Easy To Follow Meal Prep Recipe Database

A growing list of recipes from Australian creators so you can enjoy declicious easy to make recipes.
Recipe item
Crispy Chicken Burger by Aussie Fitness

Crispy Chicken Burger by Aussie Fitness

322Cals

23 GProtein

High Protein Big Mac Meal by Aussie Fitness

High Protein Big Mac Meal by Aussie Fitness

605Cals

53 GProtein

Low Calorie & High Protein Beef Crunch Wrap by Aussie Fitness

Low Calorie & High Protein Beef Crunch Wrap by Aussie Fitness

309Cals

30 GProtein

High Protein Low Calorie Macaroni & Cheese by Aussie Fitness

High Protein Low Calorie Macaroni & Cheese by Aussie Fitness

523Cals

20 GProtein

Low Calorie Protein Pizza by Aussie Fitness

Low Calorie Protein Pizza by Aussie Fitness

457Cals

22 GProtein

Low Calorie Whopper With Cheese(Burger King Whopper) by Aussie Fitness

Low Calorie Whopper With Cheese(Burger King Whopper) by Aussie Fitness

793Cals

41 GProtein

Healthy Breakfast Burger by Aussie Fitness

Healthy Breakfast Burger by Aussie Fitness

438Cals

49 GProtein

High Protein Big Mac Loaded Fries by Aussie Fitness

High Protein Big Mac Loaded Fries by Aussie Fitness

501Cals

46 GProtein

High Protein Bbq Chicken Pizza Recipe by Aussie Fitness

High Protein Bbq Chicken Pizza Recipe by Aussie Fitness

469Cals

24 GProtein

Easy Cheesy Garlic Pizza Recipe by Aussie Fitness

Easy Cheesy Garlic Pizza Recipe by Aussie Fitness

590Cals

25 GProtein

Easy Spicy Chicken Recipe by Aussie Fitness

Easy Spicy Chicken Recipe by Aussie Fitness

489Cals

43 GProtein

Macro Friendly Fried Chicken Burger by Aussie Fitness

Macro Friendly Fried Chicken Burger by Aussie Fitness

661Cals

44 GProtein

Low Calorie Beef Nachos Recipe by Aussie Fitness

Low Calorie Beef Nachos Recipe by Aussie Fitness

324Cals

36 GProtein

Low Cal & High Protein Sticky Buffalo Chicken Bites by Aussie Fitness

Low Cal & High Protein Sticky Buffalo Chicken Bites by Aussie Fitness

401Cals

50 GProtein

Low Calorie Breakfast Pizza by Aussie Fitness

Low Calorie Breakfast Pizza by Aussie Fitness

317Cals

30 GProtein

Macro Friendly Buffalo Ranch Chicken Burger by Aussie Fitness

Macro Friendly Buffalo Ranch Chicken Burger by Aussie Fitness

543Cals

48 GProtein

Low Calorie Big Mac Taco by Aussie Fitness

Low Calorie Big Mac Taco by Aussie Fitness

277Cals

33 GProtein

Low Calorie & High Protein Nandos Wrap by Aussie Fitness

Low Calorie & High Protein Nandos Wrap by Aussie Fitness

360Cals

33 GProtein

Low Calorie Bbq Pulled Beef Burger by Aussie Fitness

Low Calorie Bbq Pulled Beef Burger by Aussie Fitness

393Cals

23 GProtein

High Protein & Low Calorie Chicken Nuggets by Aussie Fitness

High Protein & Low Calorie Chicken Nuggets by Aussie Fitness

27Cals

4 GProtein

High Protein Buffalo Chicken Dip by Aussie Fitness

High Protein Buffalo Chicken Dip by Aussie Fitness

425Cals

59 GProtein

Healthy High Protein Pasta Bake by Aussie Fitness

Healthy High Protein Pasta Bake by Aussie Fitness

