Mornings move fast, and meals often wait. A ready-to-drink bottle fits a pocket and opens in seconds, so nutrition stays on the schedule. High protein support helps between meetings and after a quick gym stop. This guide lists seven complete meal plans using a 10-piece glass meal prep set with 2- and 3-compartment containers. Each plan fits exact container sizes, covers freezer to thaw steps, and includes a weekly reheating schedule that works for busy routines.

Assumptions and Set Composition

• Total of 10 containers, mixed between 2-compartment (main + side) and 3-compartment (main + two sides).

• 2-compartment container size: 1000 ml total (main 650 ml, side 350 ml).

• 3-compartment container size: 1040 ml total (main 600 ml, side A 220 ml, side B 220 ml).

• Containers are borosilicate glass with snap-lock lids.

• Containers stack flat in fridge and freezer; leave 10-15 mm headspace for sauces and liquids.

Weekly Workflow Overview

• Cook six to seven meals during a 2-2.5-hour cook session on Sunday.

• Store 3–4 ready meals in the fridge for Monday to Thursday.

• Freeze the remaining meals for Friday to Sunday.

• Move frozen meals to the fridge to thaw at least 24 hours before eating.

• Remove lids when reheating; microwave glass base for 2–4 minutes (stir halfway), or reheat in oven at 160°C for 15–20 minutes.

• Add fresh herbs, dressings, or cold toppings at the table.

Meal Plan 1: High-Protein Mediterranean Chicken Bowls (3-Compartment, 1040 ml)

• Contents:

• Main (600 ml): lemon-garlic chicken thighs, sliced.

• Side A (220 ml): herbed couscous or quinoa.

• Side B (220 ml): chopped cucumber, cherry tomatoes, olives (add 20 g feta after reheating).

• Yield: 3 containers.

• Storage: Freeze chicken and grains; keep fresh vegetables separate to add on day of eating.

• Reheating: Microwave main and grains 3 minutes at 800W; add fresh veggies and feta after.

Meal Plan 2: Beef, Brown Rice, and Greens (2-Compartment, 1000 ml)

• Contents:

• Main (650 ml): lean beef mince with onions, paprika, and tomato.

• Side (350 ml): brown rice and steamed green beans.

• Yield: 2 containers.

• Storage: Freeze whole container; thaw 24 hours before use.

• Reheating: Microwave 3–4 minutes at 800W; stir rice halfway.

• Tip: Add a lemon wedge and 5 g fresh parsley after heating.

Meal Plan 3: Salmon, Sweet Potato, and Broccoli (3-Compartment, 1040 ml)

• Contents:

• Main (600 ml): baked salmon fillets with dill.

• Side A (220 ml): roasted sweet potato cubes.

• Side B (220 ml): steamed broccoli.

• Yield: 2 containers.

• Storage: Freeze entire container; thaw in fridge at least 24 hours.

• Reheating: Microwave 2–3 minutes at 800W; check salmon at 90 seconds to avoid overcooking.

• Tip: Add 15 g yoghurt-dill sauce cold at serve.

Meal Plan 4: Turkey Meatballs, Pasta, and Marinara (2-Compartment, 1000 ml)

• Contents:

• Main (650 ml): turkey meatballs in marinara sauce.

• Side (350 ml): whole-wheat pasta.

• Yield: 2 containers.

• Storage: Freeze full container; thaw 24 hours ahead.

• Reheating: Microwave 3–4 minutes, 800W; stir midway.

• Tip: Add 10 g grated Parmesan cheese after heating.

Meal Plan 5: Tofu Stir-Fry, Jasmine Rice, and Edamame (3-Compartment, 1040 ml)

• Contents:

• Main (600 ml): tofu cubes stir-fried with peppers and snap peas in soy-ginger sauce.

• Side A (220 ml): jasmine rice.

• Side B (220 ml): edamame beans.

• Yield: 1 container.

• Storage: Freeze entire container; tofu texture holds if pressed well before cooking.

