Meal prep and air fryers are a match made in heaven. The air fryer cooks food quickly, produces results that reheat well, and requires minimal cleanup. Here are five meal prep staples that you can prepare on a Sunday and enjoy all week.
Recipe 1: Crispy Chicken Thighs
Why it works for meal prep: Chicken thighs stay moist when reheated, unlike chicken breast which tends to dry out.
Ingredients: 8 bone-in chicken thighs, 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp smoked paprika, salt, pepper.
Method: Pat thighs dry, rub with oil and seasonings. Air fry at 193°C (380°F) for 22-25 minutes, flipping once at the 12-minute mark. Internal temperature should reach 165°F (74°C). Let cool completely before refrigerating.
Storage: Lasts 4-5 days in the fridge. Reheat in the air fryer at 177°C (350°F) for 5 minutes.
Recipe 2: Roasted Vegetable Medley
Why it works for meal prep: Roasted vegetables are versatile — add them to grain bowls, wraps, salads, or eat as a side.
Ingredients: 2 cups broccoli florets, 2 cups sweet potato cubes, 1 cup capsicum strips, 1 cup zucchini slices, 2 tbsp olive oil, Italian seasoning.
Method: Toss vegetables in oil and seasoning. Air fry in batches at 199°C (390°F) for 10-14 minutes, shaking once. Root vegetables take longer than tender veggies, so adjust accordingly.
Storage: Lasts 4-5 days refrigerated. Reheat in the air fryer at 188°C (370°F) for 3-4 minutes or eat cold in salads.
Recipe 3: Air Fryer Salmon Fillets
Why it works for meal prep: Salmon is packed with omega-3s and reheats surprisingly well from the air fryer. The exterior stays slightly crisp even after refrigeration.
Ingredients: 4 salmon fillets (150g each), 1 tbsp soy sauce, 1 tbsp honey, 1 tsp sesame oil, 1 tsp ginger (grated).
Method: Marinate salmon for 15 minutes. Air fry at 199°C (390°F) for 8-10 minutes depending on thickness. The glaze caramelises beautifully.
Storage: Lasts 3-4 days in the fridge. Best reheated gently at 163°C (325°F) for 3-4 minutes or enjoyed cold on a salad.
Recipe 4: Crispy Chickpeas
Why it works for meal prep: These crunchy protein-packed bites work as a snack, salad topper, or grain bowl addition. They store well and maintain their crunch.
Ingredients: 2 cans chickpeas (drained and dried thoroughly), 1 tbsp olive oil, 1 tsp cumin, 1 tsp smoked paprika, pinch of cayenne, salt.
Method: Toss chickpeas in oil and spices. Air fry at 199°C (390°F) for 14-16 minutes, shaking every 5 minutes. They should be golden and crunchy throughout.
Storage: Store in an airtight container at room temperature for up to 5 days. Do not refrigerate — moisture makes them soft.
Recipe 5: Turkey Meatballs
Why it works for meal prep: Meatballs are incredibly versatile. Eat them with pasta, in a wrap, on a salad, or as a protein snack. Turkey is leaner than beef and takes well to air frying.
Ingredients: 500g turkey mince, 1/3 cup breadcrumbs, 1 egg, 2 cloves garlic (minced), 1 tsp oregano, salt, pepper.
Method: Mix all ingredients, form into 20 meatballs. Air fry at 191°C (375°F) for 10-12 minutes, shaking once. Internal temperature should reach 165°F (74°C).
Storage: Lasts 4-5 days refrigerated or freeze for up to 3 months. Reheat at 177°C (350°F) for 5-6 minutes.
Your Weekly Meal Prep Game Plan
Sunday afternoon (about 90 minutes total): 1. Start with chicken thighs (25 min cook time) 2. While chicken rests, cook salmon fillets (10 min) 3. Roast vegetables in two batches (25 min total) 4. Cook chickpeas (15 min) 5. Make and cook meatballs (15 min)
Result: You have five proteins/sides ready to mix and match for 10+ meals throughout the week. Total active time is under 30 minutes — the air fryer does the rest.
Meal prep does not have to be boring or time-consuming. With an air fryer, you can prepare a week's worth of delicious, healthy food in a single session. The key is choosing foods that reheat well and pair together in multiple combinations.
