30 Day Meal Prep Challenge
£9.99Prep daily. Transform monthly.
Meal prep
Sample insideSmoky Chicken & Pepper Rice
- 30 daily challenge tasks
- Weekly prep missions
- Printable challenge calendar
- 12 beginner recipes
- Accountability tracker
Smarter meal prep. Healthier days.
Meal prep plans you download and keep forever.
31 printable guides, recipe packs, macro cheat sheets and trackers built for busy people. Buy it, download it in seconds, prep tonight. No subscription, no shipping, no waiting.
- £3.99
- From
- 31
- Products
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Instant PDF download
Print or use on a tablet
Delivered in seconds
Pay, download, start prepping the same evening.
Written to be used
Plans, lists and trackers — not fifty pages of theory.
Yours for good
One payment, unlimited reprints, free file updates.
1. Pick your guides
Browse by category or grab the full library. Open any product to see exactly what's inside before you buy.
2. Download instantly
Checkout sends your PDFs straight away, plus an email link so you can re-download whenever you need.
3. Prep tonight
Follow the shopping list, batch cook once, and eat from the fridge all week using the storage and reheat notes.
The shop
31 digital products
Mini guides from £3.99, core packs around £9.99–£14.99. Pick the ones you need or take the lot in the bundle below.
Weekly Meal Prep Blueprint
£9.99One afternoon, a whole week of food.
Meal prep
Sample insideLemon-Herb Chicken Traybake
- 7 day rotating meal plan
- Batch cooking schedule
- Ingredient master list
- Storage and reheat guide
10 Minute Meal Prep Recipes
£9.99Twenty meals, none over ten minutes.
Meal prep
Sample insideTuna Crunch Couscous Cup
- 20 recipes under 10 minutes
- Calorie and macro breakdown
- Quick prep hacks
- Swap this for that list
High Protein Meal Prep Pack
£9.99Hit your protein without thinking about it.
Meal prep
Sample insideGreek-Yoghurt Chicken Power Bowl
- 25 high protein recipes
- Protein boosting tips
- Macro cheat sheet
- High protein snack list
Low Calorie Meal Prep Pack
£9.99Big plates, small numbers.
Meal prep
Sample insideBig Veg Turkey Noodle Bowl
- 20 recipes under 400 calories
- Portion control guide
- Low calorie sauces
- Volume eating tips
Family Meal Prep Bundle
£9.99Feed everyone once, eat all week.
Meal prep
Sample insideHidden-Veg Beef Pasta Bake
- Kid friendly recipes
- Family batch cook schedule
- Budget shopping list
- Freezer friendly meals
Meal Prep for Weight Loss
£9.99A 14 day plan that fits real life.
Meal prep
Sample insidePaprika Chicken, Bean & Slaw Bowl
- 14 day weight loss plan
- Calorie targets
- Macro ratios
- Hunger management strategies
Meal Prep for Busy Professionals
£9.99Desk friendly food, zero fuss.
Meal prep
Sample insidePesto Chicken Desk Jar
- 10 minute meals
- Desk friendly lunches
- Grab and go breakfasts
- Minimal ingredient dinners
Meal Prep for Beginners
£7.99Start from an empty fridge.
Meal prep
Sample insideOne-Pan Tomato Chickpea Eggs
- Step by step starter guide
- Basic tools list
- Beginner recipes
- Your first week plan
Meal Prep Shopping Lists
£9.99Twelve months of lists, done.
Meal prep
Sample insideFlexible Fridge-Clear Frittata
- 12 monthly shopping lists
- Seasonal produce guide
- Budget swaps
- Pantry staples checklist
10 Minute Breakfast Pack
£7.99Fast breakfasts for busy mornings.
Meal prep
Sample insideBerry Protein Overnight Oats
- 20 ten minute breakfasts
- Sweet and savoury options
- Grab and go list
- 7 day breakfast plan
10 Minute Lunch Pack
£7.99Desk lunches that take ten minutes.
Meal prep
Sample insideHummus Chicken Crunch Wrap
- 20 ten minute lunches
- Cold and hot options
- Lunchbox packing guide
- 7 day lunch plan
10-Minute Dinner Pack
£9.99Twenty dinners on the table in ten minutes.
