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 2 of 3
Dinner · 50 min
One-pot chicken bulgur pilaf
A tomato-rich Turkish staple with tender chicken, coarse bulgur, and sweet peppers.
- 42g
- protein
- 489
- kcal
Dinner · 60 min
Ćevapi
Small Balkan-style grilled meat rolls made from the listed beef and pork, onion, garlic and paprika. Mix and shape them before cooking; do not bake the raw mixture in a casserole with every ingredient.
- 47g
- protein
- 628
- kcal
Dinner · 45 min
Chicken frikadellen & potato salad
Juicy chicken patties with a warm mustard potato-cucumber salad and fresh dill.
- 42g
- protein
- 505
- kcal
Dinner · 30 min
Ginger salmon recovery bowl
Roasted salmon, greens, peppers, and quinoa with a sharp ginger dressing.
- 43g
- protein
- 593
- kcal
Dinner · 27 min
Garlic Shrimp Rice Bowl
Garlicky shrimp with cooked rice, broccoli and lemon. Cook the shrimp briefly and add the lemon after taking the pan off the heat.
- 45g
- protein
- 518
- kcal
Lunch · 30 min
Chicken Hummus Pita
Warm whole-wheat pita with cooked chicken, hummus, cucumber, tomato and spinach. Keep the fresh vegetables separate until assembly.
- 45g
- protein
- 532
- kcal
Dinner · 40 min
Chicken Chickpea Tomato Stew
Chicken and cooked chickpeas simmered in tomato passata with onion and spinach. Add the spinach near the end so it only wilts.
- 43g
- protein
- 432
- kcal
Dinner · 50 min
Salmon Potato Spinach Traybake
Oven-baked salmon and potato with spinach and a lemon-yogurt accompaniment. Start the potatoes before adding the faster-cooking fish.
- 45g
- protein
- 580
- kcal
Lunch · 27 min
Tuna Sweetcorn Whole-Wheat Pasta Salad
A chilled whole-wheat pasta salad with drained tuna, sweetcorn, cucumber and lemony yogurt. Cool and drain the pasta before mixing.
- 43g
- protein
- 476
- kcal
Dinner · 115 min
Venezuelan Sancocho
Six generous bowls of Venezuelan-inspired beef-shank soup with corn, potato and yautia. This measured, simplified version omits the cassava, yam and squash present in some family recipes; the displayed macros cover only the listed ingredients.
- 40.58g
- protein
- 358.98
- kcal
Dinner · 160 min
Piri-Piri Chicken and Slaw
Whole piri-piri chicken roasted until safely cooked, rested, and served with crisp beetroot, carrot and cabbage slaw. This measured version uses rapeseed oil instead of the source's groundnut oil and makes five modest servings without the source's optional chips or condiments.
- 40.58g
- protein
- 363.01
- kcal
Lunch · 45 min
Salmon & potato fishcakes
Crisp salmon and potato fishcakes with dill, lemon, and mustard yogurt.
- 40g
- protein
- 520
- kcal
Dinner · 70 min
Chicken Basquaise
Basquaise-inspired chicken and pepper with chorizo, sun-dried tomato and basmati rice. Because the measured list contains no wine or stock, this adaptation braises with water and cooks the rice separately.
- 43g
- protein
- 521
- kcal
Dinner · 33 min
Turkey Bean Rice Skillet
A skillet of cooked turkey mince, black beans, brown rice, corn, pepper and salsa. Add the cooked rice and beans after browning the turkey.
- 44g
- protein
- 617
- kcal
Lunch · 12 min
Greek Yogurt Tuna Wrap
Drained tuna mixed with Greek yogurt, cucumber and tomato, wrapped with spinach in a whole-wheat tortilla. Dry the vegetables to prevent a soggy wrap.
- 41g
- protein
- 408
- kcal
Lunch · 500 min
Shawarma-Spiced Slow-Cooked Beef
Shawarma-spiced, slow-cooked beef filling made from 1 kg trimmed chuck. Pita, garlic sauce and other wrap toppings are not included.
