Meal Prep Recipes

Most protein per serving

Breakfasts, lunches and dinners, highest first.

• Chicken and Lentil One-Pot Stew – 79g protein, 789 kcal
• Chicken, Broccoli and Wholemeal Pasta Bake – 74g protein, 846 kcal
• Slow-Cooked Lamb and Red Lentil Stew – 72g protein, 917 kcal
• Chicken Tagine with Wholemeal Couscous – 67g protein, 795 kcal
• King Prawn Egg Fried Brown Rice – 64g protein, 755 kcal
• Grilled Tuna Steak with Brown Rice and Asparagus – 63g protein, 645 kcal

Lowest cost per serving

Estimated from representative UK own-brand prices, not live shelf prices.

• Overnight Oats with Banana – about £0.50, 19g protein
• Weetabix with Semi-Skimmed Milk and Banana – about £0.52, 13g protein
• Baked Beans on Wholemeal Toast – about £0.65, 18g protein
• Banana and Oat Smoothie – about £0.73, 12g protein
• Soft Boiled Eggs with Wholemeal Toast – about £0.81, 22g protein
• Peanut Butter Overnight Oats – about £0.85, 19g protein

Ready in 10 minutes or less

Total time, including any chilling. Most protein first.

• Chicken Tikka Wholemeal Wrap – 10 min, 44g protein
• Grilled Chicken Caesar Wrap – 10 min, 43g protein
• Chickpea and Tuna Salad – 8 min, 40g protein
• Smoked Mackerel Scrambled Eggs on Toast – 10 min, 39g protein
• Poached Eggs and Baked Beans on Wholemeal Toast – 10 min, 32g protein
• King Prawn and Avocado Salad – 10 min, 31g protein

Breakfast recipes (35)

• Avocado and Eggs on Wholemeal Toast – 447 kcal, 23g protein, 10 min, vegetarian
• Baked Beans on Wholemeal Toast – 334 kcal, 18g protein, 5 min, vegan
• Banana and Date Smoothie Bowl with Seeds – 557 kcal, 12g protein, 8 min, vegan
• Banana and Oat Smoothie – 439 kcal, 12g protein, 5 min, vegan
• Banana and Peanut Butter Porridge – 678 kcal, 20g protein, 7 min, vegan
• Bircher Muesli with Grated Apple and Cinnamon – 425 kcal, 18g protein, 5 min + 4 hours chilling, vegetarian
• Bran Flakes with Semi-Skimmed Milk and Berries – 294 kcal, 12g protein, 3 min, vegetarian
• Chia and Oat Overnight Pot with Berries – 420 kcal, 12g protein, 5 min + 4 hours chilling, vegan
• Chia Seed Pudding with Mango – 586 kcal, 10g protein, 5 min + 4 hours chilling, vegan
