Introduction
Meal prep used to be the secret weapon of gym-goers and bodybuilders — but today, it’s the everyday lifesaver of busy parents, students, and professionals. Between long commutes, endless meetings, and soaring food prices, finding time to cook each day feels impossible. That’s where UK fakeaway meal prep comes in: the art of recreating restaurant-quality dishes at home in bulk, so you can enjoy your favourite meals all week without breaking the bank.
Instead of splashing £30 on a takeaway, you can batch-cook five Greggs-style chicken bakes or peri-peri bowls for the same price — and still get the satisfaction of a hot, comforting meal that feels like a treat, not a compromise. Whether you’re meal prepping to lose weight, save money, or just eat better, fakeaways let you take control of flavour and nutrition without losing the joy of eating well.
A week of homemade fakeaway meals prepped and ready — from peri-peri bowls to pasties.
Why Fakeaway Meal Prep Works for the Modern UK Household
The average UK household spends nearly £1,200 a year on takeaways, and most of that is driven by time pressure rather than desire. You’re tired, it’s 8 PM, and the delivery apps are just one tap away. Meal prep breaks that cycle by putting food convenience in your hands.
When you prepare meals in advance, you’re not only saving time — you’re building a system that supports your health, budget, and schedule. Research from MoneySavingExpert and Reddit’s r/UK_Food communities shows that households that prep meals regularly save £25–£40 per week and reduce food waste dramatically. Fakeaways also satisfy that craving for a “treat” without resorting to greasy takeout.
Think of it this way: when you can pull a fresh, homemade Nando’s Chicken Bowl from your fridge in 90 seconds, it’s far easier to resist ordering delivery.
How to Build the Perfect Fakeaway Meal Prep Routine
A good meal prep plan balances variety, simplicity, and freshness. Too little variety, and you’ll get bored by Wednesday. Too much, and you’ll spend all day cooking. The sweet spot is 2–3 core dishes that can be remixed across the week.
Step 1: Choose 2–3 Core Recipes
Select dishes that reheat well and use overlapping ingredients. This keeps your grocery list lean and budget-friendly.
- •Nando’s-Style Peri-Peri Chicken Bowls – grilled chicken, spicy rice, and roasted peppers.
- •Greggs Chicken & Bacon Leek Pasties – freezer-friendly and great for lunches.
- •Wagamama Teriyaki Noodles – quick stir-fry base that can adapt with tofu, beef, or veg.
Common mealprep containers
Step 2: Prep Base Ingredients in Bulk
Cook all your main components — grains, proteins, and sauces — in large batches.
- •Bake or grill your proteins together on one tray.
- •Cook rice, pasta, or noodles in bulk and portion evenly.
- •Blend sauces like peri-peri or sweet chili for the week ahead.
Batch-cooking your base ingredients makes weekly prep faster and more efficient.
Step 3: Portion, Label, and Store
Portion meals into reusable glass or BPA-free containers. Label each with the meal name and date. Use colour-coded lids — blue for fridge, red for freezer — to stay organised.
Store sauces separately to keep textures fresh when reheating.
Simple labels help you stay on top of freshness and avoid food waste.
Step 4: Mix and Match with Sauces
A single sauce can transform a dish. Make or buy small batches of copycat sauces — like Wingstop Garlic Parmesan, Nando’s Lemon & Herb, or Pret’s Sriracha Mayo — to change the flavour profile instantly.
Homemade sauces are your secret weapon for keeping fakeaway meals exciting all week.
Step 5: Schedule Two Prep Days
Splitting your prep into two shorter sessions (Sunday + Wednesday) keeps meals fresher and less repetitive. The second session can be a quick refill rather than a full cooking day.
Scheduling two shorter prep days helps keep your meals fresh and prevents burnout.
Smart Tools to Simplify Your Planning
Fakeaway meal prep is even easier with the right digital tools. BiteBuddy’s platform is designed to make UK meal planning simple, smart, and connected.
- •🧭 Meal Planner: Drag and drop recipes into a 7-day calendar, then generate a smart shopping list.
- •🧾 Shopping List Sync: Connects to Tesco, Ocado, or Waitrose links and can export to PDF.
- •🤖 AI Recipe Generator: Suggests fakeaway ideas based on your fridge contents.
- •🔎 Ingredient Matcher: Finds recipes using what you already own, cutting waste and cost.
BiteBuddy’s smart planner lets you build a full week of fakeaway meals and auto-generate your shopping list.
Budget Breakdown: Save Big by Cooking Smart
Here’s what a typical fakeaway meal prep week looks like for two people:
| Recipe | Servings | Total Cost | Cost per Meal |
|---|---|---|---|
| Nando’s Peri-Peri Chicken Bowls | 5 | £8.50 | £1.70 |
| Greggs Chicken & Leek Pasties | 6 | £10.00 | £1.66 |
| Wagamama Veggie Stir-Fry | 5 | £8.00 | £1.60 |
| Homemade Sauces | ~20 portions | £4.00 | £0.20 |
That’s 16 meals for £30.50 — just £1.90 each. Compare that to one takeaway platter (£14.50) and you’re saving over £25–£35 weekly.
Your week of fakeaway meals — delicious, portioned, and far cheaper than a single takeaway night.
Nutrition and Portion Control Made Easy
Meal prepping gives you full control of your nutrition. You can cut salt, swap to whole grains, and track calories easily.
For example, a homemade Peri-Peri Chicken Bowl has around:
- •420 calories
- •36g protein
- •28g carbs
- •12g fat
That’s half the calories of the restaurant version and the same protein hit. Swap rice for cauliflower rice or tofu for meat to fit your goals.
Portioning helps balance macros — the perfect mix of flavour and nutrition.
Storage & Safety Tips for Meal Prep Success
Keep food safe and tasty:
- Cool meals before sealing to prevent sogginess.
- Refrigerate within two hours.
- Label with prep and use-by dates.
- Reheat once only.
- Freeze portions you won’t eat within four days.
A well-organised fridge is key to food safety and freshness.
Sustainability Bonus: Meal Prep That’s Better for the Planet
Meal prepping reduces waste far beyond your fridge. Fewer plastic takeout boxes, less delivery packaging, and better portion control mean less landfill and more sustainability.
Many BiteBuddy users combine prep sessions with reusable storage, beeswax wraps, and composting — creating a greener fakeaway lifestyle.
Sustainable meal prep habits cut waste and reduce plastic use.
FAQs
Q1: How long can meal prep last in the fridge?
3–4 days for cooked meats and grains. Freeze extras for up to 3 months.
Q2: Can I meal prep vegetarian or vegan fakeaways?
Yes — try Wagamama Yasai Curry, Greggs Vegan Sausage Rolls, or Pret Falafel Wraps.
Q3: Do I need a meal prep day every week?
One large prep day and a midweek top-up work best for freshness.
Q4: What’s the best way to reheat?
Microwave rice dishes with a splash of water; oven-bake pastries for crispness.