- 35.41g
- protein
- 246.92
- kcal
Dinner · 37 min
Beef Potato Pepper Skillet
Lean beef, potato cubes, pepper and onion cooked in a paprika-seasoned skillet. Give the potatoes a head start so they finish tender.
- 42g
- protein
- 560
- kcal
Dinner · 680 min
Irish Stew
Slow-braised lamb and roots with whole wheat berries and white wine; the dry wheat needs overnight soaking before the active cook.
- 39g
- protein
- 506
- kcal
Dinner · 50 min
Lean German lentil stew
Brown lentils, potatoes, soup vegetables, and chicken sausage with mustard and vinegar.
- 34g
- protein
- 463
- kcal
Dinner · 55 min
Toad In The Hole
British sausages baked in a risen Yorkshire-pudding-style batter with cherry tomatoes and a little horseradish. A hot pan and uninterrupted baking help the batter puff.
- 37g
- protein
- 459
- kcal
Dinner · 85 min
Ayam Percik
Malaysian-style roasted chicken thighs with a reduced coconut-shallot spice sauce. Cook the sauce before coating the chicken; optional overnight marinating is not included in the shown time.
- 36.38g
- protein
- 426.87
- kcal
Lunch · 275 min
Crock-Pot Chicken Baked Tacos
Chicken breasts slowly cooked in vinaigrette and spices, shredded, then baked briefly in crisp taco shells with beans and cheese. Tomato, jalapeño, avocado and green salsa stay fresh and go on last.
- 37g
- protein
- 501
- kcal
Lunch · 33 min
Beef Rice Vegetable Skillet
A skillet of browned lean beef, cooked brown rice, pepper, onion and tomato. Add the already-cooked rice after the meat and vegetables are done.
- 37g
- protein
- 512
- kcal
Lunch · 45 min
Chicken Noodle Soup
Chicken Noodle Soup is a familiar, easy-to-cook recipe built from everyday supermarket ingredients such as Chicken Breast, raw, Egg Noodles, dry, Chicken Stock, Carrot. It is written as a practical home version with measured portions and a dish-specific method rather than a generic template.
- 31g
- protein
- 346
- kcal
Dinner · 175 min
Rappie Pie
Acadian chicken and grated-potato rappie pie. Squeeze the grated potatoes thoroughly, then add hot chicken broth until the pulp spreads thickly. Nutrition is an upper-bound ingredient estimate because the discarded starchy liquid and variable broth absorption are not measured.
- 35.78g
- protein
- 438.26
- kcal
Dinner · 285 min
Vietnamese Grilled Pork
Four Vietnamese-style rice-vermicelli bowls with thin grilled pork shoulder, cucumber, mint, peanuts and crispy vegetable rolls. Allow four hours for chilled marinating; optional dipping sauce is not counted in the nutrition.
- 39.16g
- protein
- 881.1
- kcal
Lunch · 45 min
Baked zucchini mücver
Oven-baked Turkish-style zucchini and carrot fritters with dill, parsley and spring onion. Squeezing the zucchini thoroughly helps the measured oat flour bind the mixture; serve with the included Greek yogurt.
- 31g
- protein
- 382
- kcal
Dinner · 200 min
Steak and Kidney Pie
British steak-and-kidney pie with a slow-braised beef filling and puff-pastry lid; makes six portions.
- 36.48g
- protein
- 568.8
- kcal
Dinner · 130 min
Brun Lapskaus (Norwegian Beef Vegetable Stew)
Norwegian brown beef-and-root-vegetable stew. Browning the chuck first and adding roots in stages gives the beef time to soften without dissolving the potatoes.
- 35g
- protein
- 460
- kcal
Dinner · 32 min
White Bean Spinach Tomato Stew
Cooked white beans simmered with tomato, onion and spinach, topped with feta. Add the greens and cheese toward the end.
- 35g
- protein
- 601
- kcal