Meal prep recipes you can make ahead

Cook on Sunday, eat until Wednesday. All of these keep well in the fridge for 2–3 days or can be frozen.

66 recipes · calories and protein are worked out from the grams of each ingredient, per serving.

Varškėčiai (curd-cheese pancakes) in the oven35 min · 312 kcal · 25 g protein per serving
Thick red lentil soupIllustration
Thick red lentil soup35 min · 323 kcal · 17 g protein per servingTurkey and vegetable stew with rice40 min · 525 kcal · 44 g protein per servingBean stew with potatoes40 min · 439 kcal · 20 g protein per servingSplit pea soup with smoked paprika65 min · 329 kcal · 17 g protein per servingSauerkraut soup50 min · 191 kcal · 4 g protein per servingBraised cabbage with chicken thighs50 min · 371 kcal · 31 g protein per servingChickpea and spinach stew with rice30 min · 551 kcal · 20 g protein per servingBeef and bean chilli with rice40 min · 595 kcal · 35 g protein per servingWholewheat pasta with lentil and tomato sauce30 min · 509 kcal · 22 g protein per serving
Chicken and vegetable soupIllustration
Chicken and vegetable soup50 min · 276 kcal · 22 g protein per servingOven-baked turkey patties with buckwheat40 min · 435 kcal · 35 g protein per serving
Barščiai – beetroot soup with beansIllustration
Barščiai – beetroot soup with beans45 min · 261 kcal · 10 g protein per servingCurd cheese bake with apples50 min · 329 kcal · 25 g protein per serving
Kugelis (potato bake) – lighterIllustration
Kugelis (potato bake) – lighter105 min · 368 kcal · 16 g protein per serving
Balandėliai (cabbage rolls) with turkeyIllustration
Balandėliai (cabbage rolls) with turkey85 min · 353 kcal · 26 g protein per servingFresh cabbage soup with chicken50 min · 253 kcal · 19 g protein per serving
Crunchy roasted chickpeasIllustration
Crunchy roasted chickpeas30 min · 219 kcal · 11 g protein per serving
Indian lentil dal with riceIllustration
Indian lentil dal with rice35 min · 470 kcal · 19 g protein per servingPumpkin and chickpea curry40 min · 580 kcal · 17 g protein per servingOven-roasted vegetables with chickpeas45 min · 478 kcal · 18 g protein per servingPumpkin soup with lentils35 min · 291 kcal · 12 g protein per servingVegetable and bean soup with pasta35 min · 300 kcal · 13 g protein per servingAubergine and lentil stew45 min · 418 kcal · 16 g protein per serving
Vinegretas – beetroot and vegetable salad with beansIllustration
Vinegretas – beetroot and vegetable salad with beans20 min · 362 kcal · 13 g protein per servingCepelinai (potato dumplings) with turkey (lighter)90 min · 382 kcal · 20 g protein per servingOven-roasted chicken with potatoes and carrots55 min · 456 kcal · 40 g protein per serving
Beef stew with vegetablesIllustration
Beef stew with vegetables120 min · 407 kcal · 36 g protein per serving
Turkey bolognese with wholewheat pastaIllustration
Turkey bolognese with wholewheat pasta35 min · 494 kcal · 34 g protein per serving
Chicken plovIllustration
Chicken plov50 min · 446 kcal · 29 g protein per servingTinginiai balandėliai – lazy cabbage rolls50 min · 387 kcal · 30 g protein per serving
Bigosas – sauerkraut and pork stewIllustration
Bigosas – sauerkraut and pork stew90 min · 306 kcal · 26 g protein per servingMushroom soup with pearl barley50 min · 296 kcal · 10 g protein per servingFrikadelių sriuba – meatball soup40 min · 267 kcal · 20 g protein per servingBean burgers with cabbage salad40 min · 360 kcal · 17 g protein per serving
Banana oat cookiesIllustration
Banana oat cookies35 min · 112 kcal · 3 g protein per servingVegan chilli with lentils and sweet potatoes45 min · 518 kcal · 25 g protein per servingBalandėliai (cabbage rolls) with lentils and mushrooms90 min · 370 kcal · 17 g protein per servingCauliflower and chickpea curry with potatoes40 min · 392 kcal · 17 g protein per servingPearl barley “risotto” with mushrooms45 min · 376 kcal · 14 g protein per servingVegan plov with chickpeas45 min · 528 kcal · 16 g protein per servingMillet stew with beans and courgette35 min · 459 kcal · 20 g protein per servingStuffed peppers with lentils and rice60 min · 363 kcal · 13 g protein per servingTurkey and spinach lasagne (lighter)90 min · 464 kcal · 41 g protein per servingTurkey meatballs in tomato sauce with rice40 min · 488 kcal · 32 g protein per servingPork stew with mushrooms and potatoes70 min · 396 kcal · 34 g protein per servingChicken stew with carrots and mashed potatoes50 min · 423 kcal · 36 g protein per servingMexican chicken and bean soup35 min · 285 kcal · 28 g protein per servingŽirnių košė – split pea mash with fried onions70 min · 377 kcal · 21 g protein per servingKoldūnai (Lithuanian dumplings) with turkey90 min · 385 kcal · 25 g protein per serving
Silkė pataluose – layered herring salad (lighter)Illustration
Silkė pataluose – layered herring salad (lighter)90 min · 258 kcal · 12 g protein per serving
Apple cake (lighter)Illustration
Apple cake (lighter)60 min · 196 kcal · 5 g protein per serving
Georgian lobio – bean stew with walnutsIllustration
Georgian lobio – bean stew with walnuts30 min · 353 kcal · 17 g protein per serving
Chakhokhbili – Georgian chicken stewIllustration
Chakhokhbili – Georgian chicken stew50 min · 411 kcal · 34 g protein per servingFasolada – Greek bean soup40 min · 291 kcal · 13 g protein per serving
Moussaka with turkey (lighter)Illustration
Moussaka with turkey (lighter)80 min · 346 kcal · 25 g protein per serving
Mujaddara – lentils with rice and caramelised onionsIllustration
Mujaddara – lentils with rice and caramelised onions45 min · 413 kcal · 16 g protein per serving
Chicken paprikash with pastaIllustration
Chicken paprikash with pasta45 min · 395 kcal · 32 g protein per servingSeed and banana energy balls15 min · 149 kcal · 6 g protein per servingChickpea flour muffins with vegetables35 min · 252 kcal · 17 g protein per servingBeef patties with buckwheat and beetroot salad40 min · 497 kcal · 35 g protein per servingBarščiai – hot beetroot soup with beef100 min · 257 kcal · 22 g protein per servingRice bake with apples and curd cheese70 min · 328 kcal · 16 g protein per servingTroškinti kopūstai – braised cabbage with beans and smoked paprika45 min · 348 kcal · 16 g protein per servingSweet potato and lentil soup with coconut milk35 min · 385 kcal · 13 g protein per servingMillet bake with apples and coconut milk45 min · 379 kcal · 10 g protein per serving

Frequently asked questions

How long can cooked food be kept in the fridge?

Usually 2–3 days, if you cooled it quickly (within 1–2 hours) and keep it covered in a fridge at 4 °C or below. Fish and rice are best eaten sooner.

How do I reheat it safely?

Reheat until steaming hot, evenly all the way through. Reheat the same food only once.

How much should you actually eat?

The free calculator works out your daily calories and protein in about a minute – never below a safe minimum. Then pick recipes from here that fit. No sign-up needed.

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