• Cottage Cheese on Wholemeal Toast with Tomato – 349 kcal, 27g protein, 5 min, vegetarian
• Egg White Omelette with Peppers – 179 kcal, 24g protein, 10 min, vegetarian
• Eggs, Spinach and Mushroom on Toast – 423 kcal, 27g protein, 12 min, vegetarian
• Garlic Mushrooms with Poached Egg on Sourdough – 555 kcal, 30g protein, 12 min, vegetarian
• Greek Yogurt with Mixed Berries – 210 kcal, 21g protein, 3 min, vegetarian
• High-Protein Skyr with Granola and Berries – 328 kcal, 27g protein, 5 min, vegetarian
• Kefir with Berries and Chia Seeds – 219 kcal, 10g protein, 3 min + 4 hours chilling, vegetarian
• Light Full English Breakfast – 478 kcal, 41g protein, 15 min
• Oat Porridge with Berries – 475 kcal, 14g protein, 7 min, vegan
• Overnight Oats with Banana – 520 kcal, 19g protein, 5 min + 4 hours chilling, vegetarian
• Peanut Butter Overnight Oats – 617 kcal, 19g protein, 5 min + 4 hours chilling, vegan
• Poached Eggs with Smoked Salmon on Toast – 535 kcal, 45g protein, 12 min, pescatarian
• Porridge with Walnuts and Cinnamon – 596 kcal, 17g protein, 7 min, vegan
• Protein Waffles with Greek Yogurt and Berries – 562 kcal, 52g protein, 15 min, vegetarian
• Quinoa and Coconut Milk Porridge with Mango – 483 kcal, 11g protein, 25 min, vegan
• Ricotta Toast with Berries – 390 kcal, 18g protein, 5 min, vegetarian
• Scrambled Eggs on Wholemeal Toast – 483 kcal, 31g protein, 10 min, vegetarian
• Skyr with Walnuts, Honey and Banana – 383 kcal, 26g protein, 3 min, vegetarian
• Smashed Avocado on Rye Toast with Cherry Tomatoes – 365 kcal, 10g protein, 5 min, vegan
• Smoked Mackerel Scrambled Eggs on Toast – 628 kcal, 39g protein, 10 min, pescatarian
• Smoked Salmon and Cream Cheese Wholemeal Bagel – 421 kcal, 30g protein, 5 min, pescatarian
• Soft Boiled Eggs with Wholemeal Toast – 386 kcal, 22g protein, 10 min, vegetarian
• Tofu Scramble with Peppers – 378 kcal, 33g protein, 12 min, vegan
• Turmeric Scrambled Eggs on Rye Toast – 549 kcal, 31g protein, 8 min, vegetarian
• Weetabix with Semi-Skimmed Milk and Banana – 356 kcal, 13g protein, 2 min, vegetarian
• Wholemeal Pancakes with Low-Fat Yogurt – 562 kcal, 36g protein, 15 min, vegetarian

