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Cook once, plan ahead

High-protein meal-prep recipes

Good meal prep is more than putting the same food into several boxes. The recipes in this collection are tagged for advance preparation and give measured portions, clear cooking stages and nutrition per serving, helping you plan work lunches or busy training days without guessing quantities.

What makes a recipe suitable for meal prep?

A useful batch recipe should portion cleanly, keep its texture reasonably well and be safe to cool, store and reheat. Rice bowls, grain salads, baked dishes, curries and separately packed sauces often work better than fragile garnishes or foods that must stay crisp. Follow the recipe’s storage note and use shallow, clean containers so hot food cools efficiently before refrigeration.

Building balanced meal-prep boxes

Start with the number of portions you genuinely need. Combine a measured protein source with vegetables and a carbohydrate that suits your schedule, then add sauce or fat deliberately rather than by eye. Divide the cooked batch evenly; otherwise the nutrition shown per serving will no longer match each box. Keep wet dressings separate when they would soften leaves, bread or roasted toppings.

Storage and reheating basics

Refrigerate cooked food promptly, label containers and use the shortest safe storage window among the ingredients in the dish. Reheat only the portion you plan to eat and make sure it is steaming hot throughout. Add fresh herbs, yoghurt sauces or crunchy elements after reheating. When freezing, choose recipes whose vegetables and sauces tolerate thawing, and defrost safely in the refrigerator.

How recipes in this collection are selected

Every recipe shown here must match the collection rule using its published serving-level nutrition, meal type, ingredients, preparation time or editorial tags. We favor clear gram measurements, practical supermarket ingredients and instructions that describe the actual cooking process. Nutrition values are displayed per serving so that recipes can be compared consistently. Filters are not medical advice, and individual energy or protein needs vary with body size, training and goals. Check allergens, use safe internal cooking temperatures and adjust portions to your own plan.

Curated recipe collection

Recipes in this collection

Showing 30 carefully matched recipes from 72 options · Page 1 of 3

Delicious creamy baked pasta topped with parsley and served on a white napkin.View recipe: Chicken Pasta BakeRecipe02

Dinner · 45 min

Chicken Pasta Bake

Chicken Pasta Bake is a familiar, easy-to-cook recipe built from everyday supermarket ingredients such as Chicken Breast, raw, Whole-Wheat Pasta, dry, Tomato Passata, Mozzarella, part-skim. It is written as a practical home version with measured portions and a dish-specific method rather than a generic template.

57g
protein
622
kcal
View recipe
A mouthwatering image of baked pasta topped with cheese and fresh herbs surrounded by raw pasta and flour.View recipe: Tuna Pasta BakeRecipe03

Dinner · 40 min

Tuna Pasta Bake

Tuna Pasta Bake is a familiar, easy-to-cook recipe built from everyday supermarket ingredients such as Tuna in water, drained, Whole-Wheat Pasta, dry, Tomato Passata, Corn. It is written as a practical home version with measured portions and a dish-specific method rather than a generic template.

55g
protein
591
kcal
View recipe
A plate of Asian chicken fried rice garnished with herbs and flowers, served outdoors.View recipe: Chicken Fried RiceRecipe10

Lunch · 30 min

Chicken Fried Rice

Chicken Fried Rice is a familiar, easy-to-cook recipe built from everyday supermarket ingredients such as Chicken Breast, raw, White Rice, cooked, Egg, whole, Green Peas. It is written as a practical home version with measured portions and a dish-specific method rather than a generic template.

51g
protein
636
kcal
View recipe
A vibrant plate of Indian chicken curry with rice, garnished with lime and fresh herbs.View recipe: Easy Chicken CurryRecipe11

Dinner · 40 min

Easy Chicken Curry

Easy Chicken Curry is a familiar, easy-to-cook recipe built from everyday supermarket ingredients such as Chicken Breast, raw, White Rice, cooked, Tomato Passata, Onion. It is written as a practical home version with measured portions and a dish-specific method rather than a generic template.

48g
protein
513
kcal
View recipe
Beef Empanadas prepared and served as the finished dishView recipe: Beef EmpanadasRecipe28

Snack · 60 min

Beef Empanadas

Baked beef empanadas with a simple butter dough and a juicy steak, tomato, onion and oregano filling. This measured version contains no egg wash or boiled eggs, so neither is required.

48g
protein
698
kcal
View recipe
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