13 January 2026
When life gets busy or you’re looking to hit nutrition goals, rice meal prep can take the pressure off, and make sure you’re hitting your targets.
Meal prep can be a real help in your routine. It takes the pressure off mealtimes and makes it easier to eat well throughout the week. Rice is a brilliant place to start, as it’s versatile, reliable and works just as well in quick lunches as it does in comforting dinners. For busy weeks, it’s dependable, easy to cook and pairs with almost anything. From hearty curries to light salads, having a batch ready makes meals feel effortless. It’s also a great way to ensure you hit your nutrition goals and help keep track of your meals.
Rice is a really good starting point for meal prep. It’s easy to cook in batches, keeps its texture well, and slots neatly into meals across the week. You can flavour it differently each time with herbs, spices and even lemon or lime. As it’s a neutral base, you can dress it with lots of proteins and vegetables and keep meals feeling fresh and varied.
A pot of rice can become quick lunches, comforting dinners, or something in between, taking the pressure off busy days and giving you a flexible foundation to build on. Knowing a pot of rice is ready, gives you freedom to experiment with sauces, proteins and veg without the stress of starting from scratch every night.
The best way to meal prep rice depends on what you’re cooking and which cuisines you’re looking to explore through the week.
White rice: Light, fluffy and quick to cook. Great for stir-fries, curries and speedy lunches where you want flavours to stay fresh.
Wholegrain rice: A satisfying option that works beautifully in protein-rich bowls and hearty vegetable dishes you want to keep you going for longer.
Wild rice: Chewy and nutty, ideal for adding texture to salads, soups and mixed rice dishes.
Jasmine: Fragrant and versatile, perfect for pairing with global flavours and keeping meals comforting and familiar.
Taking steps when cooking your rice keeps it safe and tasty all week.
Cook quickly: Once cooked, spread the rice out on a tray or shallow dish to help it cool faster. Don’t leave it sitting at room temperature for more than an hour though.
Store wisely: Transfer cooled rice into airtight containers and keep in the fridge for up to four days. For longer storage, rice freezes beautifully in portioned bags or tubs.
Reheat carefully: Heat thoroughly until steaming hot all the way through. Only reheat rice once cooked and never leave it sitting at room temperature after reheating. Add a splash of stock or a drizzle of olive oil when reheating to refresh the grains.
Read our rice storage blog for more detail on this and of course, this can’t happen without perfectly fluffy grains in the first place; for full guidance on cooking different rice types, check out our how to cook rice guides.
If you’re prepping meals around training, cooking a batch at the start of the week makes it simple to portion meals and build protein-rich plates without extra effort. Make sure you’re building a balanced meal with a carb option like rice, protein option and a veggie option. Once cooled, divide rice into individual containers and pair with chicken, turkey, tofu, fish or beans to hit your macros. Brown and wholegrain rice hold their texture well, reheat nicely and are excellent for working in extra fibre. When warming up, make sure rice is steaming hot before you tuck in.
For kids, meal prep works best when it’s simple and familiar. Rice is easy to portion, works warm or cold, and fits neatly into lunchboxes. Keep the flavours gentle and add colour with vegetables like sweetcorn, peas or carrots, or even roll the rice into balls so it’s easy for small hands to pick up. Use within 24 hours to be safe, reheating only when needed and ensuring it’s hot all the way through.
Rice isn’t the only option for batch cooking. Pasta, couscous and quinoa also work brilliantly for make-ahead meals. Cook a large tray of pasta bake, lasagne or a vegetable stew, then portion and freeze. You’ll have easy, wholesome dinners ready to reheat.
Bento-style lunchboxes are another great option. Fill small containers with colourful veggies, cooked proteins, rice or pasta and a little fruit or snack for variety. Prepare the night before, store in the fridge or defrost overnight, and you’ve got a balanced lunch ready to go.
Rice is a great base for building meals that are satisfying, colourful and balanced. Why not try some of our favourites? 1. Coronation Chicken and Rice Salad A light, flavourful rice salad with chicken, apricots and almonds that’s great cold or chilled in a lunchbox.
2. Tasty Chicken Curry with Wholegrain Basmati A nourishing curry paired with wholegrain rice, perfect for make-ahead dinners or reheating midweek.
3. Middle Eastern Style Chicken with Wholegrain Rice Tender, spiced chicken and rice that tastes great warm or portioned for later.
4. Chicken Teriyaki and Aromatic Rice Juicy teriyaki chicken with fragrant rice makes a satisfying meal prep option that’s a real crowd-pleaser.
5. Vegetarian Burrito Bowl A vibrant, balanced bowl with beans, rice and greens. Ideal for a flexible food option when you want something that hits the spot.
Meal prep doesn’t have to take hours. Pre-cooked microwave rice pouches are a real time-saver, ready in minutes and perfect for busy weeknights or quick lunches. While the rice cooks, batch-cook proteins and vegetables by roasting, grilling or steaming, then add straight to your meal prep boxes. Creating a base batch allows you to repurpose it through the week with different cuisines from around the world.
Mix and match rice types, proteins and sauces to keep meals interesting throughout the week. Cooked rice and prepared dishes also freeze well, so you can portion into containers and defrost as needed for hassle-free dinners whenever life gets busy.