30 Fall High Protein Lunch Ideas

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Creamy Tomato Chicken Skillet

Creamy Tomato Chicken Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 plates’]

Herby, creamy and garlicky – this Creamy Tomato Chicken Skillet is a delicious Italian dish. Gluten=free, high protein, and low carb.

Ingredients

• 2 lbs boneless skinless chicken breasts
• ½ tsp onion powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 6 cloves garlic (minced)
• 2 14 oz cans of chopped tomatoes
• 1 tbsp Italian seasoning
• 1/4 cup parmesan cheese (grated)
• 1/2 cup heavy cream
• 1/3 cup fresh basil (chopped)

Instructions

1. Cut the top part of the chicken breasts into squares without fully cutting through. This will create a larger surface area, so the chicken breasts cook through quicker.
2. Sprinkle onion powder, salt, and black pepper over the chicken.
3. Heat a large skillet over medium-high heat and add olive oil. When it’s hot enough, place the chicken breasts on the skillet.
4. Cook chicken for 3-4 minutes on each side until it’s golden brown.
5. Lower the head and press in garlic cloves into the skillet. Let it cook for 1 minute.
6. Add in the chopped tomatoes and Italian seasoning. Stir it and let the chicken breasts simmer in the sauce for 5 minutes or so.
7. Add in the heavy cream.
8. Give everything a mix and let it simmer for 3-5 minutes.
9. Serve with basil leaves and parmesan sprinkled over the top.

2. Herb Chicken Breasts with Couscous

Baked Herb Chicken Breasts with Couscous Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘4’, ‘4 meal prep bowls’]

Baked herb chicken breasts with couscous is a cheap meal prep that’s nutritious and filling. It’s packed with protein and fiber, and, on top of that, full of flavors! A great option for packable lunch!

Ingredients

• 2 zucchini
• 2 red bell peppers
• 1 yellow bell pepper
• 2 red onions
• 8 cloves garlic (peeled)
• 1 cup couscous
• 1.5 cups vegetable broth
• 1 cup parsley (chopped)
• 2 Tbsp olive oil
• pinch of salt and black pepper
• 4 boneless (skinless chicken breasts (2 lbs))
• 3 Tbsp olive oil
• 2 tsp dried oregano
• 1 tsp dried basil
• 1 tsp garlic powder
• 1/4 tsp salt
• pinch of pepper

Instructions

1. Couscous with Roasted Vegetables
2. Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
3. Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
4. Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
5. Baked Chicken Breast
6. While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
7. Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
8. Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
9. Final Steps
10. Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
11. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.

3. Easy Turkey Pinwheels

Easy Turkey Pinwheels Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘1’, ‘1 meal prep (double or triple ingredients for more)’]

Pinwheels are a super simple deli lunch you can easily make at home and turn into meal prep! Check out my tips to help you make the BEST Easy Turkey Pinwheels Meal Prep!!

Ingredients

• Regular burrito size tortillas work, but I prefer Flatouts Flatbreads (affiliate link) – 1 per serving
• Laughing Cow spreadable cheese wedges – 2 wedges per serving
• Or .75 oz pesto cream cheese (or plain)
• Or 1 TB mayonnaise/mustard
• 3-4 slices turkey deli meat, thinly sliced (about 4 oz per serving)
• 1 slice of cheese (optional – see notes for my favorite pinwheel combos)
• Baby spinach, romaine or other greens you like (about 1 handful per serving)
• 1 oz nuts such as almond or cashews or a mix
• as many berries as can fit into your meal prep container

Instructions

1. Lay your flatbread or tortilla flat on a cutting board or other clean surface. Spread your condiment on first, being sure to cover the ENTIRE flatbread surface. Laughing Cow spreadable cheese wedges work really well and do not make the pinwheel soggy. You can use mayo and mustard, but your pinwheel may become soggy if it’s stored for more than 24 hours. Cream cheese also works.
2. Next, arrange your deli meat slices flat on the tortilla, covering about 2/3 of the surface. Leave about 1/3 of the tortilla covered with condiment only. Add a slice of cheese if you want, then add your greens to the middle of the flatbread forming a line from edge to edge.
3. Begin rolling the pinwheel from the meat covered side, using both hands and rolling tightly. The greens may try to escape, but just use your fingers to tuck them in as you roll.
4. Cut the roll up into 5 pieces, and arrange in your meal prep container. Portion some berries and nuts to complete the meal! Prep up to 3 servings at once and store in an airtight container in the refrigerator.

