Meal prepping has become one of the most practical ways for people across the UK to eat well without spending hours in the kitchen every evening. Whether you are trying to lose weight, build muscle, or simply eat more consistently, preparing your meals in advance — and counting the calories as you go — puts you firmly in control of your nutrition.
Meal prepping is the practice of planning, cooking, and portioning several meals in one session — usually on a Sunday or whichever day suits your schedule. Instead of deciding what to eat each day (and reaching for whatever is convenient), you open the fridge and grab a ready-made, nutritionally balanced meal.
It works because it removes the two biggest obstacles to healthy eating: time pressure and decision fatigue. When you are tired after work, a pre-made chicken and vegetable stir-fry is far more appealing than spending 40 minutes cooking from scratch — and far healthier than ordering a takeaway.
These meals use ingredients readily available at Tesco, Sainsbury’s, Aldi, Asda, and Lidl. Costs are approximate and based on February 2026 UK supermarket prices. Each recipe makes 4 portions.
| Meal | Calories | Protein | Carbs | Fat | Prep Time | Cost/Portion |
|---|---|---|---|---|---|---|
| Chicken Tikka with Brown Rice & Roasted Veg | 485 kcal | 38g | 52g | 12g | 45 min | £3.20 |
| Turkey Mince Chilli with Sweet Potato | 460 kcal | 35g | 48g | 11g | 40 min | £3.50 |
| Salmon & Broccoli with New Potatoes | 520 kcal | 34g | 40g | 22g | 30 min | £4.80 |
| Veggie Bean & Lentil Stew with Wholemeal Roll | 420 kcal | 22g | 58g | 8g | 35 min | £2.60 |
| Chicken Burrito Bowl (Rice, Beans, Salsa, Peppers) | 510 kcal | 36g | 55g | 14g | 40 min | £3.40 |
| Pork Loin with Roasted Mediterranean Veg & Couscous | 475 kcal | 33g | 46g | 15g | 45 min | £3.70 |
| Prawn Stir-Fry with Egg Noodles | 440 kcal | 30g | 50g | 10g | 25 min | £4.10 |
Frozen vegetables, tinned beans, and supermarket own-brand chicken breast are your best friends. A 1kg bag of frozen broccoli from Aldi or Lidl costs around £1 and lasts across multiple preps. Tinned kidney beans and chickpeas are typically 40–60p per tin.
The biggest mistake people make with meal prep is guessing portions. A “handful” of rice can vary by 100 calories depending on the handful. Here is a reliable method that takes the guesswork out entirely.
Use digital kitchen scales (available from £8–15 at most UK retailers). Weigh each ingredient in grams as you add it to the pot, pan, or baking tray. Raw weights are more accurate than cooked weights because water loss during cooking varies.
As you weigh each ingredient, log it in a calorie counting app. A good app will let you scan barcodes for packaged items (like tinned tomatoes or pasta) and search for whole foods (like chicken breast or courgettes). This gives you the total calories and macros for the entire batch.
If your batch makes 4 portions, divide the totals by 4. Some apps, including NutraSafe, let you save recipes and automatically calculate per-portion nutrition. This means you only need to log the recipe once — then simply add “1 portion” to your diary each day.
Invest in a set of identical meal prep containers (600–800ml is ideal for most meals). When you divide food equally between identical containers, you know each portion is the same size without needing to weigh the finished meals individually.
Weigh the entire cooked batch on your scales. Divide by the number of portions to get the target weight per container. For example, if your chilli weighs 2,400g and makes 4 portions, each container should hold 600g.
Your ideal meal prep macros depend on what you are working towards. The NHS recommends that adults get around 50% of energy from carbohydrates, with at least 0.75g of protein per kilogram of bodyweight.
| Goal | Daily Calories | Protein | Carbs | Fat | Per Meal (3 meals + snacks) |
|---|---|---|---|---|---|
| Weight Loss | 1,500–1,800 kcal | 30% | 40% | 30% | 400–480 kcal |
| Maintenance | 1,800–2,200 kcal | 25% | 45% | 30% | 480–580 kcal |
| Muscle Gain | 2,200–2,800 kcal | 30–35% | 40–45% | 25% | 580–700 kcal |
These are general guidelines. Your personal needs depend on your age, height, weight, and activity level. A macro tracker can help you fine-tune targets based on your progress over time.
You do not need a professional kitchen. Most UK kitchens already have most of these items.
The Food Standards Agency (FSA) provides clear guidance on storing cooked food safely.
Cool cooked food to room temperature within 1–2 hours. Do not leave cooked food sitting out for longer than 2 hours. Dividing food into smaller containers helps it cool faster.
Store meal prep containers in the fridge at 5°C or below. The FSA advises eating refrigerated cooked food within 3–4 days. For a 5-day meal prep, cook enough for 3 days in the fridge and freeze the remaining 2 portions.
Most meal preps freeze well for up to 3 months. Stews, chillies, curries, and grain-based dishes freeze particularly well. Salads and raw vegetables do not freeze well — add those fresh when you eat the meal.
Reheat meals to at least 70°C throughout. In a microwave, stir halfway through. Only reheat food once — do not reheat leftovers a second time.
Cooked rice can harbour Bacillus cereus bacteria if left at room temperature. The FSA recommends cooling rice within 1 hour and refrigerating immediately. Eat refrigerated rice within 1 day, or freeze it. Reheat until steaming hot throughout.
Meal prepping is straightforward, but getting the calorie counts right is where most people slip up. NutraSafe is designed to help with exactly that.
Eyeballing portions is the fastest way to undo accurate calorie counting. A “splash” of olive oil can easily be 100–150 calories. Weigh everything, especially oils, nuts, cheese, and sauces.
Meal prep burnout is real. Rotate between 3–4 different meals each week to keep things interesting.
Some foods go soggy when stored. Keep crunchy elements separate and add them just before eating. Store sauces in small pots rather than pouring them over food in advance.
A tablespoon of olive oil adds around 120 calories. Soy sauce, curry paste, and other flavourings all contribute. Log everything.
If you are new to meal prepping, start with 3–4 portions rather than a full week. Get comfortable, find meals you enjoy, and scale up.
Many meal preps end up carb-heavy. Aim for at least 25–30g of protein per meal to support satiety and muscle maintenance. Our guide to high-protein, low-calorie foods can help.
Scan ingredients, calculate portions, and see your full macro and micronutrient breakdown — all in one app.
Try NutraSafe FreeMost adults aiming for 1,800–2,200 calories per day should target 400–600 calories per main meal, leaving room for snacks and drinks. If your goal is weight loss, aim for the lower end (400–450 calories). For maintenance or muscle gain, aim higher (500–600+ calories).
According to the FSA, cooked food stored at 5°C or below is safe for up to 3–4 days. For longer storage, freeze portions on the day you cook them — most meal preps freeze well for up to 3 months. Always cool food within 2 hours before refrigerating, and reheat to 70°C or above.
Yes, significantly. The average UK office worker spends £8–12 per day on bought lunch. A typical meal prep costs £3–5 per portion. That is a saving of roughly £25–35 per week, or over £1,200 per year.
Weigh every ingredient in grams before cooking using digital kitchen scales. Log each ingredient in a calorie counting app like NutraSafe, then divide the total by the number of portions. Weighing cooked food can be inaccurate because water loss during cooking changes the weight.
You can, but food safety matters. Keep 3–4 days worth in the fridge and freeze the rest. On Wednesday or Thursday, move frozen portions to the fridge to defrost overnight.
Last updated: February 2026