4 easy meal prep recipes: Eat well & stay organised!

Want to save time, eat well and feel more organised throughout the week?

Meal prep can make healthy eating much easier by removing the stress of busy mornings, last-minute lunches and wondering what to cook after a long day. Having nourishing meals ready to go can help you stay consistent with healthy habits, support your gut health and make it easier to enjoy balanced meals throughout the week.

The good news is that meal prep doesn’t have to mean spending hours in the kitchen. A few simple batch-cooked recipes can keep your fridge and freezer stocked with delicious, nutritious options.

Here are four easy meal prep recipes that can be prepared ahead of time and enjoyed throughout the week –

Breakfast: Banana Baked Oatmeal

These soft-baked oatmeal cups are perfect for busy mornings. Make a batch at the weekend, freeze them individually and simply grab one when you need a quick breakfast or snack.

Ingredients

Makes 12

270g rolled oats
2-3 mashed bananas
1 TSP ground cinnamon
1 TSP Baking powder
2 large eggs
60ml maple syrup
1 TSP pure vanilla extract
240ml unsweetened coconut milk
60ml melted coconut oil
175g dark chocolate chips
Butter for greasing

Method

Preheat the oven to 180°C (160°C fan).
In a large bowl, combine the oats, cinnamon and baking powder.
In a separate bowl, whisk together the eggs, mashed banana, maple syrup and vanilla extract until smooth. Gradually whisk in the coconut milk and melted coconut oil.
Pour the wet ingredients into the dry ingredients and stir until fully combined. The oats should be well-coated and lightly covered with liquid. If the mixture seems dry, add a splash more milk.
Fold through the chocolate chips.
Grease a 12-hole muffin tray or line with paper cases. Divide the mixture evenly between the cups and gently press down with the back of a spoon.
Bake for 25-30 minutes until golden brown.
Allow to cool completely before wrapping individually and freezing.

To serve, microwave from frozen for approximately 90 seconds and top with berries or a drizzle of peanut butter.

Lunch: Italian-style Veggie Soup

Soup is one of the easiest meals to batch cook and freeze. Packed with vegetables, fibre and plant-based protein, this comforting soup is perfect for healthy lunches throughout the week.

Ingredients

Serves 8

2 carrots, diced
2 onions, diced
4 sticks of celery, diced
4 cloves of garlic, crushed
1 TBSP olive oil
2 TBSP tomato purée
2 bay leaves (optional)
2 courgettes, diced
400g tinned butter beans (or similar), drained
400g tinned chopped tomatoes
1.5 litres of vegetable stock
100g parmesan
140g small pasta (e.g macaroni)
1 TBSP of dried or fresh basil
1 TSP of Chuckling Goat Postbiotic per serving

Method

Heat the olive oil in a large saucepan. Add the onions, carrots and celery and cook gently for 15-20 minutes until softened.
Add the garlic, tomato purée, herbs, and courgettes and cook for another 4-5 minutes.
Add the beans, chopped tomatoes and stock. Bring to a simmer and cook for 20 minutes.
If freezing, allow the soup to cool completely before portioning and freezing.
When ready to serve, reheat thoroughly, add the pasta and half the parmesan, then simmer for 6-8 minutes until the pasta is cooked.
Finish with basil, remaining parmesan and 1 tsp of Postbiotic.

Serve with crusty sourdough bread 😋

Dinner: Veggie Lasagne

This flexible veggie lasagne is a fantastic way to use up vegetables and stock your freezer with healthy dinners. Feel free to swap vegetables depending on what you have available.

Ingredients

Makes 10 small portions

3 red peppers
2 aubergines
8 TBSP olive oil
10-15 lasagne sheets
125g mozzarella
8 cherry tomatoes
1 TBSP of parmesan
1 TSP of Chuckling Goat Postbiotic per serving

For the sauce:
1 TBSP olive oil
1 onion
2 cloves of garlic
1 carrot
2 TBSP tomato purée
200ml red wine
3 tins of 400g chopped tomatoes
1 handful of fresh basil leaves

For the white sauce:
85g butter
85g plain flour
750ml milk

Method

Heat the olive oil in a saucepan and cook the onion, garlic and carrot until softened.
Add the tomato purée and cook for 1 minute before pouring in the wine.
Add the chopped tomatoes and basil and simmer for 20 minutes.
Allow to cool slightly, then blend until smooth.
For the white sauce, melt the butter in a saucepan. Stir in the flour and cook for 2 minutes.
Gradually whisk in the milk and continue stirring until thickened.
Preheat the oven to 200°C (180°C fan).
Place the peppers and aubergines onto baking trays, drizzle with olive oil and roast for 25 minutes until softened and lightly browned.
Reduce the oven to 180°C (160°C fan).
Layer the vegetables, tomato sauce, lasagne sheets and white sauce in a large ovenproof dish.
Repeat until you have three layers.
Finish with the remaining white sauce, mozzarella and cherry tomatoes.
Bake for 45 minutes until golden and bubbling.
Allow to cool completely before portioning and freezing.
When serving, sprinkle with parmesan and 1 TSP of Postbiotic.

Healthy snack: Yoghurt Bark

This simple frozen snack is packed with protein, healthy fats and fibre, making it perfect for satisfying sweet cravings between meals.

Ingredients

500g yoghurt, Greek, coconut, or thick Kefir

Choice of toppings:
150g frozen mixed berries, or chopped pitted dates
30g pistachios, roughly chopped, or 25g almonds, roughly chopped
1 TBSP honey or maple syrup
Finely grated zest of 1 orange
Pinch cinnamon

Method

Line a baking tray or freezer-safe dish with baking paper.
Spread the yoghurt evenly across the tray.
Scatter over your chosen toppings and drizzle with honey or maple syrup if using.
Freeze for at least 2 hours or until completely solid.
Remove from the freezer, peel away the baking paper and break into shards.

Store in a freezer bag or airtight container for up to 3 months.

Meal prep doesn’t have to be complicated. Having a few nourishing meals and snacks ready to go can make healthy eating feel much more achievable, even during your busiest weeks.

By combining fibre-rich vegetables, wholegrains, fermented foods and quality proteins, these recipes support both your overall wellbeing and your gut health.

Remember, consistency often matters more than perfection. A stocked freezer and a few reliable recipes can go a long way towards helping you feel organised, nourished and ready for the week ahead.

Looking for more gut-friendly recipes? Check out these.

Questions? Contact one of our Nutritional Therapists via live chat from 8 am to 8 pm on weekdays for bespoke advice on gut wellness.