One Hour Meal Prep Recipes

Simple, nourishing meals you can batch in under an hour- perfect for busy weeks when you still want to eat well. These are staples I come back to again and again. Minimal effort, maximum flavour, packed with protein, fibre and colour 🌈

🍳 Egg Cheese & Spinach Muffins (makes 12 large muffins / 6 servings)

These are the ultimate grab-and-go breakfast or snack- high in protein, super satisfying, and endlessly adaptable.

Ingredients

• 9 eggs (whisked)

• 175g cottage cheese

• 55g feta cheese, crumbled

• 90g baby spinach, finely chopped

• 3 spring onions, chopped

• ½ tsp garlic powder

• ½ tsp smoked paprika

• Sea salt + black pepper to taste

Optional ingredients to adapt these: add chopped red pepper or tomatoes, swap feta for mushrooms or omit the feta if you prefer

Method

1. Preheat oven to 175ºC (fan). Grease or line a 12-cup muffin tray.

2. Mix everything together in a large bowl.

3. Pour evenly into muffin cups and bake for 20–25 mins until golden and set in the centre.

4. Let cool slightly. Store in the fridge for up to 4 days or freeze for later.

Serve with: avocado, hot sauce or wrapped in a little gem lettuce for a quick lunch.

🍗 Za’atar Grilled Chicken & Quinoa Bowls (6 servings)

A colourful, protein-rich bowl that holds up really well in the fridge for a few days. Fresh, zesty, and packed with texture.

Chicken

• 600g boneless, skinless chicken breast

• 2 tbsp extra virgin olive oil

• Juice of 1 lemon

• ½ tbsp za’atar

  
  

Quinoa

• 1 cup (200g) quinoa, rinsed

• 1 carton @freja bone broth (500ml)

  
  

Salad

• 50g feta cheese, crumbled

• ½ large cucumber, diced

• 300g cherry tomatoes, halved

• 100g pickled red onion

• 100g pitted Kalamata olives, halved

• Handful of chopped flat leaf parsley

  
  

Dressing

• 2 tbsp olive oil

• Juice of 1 lemon

• ½ tbsp za’atar

  
  

Method

1. Marinate chicken in olive oil, lemon juice + za’atar for at least 30 mins.

2. Cook quinoa in bone broth: bring to a boil, reduce heat, cover and simmer until fluffy.

3. Grill chicken over medium-high heat for 8–10 mins per side or until cooked through. Rest for 5 mins before slicing.

4. Shake dressing ingredients in a jar.

5. Assemble bowls: quinoa, chicken, veg, herbs, feta + olives. Drizzle with dressing.

Tip: store components separately if prepping for multiple days to keep everything fresh.

🍫 Nut & Dark Chocolate Pots (5 servings)

A quick snack that ticks the crunchy, salty-sweet box. Perfect for your desk drawer or gym bag.

Ingredients

• 125g mixed raw nuts (almonds, cashews, walnuts all work well)

• 50g dark chocolate (ideally 85%+ for blood sugar balance)

  
  

Method

1. Roughly chop the chocolate if needed.

2. Divide nuts + chocolate into 5 small containers.

That’s it. Simple, balanced, and something to look forward to mid-afternoon 🙌

Let me know if you try any of these! Tag me on Instagram @jenwalpolenutrition so I can see your creations!