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 12 carefully matched recipes from 72 options · Page 3 of 3
Lunch · 22 min
Egg Feta Veggie Sandwich
Whole-wheat egg sandwich with feta, tomato, spinach and a little yogurt. Cook the egg fully and assemble the fresh vegetables afterward.
- 34g
- protein
- 510
- kcal
Snack · 65 min
Chicken wings with cumin, lemon & garlic
Oven-roasted chicken wings coated with garlic, lemon, cumin and measured olive oil; the honey goes on near the end so it glazes without burning.
- 32g
- protein
- 405
- kcal
Lunch · 25 min
Egg Chickpea Salad Wrap
A whole-wheat wrap filled with cooked egg, chickpeas, cucumber, spinach and yogurt. Cool the egg before mixing with the cold salad filling.
- 33g
- protein
- 533
- kcal
Dinner · 110 min
Potato Moussaka
Bulgarian-inspired potato and beef moussaka with a measured egg-yolk béchamel topping. This beef-only, four-large-portion adaptation omits the source's optional cheese; the peeled potato weight and full baking sequence are stated explicitly.
- 34.19g
- protein
- 787.46
- kcal
Dinner · 285 min
Beef and Oyster Pie
British beef, stout and oyster pie with a homemade butter pastry. Braise the beef until tender before adding shucked oysters to the cooled filling and baking the crust golden.
- 33.75g
- protein
- 736.78
- kcal
Dinner · 40 min
Red Lentil Tomato Soup with Yogurt
Red lentils, tomato passata, onion and carrot simmer into a thick soup, finished with Greek yogurt. The yogurt is added after cooking.
- 32g
- protein
- 522
- kcal
Dinner · 60 min
Chicken Fajita Mac and Cheese
One-pan chicken fajita macaroni with peppers and a creamy cheddar finish. Brown the chicken and vegetables first, then simmer the dry pasta in stock; do not bake the uncooked macaroni with the cold garnish.
- 32g
- protein
- 534
- kcal
Snack · 60 min
Spring onion and prawn empanadas
Baked hand pies filled with prawns, spring onion, chilli, garlic and feta. The short dough rests before rolling, while the prawn filling is cooled so the pastry stays crisp.
- 30g
- protein
- 409
- kcal
Lunch · 160 min
Arepa pelua
Venezuelan corn arepas filled with slow-braised shredded beef, peppers and grated cheese. The corn dough is made near the end so the arepas reach the table warm.
- 30.38g
- protein
- 439.01
- kcal
Dinner · 120 min
Golabki (cabbage roll)
Polish cabbage rolls with beef, pork and 237 g already cooked white rice, baked covered in tomato sauce. The rice weight is cooked, not dry.
- 30g
- protein
- 505
- kcal
Dinner · 110 min
Lamb Biryani
Lamb Biryani is built around Cashew nuts, Khus khus, Cumin seeds, Onions.
- 31g
- protein
- 698
- kcal
Dinner · 340 min
McSinghs Scotch Pie
A deep Scottish-style lamb pie with spiced onion filling and hot-water pastry. The measured pastry contains pork lard. Cool the baked pie promptly, then chill it for at least two hours before slicing seven portions; the stated total includes this wait.
- 30.65g
- protein
- 839.13
- kcal