4. Chicken with Broccoli, Beets, and Farro Salad

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

5. Shrimp Buddha Bowls

Shrimp Buddha Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT50M · Total: PT80M · Yield: [‘4’, ‘4 bowls’]

These Shrimp Buddha Bowls are so good! Garlickly, naturally sweet, filling and delicious. These bowls are low calorie, high protein, gluten-free and dairy-free.

Ingredients

• 1 lb shrimp (precooked)
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 large sweet potato (peeled and cubed)
• 1 tbps olive oil
• 1 tsp garlic powder
• ½ lb asparagus (trimmed)
• ½ tbsp olive oil
• 1 tsp garlic powder
• 4 cups kale (chopped)
• 1 tsp olive oil
• 1 tsp wholegrain mustard
• ½ cup dry quinoa (cooked according to instructions)
• salt and black pepper (to taste)
• 1 tbsp wholegrain mustard
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tbsp honey

Instructions Vegetables

1. Preheat the oven to 400F. In a large bowl, combine sweet potato with 1 tbsp olive oil and 1 tsp garlic powder. Spread them on a baking sheet, leaving some space for asparagus for later, and pop into the oven for 20 minutes.
2. Combine asparagus with ½ tbsp olive oil and 1 tsp garlic powder. Put aside.
3. Heat up your frying pan. Add in the kale, 1 tsp olive oil, and 1 tsp wholegrain mustard. Sauté for about 3-5 minutes, mixing throughout. Remove from heat and transfer to a bowl.
4. After the sweet potatoes have cooked for 20 minutes, take out the baking sheet and add in the asparagus. Pop into the oven for another 15 minutes.

Quinoa

1. While cooking vegetables, make quinoa according to instructions with a pinch of salt and black pepper. Takes about 10 minutes to cook in total.

Shrimp

1. Heat up the frying pan that had kale in it. Add 1 tsp olive oil, then shrimp, cover with garlic powder and paprika. Let it cook for 4-6 minutes, flipping them midway so they cook throughout.
2. Remove from heat.

Dressing

1. Combine all the ingredients for the dressing in a small bowl. Give it a good mix.

Meal prep assembly

1. Assemble 4 meal prep bowls, starting with quinoa, then kale, sweet potatoes, and asparagus. Top up with shrimp and drizzle with the dressing.
2. Store in the fridge for up to 3-4 days. Enjoy cold or reheated.

6. Sweet Chilli Chicken Sheet Pan

Sweet Chilli Chicken Sheet Pan Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

Love sweet chili sauce? Make this healthy sweet chili chicken dinner you can quickly bake in the oven. Gluten-free and dairy-free.

Ingredients

• 4 chicken breasts (cubed into 1-inch pieces)
• 4 cups broccoli florets
• 2 red bell peppers (diced)
• 2 tsp sesame seeds
• 1/2 cup cilantro leaves
• 1 lime (sliced into 4 wedges)
• 2 tbsp sesame oil
• 3 tbsp sweet chilli sauce
• 2 tbsp fresh lime juice
• 2 cloves garlic (minced)
• 1/2 tsp ginger (grated)

Instructions

1. In a small bowl, mix all the sauce ingredients.
2. Preheat the oven to 400F. Oil your baking sheet.
3. In a separate bowl, add in the chicken breast cubes, cover with 1/3 cup of the sauce. Stir the chicken to coat it.
4. Add chicken onto the baking sheet, then spread broccoli and bell peppers around it. Drizzle the remaining sauce all over the veggies.
5. Bake in the oven for 15 minutes. Sprinkle with sesame seeds, cilantro leaves, and top up with lime wedges.

7. Greek Chicken Bowls

Greek Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT9M · Total: PT59M · Yield: [‘4’, ‘4 bowls’]

These Greek Chicken Bowls are so delicious, refreshing and herby. They’re high protein and gluten-free, and super filling!

