MEAL PREP RECIPES

Written By Emily English

M&S SHOPPING LIST

Meat + protein

  • 1 x 500g pack M&S chicken mince, you’ll use 320g

  • 1 x 500g pack 5% beef mince

  • 1 pack M&S Chargrilled Chicken Mini Breast Fillets, you’ll need 160–200g

Dairy

  • 1 pot cottage cheese

  • 1 pack pre-sliced Red Leicester

  • 1 pot M&S 5% Greek yoghurt, around 350g needed

  • Parmesan

  • Butter

Bakery + pasta

  • 1 x 4-pack M&S muffins

  • M&S high-fibre pasta, 240g needed

  • 3 wholemeal pittas

Fruit + veg

  • 4–5 medium tomatoes

  • 1 cucumber

  • Bunch spring onions

  • 1 lemon

  • Fresh basil

  • Fresh parsley

  • Frozen peas

Cupboard

  • Maple syrup

  • M&S rose harissa paste

  • Tomato purée

  • Wholegrain mustard

  • Dried sage

  • Onion granules

  • Garlic granules

  • Ground cumin

  • Smoked paprika

  • Chilli flakes

  • Salt + black pepper

Plus 1 tbsp breadcrumbs for the muffins if needed.

MAPLE CHICKEN BREAKFAST SAUSAGE MUFFINS

Makes 4 approx. 400 kcal | 31g protein each

4 M&S muffins
320g M&S chicken mince
1 tbsp maple syrup
1 tsp dried sage
1 tsp garlic granules
1 tsp onion granules
1 tbsp breadcrumbs
Salt and black pepper

4 slices Red Leicester
120g cottage cheese
1–2 medium tomatoes, sliced

  1. Mix the chicken mince with the maple syrup, sage, onion, garlic, breadcrumbs and a good pinch of salt and pepper. Divide into 4 and shape into patties roughly the same size as the muffins.

  2. Cook in a frying pan for around 4–5 minutes on each side until golden and cooked through.

  3. Split the muffins and layer with cottage cheese, a chicken patty and a slice of Red Leicester. Store in airtight containers in the fridge.

  4. To prep + reheat: Keep the fresh tomato separate. Reheating Instructions:

  • Oven/Air Fryer: Split in half and reheat sausage side up at 170°C for 8–10 minutes until hot throughout and the cheese has melted.

  • Microwave: Split in half, microwave at 600W for 30 seconds, flip, then 30–40 seconds until piping hot. (Finish in the air fryer for 1–2 minutes if you want it crisp.)

Keeps for up to 3 days in the fridge.

TURKISH PASTA POTS

Serves 4 approx. 490 kcal & 41g protein per portion

240g M&S high-fibre pasta
500g 5% beef mince
1 tbsp M&S rose harissa paste
2 tbsp tomato purée
1 tsp ground cumin
1 tsp smoked paprika
150ml pasta cooking water, approximately
Salt and black pepper

For the garlic yoghurt
200g M&S 5% Greek yoghurt
1 garlic clove, finely grated
Pinch of salt

For the chilli butter
1 tbsp butter
½ tsp chilli flakes
½ tsp smoked paprika

For the fresh salad
2 medium tomatoes, diced
½ cucumber, diced
Small handful fresh parsley, chopped

  1. Cook the pasta fully, reserving a mug of the pasta water before draining.

  2. Meanwhile, brown the beef mince really well in a large frying pan. Add the rose harissa, tomato purée, cumin and smoked paprika and cook for another minute or two. Pour in around 150ml of the reserved pasta water and simmer until you have a loose, glossy sauce rather than a dry mince mixture.

  3. Add the drained pasta directly to the beef and toss everything together so every piece is coated in the sauce. Add another splash of pasta water if it needs loosening, remembering the pasta will absorb some of the sauce as it sits.

  4. Mix the yoghurt with the grated garlic and a pinch of salt. Melt the butter with the chilli flakes and smoked paprika.

  5. Divide the beef pasta between 4 containers.

To prep: Keep the garlic yoghurt and tomato, cucumber and parsley salad in separate little containers so everything stays fresh. You can drizzle the chilli butter over the beef pasta before storing, or keep it separate.

To reheat: Add a tiny splash of water to the beef pasta and microwave until piping hot, stirring halfway through. Spoon over the cold garlic yoghurt and fresh salad after reheating.

Keeps for up to 3 days in the fridge.

PARMESAN, BASIL + PEA CHICKEN PROTEIN FILLING

Serves 3 approx. 330 kcal & 32g protein per portion including pitas

4 tbsp frozen peas
160–200g M&S Chargrilled Chicken Mini Breast Fillets, shredded or chopped
150g M&S 5% Greek yoghurt
2 spring onions, finely sliced
Zest of ½ lemon, plus a little juice
1 tbsp wholegrain mustard
30g Parmesan, finely grated
Small handful fresh basil, chopped
Small handful fresh parsley, chopped
Salt and black pepper

3 wholemeal pittas, to serve

  1. Cook the peas according to the packet instructions, then drain and leave to cool completely.

  2. Add to a bowl with the chicken, Greek yoghurt, spring onions, lemon zest and juice, wholegrain mustard, Parmesan, basil and parsley. Season with black pepper and a little salt, then mix everything together.

  3. Divide between 3 containers and refrigerate.

To prep: Keep the pittas separate so they don’t soften. Toast or warm one when you’re ready to eat, then load with the cold chicken filling.

Keeps for up to 3 days in the fridge.

Emily English
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