Meal prep
Sample inside10-Minute Tomato, Spinach & Butter Bean Gnocchi
- 20 genuinely fast dinner recipes
- High protein, vegetarian and lighter options
- UK supermarket ingredients throughout
- Estimated macro breakdown for every dinner
- Mix and match dinner formula
- 7 day dinner plan, shopping list and 45 minute prep routine
Macro Cheat Sheet Pack
£4.99Macros without the maths.
Diet & nutrition
Sample insideBuild-a-Bowl Formula — Chicken Grain Bowl
- Protein, carb and fat cheat sheets
- Macro calculator
- Portion visuals
- Macro friendly food list
7 Day Reset Diet
£6.99One week to feel light again.
Diet & nutrition
Sample insideGinger Salmon Green Bowl
- 7 day clean eating plan
- Hydration schedule
- Anti bloat recipes
- Reset checklist
14 Day Slim Down Plan
£9.99Calorie controlled, prep led.
Diet & nutrition
Sample insideHarissa Chickpea Couscous
- 14 day calorie controlled plan
- Daily prep tasks
- Slim down recipes
- Progress tracker
30 Day Healthy Habits Diet
£9.99One habit a day for a month.
Diet & nutrition
Sample insideRainbow Quinoa Tray
- 30 daily habits
- Weekly meal themes
- Habit tracker
- Healthy swaps list
Carb Cycling Starter Guide
£5.99High days, low days, simply explained.
Diet & nutrition
Sample insideTurkey Taco Lettuce Boats
- High and low carb day plans
- Carb timing guide
- Meal prep recipes
- Weekly schedule
Portion Control Guide
£3.99Eyeball it and get it right.
Diet & nutrition
Sample insideHand-Measured Chicken Curry Plate
- Portion visuals
- Plate building templates
- Snack sizing
- Avoid overeating strategies
High Volume Eating Guide
£9.99Eat more, weigh less.
Diet & nutrition
Sample insideRoasted Vegetable & Lentil Soup
- High volume food lists
- 10 meals under 400 kcal
- Fullness strategies
- 7 day plan and shopping list
High Protein Vegetarian Pack
£9.99Plant based, protein first.
Diet & nutrition
Sample insidePeanut Tofu & Edamame Bowl
- 20 vegetarian high protein recipes
- Protein sources list
- Macro breakdown
- Weekly plan
30 Day Clean Eating Plan
£9.99Whole food, thirty days.
Diet & nutrition
Sample insideLemon Cod with Herby Potatoes
- 30 day clean eating schedule
- Whole food recipes
- Pantry clean out checklist
- Shopping list
30-Day Free-From Plan
£14.99A practical gluten and dairy free month of everyday meals.
Diet & nutrition
Sample insideCoconut Chicken, Spinach & Lime Rice
- 30 day gluten and dairy free meal calendar
- Breakfast, lunch, dinner and snack ideas
- Weekly UK shopping lists
- Batch prep routines
- Ingredient label and cross contamination reminders
- Family friendly swaps and progress tracker
30-Day High-Protein Recipe Plan
£9.99A month of protein-first meals, planned for you.
Meal prep
Sample insideSticky Chicken & Edamame Rice Bowl
- 30 day high protein meal calendar
- Breakfast, lunch and dinner recipes
- Estimated macro breakdown for every meal
- Weekly UK shopping lists
- Protein boosting swap list
30-Day Family Budget Recipe Plan
£9.99Feed the family for a month without overspending.
Meal prep
Sample insideSmoky Bean & Veggie Chilli with Rice
- 30 day family meal calendar
- Budget friendly recipes for four
- Cost per serving guide
- Weekly UK shopping lists
- Store cupboard stretchers and leftover ideas
30-Day Vegetarian Recipe Plan
£9.99A full month of meat-free meals that actually fill you up.
Meal prep
Sample insideHalloumi, Chickpea & Roast Veg Tray
- 30 day vegetarian meal calendar
- Breakfast, lunch and dinner recipes
- Vegetarian protein guide
- Weekly UK shopping lists
- Estimated macro breakdown for every meal
30-Day Freezer Meals Recipe Plan
£9.99Cook in batches, eat from the freezer all month.
Meal prep
Sample insideFreezer Turkey & Veg Meatballs in Tomato Sauce
- 30 day freezer meal calendar
- Batch cooking sessions for each week
- Freezing, defrosting and reheating guide
- Freezer labels and portion guide
- Weekly UK shopping lists
30-Day Student Recipe Plan
£9.99Cheap, easy meals for small kitchens and tight budgets.