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cubed)
• 1/4 cup olive oil
• 1/3 cup Greek yogurt
• 1 lemon juice (freshly squeezed)
• 1 tbsp red wine vinegar
• 8 cloves garlic (minced)
• 1 tbsp dried oregano
• salt and black pepper (to taste)
• 2 English cucumbers (cubed)
• 1 lb cherry tomatoes (halved)
• 1 red onion (sliced)
• 1/2 lemon juice (freshly squeezed )
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 garlic cloves (minced)
• 1/2 tsp dried oregano
• ½ cup Greek yogurt
• ½ English cucumber (diced)
• 2 cloves (minced)
• 1 tbsp fresh dill (chopped)
• 1 tsp lemon juice
• 1 tsp fresh mint (chopped)
• salt and black pepper (to taste)
• 2 cups basmati rice (cooked)

Instructions

1. In a larger bowl, add in cubed chicken breasts and cover with olive oil, Greek yogurt, lemon juice, red wine vinegar, garlic, oregano, salt, and black pepper. Combine all ingredients together to cover the chicken thoroughly. Marinate in the fridge for at least 20 minutes up to 12 hours before cooking.
2. While the chicken is being marinated, combine all of the salad ingredients in a large bowl. Give it a good mix.
3. In a separate bowl, make tzatziki sauce by simply combining all of the ingredients.
4. Drain the chicken from the marinade.
5. Heat up a skillet and add some olive oil. Add in the chicken cubes and cook for 7-9 minutes. Make sure you’re removing excess liquid while you’re cooking the chicken. There is going to be quite a bit of it. Then, remove from heat.
6. Divide the cooked rice into 4 containers. Add in the salad, chicken and cover with tzatziki sauce.

8. Salsa Shredded Chicken

Salsa Shredded Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘2’, ‘2 meal prep bowls’]

Try these high protein salsa shredded chicken meal prep bowls and have your high protein meals ready for the week to come. Bring those Spanish flavors into your kitchen!

Ingredients

• 3 boneless (skinless chicken breasts (1lb, 450g))
• 16 oz mild salsa sauce (450g)
• 1/2 cup chicken broth
• 1 tsp chili powder
• 1 tsp paprika powder
• 1 lb cauliflower floret (450g)
• ½ tsp salt
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 tbsp olive oil
• Pinch of salt

Instructions

1. Take out your chicken breasts and add them to a pot. Pour in the chicken broth and salsa sauce. Add paprika and chili powder. Give it a stir.
2. Cover the pot with a lid and bring it to boil. Once that’s done, lower the heat and let it simmer for 30 minutes.
3. Preheat the oven to 425F (220 C). Cut all the bell peppers into ½ inch (1.3 cm) thick strips. Afterward, place them on a baking sheet and spray them with olive oil. Make sure it covers the peppers well and sprinkle a little bit of salt. Then, roast in the oven for 20-25 minutes until slightly browned.
4. While chicken is boiling and peppers are baking, take out your cauliflower floret. Wash it and break it apart. Shred-it in the food processor and let it steam for around 10 minutes. Add some salt to your taste once finished.
5. Once the chicken has simmered for 30 minutes, shred it with forks inside the pot and give it a stir afterward. Turn off the heat.
6. Once all the cooking is finished, salt the cauliflower and add it into the food storage containers. Divide all the portions in half and add chicken followed roasted pepper into the container.
7. You can store this meal prep in a fridge for up to 4 days. Glass containers tend to keep the food fresh for longer.

9. Easy Orange Chicken

Easy Orange Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 containers’]

Enjoy a hearty meal with this healthy orange chicken recipes that is great to make ahead for a busy week.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 2 tbsp sesame oil
• 1 cup orange juice
• 1/4 cup chicken broth
• 1/4 cup soy sauce (low sodium)
• 1 tsp garlic powder
• 1 tbsp fresh ginger (grated)
• 1/2 tbsp orange zest
• 3 tbsp honey
• 1/2 tsp black pepper
• chopped green onion
• 2 tbsp sesame seeds
• 1 cup rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Chicken

1. Cut chicken breasts into 1-inch cubes.
2. In a frying pan, heat up sesame oil and cook the chicken until it’s brown. It will take around 12-15 minutes.
3. While the chicken is cooking, mix all of the sauce ingredients together in a small bowl.
4. Remove the cooked chicken and add the sauce to the empty frying pan.
5. Cook the sauce until it thickens, stirring throughout. It will take around 5-10 minutes.
6. Add the cooked chicken back into the frying pan and stir all the ingredients together to coat the chicken.*
7. Sprinkle with chopped green onion and sesame seeds.

