3 Easy Meal Prep Recipes For Bring To Work Lunch

By now, you’ve probably heard of meal prep. Practiced by lazy cooks and fitness junkies alike, it’s the practice of preparing your meals in advance and storing them in the fridge for easy heat and eat meals. Considering that Asian cuisine boasts among the most mouth watering dishes out there, it’s no surprise that these exciting dishes are popular as meal prep options.


Recipe for Chicken Pad Thai


  1. 250g chicken breasts
  2. 100g noodle of choice
  3. 2 eggs
  4. 2 cloves of garlic
  5. 2 small chillies
  6. 1 red bell pepper
  7. 1 cup mushrooms
  8. 1 cup green onions
  9. 1 cup bean sprouts
  10. Fresh cilantro
  11. 3 teaspoons fish sauce
  12. 2 teaspoons soy sauce
  13. 1 tbsp coconut sugar
  14. 1 lime
  15. Chopped peanuts (optional)

How to Prepare Chicken Pad Thai

  1. Boil your noodles. Drain and set aside.
  2. Chop up the veggies (the bell pepper, mushrooms, green onions, cilantro) and halve the lime.
  3. Dice the garlic and chillies.
  4. Slice chicken breast into small pieces.
  5. In a bowl, mix the fish sauce, coconut sugar, and squeeze out the lime juice.
  6. Add a bit of oil to the pan and fry your garlic and chillies together. Once fragrant, toss in chicken breast pieces.
  7. Beat the eggs and fry with the chicken before adding the cooked noodles, fresh veggies and the sauce.
  8. Top with crushed peanuts and chopped cilantro.
  9. Makes two portions and can be stored in the refrigerator for up to 4 days until ready to reheat.


Recipe for Chicken & Vegetable Fried Rice


  1. 250g chicken breast
  2. 2 eggs
  3. 2 cloves garlic
  4. 60g carrot
  5. 60g onion
  6. 60g bell pepper
  7. 60g broccoli
  8. 1 cup white rice, cooked
  9. 2 tablespoons soy sauce
  10. 1 tablespoon sesame oil
  11. Salt & pepper

How to Cook Chicken & Vegetable Fried Rice

  1. Mince the garlic and cut the vegetables (carrots, onions, bell peppers and broccoli).
  2. Heat a tablespoon of oil over high heat in the pan and stir fry the garlic until fragrant but be careful not to burn the garlic.
  3. Add the chicken and stir in the carrots and onions until onions are translucent.
  4. Add bell peppers and broccoli and cook an additional 3-4 minutes.
  5. Push all of the cooked vegetables to the side of the pan, and beat the eggs before adding it to the pan.
  6. Scramble the eggs and mix with the rest of the vegetables.
  7. Add the cooked rice, soy sauce, sesame oil, and pepper to taste.
  8. Makes two portions and can be stored in the refrigerator for up to 4 days until ready to reheat.


Recipe for Pesto Chicken & Veggies


  1. 1 tablespoon olive oil
  2. 2 chicken thighs, deboned and de-skinned
  3. Salt & pepper
  4. 250g green beans
  5. 250g cherry tomato
  6. ½ cup pesto
  7. 1 cup pasta of choice (optional)

How to Cook Pesto Chicken & Veggies

  1. Heat olive oil in a large pan and add chicken thighs, season with salt and pepper.
  2. When the chicken is completely cooked through (should take about 12 minutes) remove from pan.
  3. Slice the chicken and set aside.
  4. With the same pan, cook the green beans until tender.
  5. Add the cut chicken to the pan followed by the tomatoes and pesto.
  6. Stir fry together until fully incorporated.
  7. At this point, you may add some cooked pasta to make the meal more substantial if you prefer.
  8. Makes two portions and can be stored in the refrigerator for up to 4 days until ready to reheat.