Lunch recipes (46)

• Baked Cod with Sweet Potato Wedges – 391 kcal, 37g protein, 40 min, pescatarian
• Baked Falafel and Salad Pitta – 685 kcal, 26g protein, 10 min, vegan
• Baked Salmon and Quinoa Power Bowl – 676 kcal, 47g protein, 20 min, pescatarian
• Baked Tofu and Tahini Buddha Bowl – 758 kcal, 41g protein, 20 min, vegan
• Black Bean Burrito Bowl – 579 kcal, 24g protein, 15 min, vegan
• Cannellini Bean and Tomato Soup – 347 kcal, 19g protein, 15 min, vegan
• Chicken and Orzo Soup – 539 kcal, 48g protein, 25 min
• Chicken and Sweet Potato Meal Prep Bowl – 458 kcal, 46g protein, 25 min
• Chicken and Wholemeal Pasta with Pesto – 632 kcal, 52g protein, 20 min
• Chicken Tikka Wholemeal Wrap – 428 kcal, 44g protein, 10 min
• Chicken, Broccoli and Brown Rice Prep Bowl – 631 kcal, 54g protein, 20 min
• Chickpea and Spinach Curry with Rice – 609 kcal, 27g protein, 20 min, vegan
• Chickpea and Tuna Salad – 353 kcal, 40g protein, 8 min, pescatarian
• Cottage Cheese and Roasted Vegetable Bowl – 482 kcal, 36g protein, 20 min, vegetarian
• Edamame and Soba Noodle Salad – 498 kcal, 26g protein, 12 min, vegan
• Egg Mayo Sandwich on Wholemeal – 409 kcal, 23g protein, 20 min, vegetarian
• Garlic Prawn and Brown Rice Bowl – 484 kcal, 41g protein, 15 min, pescatarian
• Green Lentil and Halloumi Bowl – 642 kcal, 43g protein, 20 min, vegetarian
• Green Lentil and Roasted Sweet Potato Bowl – 664 kcal, 34g protein, 25 min, vegan
• Grilled Chicken and Chickpea Power Salad – 420 kcal, 50g protein, 15 min
• Grilled Chicken Caesar Wrap – 398 kcal, 43g protein, 10 min
• Grilled Chicken, Brown Rice and Roasted Peppers – 680 kcal, 48g protein, 35 min
• Grilled Halloumi and Roasted Vegetable Salad – 532 kcal, 26g protein, 35 min, vegetarian
• Hummus and Roasted Vegetable Pitta – 386 kcal, 17g protein, 10 min, vegan
• King Prawn and Avocado Salad – 252 kcal, 31g protein, 10 min, pescatarian
• King Prawn and Mango Salad – 194 kcal, 29g protein, 10 min, pescatarian
• Lean Beef and Roasted Sweet Potato Salad – 468 kcal, 40g protein, 25 min
• Lean Beef Mince Lettuce Wraps – 284 kcal, 40g protein, 15 min
• Lean Beef Stir-Fry with Brown Rice – 677 kcal, 51g protein, 20 min
• Lentil and Roasted Vegetable Soup – 520 kcal, 32g protein, 40 min, vegan
• Mackerel and Brown Rice Salad – 589 kcal, 32g protein, 15 min, pescatarian
• Miso Tofu and Edamame Bowl – 561 kcal, 29g protein, 15 min, vegan
• Pork Tenderloin with Roasted Root Vegetables – 524 kcal, 44g protein, 45 min
• Red Lentil and Vegetable Soup with Wholemeal Roll – 617 kcal, 34g protein, 15 min, vegan
• Salmon Fillet with New Potatoes and Green Beans – 525 kcal, 36g protein, 20 min, pescatarian
• Sardine and Wholemeal Pasta Salad – 532 kcal, 39g protein, 15 min, pescatarian
• Smoked Salmon and Quinoa Salad – 520 kcal, 37g protein, 12 min, pescatarian
• Soft Boiled Egg Buddha Bowl with Avocado – 626 kcal, 25g protein, 15 min, vegetarian
• Tofu and Noodle Stir-Fry with Soy – 598 kcal, 43g protein, 15 min, vegan
• Tuna and Edamame Brown Rice Bowl – 564 kcal, 43g protein, 12 min, pescatarian
• Tuna and Sweetcorn Jacket Potato – 366 kcal, 35g protein, 12 min, pescatarian
• Tuna Niçoise Salad – 417 kcal, 40g protein, 15 min, pescatarian
• Turkey and Avocado Wholemeal Wrap – 353 kcal, 29g protein, 5 min
• Turkey Mince and Brown Rice Meal Prep Bowl – 605 kcal, 49g protein, 20 min
• Turkey Mince Lettuce Cups with Hoisin – 346 kcal, 41g protein, 15 min
• Vegetable Frittata Slice with Green Salad – 399 kcal, 27g protein, 20 min, vegetarian

Dinner recipes (49)

