cooking for a minute until fragrant.
3. Stir in the chopped tomatoes, lentils, carrot, courgette, and bell pepper.
4. Pour in the coconut milk, season with salt and pepper, and bring to a boil.
5. Reduce the heat and simmer for 20-25 minutes, stirring occasionally, until the lentils and vegetables are tender.
6. Taste and adjust seasoning as needed. Garnish with fresh coriander if desired.
7. Divide into containers and store in the fridge for up to 5 days, or freeze for later.

Serve with: Rice or naan bread. Reheat and enjoy!

2. Chicken and vegetable tray bake

This one-pan dish is easy to prepare, full of flavour, and can be customised with your favourite vegetables. It’s perfect for those looking for a balanced, protein-rich meal.

Ingredients (Serves 4)

• 500g chicken thighs or drumsticks
• 2 tbsp olive oil
• 1 tsp dried rosemary
• 1 tsp dried thyme
• Salt and pepper to taste
• 2 large potatoes, chopped into chunks
• 2 carrots, sliced
• 1 courgette, sliced
• 1 red onion, chopped
• 1 bell pepper, sliced

Method

1. Preheat the oven to 200°C (180°C fan/gas mark 6).
2. In a large bowl, toss the chicken pieces with 1 tbsp olive oil, rosemary, thyme, salt, and pepper.
3. Spread the chicken on a large baking tray. In the same bowl, add the potatoes, carrots, courgette, onion, and bell pepper with the remaining oil, and season with salt and pepper.
4. Arrange the vegetables around the chicken on the tray, making sure they’re in an even layer.
5. Roast in the oven for 35-40 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Divide into meal prep containers and store in the fridge for up to 4 days.

Serve with: A side of leafy greens or a dollop of hummus for extra flavour when reheating.

3. Pasta with tomato and spinach sauce

This simple pasta dish is filling, affordable, and a great source of vitamins. You can add extra veggies or protein (like chickpeas or leftover chicken) to make it even heartier.

Ingredients (Serves 4)

• 300g pasta (penne or fusilli work well)
• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 400g can of chopped tomatoes
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste
• 100g fresh spinach
• 50g grated cheddar or parmesan cheese (optional)

Method

1. Cook the pasta according to package instructions, then drain and set aside.
2. Heat the olive oil in a large pan over medium heat. Sauté the onion and garlic until soft.
3. Add the chopped tomatoes, oregano, basil, salt, and pepper. Let the sauce simmer for 10 minutes until thickened.
4. Stir in the spinach and cook until wilted, about 2 minutes.
5. Add the cooked pasta to the sauce and mix well.
6. Divide into containers, sprinkle with cheese if desired, and store in the fridge for up to 4 days.

Serve with: Fresh basil or a sprinkle of chilli flakes for extra flavour when reheating.

These meals are perfect for storing in the fridge or freezer, making it easy to have delicious, budget-friendly options ready whenever you need them. Happy cooking!