Summer Meals UK: Fresh Meal Prep Recipes for Hot Weeks

Ingredients

• 2 chicken breasts
• 400g new potatoes
• 1/2 cucumber, diced
• 200g cherry tomatoes, halved
• 120g 0% Greek yogurt
• 1 lemon
• 1 tbsp chopped mint or parsley
• 1 tsp olive oil
• Salt, pepper and garlic granules

Method

1. Boil the new potatoes until tender, then drain and cool.
2. Season the chicken with lemon zest, garlic granules, salt and pepper, then grill or pan-cook until cooked through.
3. Mix the yogurt with lemon juice, herbs, pepper and a pinch of salt.
4. Slice the chicken and divide it with potatoes, cucumber and tomatoes between two boxes.
5. Keep the yogurt dressing separate until serving so the cucumber stays crisp.

Ingredients

• 240g dry pasta
• 2 tins tuna in spring water, drained
• 1 small tin sweetcorn, drained
• 250g cherry tomatoes, halved
• 1 red pepper, diced
• 3 tbsp Greek yogurt
• 1 tbsp light mayonnaise
• 1 tsp Dijon mustard
• Lemon juice and black pepper

Method

1. Cook the pasta until just tender, then rinse briefly under cold water and drain well.
2. Mix the yogurt, mayonnaise, mustard, lemon juice and pepper into a light dressing.
3. Fold the pasta with tuna, sweetcorn, tomatoes, pepper and dressing.
4. Portion into three lunch boxes and add extra salad leaves on the day if you like more crunch.

Ingredients

• 120g couscous
• 1 tin chickpeas, drained
• 160g lighter halloumi
• 1 peach or nectarine, sliced
• 1/2 cucumber, diced
• A handful of rocket
• 1 lemon
• 1 tsp olive oil
• Mint, parsley or basil

Method

1. Cover the couscous with boiling water, leave for 5 minutes, then fluff with lemon juice and herbs.
2. Slice and pan-fry the halloumi until golden.
3. Toss chickpeas, cucumber, peach and rocket through the couscous.
4. Top with halloumi and a little extra lemon before serving.

Ingredients

• 200g cooked king prawns
• 120g dry rice noodles
• 1/2 mango, sliced
• 1/2 cucumber, ribboned or sliced
• 1 carrot, grated
• 1 lime
• 1 tbsp sweet chilli sauce
• 1 tsp reduced-salt soy sauce
• Coriander or mint

Method

1. Soak or cook the rice noodles according to the packet, then cool under running water.
2. Mix lime juice, sweet chilli sauce and soy sauce into a quick dressing.
3. Toss noodles with prawns, mango, cucumber, carrot and herbs.
4. Pack the dressing separately if taking it to work.

Ingredients

• 100g oats
• 300g 0% Greek yogurt or skyr
• 150ml semi-skimmed milk
• 150g strawberries or mixed berries
• 1 tbsp chia seeds
• 1 tsp honey or maple syrup
• Vanilla extract or cinnamon

Method

1. Mix oats, yogurt, milk, chia seeds, honey and vanilla in a bowl.
2. Divide into two jars and top with berries.
3. Chill overnight, then loosen with a splash of milk in the morning if needed.

Ingredients

• 2 salmon fillets
• 450g new potatoes
• 160g frozen peas
• 80g 0% Greek yogurt
• 1 lemon
• 1 tsp olive oil
• Dill, parsley or chives
• Mixed leaves or spinach
• Black pepper

Method

1. Boil the potatoes until tender, adding peas for the final 2 minutes.
2. Bake or air-fry the salmon with lemon, pepper and a little olive oil until cooked through.
3. Mix yogurt with lemon juice and herbs.
4. Flake the salmon over potatoes, peas and leaves, then spoon over the dressing.

Ingredients

• 500g lean turkey mince
• 600g potatoes, cut into wedges
• 1 romaine lettuce or salad bag
• 200g cherry tomatoes
• 1 red onion, sliced
• 3 tbsp light burger sauce or yogurt mustard dressing
• 1 tsp smoked paprika
• 1 tsp garlic granules
• Pickles or gherkins

Method

1. Roast or air-fry the potato wedges with paprika, garlic and a little oil spray.
2. Shape turkey mince into small patties or cook as crumbles with smoked paprika and pepper.
3. Layer lettuce, tomatoes, onion, pickles, turkey and wedges into bowls.
4. Keep sauce separate until serving.