513Cals

42 GProtein

Honey Soy Chicken Stir Fry by Aussie Fitness

Honey Soy Chicken Stir Fry by Aussie Fitness

443Cals

46 GProtein

Massive Garlic Prawn Pizza by Aussie Fitness

Massive Garlic Prawn Pizza by Aussie Fitness

360Cals

45 GProtein

Giant Chicken Gyros by Aussie Fitness

Giant Chicken Gyros by Aussie Fitness

523Cals

45 GProtein

Kfc Zinger Wrap Fake Away by Aussie Fitness

Kfc Zinger Wrap Fake Away by Aussie Fitness

309Cals

33 GProtein

Cheeseburger Pizza by Aussie Fitness

Cheeseburger Pizza by Aussie Fitness

545Cals

41 GProtein

Low Calorie Double Whopper Cheese Burger by Aussie Fitness

Low Calorie Double Whopper Cheese Burger by Aussie Fitness

558Cals

47 GProtein

Low Calorie & High Protein Breakfast Wrap by Aussie Fitness

Low Calorie & High Protein Breakfast Wrap by Aussie Fitness

558Cals

44 GProtein

Bbq Beef Sandwich by Aussie Fitness

Bbq Beef Sandwich by Aussie Fitness

491Cals

46 GProtein

Low Calorie Crispy Nandos Wings by Aussie Fitness

Low Calorie Crispy Nandos Wings by Aussie Fitness

113Cals

9 GProtein

Easy Low Calorie & High Protein Breakfast by Aussie Fitness

Easy Low Calorie & High Protein Breakfast by Aussie Fitness

340Cals

37 GProtein

Chicken Pita Wrap by Aussie Fitness

Chicken Pita Wrap by Aussie Fitness

445Cals

55 GProtein

Low Calorie Loaded Baked Potatoes by Aussie Fitness

Low Calorie Loaded Baked Potatoes by Aussie Fitness

547Cals

30 GProtein

High Protein Creamy Nandos Chicken Pasta by Aussie Fitness

High Protein Creamy Nandos Chicken Pasta by Aussie Fitness

440Cals

34 GProtein

Easy Low Cal & High Protein Burger by Aussie Fitness

Easy Low Cal & High Protein Burger by Aussie Fitness

568Cals

46 GProtein

High Protein Pesto Chicken Pasta by Aussie Fitness

High Protein Pesto Chicken Pasta by Aussie Fitness

574Cals

37 GProtein

Macro friendly KFC Zinger Stacker by Aussie Fitness

Macro friendly KFC Zinger Stacker by Aussie Fitness

574Cals

58 GProtein

Low Cal & High Protein Breakfast Burrito by Aussie Fitness

Low Cal & High Protein Breakfast Burrito by Aussie Fitness

281Cals

44 GProtein

Chicken Nachos by Aussie Fitness

Chicken Nachos by Aussie Fitness

479Cals

37 GProtein

Healthy Shrimp Stir Fry by Aussie Fitness

Healthy Shrimp Stir Fry by Aussie Fitness

419Cals

54 GProtein

Counting Zacro’s Macro Friendly Cheeseburger

Counting Zacro’s Macro Friendly Cheeseburger

608Cals

35 GProtein

Counting Zacro’s Hungry Zac’s Whopper (Burger King Whopper)

Counting Zacro’s Hungry Zac’s Whopper (Burger King Whopper)

555Cals

35 GProtein

Counting Zacro’s Macro Friendly Honey Chicken

Counting Zacro’s Macro Friendly Honey Chicken

363Cals

36 GProtein

Counting Zacro’s Macro Friendly Hawaiian Pizza

Counting Zacro’s Macro Friendly Hawaiian Pizza

634Cals

44 GProtein

Counting Zacro’s Low Calorie Pepperoni Pizza

Counting Zacro’s Low Calorie Pepperoni Pizza

611Cals

39 GProtein

Counting Zacro’s Macro Friendly McChicken (McDonald’s McChicken)

