High Protein Meal Prep
Serves 3
Directions
- 1Chop the potatoes and put them on a baking sheet.
- 2Chop the potatoes and put them on a baking sheet.
- 3Chop the potatoes and put them on a baking sheet.
- 4Add some olive oil, salt, smoked paprika, ground garlic and dried thyme, then put the sheet in the oven.
- 5Add some olive oil, salt, smoked paprika, ground garlic and dried thyme, then put the sheet in the oven.
- 6Add some olive oil, salt, smoked paprika, ground garlic and dried thyme, then put the sheet in the oven.
- 7Chop the onion, broccoli and cherry tomatoes.
- 8Chop the onion, broccoli and cherry tomatoes.
- 9Chop the onion, broccoli and cherry tomatoes.
- 10Fry the vegetables until they are nice and soft.
- 11Fry the vegetables until they are nice and soft.
- 12Fry the vegetables until they are nice and soft.
- 13Season with salt.
- 14Season with salt.
- 15Season with salt.
- 16Crack the eggs into a bowl and season with salt and pepper, then whisk.
- 17Crack the eggs into a bowl and season with salt and pepper, then whisk.
- 18Crack the eggs into a bowl and season with salt and pepper, then whisk.
- 19Add cottage cheese to the mixture.
- 20Add cottage cheese to the mixture.
- 21Add cottage cheese to the mixture.
- 22Add the mixture to the pan with the vegetables, then add the cheddar on top.
- 23Add the mixture to the pan with the vegetables, then add the cheddar on top.
- 24Add the mixture to the pan with the vegetables, then add the cheddar on top.
- 25Cook the frittata on low to medium heat and finish it under the grill.
- 26Cook the frittata on low to medium heat and finish it under the grill.
- 27Cook the frittata on low to medium heat and finish it under the grill.
- 28Portion the potatoes and the frittata into containers.
- 29Portion the potatoes and the frittata into containers.
- 30Portion the potatoes and the frittata into containers.
- 31Add pepper and chopped parsley on top.
- 32Add pepper and chopped parsley on top.
- 33Add pepper and chopped parsley on top.
- 34Add chia seeds to jars.
- 35Add chia seeds to jars.
- 36Add chia seeds to jars.
- 37Add raspberries, cocoa powder, vanilla, honey and yoghurt to the jars.
- 38Add raspberries, cocoa powder, vanilla, honey and yoghurt to the jars.
- 39Add raspberries, cocoa powder, vanilla, honey and yoghurt to the jars.
- 40Add some water and mix it together.
- 41Add some water and mix it together.
- 42Add some water and mix it together.
- 43Put the jars in the fridge to set for a couple of hours.
- 44Put the jars in the fridge to set for a couple of hours.
- 45Put the jars in the fridge to set for a couple of hours.
- 46Stir well and add raspberries and pistachio on top.
- 47Stir well and add raspberries and pistachio on top.
- 48Stir well and add raspberries and pistachio on top.
- 49For the glaze, mix together soy sauce, garlic powder and honey.
- 50For the glaze, mix together soy sauce, garlic powder and honey.
- 51For the glaze, mix together soy sauce, garlic powder and honey.
- 52Pour the glaze over the salmon and season with salt.
- 53Pour the glaze over the salmon and season with salt.
- 54Pour the glaze over the salmon and season with salt.
- 55Put it in the air fryer for about 12 minutes until the salmon is fully cooked.
- 56Put it in the air fryer for about 12 minutes until the salmon is fully cooked.
- 57Put it in the air fryer for about 12 minutes until the salmon is fully cooked.
- 58Flake the salmon and portion it out with rice, edamame seeds, cut up nori, sesame seeds and sriracha.
- 59Flake the salmon and portion it out with rice, edamame seeds, cut up nori, sesame seeds and sriracha.
- 60Flake the salmon and portion it out with rice, edamame seeds, cut up nori, sesame seeds and sriracha.
- 61For the dinner recipe, add olive oil to the pan, then add diced chicken breast and add spices.
- 62For the dinner recipe, add olive oil to the pan, then add diced chicken breast and add spices.
- 63For the dinner recipe, add olive oil to the pan, then add diced chicken breast and add spices.
- 64Remove the chicken from the pan.
- 65Remove the chicken from the pan.
- 66Remove the chicken from the pan.
- 67Add tomato paste and garlic.
- 68Add tomato paste and garlic.
- 69Add tomato paste and garlic.
- 70Add spinach, cannellini beans, cream cheese, water and parmesan.
- 71Add spinach, cannellini beans, cream cheese, water and parmesan.
