High Protein Meal Prep
Serves 3
Directions
- 1Chop the potatoes and put them on a baking sheet.
- 2Add some olive oil, salt, smoked paprika, ground garlic and dried thyme, then put the sheet in the oven.
- 3Chop the onion, broccoli and cherry tomatoes.
- 4Fry the vegetables until they are nice and soft.
- 5Season with salt.
- 6Crack the eggs into a bowl and season with salt and pepper, then whisk.
- 7Add cottage cheese to the mixture.
- 8Add the mixture to the pan with the vegetables, then add the cheddar on top.
- 9Cook the frittata on low to medium heat and finish it under the grill.
- 10Portion the potatoes and the frittata into containers.
- 11Add pepper and chopped parsley on top.
- 12Add chia seeds to jars.
- 13Add raspberries, cocoa powder, vanilla, honey and yoghurt to the jars.
- 14Add some water and mix it together.
- 15Put the jars in the fridge to set for a couple of hours.
- 16Stir well and add raspberries and pistachio on top.
- 17For the glaze, mix together soy sauce, garlic powder and honey.
- 18Pour the glaze over the salmon and season with salt.
- 19Put it in the air fryer for about 12 minutes until the salmon is fully cooked.
- 20Flake the salmon and portion it out with rice, edamame seeds, cut up nori, sesame seeds and sriracha.
- 21For the dinner recipe, add olive oil to the pan, then add diced chicken breast and add spices.
- 22Remove the chicken from the pan.
- 23Add tomato paste and garlic.
- 24Add spinach, cannellini beans, cream cheese, water and parmesan.
- 25Put the creamy tomato beans in containers and add the chicken on top.
Ingredients
- 6 eggs
- 1 onion, finely sliced
- 120 g broccoli
- 200 g cherry tomatoes
- 100 g cottage cheese
- 100 g cheddar, grated
- 380 g potatoes, cubed
- 1 tsp smoked paprika
- 1 tsp ground garlic
- 0.5 tsp dried thyme
- 6 tbsp chia seeds
- 300 g fage greek yoghurt
- 240 g water
- 3 tbsp cocoa powder
- 3 tsp vanilla extract
- 1.5 tsp honey
- 100 g frozen raspberries
- 4 salmon fillets (125g cooked salmon per portion)
- 1.5 tbsp soy sauce
- 2 tsp honey
- 2 tsp garlic granules
- 0.5 tsp chilli powder
- 300 g cooked rice
- 105 g edamame beans
- 3 tbsp sliced nori
- sesame seeds
- sriracha
- 450 g chicken breast, diced (this should make about 120g cooked per portion)
- 1 tsp smoked paprika
- 2 tsp ground garlic
- 1 tsp dried thyme
- 0.5 tsp dried chilli flakes
- 3 garlic cloves, finely chopped
- 45 g tomato paste
- 1 can cannellini beans, drained (drained weight 240g)
- 70 g cream cheese
- 25 g parmesan, grated
- 75 ml water
- 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
Related recipes
Green Goddess Soup
Italian · Soup
Pasta Fagioli
Italian · Soup50m
Pasta E Fagioli
Italian · Soup
Pastina Soup (Italian Penicillin)
Italian · Soup45m
Pot roast
Italian · Soup
Creamy Tomato Soup
Italian · Soup
Chicken Garlic Pasta
Italian · Soup
Chicken Ditalini Soup
Italian · Soup
Maple Pumpkin Soup
Italian · Soup
Lasagna soup
Italian · Soup
Tuscan White Bean Soup
Italian · Soup40m
Zuppa Toscana Soup
Italian · Soup