Counting Zacro’s Macro Friendly McChicken (McDonald’s McChicken)

676Cals

31 GProtein

Counting Zacro’s Low Calorie Chicken Parmigiana

Counting Zacro’s Low Calorie Chicken Parmigiana

353Cals

43 GProtein

Counting Zacro’s Low Calorie Butter Chicken

Counting Zacro’s Low Calorie Butter Chicken

430Cals

55 GProtein

Counting Zacro’s High Protein Breakfast Wrap

Counting Zacro’s High Protein Breakfast Wrap

383Cals

22 GProtein

Counting Zacro’s Satay Chicken

Counting Zacro’s Satay Chicken

434Cals

48 GProtein

Counting Zacro’s Chicken Tacos with Mango Salsa

Counting Zacro’s Chicken Tacos with Mango Salsa

480Cals

41 GProtein

Counting Zacro’s Sweet and Sticky Meatballs

Counting Zacro’s Sweet and Sticky Meatballs

427Cals

40 GProtein

Counting Zacro’s Lower Cal Zinger Crunch Burger(KFC Zinger Crunch)

Counting Zacro’s Lower Cal Zinger Crunch Burger(KFC Zinger Crunch)

633Cals

41 GProtein

Counting Zacro’s Quarter Pounder (McDonald’s Quarter Pounder)

Counting Zacro’s Quarter Pounder (McDonald’s Quarter Pounder)

663Cals

38 GProtein

Counting Zacro’s the zcspicy (McDonald’s McSpicy)

Counting Zacro’s the zcspicy (McDonald’s McSpicy)

382Cals

35 GProtein

Counting Zacro’s Chicken Gordon Blue

Counting Zacro’s Chicken Gordon Blue

247Cals

21 GProtein

Counting Zacro’s Breakfast Pizza

Counting Zacro’s Breakfast Pizza

848Cals

48 GProtein

Counting Zacro’s Crunch Wrap

Counting Zacro’s Crunch Wrap

392Cals

34 GProtein

Counting Zacro’s Fakeaway Zinger Burger (KFC Zinger)

Counting Zacro’s Fakeaway Zinger Burger (KFC Zinger)

627Cals

40 GProtein

Counting Zacro’s Big Zac (McDonald’s Big Mac)

Counting Zacro’s Big Zac (McDonald’s Big Mac)

650Cals

42 GProtein

Counting Zacro’s Macro Friendly Meatlovers Pizza

Counting Zacro’s Macro Friendly Meatlovers Pizza

722Cals

46 GProtein

Counting Zacro's Sweet Chilli Chicken Wrap

Counting Zacro's Sweet Chilli Chicken Wrap

463Cals

36 GProtein

Easy To Make Baked Fried Rice That's Surprisingly Good

Easy To Make Baked Fried Rice That's Surprisingly Good

413Cals

19 GProtein

Tasty Chicken Pasta Ragu
Guided

Tasty Chicken Pasta Ragu

481Cals

46 GProtein

Spicy Kani Noodle Salad (VEGAN)
Guided

Spicy Kani Noodle Salad (VEGAN)