Broccoli and Rice

1. While cooking the chicken, cook the rice. Wash the rice and add it to a saucepan, then pour in the water. Add some salt.
2. Bring the rice to boil and reduce to simmer for 10 minutes. Make sure you cover the saucepan with a lid. Let it sit for another 10 minutes (make sure you cook the rice as per instructions on the packet).
3. Fluff your rice and leave it be.
4. Fill a pot with water and bring to a boil. Add a pinch of salt.
5. Wash the broccoli, cut away the stems from the crown, and slice your florets into pieces.
6. Add florets into the boiling water and cook for 3-4 minutes until tender.
7. Remove and drain your broccoli.

Assemble Meal Prep Bowls

1. Divide rice into 4 meal prep containers, and divide the orange chicken and broccoli. Your meal prep is ready! Keep in the fridge for up to 3-4 days and reheat before eating.

10. Chicken Salad Meal Prep

Chicken Salad Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

Crunch, flavor, and convenience all rolled into one dish. Our chicken salad meal prep is here to prove that healthy eating can be exciting and easy!

Ingredients

• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika powder
• 2 lbs chicken breasts (skinless, boneless (cut into 1-inch cubes))
• sea salt and black pepper (to taste)
• 8 cups romaine lettuce (chopped)
• 1/2 red onion (finely chopped)
• 1/2 avocado (chopped)
• 1/2 English cucumber (sliced)
• 1 cup grape tomatoes (halved)
• 4 tbsp salad seed mix
• 1/4 cup extra virgin olive oil
• 1/4 cup Dijon mustard
• 3 tbsp honey
• 3 tbsp apple cider vinegar
• 1 tbsp lemon juice (freshly squeezed)
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• chopped dill

Instructions Chicken

1. Add olive oil to a frying pan and heat to medium-high heat. Add in the garlic powder, paprika powder and give it a stir.
2. Add in the chicken, salt it, and black pepper it.
3. Cook for 12-15 minutes until it’s fully done.

Dressing

1. Add all of the honey mustard ingredients into a jar and give it a good shake. Your dressing is done. It will last in the fridge for up to 3 weeks.

Meal Prep

1. Divide romaine lettuce, onion, avocado, cucumber, tomatoes, and salad seed mix into food containers.
2. Top up each food container with chicken.
3. Pour over the dressing. Keep in the fridge for up to 3-4 days and mix before eating.

11. Instant Pot Buffalo Chicken

Instant Pot Buffalo Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

Keto, low-carb, protein and veggie packed, paleo-friendly meal prep option that is very easy to make and full of flavor! Great for on-the-go, for lunch, or as a post-workout meal.

Ingredients

• 1 1/2 lbs chicken breast
• 1/2 cup Franks RedHot Buffalo Wing Sauce
• 1/2 tbsp minced garlic
• 2 tbsp water
• 1/4 cup cream cheese
• salt and pepper, (optional and to taste)
• 2 12 oz. bags frozen cauliflower rice
• salt and pepper, (optional and to taste)
• 1/2 tsp garlic powder, (optional and to taste)
• 1 head romaine lettuce
• 1 cup grape tomatoes
• 2 scallions
• 2 avocados
• 2 celery stalks
• 1 lime
• Ranch or Blue Cheese Dressing

Instructions

1. Add the buffalo sauce, minced garlic, salt and pepper, and water to post. Stir to combine.
2. Add the chicken breast and flip to make sure each side is coated in sauce. Add the two tablespoons of water.
3. Seal the lid and valve and cook on HIGH pressure for 10 minutes with a 10 minute natural release.
4. While the chicken is cooking, heat the cauliflower over low-heat in a nonstick skillet. Season with salt, pepper, and garlic powder – optional and all to taste. Cooked 3-4 minutes or until cooked through. Remove from heat and set aside.
5. Do a quick release on the Instant Pot to remove any remaining pressure.
6. Remove the chicken breasts and shred with two forks.
7. Set the Instant Pot to ‘Saute’ and add the cream cheese, stirring consistently until melted. Add the chicken back to the pot and stir to thoroughly coat.
8. Saute 3-5 minutes or until the sauce has thickened and the chicken has absorbed much of the sauce.
9. Assemble your meal prep containers. Add the salad to the container or into a sandwich bag to remove from the container to heat.
10. Serve with freshly diced avocado and ranch dressing (or dressing of choice).