- 72Add spinach, cannellini beans, cream cheese, water and parmesan.
- 73Put the creamy tomato beans in containers and add the chicken on top.
- 74Put the creamy tomato beans in containers and add the chicken on top.
- 75Put the creamy tomato beans in containers and add the chicken on top.
Ingredients
- 6 eggs
- 6 eggs
- 6 eggs
- 1 onion, finely sliced
- 1 onion, finely sliced
- 1 onion, finely sliced
- 120 g broccoli
- 120 g broccoli
- 120 g broccoli
- 200 g cherry tomatoes
- 200 g cherry tomatoes
- 200 g cherry tomatoes
- 100 g cottage cheese
- 100 g cottage cheese
- 100 g cottage cheese
- 100 g cheddar, grated
- 100 g cheddar, grated
- 100 g cheddar, grated
- 380 g potatoes, cubed
- 380 g potatoes, cubed
- 380 g potatoes, cubed
- 1 tsp smoked paprika
- 1 tsp smoked paprika
- 1 tsp smoked paprika
- 1 tsp ground garlic
- 1 tsp ground garlic
- 1 tsp ground garlic
- 0.5 tsp dried thyme
- 0.5 tsp dried thyme
- 0.5 tsp dried thyme
- 6 tbsp chia seeds
- 6 tbsp chia seeds
- 6 tbsp chia seeds
- 300 g fage greek yoghurt
- 300 g fage greek yoghurt
- 300 g fage greek yoghurt
- 240 g water
- 240 g water
- 240 g water
- 3 tbsp cocoa powder
- 3 tbsp cocoa powder
- 3 tbsp cocoa powder
- 3 tsp vanilla extract
- 3 tsp vanilla extract
- 3 tsp vanilla extract
- 1.5 tsp honey
- 1.5 tsp honey
- 1.5 tsp honey
- 100 g frozen raspberries
- 100 g frozen raspberries
- 100 g frozen raspberries
- 4 salmon fillets (125g cooked salmon per portion)
- 4 salmon fillets (125g cooked salmon per portion)
- 4 salmon fillets (125g cooked salmon per portion)
- 1.5 tbsp soy sauce
- 1.5 tbsp soy sauce
- 1.5 tbsp soy sauce
- 2 tsp honey
- 2 tsp honey
- 2 tsp honey
- 2 tsp garlic granules
- 2 tsp garlic granules
- 2 tsp garlic granules
- 0.5 tsp chilli powder
- 0.5 tsp chilli powder
- 0.5 tsp chilli powder
- 300 g cooked rice
- 300 g cooked rice
- 300 g cooked rice
- 105 g edamame beans
- 105 g edamame beans
- 105 g edamame beans
- 3 tbsp sliced nori
- 3 tbsp sliced nori
- 3 tbsp sliced nori
- sesame seeds
- sesame seeds
- sesame seeds
- sriracha
- sriracha
- sriracha
- 450 g chicken breast, diced (this should make about 120g cooked per portion)
- 450 g chicken breast, diced (this should make about 120g cooked per portion)
- 450 g chicken breast, diced (this should make about 120g cooked per portion)
- 1 tsp smoked paprika
- 1 tsp smoked paprika
- 1 tsp smoked paprika
- 2 tsp ground garlic
- 2 tsp ground garlic
- 2 tsp ground garlic
- 1 tsp dried thyme
- 1 tsp dried thyme
- 1 tsp dried thyme
- 0.5 tsp dried chilli flakes
- 0.5 tsp dried chilli flakes
- 0.5 tsp dried chilli flakes
- 3 garlic cloves, finely chopped
- 3 garlic cloves, finely chopped
- 3 garlic cloves, finely chopped
- 45 g tomato paste
- 45 g tomato paste
- 45 g tomato paste
- 1 can cannellini beans, drained (drained weight 240g)
- 1 can cannellini beans, drained (drained weight 240g)
- 1 can cannellini beans, drained (drained weight 240g)
- 70 g cream cheese
- 70 g cream cheese
- 70 g cream cheese
- 25 g parmesan, grated
- 25 g parmesan, grated
- 25 g parmesan, grated
- 75 ml water
- 75 ml water
- 75 ml water
- handful spinach
- handful spinach
- handful spinach
Equipment
bowlschopping boardknifebaking sheetovenfrying panhobspatulacontainersscalesrice cookerair fryermeasuring spoons
Tips
- Instead of potatoes, toast or no carbs can be used.
- Adjust ingredient quantities to your preference.
- Other grains can be used instead of rice
- Other beans like butter beans or chickpeas can be used