Weekdays in our home can get busy, with early mornings, and endless to-do lists. That’s why I dedicate a few hours every Sunday to meal prep. It’s my favorite way to make the week less stressful and ensure we always have something nourishing (and delicious) ready to go.

This week’s prep is all about protein-packed, comforting food that reheats beautifully and stays fresh for days. I made:

• Homemade high-protein bagels (perfect for breakfast or snacks)

• Breakfast sandwiches using those bagels, eggs, spinach, parmesan, and turkey slices

• Flavorful Asian-style marinated chicken cubes for easy lunches and dinners

• A cozy, creamy vegetable pasta with mushrooms, bell peppers, and spinach

All these recipes are simple, flexible, and made to mix and match, so you can combine them however you like throughout the week.

Why You’ll Love This Meal Prep

• Quick and balanced: Protein, carbs, and vegetables, everything you need for satisfying weekday meals.

• Budget-friendly: Uses basic pantry ingredients and everyday produce.

• No food waste: Everything stores well and can be reheated or frozen.

• Flexible: Mix and match your proteins, carbs, and sauces for new combinations daily.

• Make-ahead friendly: All recipes stay fresh in the fridge for several days.

Protein Bagels

These soft, high-protein bagels are made without yeast, which means no long rising times. The Greek yogurt gives them a chewy, satisfying texture, and they’re perfect for sandwiches or just toasted with cream cheese.

Ingredients

• 280g all-purpose flour (or bread flour)

• 15g baking powder (about 4 tsp)

• 1 tsp salt

• 360g Greek yogurt (plain, thick)

• 1 egg white, lightly beaten (for brushing)

• Sesame seeds or cinnamon sugar for topping

Instructions

1. Preheat oven to 180°C (350°F). Line a baking tray with parchment paper.

2. In a large bowl, whisk together flour, baking powder, and salt. Add Greek yogurt and mix until a dough forms.

3. Transfer to a floured surface and divide into 6 equal portions. Shape each into a rope, then join the ends to form bagels.

4. Brush with egg white, sprinkle toppings, and bake for 20 minutes or until golden brown.

5. Cool completely before slicing.

Storage & Reheating

• Store bagels in an airtight container in the fridge for up to 5 days.

• Freeze for up to 2 months in a sealed bag or container.

• To reheat, toast directly from frozen or warm in a preheated oven (180°C) for 5–6 minutes until soft and crisp.

Breakfast Sandwiches

These breakfast sandwiches are a lifesaver for busy mornings. I layer scrambled eggs, spinach, parmesan, and turkey slices between my homemade bagels, they’re quick, high in protein, and taste freshly made when reheated.

Ingredients

• 6 eggs

• Salt and pepper, to taste

• Handful of spinach

• Grated parmesan

• Turkey slices

• 6 homemade protein bagels

Instructions

1. Whisk eggs with salt and pepper, then scramble in a nonstick pan.

2. Add spinach and parmesan, and stir until wilted.

3. Slice bagels in half, layer with scrambled eggs and turkey slices.

4. Wrap each sandwich tightly in parchment paper or foil.

Storage & Reheating

• Refrigerate for up to 3–4 days.

• To reheat: unwrap and warm in a preheated oven or air fryer at 180°C for 5–7 minutes.

• For microwaving: wrap in a damp paper towel and heat for 30–40 seconds to keep the bread soft.

• Avoid freezing assembled sandwiches (the texture of eggs changes), but you can freeze the bagels separately.

Marinated Chicken

This juicy marinated chicken is the kind of meal prep protein you’ll use in everything, pasta, wraps, rice bowls, or salads. It’s full of umami from soy and oyster sauce, and the sriracha gives it a mild, addictive heat.

Ingredients

• 800g chicken breast or thighs, cubed

• 1 tbsp soy sauce

• 1 tsp dark soy sauce

• 2 tsp oyster sauce

• 1 tbsp sriracha

• 1 tsp chili flakes

• 1 tsp vinegar

• 1 tsp black pepper

• 2 tsp paprika

• 1 tsp MSG

Instructions

1. Combine all ingredients in a bowl. Mix well and marinate for at least 20 minutes (or overnight in the fridge).

2. Heat a drizzle of oil in a pan and cook chicken on medium-high heat until golden brown and fully cooked through.

Storage & Reheating

• Refrigerate in airtight containers for up to 4 days.

• Freeze in meal prep portions for up to 2 months.

• To reheat: warm in a skillet over low heat with a splash of water or broth, or air fry for 3–4 minutes until heated through.

Creamy Vegetable Pasta

This comforting pasta is creamy, flavorful, and packed with veggies, the kind of meal that makes you look forward to lunch. It reheats beautifully without losing its texture, thanks to the cream and parmesan.

Ingredients

• 1 onion, chopped

• 2 garlic cloves, chopped

• 500g mushrooms, sliced

• 3 bell peppers, chopped

• 250g baby spinach

• 1 tbsp soy sauce

• 1 tbsp tomato paste

• 2 tbsp ketchup

• 1 tbsp oyster sauce

• 2 tsp vinegar

• 1 tbsp paprika

• 2 tsp MSG

• 300ml cream

• 1kg cooked pasta

• Grated parmesan, for topping

Instructions

1. In a large pan, sauté onion and garlic until soft and fragrant.

2. Add mushrooms and bell peppers; cook until tender.

3. Stir in soy sauce, tomato paste, ketchup, oyster sauce, vinegar, paprika, and MSG.

4. Add cream and spinach, stir until spinach wilts.

5. Toss in the cooked pasta and combine well. Finish with parmesan before serving.

Storage & Reheating

• Store in airtight containers in the fridge for up to 4–5 days.

• For reheating, warm in a pan over medium heat with a splash of milk or water to loosen the sauce.

• Not ideal for freezing (due to the cream), but can be frozen for up to 1 month if needed, thaw overnight in the fridge before reheating.

Storage Overview