397Cals

22 GProtein

Simple Steak & Pork Rice Stir Fry
Guided

Simple Steak & Pork Rice Stir Fry

594Cals

30 GProtein

Breakfast Burrito
Guided

Breakfast Burrito

491Cals

16 GProtein

Chickpea Pasta with Turkey Meatballs
Guided

Chickpea Pasta with Turkey Meatballs

513Cals

69 GProtein

Air fryer Chicken Burrito Bowl
Guided

Air fryer Chicken Burrito Bowl

629Cals

49 GProtein

Maple & Chipotle Glazed Salmon with Rice & Asparagus
Guided

Maple & Chipotle Glazed Salmon with Rice & Asparagus

510Cals

45 GProtein

Grab n Go Breakfast Muffins
Guided

Grab n Go Breakfast Muffins

371Cals

27 GProtein

Nourish'd Inspired Chia Pudding
Guided

Nourish'd Inspired Chia Pudding

292Cals

5 GProtein

Nourish'd Inspired Beef Stroganoff
Guided

Nourish'd Inspired Beef Stroganoff

969Cals

36 GProtein

YouFoodz Inspired Satay Chicken & Veg
Guided

YouFoodz Inspired Satay Chicken & Veg

485Cals

44 GProtein

YouFoodz Inspired Lemon Pepper Chicken
Guided

YouFoodz Inspired Lemon Pepper Chicken

577Cals

33 GProtein

Be Fit Foods Inspired Almond & Quinoa Protein Porridge
Guided

Be Fit Foods Inspired Almond & Quinoa Protein Porridge

404Cals

18 GProtein

Beef Chilli With Cauliflower Rice
Guided

Beef Chilli With Cauliflower Rice

473Cals

30 GProtein

Chef Good Inspired Seed And Grain Slice
Guided

Chef Good Inspired Seed And Grain Slice

220Cals

3 GProtein

Naked Chicken Fajitas
Guided

Naked Chicken Fajitas

363Cals

37 GProtein

Butter Chicken With Chickpeas And Cauliflower Rice
Guided

Butter Chicken With Chickpeas And Cauliflower Rice

400Cals

28 GProtein

Youfoodz Inspired Portuguese Chicken
Guided

Youfoodz Inspired Portuguese Chicken

513Cals

34 GProtein

Youfoodz Inspired Mexican Beef Lasagne
Guided

Youfoodz Inspired Mexican Beef Lasagne

610Cals

36 GProtein

Youfoodz Inspired Loaded Mexican Chicken
Guided

Youfoodz Inspired Loaded Mexican Chicken

394Cals

40 GProtein

Youfoodz Inspired Jerk Chicken & Rice
Guided

Youfoodz Inspired Jerk Chicken & Rice

531Cals

41 GProtein

Youfoodz Inspired Butter Chicken
Guided

Youfoodz Inspired Butter Chicken

600Cals

31 GProtein

Grilled Salmon With Stir Fry Greens
Guided

Grilled Salmon With Stir Fry Greens

384Cals

20 GProtein

My Muscle Chef Inspired Thai Yellow Curry with Tofu & Brown Rice
Guided

My Muscle Chef Inspired Thai Yellow Curry with Tofu & Brown Rice

421Cals

13 GProtein

My Muscle Chef Inspired Vegan Spaghetti Bolognese
Guided

My Muscle Chef Inspired Vegan Spaghetti Bolognese

302Cals

15 GProtein

My Muscle Chef Inspired Chipotle Chicken Burrito Bowl
Guided

My Muscle Chef Inspired Chipotle Chicken Burrito Bowl

487Cals

41 GProtein

My Muscle Chef Inspired Chicken Fried Rice With Vegetables
Guided

My Muscle Chef Inspired Chicken Fried Rice With Vegetables

458Cals

45 GProtein

Beef Enchilada Bake
Guided

Beef Enchilada Bake

634Cals

36 GProtein

Beef Medallions, Saffron Rice & Green Beans
Guided

Beef Medallions, Saffron Rice & Green Beans

517Cals

26 GProtein

Chimichurri Steak
Guided

Chimichurri Steak

567Cals

33 GProtein

Chipotle Lime Chicken
Guided

Chipotle Lime Chicken

656Cals

52 GProtein

Instant Pot Sautéed Chicken Thighs With Fragrant Basmati Rice
Guided

Instant Pot Sautéed Chicken Thighs With Fragrant Basmati Rice

568Cals

32 GProtein

Pulled BBQ Chicken in Tomato Sauce, Rice & Zucchini
Guided

Pulled BBQ Chicken in Tomato Sauce, Rice & Zucchini

472Cals

39 GProtein

Turkey Almond Schnitzel with Mashed Potatoes & Corn
Guided

Turkey Almond Schnitzel with Mashed Potatoes & Corn

482Cals

36 GProtein

Protein Packed Chilli Con Carne
Guided

Protein Packed Chilli Con Carne

699Cals

32 GProtein

Healthy Sweet and Sour Pork
