Welcome to

Cook With Us!

We’re so excited to share this collection
of 10 Meal Prep recipes, thoughtfully
crafted by your Move With Us Dietitians.
This guide is all about making meal prep
simple, enjoyable, and, most
importantly, delicious.

Whether you're a seasoned pro or just

starting out, these recipes will help you
take the guesswork out of balanced
eating and free up your time for the
things that matter most.

WHY MEAL PREP?

Let’s face it - life is busy. Between work,

family, fitness, and everything else,
finding the time to prioritise healthy
meals can feel overwhelming.
That’s where meal prep comes in.
It’s your secret weapon for staying
on track, saving time, and eliminating
the stress of daily decision-making.

Meal prep is more than just cooking

in bulk. It’s about taking control of
your nutrition in a way that works for
your lifestyle. By prepping in advance,
you’ll always have balanced, delicious
meals like the High Protein Big Mac Bowl,
Tuscan Chicken Orzo, or Hashbrown
Bake ready to go - even on your busiest
days.

These recipes are here to fuel your body,

support your goals, and make healthy
eating something you look forward to.
MOVE WITH US COOK WITH US

WHAT YOU’LL FIND IN COOK WITH US PAGE 03

What You’ll Find In Cook With Us

This collection features

10 meal prep recipes that are:

Quick and Easy: Prep each recipe

in under 30 minutes.

Nutritionally Balanced: Designed by dietitians

with the perfect balance of macronutrients
to keep you full and satisfied.

Perfect for Meal Prep: These meals are

designed to stay fresh and reheat beautifully
for up to four days.
MOVE WITH US COOK WITH US

THE BENEFITS OF MEAL PREP PAGE 04

The Benefits of Meal Prep

Still on the fence? Here’s why meal
prep is a game-changer:

SAVE TIME

Cook once and enjoy meals for

the week. Our one-glass-bowl recipes
also minimise cleanup time.

STAY CONSISTENT

Healthy meals ready to go mean you’re

more likely to stick to your nutrition goals.

REDUCE WASTE

Plan your weekly meals and say goodbye

to unused, wasted ingredients.

SAVE MONEY

By planning ahead, you’ll spend less on

groceries and cut back on takeout expenses.
MOVE WITH US COOK WITH US

OUR TOP MEAL PREP TIPS PAGE 05

Our Top Meal Prep Tips

To get the most out of this guide, here

are a few tips to make your meal prep
process smooth and enjoyable:

Plan Ahead: Dedicate 30 minutes each

week to planning your meals and snacks.

Invest in Containers: Glass containers

are ideal for cooking, reheating,
and storing meals.

Mix It Up: Keep things exciting by

trying at least one new recipe, like our
Protein Dips or Fajita Chicken Bake.

Make It Fun: Put on your favourite

playlist, podcast, or even invite a
friend to join in.

Ready To Cook With Us?

Meal prep doesn’t have to be complicated. With Cook

With Us, we’ve made it simple to create meals you’ll love.
From family favourites like the Big Mac Bowl to protein-packed
options like the High Protein Zinger Box, these recipes will help
you fuel your body and simplify your week.

Let’s make meal prep stress-free, delicious,

and something you genuinely look forward to.

Your Move With Us Dietitians xx

MOVE WITH US COOK WITH US

TUSCAN CHICKEN ORZO MEAL PREP PAGE 06

Tuscan Chicken SERVES 4

Orzo Meal Prep
Calories: 499 | P: 42g | F: 15g | C: 49g

INGREDIENTS DIRECTIONS

280g Risoni (Orzo) (Raw) 1. Preheat oven to 180°C.

500g Chicken Breast (Raw)

2. Prepare chicken: Slice chicken into thin
40g Spinach strips. In a bowl combine dried mixed
40g Sundried Tomato Strips herbs, salt and paprika. Add chicken to
bowl and coat in seasoning.
100ml Thickened Cream (Light)

60g Parmesan Cheese 3. To an oven safe container add orzo,

chicken stock powder, garlic, water,
880ml Water
sundried tomato, chicken and cream.
8 tsp Chicken Stock Powder Stir to mix together. Cover with
aluminium foil and cook in oven for
8 tsp Dried Mixed Herbs
30 - 35 minutes.
4 tsp Paprika

1 clove garlic 4. Remove from oven and take off foil.

Add spinach to dish and stir until spinach
is wilted. Top with parmesan and cook
for a further 10 minutes in oven.

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days.
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HIGH PROTEIN ZINGER BOX PAGE 07

DIRECTIONS
High Protein
Zinger Box
1. Slice chicken into 1 inch strips.
Calories: 475 | P: 36g | F: 18g | C: 43g
2. In a small bowl crack egg and whisk.