Meal prep
Sample insideOne-Pot Creamy Tuna & Sweetcorn Pasta
- 30 day student meal calendar
- One pot and microwave friendly recipes
- Budget shopping lists with prices in mind
- Basic kit and store cupboard list
- Flatshare friendly batch recipes
30-Day ADHD-Friendly Recipe Plan
£9.99Low-effort meals with few steps and few ingredients.
Meal prep
Sample insideNo-Chop Sausage & Butter Bean Traybake
- 30 day low-effort meal calendar
- Recipes with five ingredients or fewer
- No-chop and one-tray options
- Visual step-by-step layouts
- Backup meal list for low-energy days
Meal Prep Kitchen Setup Guide
£4.99Set the kitchen up once.
Kitchen & organisation
Sample insideOne-Tray Chicken & Root Vegetables
- Essential tools
- Storage container guide
- Batch cooking workflow
- Kitchen layout tips
Pantry Organisation Blueprint
£3.99Zones, labels, calm.
Kitchen & organisation
Sample insidePantry Tomato Lentil Dahl
- Pantry zones
- Label templates
- Shelf organisation
- Budget pantry setup
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Try a recipe
Three examples, straight from the guides
Every product includes a full sample recipe you can read before you buy. Here are three of them — open any card for the complete method, swaps and storage notes.
Berry Protein Overnight Oats
Two minutes at night, breakfast ready in the fridge — oats, Greek yoghurt and frozen berries.
- Prep time
- 5 mins prep
- Estimated calories per serving
- 420 kcal (est.)
- Estimated protein per serving
- 28g protein (est.)
You'll need
- 50g porridge oats
- 120g 0% fat Greek yoghurt
- 100ml semi-skimmed milk
- 100g frozen mixed berries
- + 3 more ingredients in the full recipe
From 10 Minute Breakfast Pack · £7.99
Hummus Chicken Crunch Wrap
A packable wrap with hummus, cooked chicken, grated carrot and plenty of crunch.
- Prep time
- 8 mins prep
- Estimated calories per serving
- 470 kcal (est.)
- Estimated protein per serving
- 36g protein (est.)
You'll need
- 1 large wholemeal tortilla wrap
- 2 tbsp reduced-fat hummus
- 140g cooked chicken breast, sliced
- 1 carrot, grated
- + 4 more ingredients in the full recipe
From 10 Minute Lunch Pack · £7.99
Pantry Tomato Lentil Dahl
The blueprint's stocked pantry zones in use — this whole meal comes from tins, jars and dried goods.
- Prep time
- 10 mins prep
- Estimated calories per serving
- 380 kcal (est.)
- Estimated protein per serving
- 18g protein (est.)
You'll need
- 250g dried red lentils, rinsed
- 400g tin chopped tomatoes
- 400ml tin light coconut milk
- 1 onion, chopped
- + 7 more ingredients in the full recipe
From Pantry Organisation Blueprint · £3.99
Calorie and macro figures are estimates per serving and vary with your ingredients and portions. This is general educational material, not medical or dietary advice.
Best value
Easiest Week Starter Bundle
Every one of the 31 products, in one download, plus anything added to the catalogue later at no extra cost.
£79£279.69 bought separately
Also available
Recipe club · £7.99/month
- A fresh recipe pack every month
- New shopping lists and prep schedules
- Seasonal swaps and macro updates
- Cancel any time, keep every download
Free
Sunday Prep Checklist
A one page checklist for your Sunday prep session: shop, batch cook, portion, label, done. Free to download, no payment needed.
- Shopping order that keeps produce fresh
- Two hour batch cook running order
- Portioning and labelling checklist
- Fridge and freezer storage times
About
Built by people who prep on a Sunday
PrepLab Nutrition makes practical meal prep material — plans, lists, trackers and cheat sheets you can actually use in a busy week. No fad diets, no thousand page ebooks, no monthly lock in.
- Every plan tested in a real kitchen on a real budget
- Written in plain English with swaps for fussy eaters
- Buy once, keep the files, get updates free
- Questions answered by a human, usually same day
Questions
Good to know
Nutrition disclaimer
PrepLab Nutrition products are general educational material about meal planning and preparation. They are not medical, dietary or clinical advice and are not tailored to individual health conditions. Calorie and macro figures are estimates and will vary with your ingredients and portions. If you are pregnant, managing a medical condition, taking medication or under the care of a clinician, speak to your doctor or a registered dietitian before changing how you eat.