Guided

Healthy Sweet and Sour Pork

506Cals

26 GProtein

Healthy Chicken Stir Fry
Guided

Healthy Chicken Stir Fry

373Cals

34 GProtein

Healthy Pesto Chicken
Guided

Healthy Pesto Chicken

290Cals

33 GProtein

Healthy Miso Salmon & Rice
Guided

Healthy Miso Salmon & Rice

563Cals

45 GProtein

Japchae & Chicken Bento Boxes
Guided

Japchae & Chicken Bento Boxes

252Cals

15 GProtein

Galbijjim Korean Braised Short Ribs
Guided

Galbijjim Korean Braised Short Ribs

930Cals

44 GProtein

Healthy Japanese Omurice Bento Box
Guided

Healthy Japanese Omurice Bento Box

683Cals

48 GProtein

Healthy Ground Beef Bulgogi
Guided

Healthy Ground Beef Bulgogi

520Cals

38 GProtein

Keto Cauliflower Fried Rice
Guided

Keto Cauliflower Fried Rice

535Cals

39 GProtein

Kimchi Fried Rice
Guided

Kimchi Fried Rice

1183Cals

57 GProtein

Hainan Chicken Rice
Guided

Hainan Chicken Rice

674Cals

26 GProtein

Healthy & Affordable Teriyaki Chicken
Guided

Healthy & Affordable Teriyaki Chicken

931Cals

63 GProtein

Meet our experts

Meal prep just means preparing your meals in advance. This usually involves cooking meals for a whole week in advance and storing them in your fridge or freezer to reheat and eat later on.

In this guide we explore the basics of meal prepping and answer some common questions you might have.

What are the benefits of meal prepping?

✅ Saves money
✅ Time efficient
✅ Have more control over food
✅ Maintains a balanced, nutritious diet
✅ Reduces stress related to planning and cooking meals daily

What’s the difference between eating leftovers and meal prepping?

Meal prepping also involves measuring your food to hit your calories and macros. This allows you to control your intake by planning in advance what your meals are which is helpful to reach weight loss or weight gain goals, especially if you’re new to calorie counting.

How much time will it take?

It generally takes around 4 hours of preparation including the time taken for planning, choosing recipes, shopping for ingredients, cooking and storing your meals. Cooking times vary greatly depending on the complexity of your recipe. You can get a simple rice, steamed fish and veggies meal done in two hours for a whole week, but many preppers might not want to eat the same meal everyday.

How much will it cost?

Based on where you shop, a basic Chicken Teriyaki meal with 200g chicken, 100g white rice and 50g broccoli should cost you no more than $4.00 per meal. Comparatively most providers charge on average $10.00 – $16.00 per meal.

What are the most common ingredients for meal prep?

Ingredients largely depend on how easy you want to make your meals. However if you begin exploring the range of ready made meals from providers, you can easily spot the common ingredients. Here is a handy list of common ingredients chosen based on cost, protein and convenience:

PROTEINS CARBS FATS
🍗 Chicken 🍚 Rice 🥑 Avocado
🥩 Beef 🍝 Pasta 🧀 Cheese
🐟 Tuna 🍜 Noodles 🧈 Butter
🥚 Eggs 🍠 Potatos 🥜 Nuts
🍣 Salmon 🧆 Chickpeas
🦃 Turkey ✅ Quinoa
🐖 Pork
✅ Lentils
✅ Tofu

Ingredients you should probably avoid because they don’t store or reheat well:

❌🍞 Bread for instance may get soggy if you’re reheating a sandwich you had prepared a day or two before.
❌🧀 Cooked cheese is a dicey one too, as it may cause indigestion if not reheated properly.
❌🐟 Seafood can be quite pungent when reheated so keep that in mind!
❌🍅 Same goes with veggies and fruits or anything crispy, they will not remain crispy 4 days later. So unless you’re storing these separately till you’re ready to eat (there are some great meal prep containers with dividers to keep ingredients separate), it’s best to avoid them.