• Baked Cod with New Potatoes and Green Beans – 448 kcal, 44g protein, 25 min, pescatarian
• Baked Salmon, Sweet Potato Wedges and Broccoli – 743 kcal, 46g protein, 40 min, pescatarian
• Butternut Squash and Lentil Soup with Bread – 781 kcal, 38g protein, 30 min, vegan
• Chicken and Coconut Milk Curry with Brown Rice – 940 kcal, 59g protein, 25 min
• Chicken and Lentil One-Pot Stew – 789 kcal, 79g protein, 35 min
• Chicken and Mushroom Wholemeal Pasta – 680 kcal, 61g protein, 25 min
• Chicken and Vegetable Broth with Bread – 530 kcal, 52g protein, 30 min
• Chicken Fajita Bowl with Brown Rice – 704 kcal, 59g protein, 20 min
• Chicken Stir-Fry with Wholewheat Noodles – 640 kcal, 58g protein, 20 min
• Chicken Tagine with Wholemeal Couscous – 795 kcal, 67g protein, 35 min
• Chicken Tikka with Cauliflower Rice and Raita – 456 kcal, 57g protein, 25 min
• Chicken, Broccoli and Wholemeal Pasta Bake – 846 kcal, 74g protein, 35 min
• Chickpea and Spinach Coconut Curry – 1145 kcal, 47g protein, 25 min, vegan
• Chickpea and Sweet Potato Stew – 573 kcal, 27g protein, 25 min, vegan
• Cod and Chickpea Stew – 553 kcal, 58g protein, 25 min, pescatarian
• Egg Fried Brown Rice with Frozen Vegetables – 722 kcal, 36g protein, 15 min, vegetarian
• Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg – 824 kcal, 59g protein, 35 min
• Grilled Mackerel with Warm Potato Salad – 586 kcal, 41g protein, 20 min, pescatarian
• Grilled Tuna Steak with Brown Rice and Asparagus – 645 kcal, 63g protein, 20 min, pescatarian
• King Prawn and Cherry Tomato Wholemeal Pasta – 624 kcal, 50g protein, 20 min, pescatarian
• King Prawn Egg Fried Brown Rice – 755 kcal, 64g protein, 20 min, pescatarian
• Lamb Keema with Cauliflower Rice – 646 kcal, 54g protein, 25 min
• Lean Beef and Sweet Potato Stew – 731 kcal, 56g protein, 45 min
• Lean Beef Stir-Fry with Brown Rice and Frozen Veg – 737 kcal, 58g protein, 20 min
• Lean Pork Loin with Roasted Root Vegetables – 682 kcal, 49g protein, 35 min
• Lean Turkey Mince Stuffed Peppers – 533 kcal, 50g protein, 35 min
• Lentil and Turkey Sausage Casserole – 859 kcal, 63g protein, 35 min
• Miso Glazed Salmon with Soba Noodles – 741 kcal, 55g protein, 20 min, pescatarian
• Mushroom and Lentil Shepherd's Pie – 608 kcal, 32g protein, 40 min, vegan
• Mushroom and Pea Brown Rice Risotto – 674 kcal, 30g protein, 50 min, vegetarian
• Poached Eggs and Baked Beans on Wholemeal Toast – 500 kcal, 32g protein, 10 min, vegetarian
• Pork Tenderloin with Apple and Sweet Potato – 613 kcal, 49g protein, 35 min
• Quorn Mince Bolognese with Wholemeal Pasta – 680 kcal, 50g protein, 25 min, vegetarian
• Red Lentil Dahl with Brown Rice – 841 kcal, 41g protein, 25 min, vegan
• Roast Chicken Breast with Potatoes and Greens – 727 kcal, 60g protein, 40 min
• Salmon and Wholemeal Pasta with Spinach – 815 kcal, 51g protein, 20 min, pescatarian
• Slow-Cooked Lamb and Red Lentil Stew – 917 kcal, 72g protein, 50 min
• Smoked Haddock and Potato Bake – 612 kcal, 62g protein, 35 min, pescatarian
• Spinach and Ricotta Wholemeal Pasta – 689 kcal, 32g protein, 20 min, vegetarian
• Teriyaki Tofu with Brown Rice and Broccoli – 758 kcal, 46g protein, 20 min, vegan
• Thai-Style Prawn and Noodle Stir-Fry – 517 kcal, 50g protein, 20 min, pescatarian
• Three-Bean Vegetable Chilli with Brown Rice – 893 kcal, 42g protein, 25 min, vegan
• Three-Egg Omelette with Feta and Vegetables – 612 kcal, 40g protein, 12 min, vegetarian
• Tofu and Vegetable Curry with Brown Rice – 1040 kcal, 52g protein, 25 min, vegan
• Tofu Pad Thai – 754 kcal, 48g protein, 20 min, vegan
• Tuna and Sweet Potato Fishcakes with Salad – 406 kcal, 39g protein, 30 min, pescatarian
• Tuna and Sweetcorn Pasta Bake – 673 kcal, 54g protein, 30 min, pescatarian
• Turkey Mince and Sweet Potato Bake – 661 kcal, 55g protein, 40 min
• Turkey Mince Bolognese with Wholemeal Pasta – 738 kcal, 60g protein, 25 min

Snack recipes (39)