• Reheating: Microwave 3 minutes at 800W; stir halfway.

• Tip: Sprinkle 5 g toasted sesame seeds before serving.

Meal Plan 6: Lentil Dahl, Basmati, and Roasted Cauliflower (3-Compartment, 1040 ml)

• Contents:

• Main (600 ml): red lentil dahl, thick consistency.

• Side A (220 ml): basmati rice.

• Side B (220 ml): roasted cauliflower florets.

• Yield: 2 containers.

• Storage: Freeze entire container; thaw minimum of 24 hours in the fridge.

• Reheating: Microwave 3–4 minutes, 800W; add 15 ml water if the dahl thickens too much.

• Tip: Garnish with 5 g chopped coriander and a squeeze of lime juice.

Meal Plan 7: Breakfast Eggs, Potatoes, and Spinach (2-Compartment, 1000 ml)

• Contents:

• Main (650 ml): baked egg squares with peppers and cheddar cheese.

• Side (350 ml): roasted baby potatoes with paprika.

• Yield: 2 containers.

• Storage: Freeze both compartments; consume refrigerated batches within 3–4 days.

• Reheating: Microwave 2–3 minutes at 800W.

• Tip: For potatoes, crisp again in a 180°C oven for 10 minutes if time allows; add sliced avocado or hot sauce fresh.

Packing the Full 10-Piece Set

• Cook all 10 containers in one weekend session.

• Fridge use (Mon–Thu): Mediterranean chicken, beef & rice, salmon, eggs.

• Freezer use (Fri–Sun + spare): meatballs & pasta, tofu stir-fry, dahl, plus extras.

• Swap mid-week fridge and freezer meals for variety.

Freeze-Thaw Steps

• Let cooked food cool for 20–30 minutes before sealing.

• Leave 10–15 mm headspace for expansion.

• Lay containers flat for even freezing; stack once solid.

• Thaw frozen meals in the fridge for at least 24 hours before heating.

• For same-day thaw, run sealed container under cold water until loosened.

Reheating Schedule (Example)

• Monday: Mediterranean chicken bowl – microwave 3 minutes; add cold veg and feta.

• Tuesday: Beef, rice, and greens – microwave 3–4 minutes; stir halfway.

• Wednesday: Salmon, sweet potato, broccoli – microwave 2–3 minutes; check fish at 90 seconds.

• Thursday: Eggs and potatoes – microwave 2–3 minutes; optional oven crisp.

• Friday: Turkey meatballs and pasta – microwave 3–4 minutes; add fresh Parmesan.

• Saturday: Lentil dahl with basmati and cauliflower – microwave 3–4 minutes; add water if thick.

• Sunday: Tofu stir-fry with jasmine rice and edamame – microwave 3 minutes; finish with sesame.

Care Tips

• Remove lids before reheating; heat glass bases only.

• Dishwasher safe on the lower rack; lids top rack or hand wash.

• Lightly oil tomato sauces before filling to prevent stains.

• Always snap all lid clips; ensure the silicone gasket seats properly to avoid leaks.

Why Use Glass Container Sets?

• Clear, visible contents for quick identification.

• Oven- and microwave-safe for direct reheat.

• Separate compartments control portions.

• Flat lids stack efficiently.

Food Safety Notes

• Cool meals below 21°C before sealing.

• Refrigerate meals within 2 hours of cooking.

• Store refrigerated meals no longer than 3–4 days.

• Freeze meals up to 2–3 months.

• Add fresh crunchy items (nuts, croutons) separately.

• High-water vegetables (cucumber, lettuce) add freshness at serving.

Buy Rectangular Glass Containers

Explore Houszy’s 2- and 3-compartment rectangular glass containers with snap-lock lids. Choose a 10-piece batch cooking set or smaller combinations to fit meal prep needs. Compare sizes, oven-safe glass bases, and colour options to find a set that fits your kitchen and routine. Check current availability and delivery options across the UK on the rectangular glass containers page. Set up a weekly cook window to save time without sacrificing real meals.