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AllMeal prepBreakfastHigh proteinQuick

6 recipes

• Meal prep

  Chicken, rice and greens

  The default. Five containers, forty minutes, under fifteen dollars.

  52g protein, 68g carbs, 14g fat per container

  Ingredients and method

  Ingredients

  • 1kg chicken thigh
  • 2 cups jasmine rice
  • 500g frozen broccoli
  • Soy, garlic, chilli flakes
  • Olive oil, salt

  Method

  Rice in the cooker. Chicken in a hot pan with garlic and soy until it colours, then into the oven at 200C for 12 minutes. Steam the broccoli. Split five ways.

• Breakfast

  Overnight oats, three ways

  Breakfast sorted for the week in ten minutes.

  38g protein, 55g carbs, 9g fat

  Ingredients and method

  Ingredients

  • 1 cup rolled oats
  • 1 cup milk
  • 1 scoop protein
  • Greek yoghurt
  • Frozen berries, peanut butter or banana

  Method

  Mix oats, milk, protein and yoghurt in a jar. Top with one of the three. Fridge overnight. Keeps four days.

• Meal prep

  Beef burrito bowls

  The one for people who hate chicken.

  46g protein, 60g carbs, 16g fat

  Ingredients and method

  Ingredients

  • 1kg lean beef mince
  • Taco seasoning
  • 2 cups rice
  • Black beans, corn, salsa
  • Lime, coriander

  Method

  Brown the mince, season, add a splash of water. Rice, beans and corn in the containers, mince on top, salsa and lime at serving time.

• Quick

  Greek yoghurt protein bowl

  Two minutes, no cooking, forty grams of protein.

  42g protein, 48g carbs, 8g fat

  Ingredients and method

  Ingredients

  • 300g Greek yoghurt
  • 1 scoop whey
  • Frozen berries
  • Honey
  • Granola

  Method

  Stir the whey into the yoghurt until smooth. Berries and a drizzle of honey on top, granola last so it stays crunchy.

• Meal prep

  Turkey chilli

  Six containers from one pot. Freezes well.

  44g protein, 38g carbs, 10g fat

  Ingredients and method

  Ingredients

  • 1kg turkey mince
  • 2 tins kidney beans
  • 2 tins crushed tomatoes
  • Onion, garlic, capsicum
  • Chilli, cumin, smoked paprika

  Method

  Brown the mince with the onion and garlic. Add everything else and simmer for forty minutes. Split six ways.

• High protein

  Tuna rice cakes

  Done before the kettle boils.

  40g protein, 30g carbs, 6g fat

  Ingredients and method

  Ingredients

  • 2 tins tuna in springwater
  • 4 rice cakes
  • Light mayo
  • Sriracha
  • Spring onion

  Method

  Drain the tuna, mix with a spoon of mayo and sriracha, pile onto the rice cakes.