• Almond Butter with Celery Sticks – 124 kcal, 4g protein, 3 min, vegan
• Almonds and Dried Cranberries – 210 kcal, 5g protein, 1 min, vegan
• Apple and Peanut Butter – 172 kcal, 4g protein, 1 min, vegan
• Apple with Walnuts – 209 kcal, 3g protein, 1 min, vegan
• Banana and Almonds – 221 kcal, 5g protein, 1 min, vegan
• Banana and Peanut Butter on Rice Cakes – 269 kcal, 7g protein, 3 min, vegan
• Carrot Sticks with Hummus – 149 kcal, 6g protein, 5 min, vegan
• Chocolate Protein Shake – 255 kcal, 34g protein, 3 min, vegetarian
• Cottage Cheese with Cucumber – 165 kcal, 19g protein, 3 min, vegetarian
• Dark Chocolate and Almonds – 295 kcal, 7g protein, 1 min, vegan
• Frozen Edamame Beans with Sea Salt – 182 kcal, 17g protein, 5 min, vegan
• Frozen Greek Yogurt and Berry Bark – 157 kcal, 15g protein, 5 min, vegetarian
• Hard-Boiled Eggs – 166 kcal, 15g protein, 15 min, vegetarian
• Lean Beef Jerky – 164 kcal, 13g protein, 1 min
• Light Mozzarella and Tomato – 201 kcal, 21g protein, 5 min, vegetarian
• Low-Fat Greek Yogurt with Berries – 144 kcal, 16g protein, 2 min, vegetarian
• Mini Protein Overnight Oats – 313 kcal, 21g protein, 5 min + 4 hours chilling, vegetarian
• Mixed Nuts and Dried Fruit – 240 kcal, 7g protein, 1 min, vegan
• No-Bake Peanut Butter Oat Protein Balls – 452 kcal, 15g protein, 10 min + 30 minutes chilling, vegetarian
• Oat Biscuits with Peanut Butter – 376 kcal, 8g protein, 2 min, vegan
• Pea Protein Green Smoothie – 288 kcal, 27g protein, 5 min, vegan
• Peanut Butter with Celery Sticks – 214 kcal, 9g protein, 3 min, vegan
• Prawn Cocktail in Lettuce Cups – 131 kcal, 22g protein, 8 min, pescatarian
• Protein Yogurt with Low-Sugar Granola – 257 kcal, 19g protein, 3 min, vegetarian
• Pumpkin Seeds with Dark Chocolate Chips – 240 kcal, 10g protein, 1 min, vegan
• Reduced-Fat Cheddar on Oatcakes – 336 kcal, 17g protein, 3 min, vegetarian
• Rice Cakes with Cottage Cheese – 202 kcal, 14g protein, 3 min, vegetarian
• Roasted Spiced Chickpeas – 293 kcal, 16g protein, 35 min, vegan
• Sardines on Rye Crackers – 294 kcal, 22g protein, 3 min, pescatarian
• Skyr High-Protein Yogurt – 95 kcal, 17g protein, 1 min, vegetarian
• Sliced Cooked Chicken Breast – 198 kcal, 37g protein, 5 min
• Smoked Mackerel Pâté on Oatcakes – 439 kcal, 22g protein, 5 min, pescatarian
• Smoked Salmon on Cucumber Slices – 183 kcal, 20g protein, 5 min, pescatarian
• Smoked Salmon with Cream Cheese Crackers – 256 kcal, 18g protein, 5 min, pescatarian
• Tuna on Rye Crackers – 219 kcal, 22g protein, 5 min, pescatarian
• Turkey Breast and Cream Cheese Roll-Up – 271 kcal, 27g protein, 3 min
• Turkey Breast Slices with Rye Crackers – 223 kcal, 21g protein, 3 min
• Tzatziki with Vegetable Dippers – 137 kcal, 12g protein, 5 min, vegetarian
• Walnuts and Dried Blueberries – 229 kcal, 4g protein, 1 min, vegan