3. In a second small bowl add corn flakes,

SERVES 2
chicken stock powder, paprika, onion
and garlic powder. Using your fingers
INGREDIENTS crush to combine.

4. Dip each chicken strip in egg wash

followed by crumb mix. Press chicken
200g Chicken Breast (Raw)
down in corn flakes crumb to ensure
40g Corn Flakes crumb sticks.

2x Egg
5. Transfer crumbed chicken to air fryer
300g White Potato (Raw) basket. Cook at 180°C for 14 minutes,
until chicken is cooked through and
150g Coleslaw Salad Mix
crumb is golden brown, remove and
30g Kewpie Sriracha Mayonnaise set aside.

10g Olive Oil 6. In the meantime, cut potato into chip

2tsp Chicken Stock Powder sized pieces. Place in bath of ice water
for 10-15 minutes. Drain water and pat
1 tsp Paprika dry potato.
1 tsp Onion Powder
7. Transfer potato to air fryer basket and
1 tsp Garlic Powder drizzle with olive oil and salt. Cook at
200°C for 16-18 minutes, until chips are
cooked to your liking.
*This meal can be stored in an air-tight container
and kept in the fridge for 3-4 days.
8. Assemble: Add salad mix to one side
of container or bowl and add chips with
chicken to the other. Drizzle kewpie
sriracha mayonnaise over the top.
MOVE WITH US COOK WITH US

CHICKEN FAJITA BAKE PAGE 08

Chicken Fajita Bake SERVES 3

Calories: 387 | P: 41g | F: 9g | C: 35g

INGREDIENTS DIRECTIONS

375g Chicken Breast (Raw) 1. Preheat oven to 180°C.

240g Capsicum (Red, Yellow & Green)

2. Prepare ingredients: thinly slice onion,
120g White Basmati Rice (Raw) slice capsicum and dice chicken breast.

90g Cheddar Cheese (Light)

3. To an oven safe dish add rice,
2 tbsp Fajita Seasoning chicken breast, chicken stock and half
of fajita seasoning. Mix to combine.
1x Red Onion Top with onion, capsicum and remaining
600ml Chicken Stock seasoning. Mix to combine and cover
with aluminium foil.

4. Cook in oven for 25-30 minutes, until

rice is cooked through. If rice is still raw
and liquid has evaporated, add an extra
75-100ml of stock and return to oven
covered.

5. Remove from oven and discard foil.

Top with cheese and return to oven
for 8-10 minutes.

*This dish can be stored in an air-tight container

and kept in the fridge for 3-4 days.
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PROTEIN CRUMPET BAKE PAGE 09

Protein Crumpet Bake SERVES 3

Calories: 372 | P: 30g | F: 8g | C: 44g

INGREDIENTS DIRECTIONS

6x Crumpets 1. Preheat oven to 180°C.

100g Protein Powder

2. Slice crumpets in half.
3x Eggs (Raw)
3. In a bowl whisk together egg, milk, half of
150ml Oat Milk
maple syrup and protein powder.
75g Blueberries
4. Dip all four crumpet halves in mixture and
75g Raspberries then place flat side up in oven safe dish.
6 tbsp Sugar Free Maple Syrup Pour remaining mixture over the top.

5. Sprinkle blueberries and raspberries over

top of crumpets.

6. Bake in oven for 18-20 minutes, until

crumpets are golden brown.

7. Serve with remaining maple syrup.

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days.
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BAKED CHICKEN ENCHILADAS PAGE 10

Baked Chicken Enchiladas SERVES 4

Calories: 497 | P: 54g | F: 14g | C: 41g

INGREDIENTS DIRECTIONS

600g Chicken Breast (Raw) 1. Preheat oven to 180ºC.

8x Corn Tortillas
2. Heat pot of water over high heat until
400g Enchiladas Sauce water begins to boil. Turn to medium-low
and add chicken breast. Cook for 12-15
340g Black Beans
minutes, until chicken is cooked through.
140g Cheddar Cheese (Light)
3. Remove chicken from pot and add to
mixing bowl. Shred chicken with electric
CHICKEN SEASONING
hand mixer or shred with two forks.
Season to taste with garlic powder,
onion powder and salt.
2 tsp Garlic Powder

2 tsp Onion Powder 4. Assemble bowl: layer one tablespoon of

enchiladas sauce at bottom of container.
2 tsp Salt Lay one corn tortilla over the top and top
with shredded chicken, black beans,
enchiladas sauce and cheese. Lay second
corn tortilla over the top and repeat.

