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 76 options
Lunch · 60 min
Shawarma Chuck Roast Wrap
Shawarma Chuck Roast Wrap is built around Chuck Roast, Beef Stock, Lemon Juice, Ground Cumin.
- 84g
- protein
- 625
- kcal
Dinner · 60 min
Piri-Piri Chicken and Slaw
Piri-Piri Chicken and Slaw is built around Chicken, Red Chilli, Garlic, Ginger.
- 66g
- protein
- 450
- kcal
Dinner · 35 min
Yogurt-marinated chicken skewers
Tender paprika chicken skewers with a cucumber, dill, and garlic yogurt sauce.
- 66g
- protein
- 465
- kcal
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
Dinner · 60 min
Kenyan Beef Curry
Kenyan Beef Curry is built around Water, Sirloin Steak tips, Garlic Clove, Ground Ginger.
- 53g
- protein
- 427
- kcal
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
Dinner · 480 min
Montreal Smoked Meat
Whole beef brisket dry-cured for four days, rinsed and soaked, coated with a pepper-coriander Montreal rub, hot-smoked at 107°C, then steam-finished until tender.
- 57g
- protein
- 789
- kcal
Dinner · 48 min
One-Pan Chicken Potato Broccoli
One-Pan Chicken Potato Broccoli uses familiar supermarket ingredients such as Chicken Breast, raw, Potato, Broccoli and is intentionally designed for uncomplicated everyday cooking. The method is a practical sheet-pan sequence where potatoes start first and chicken/broccoli join later, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 55g
- protein
- 603
- kcal
Breakfast · 30 min
High-protein Bauernomelett
A hearty potato omelette with eggs, egg whites, turkey ham, spinach, and chives.
- 54g
- protein
- 537
- kcal
Dinner · 50 min
Lighter chicken tikka masala
Yogurt-marinated chicken in a fragrant tomato, almond, and spinach masala.
- 52g
- protein
- 486
- kcal
Dinner · 50 min
Beef Meatballs in Tomato Sauce with Pasta
Beef Meatballs in Tomato Sauce with Pasta is a familiar, easy-to-cook recipe built from everyday supermarket ingredients such as Lean Ground Beef 95%, raw, Egg, whole, Oats, dry, Whole-Wheat Pasta, dry. It is written as a practical home version with measured portions and a dish-specific method rather than a generic template.
- 53g
- protein
- 662
- kcal
Dinner · 50 min
Lighter chicken fricassee
Tender chicken, peas, carrots, and mushrooms in a silky lemon cream sauce.
- 50g
- protein
- 500
- kcal
Dinner · 75 min
Brun Lapskaus (Norwegian Beef Vegetable Stew)
Brun Lapskaus (Norwegian Beef Vegetable Stew) is built around Olive Oil, Beef, Onion, Beef Stock.
- 52g
- protein
- 661
- kcal
Dinner · 35 min
Easy Chicken Tomato Whole-Wheat Pasta
Easy Chicken Tomato Whole-Wheat Pasta uses familiar supermarket ingredients such as Chicken Breast, raw, Whole-Wheat Pasta, dry, Tomato Passata and is intentionally designed for uncomplicated everyday cooking. The method is al-dente pasta finished in a tomato-chicken pan sauce with reserved pasta water, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 51g
- protein
- 594
- kcal
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
Dinner · 40 min
Tuna Tomato Whole-Wheat Pasta Bake
Tuna Tomato Whole-Wheat Pasta Bake uses familiar supermarket ingredients such as Tuna in water, drained, Whole-Wheat Pasta, dry, Tomato Passata and is intentionally designed for uncomplicated everyday cooking. The method is a short oven finish using slightly undercooked pasta so the final bake stays firm rather than mushy, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 49g
- protein
- 551
- kcal
Lunch · 35 min
Chicken Potato Yogurt Bowl
Chicken Potato Yogurt Bowl uses familiar supermarket ingredients such as Chicken Breast, raw, Potato, Cucumber and is intentionally designed for uncomplicated everyday cooking. The method is boiled potatoes, pan-cooked chicken and cold yogurt-vegetable components kept separate until assembly, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 48g
- protein
- 508
- kcal
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
Dinner · 50 min
Turkey Stuffed Baked Potatoes
Turkey Stuffed Baked Potatoes uses familiar supermarket ingredients such as Lean Ground Turkey, raw, Potato, Greek Yogurt 2% and is intentionally designed for uncomplicated everyday cooking. The method is oven-baked potatoes filled with a separately cooked turkey mixture and finished with cool yogurt, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 49g
- protein
- 602
- kcal
Lunch · 35 min
Classic Athlete Chicken & Rice
Juicy paprika-seared chicken breast with fluffy basmati rice, lemon, and parsley; a simple high-protein meal-prep staple.
- 48g
- protein
- 537
- kcal
Lunch · 30 min
Simple Chicken Rice Veggie Box
Simple Chicken Rice Veggie Box uses familiar supermarket ingredients such as Chicken Breast, raw, Brown Rice, cooked, Broccoli and is intentionally designed for uncomplicated everyday cooking. The method is separate chicken, vegetable and rice preparation designed for easy meal-prep containers, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 47g
- protein
- 529
- kcal
Dinner · 33 min
Chicken Paprika Rice Skillet
Chicken Paprika Rice Skillet uses familiar supermarket ingredients such as Chicken Breast, raw, White Rice, cooked, Bell Pepper and is intentionally designed for uncomplicated everyday cooking. The method is a quick chicken-rice skillet using cooked rice for speed and yogurt only after the heat is off, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 47g
- protein
- 562
- kcal
Snack · 60 min
Beef Empanadas
Beef Empanadas is built around Butter, Water, Salt, All purpose flour.
- 48g
- protein
- 698
- kcal
Dinner · 35 min
Chicken burrito bowl
Spiced chicken, black beans, brown rice, corn salsa, and creamy avocado-lime yogurt.
- 46g
- protein
- 528
- kcal
Lunch · 45 min
Red lentil soup with chicken
Silky red lentils and vegetables finished with shredded chicken, cumin, and lemon.
- 44g
- protein
- 416
- kcal
Dinner · 60 min
Ćevapi
Ćevapi is built around Minced Beef, Minced Pork, Onion, Garlic.
- 47g
- protein
- 628
- kcal
Dinner · 40 min
Weeknight turkey chili
Lean turkey, kidney beans, peppers, and smoked paprika in a thick tomato broth.
- 44g
- protein
- 420
- kcal
Dinner · 45 min
Chicken & white bean stew
A lighter take on a Turkish classic with chicken, white beans, and a deep pepper-tomato base.
- 45g
- protein
- 508
- kcal
Dinner · 27 min
Garlic Shrimp Rice Bowl
Garlic Shrimp Rice Bowl uses familiar supermarket ingredients such as Shrimp, raw, White Rice, cooked, Broccoli and is intentionally designed for uncomplicated everyday cooking. The method is a fast garlic-shrimp pan method served over already cooked rice, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 45g
- protein
- 518
- kcal
Lunch · 30 min
Chicken Hummus Pita
Chicken Hummus Pita uses familiar supermarket ingredients such as Chicken Breast, raw, Whole-Wheat Pita, Hummus and is intentionally designed for uncomplicated everyday cooking. The method is pan-cooked chicken paired with hummus and raw vegetables in a warm whole-wheat pita, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 45g
- protein
- 532
- kcal