If you want to eat healthier, save money and stay organised, meal prep is one of the easiest ways to do it. With my brand-new 12 Week Meal Planner launching in January, I wanted to share a simple, no-fuss sample meal prep week to show just how achievable it can be. Everything below uses the same Bored of Lunch approach – quick prep, minimal ingredients, great flavour, and options for the air fryer and slow cooker.

Before we jump in, here’s why meal prepping is worth adding to your week:

• Helps you stay on track with healthier choices
• Reduces food waste
• Saves time during busy weekdays
• Makes portion control easier
• Helps with budgeting and planning

Even prepping just a few meals can make a massive difference. The 12 Week Meal Planner takes all the guesswork out of this, with ready-made templates and shopping lists to save hours of planning every week.

This week is designed to be simple, beginner-friendly and flexible. You can prep everything on a Sunday or spread it out over two days — whatever works for you. If you love this sample, the 12 Week Meal Planner gives you 12 full weeks of meals, so you never run out of ideas.

Meal prep snacks are just as important as main meals — they stop you reaching for the vending machine.

Here are a few simple tips to keep your week easy:

Choose 2 breakfasts, 2 lunches and 3 dinners

You don’t need seven completely different options.

Use your slow cooker and air fryer together

Let the slow cooker run while the air fryer cooks proteins or snacks.

Prep your snacks first

This gives you quick wins and keeps you motivated.

Store everything in clear containers

It helps you see what you have left for the week.

All of these strategies, plus pre-made templates and shopping lists, are included in the 12 Week Meal Planner.

If you loved this sample week, the Bored of Lunch 12 Week Meal Planner, launching in January, is your ultimate tool for staying organised, saving time, and eating well… all without stress.

This planner includes:

• Weekly meal prep templates to simplify planning
• Balanced, budget-friendly recipes for every week
• Space to track your goals, calories, and progress

With this planner, you can easily keep track of your weekly shopping list, household food budget, and daily calorie targets. Created by the million copy bestselling phenomenon Bored of Lunch, it’s designed to help you set goals and stay on track, reduce food waste, and take the guesswork out of meal prep. Inside, you’ll find 25 brand-new recipes perfect for batch cooking and meal prep, all accompanied by full colour photos. Plus, there are plenty of low-calorie, budget-friendly, and family approved recipe ideas to inspire your week. Whatever your target – whether it’s saving time, eating healthier, or sticking to a budget, this planner has you covered.

Your easiest, healthiest weeks start now. Pre-order your 12 Week Meal Planner today and take the stress out of meal prep!