5. Bake in oven for 15-20 minutes.

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days
MOVE WITH US COOK WITH US

HASHBROWN BAKE PAGE 11

Hashbrown Bake SERVES 3

Calories: 324 | P: 21g | F: 21g | C: 13g

INGREDIENTS DIRECTIONS

6x Eggs 1. Preheat oven to 180ºC.

3x Hashbrown
2. Prepare vegetables: dice tomato and
60g Tomato roughly chop spinach.

15g Spinach
3. Place hash brown in toaster and toast for
60g Cheddar Cheese (Light) 4-5 minutes, until defrosted.

Sriracha, to taste In the meantime, whisk eggs together.

4.

5. Place hash brown on bottom of small

oven-safe dish and press down to layer
bottom.

6. Pour egg mixture over the top and add

tomato, spinach and cheese.

7. Bake in oven for 15 minutes, until egg is

cooked through.

8. Top with sriracha when ready to serve.

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days
MOVE WITH US COOK WITH US

PROTEIN DIP PAGE 12

Cookies & Cream Double Choc

Protein Dip Protein Dip
Calories: 251 | P: 31g | F: 4g | C: 22g Calories: 356 | P: 32g | F: 10g | C: 34g

INGREDIENTS INGREDIENTS

160g Greek Yoghurt (Plain) (No Fat) 160g Greek Yoghurt (Plain) (No Fat)

20g Whey Protein Powder 20g Whey Protein Powder

1x Oreo 30g Milk Chocolate Chips

150g Strawberries 150g Strawberries

DIRECTIONS DIRECTIONS

1. Slice strawberries into large pieces. 1. Slice strawberries into large pieces.

2. In a container mix together yoghurt 2. In a container mix together yoghurt

and protein powder. Sprinkle crushed and chocolate flavoured protein
oreo over top and enjoy! powder. Sprinkle chocolate chips
over top and enjoy!

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days
MOVE WITH US COOK WITH US

PROTEIN DIP PAGE 13

Peanut Butter
Protein Dip
Calories: 351 | P: 35g | F: 12g | C: 26g

INGREDIENTS DIRECTIONS

160g Greek Yoghurt (Plain) (No Fat) 1. Slice apple into pieces.

20g Whey Protein Powder

2. In a container mix together yoghurt,
15g Peanut Butter protein powder and peanut butter.
Sprinkle crushed peanuts over top
6g Peanuts
and enjoy!
120g Apple

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days
MOVE WITH US COOK WITH US

MEAL PREP PANCAKES PAGE 14

Meal Prep Pancakes SERVES 1

Calories: 292 | P: 22g | F: 6g | C: 37g

INGREDIENTS DIRECTIONS

120g Greek Yoghurt (Plain) (No Fat) 1. In a microwave safe dish or bowl add
flour, yoghurt, egg, maple syrup and
40g Plain Flour
baking powder. Mix to combine until
1x Egg (Raw) batter consistency forms. Dash of water
can be added, if required.
50g Strawberries

1 tsp Vanilla Essence 2. Top with sliced strawberries.

½ tsp Baking Powder 3. Microwave on high for 3 minutes. Remove

2 tbsp Sugar Free Maple Syrup from microwave and pierce with knife, if
knife has batter residue cook for further 1
minute.

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days.
MOVE WITH US COOK WITH US

BIG MAC BURGER BOWL PAGE 15

Big Mac Burger Bowl SERVES 2

Calories: 450 | P: 40g | F: 22g | C: 24g

INGREDIENTS DIRECTIONS

250g Beef Mince (Raw) (Lean) 1. Prepare ingredients: roughly chop

lettuce, slice tomato, dice onion and
50g Cheddar Cheese (Light) (Tasty)
mince garlic. Slice potato into chip
50g Lettuce sized pieces and transfer to ice water
bath for 15 minutes.
40g Tomato

50g Special Burger Sauce 2. Drain potato and place on clean dry
towel to dry. Season to taste with salt
280g White Potato (Raw) and pepper and add to air fryer basket.
Onion, to taste Lightly spray with cooking oil and cook
for 18 minutes at 200°C.
1 clove Garlic

1 tsp Onion Powder Heat pan over medium heat and apply
3.
a light spray of oil. Add onion and garlic
1 tsp Garlic Powder to pan and stir for 2-3 minutes. Add meat
with seasonings and cook for 6-8 minutes
1 tsp Paprika
while breaking mince apart.

Move meat together into a circle and

4.
sprinkle cheese over top. Cover and let
melt for 2-3 minutes.

Add potato to bowl, top with meat and

5.
serve with side of lettuce. Drizzle sauce
over top.

*This meal can be stored in an air-tight container

and kept in the fridge for 3-4 days.
 A Taste of the
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in the Move With Us App, along with 1,500 other delicious,
macro friendly recipes that not only save you time but
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