Easy Back-to-Work Meal Prep Ideas (Healthy & Affordable)

After weeks of Christmas lunches, pavlova desserts and a packed social calendar, it’s completely normal to feel a little flat heading back into work mode. If your usual meal-prep routine slipped over the holidays, don’t worry — getting back on track doesn’t have to be complicated.

In this article, we’re sharing two simple, nourishing meal-prep ideas using ingredients you likely already have at home, paired with premium proteins delivered straight from our website. Both meals are affordable, easy to cook, freezer-friendly and perfect for reheating during the week.

Why Meal Prep Is the Key to a Productive Week

Meal prepping helps you:

• Save time during busy workdays
• Avoid last-minute unhealthy food choices
• Stay energised and focused throughout the week

The recipes below are designed to be easy to cook, simple to portion and delicious to reheat, making them perfect for lunch or dinner meal prep.

Tasmanian Salmon with Broccoli & Sweet Potato Mash

This salmon meal is a fresh, nourishing alternative to your usual chicken prep. It’s rich in protein, full of flavour and incredibly easy to make.

Ingredients (per serve)

• 1 × Tasmanian salmon fillet ($9.90 per fillet) 
• 1 medium sweet potato
• 1 serving broccoli
• Olive oil
• Salt and pepper

Method

1. Cook the sweet potato:
   Peel and chop the sweet potato into chunks. Boil in salted water for 12–15 minutes or until soft. Drain, mash with a drizzle of olive oil, and season with salt and pepper.
2. Steam the broccoli:
   Steam or boil the broccoli for 3–5 minutes until just tender and bright green. Set aside.
3. Cook the salmon:
   Season the salmon with salt and pepper.

• Pan method: Cook skin-side down in a lightly oiled pan for 3-4 minutes, flip, then cook for a further 2-3 minutes.
• Oven method: Bake at 180°C for 10-12 minutes until just cooked through.

1. Assemble for meal prep:
   Portion the salmon, mash and broccoli into containers. Allow to cool before refrigerating or freezing.

Hot Honey Beef Mince & Sweet Potato Bowl

If you’re bored of the classic mince and rice combo, this hot honey beef bowl is a great way to mix things up. It balances sweet, savoury and creamy flavours while still being quick and healthy.

Ingredients (per serve)

• 1 serving premium beef mince ($18.90 per packet)
• 1 medium sweet potato
• ½ avocado
• 1 serving cottage cheese
• Hot honey sauce (store-bought or homemade)
• Olive oil
• Salt and pepper

Method

1. Cook the sweet potato:
   Dice the sweet potato, toss with olive oil and salt, then air-fry at 190°C for 12–15 minutes (or roast in the oven) until golden and tender.
2. Cook the beef mince:
   Heat a pan over medium heat and cook the beef mince until browned. Season to taste, then stir through hot honey sauce.
3. Prepare toppings:
   Slice the avocado and portion the cottage cheese.
4. Assemble the bowl:
   Divide the sweet potato, beef mince, avocado and cottage cheese into meal-prep containers. Add extra sauce if desired.

Both of these healthy meal prep recipes are designed to help you feel organised, energised and prepared for the week ahead. A small amount of planning now can save time, money and stress — and give you something to actually look forward to at lunchtime.

Browse our range of premium seafood and quality meats online and make back-to-work meal prep. Simple, delicious and effortless.