What equipment do I need?

Beyond what you can normally find there are 4 things which can make meal prepping a lot easier:

➡ Digital food scale
➡ Rice cooker / steamer
➡ Electric grill (like George Foreman)
➡ Storage containers (see below)

The founder of Food 4 Fitness started with just a rice cooker and George Foreman grill.

George Foreman Jumbo Grill with Temperature Control

George Foreman Jumbo Grill with Temperature Control

Grill your proteins and vegies on this grill for quick and easy batch cooking. The non-stick surface means minimal use of oils and mess as the excess fats drip down into the tray.
STAINLESS STEEL DIGITAL KITCHEN SCALE

STAINLESS STEEL DIGITAL KITCHEN SCALE

An essential for all meal preppers to carefully measure and portion your meals. Choose one that is easy to use and can measure in both grams and ounces for overseas recipes.
MULTIFUNCTION RICE COOKER

MULTIFUNCTION RICE COOKER

If you’re serious about rice, you want one of these fancy induction ones with a really thick bowl inside that makes fluffy delicious rice. A standard 5.5 cup model will make approx 15x 50g carb meals.
SUNBEAM - PB8080 - TWO-WAY BLENDER

SUNBEAM - PB8080 - TWO-WAY BLENDER

Great for smoothies (or milkshakes) and also chop vegies. Large 2L capacity and non-skid feet to keep the blender firmly planted while being relatively quiet compared to the cheaper models.
MICROWAVE & FREEZER SAFE REUSABLE FOOD CONTAINERS

MICROWAVE & FREEZER SAFE REUSABLE FOOD CONTAINERS

Storing and taking your meals is at the core of all good meal prep. Make sure you get microwave and freezer safe containers that’s airtight and leakproof like these ones.

See the more comprehensive kitchen essentials list.

Choosing the best meal prep container

This is a huge deal because picking the right meal prep container directly affects the whole experience after the meal prep is done (when you get to actually enjoy it). Meal prep containers come in 4 varieties:

  1. Disposable containersAmazon
    ✅ Extremely convenient, no washing
    ✅ Most come BPA free, microwaveable and freezable
    ❌ Can leak from lid when turned upside down
    ❌ Not environmentally friendly
  2. Plastic containersAmazon
    ✅ Cheap over the long run
    ✅ Most are BPA free, microwaveable and freezable
    ✅ Most will have lock or clip mechanisms to secure the lid so its air tight
    ❌ Can stain after regular use
  3. Glass containersAmazon
    ✅ Naturally BPA free
    ✅ Most are microwaveable and freezable
    ✅ Most will have lock or clip mechanisms to secure the lid so its air tight
    ❌ Heavier and more expensive
    ❌ Can’t be dropped
  4. Stainless steelAmazon
    ✅ Naturally BPA free
    ✅ Most are microwaveable and freezable
    ✅ Most will have lock or clip mechanisms to secure the lid so its air tight
    ❌ More expensive
    ❌ Can’t be microwaved

There are some other considerations too:

❓ How many meal prep containers do I need?
A good starting point is 10 so you have a few spare to be used in rotation even if you’re only preparing 5-6 meals at a time.

❓ Do you need to differentiate each meal?
Use transparent containers so you can see what’s inside without opening the lid or adding on additional labels.

❓ Will you be travelling with the meals?Consider those that are air-tight and leak proof
Consider containers that are air-tight and leak proof so they won’t leak while you’re travelling. You could also pair it with an insulated bag to keep it cool.

❓ Do the ingredients need to be separated?
There are bento style containers to keep ingredients separated.

Check out our more comprehensive guide to meal prepping basics.