12. Spicy Slaw Bowls with Shrimp

Spicy Slaw Bowls with Shrimp is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb (450 g) large shrimp, peeled and deveined
• 1 tbsp olive oil (for shrimp)
• 1 tbsp sriracha (plus extra for serving)
• 1 tbsp fresh lime juice (about 1 lime)
• 1 garlic clove, minced
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper
• 4 cups shredded green cabbage (about 1/2 medium head)
• 1 cup shredded red cabbage
• 2 medium carrots, peeled and shredded (about 1 1/2 cups)
• 1/4 cup thinly sliced red onion
• 2 scallions, thinly sliced (white and green parts separated)
• 1 jalapeño, thinly sliced (remove seeds for less heat)
• 1/3 cup mayonnaise
• 2 tbsp rice vinegar
• 1 tbsp honey
• 1/4 cup fresh cilantro, chopped (plus extra for garnish)
• 1/4 cup roasted peanuts or toasted sesame seeds, roughly chopped (optional)
• 4 lime wedges, for serving
• 4 cups cooked jasmine rice or quinoa (about 1 cup uncooked rice) (optional base)
• 1 tbsp neutral oil (vegetable or canola) for cooking shrimp

Instructions

1. 1. Gather and prep: measure ingredients, peel and devein the shrimp if needed, pat shrimp dry with paper towels, shred the cabbages and carrots, thinly slice the red onion, scallions, and jalapeño, and cook rice or quinoa if using so it’s ready when assembling bowls.
2. 2. Make the shrimp marinade: in a bowl combine 1 tbsp olive oil, 1 tbsp sriracha, 1 tbsp lime juice, minced garlic, smoked paprika, ground cumin, 1/4 tsp kosher salt, and 1/8 tsp black pepper. Add the shrimp and toss to coat. Set aside to marinate 10–15 minutes while you make the slaw.
3. 3. Whisk the slaw dressing: in a separate bowl mix 1/3 cup mayonnaise, 2 tbsp rice vinegar, 1 tbsp honey, 1 tsp sriracha, the remaining 1/4 tsp kosher salt, and 1/8 tsp black pepper until smooth.
4. 4. Assemble the slaw: combine shredded green and red cabbage, shredded carrots, sliced red onion, and the white parts of the scallions in a large bowl. Pour the dressing over the vegetables and toss until evenly coated. Taste and adjust with a splash of rice vinegar or a pinch of salt if needed. Chill briefly if you prefer a colder slaw.
5. 5. Toast the garnish (optional): in a small dry skillet over medium heat, toast the peanuts or sesame seeds, stirring, until fragrant and lightly golden, about 2 minutes. Transfer to a small bowl to cool.
6. 6. Cook the shrimp: heat 1 tbsp neutral oil in a large skillet over medium-high heat. Add shrimp in a single layer (work in batches if necessary) and cook 2–3 minutes per side, until the shrimp turn opaque, curl slightly, and are just cooked through. Remove from heat and squeeze a little lime over the cooked shrimp.
7. 7. Warm the rice/quinoa if using and portion the base: divide 4 cups cooked rice or quinoa among four bowls (about 1 cup per bowl). If you prefer a lighter bowl, use large lettuce leaves instead of grains.
8. 8. Build the bowls: top each bowl of rice with a generous portion of slaw (about 1 to 1 1/4 cups), then arrange 6–8 shrimp on top. Sprinkle with chopped cilantro, toasted peanuts or sesame seeds, and the green parts of the scallions.
9. 9. Final seasoning and serve: offer lime wedges and extra sriracha at the table. Taste one bowl and adjust by adding more lime, salt, or sriracha as desired. Serve immediately so the shrimp stay warm and the slaw retains its crunch.

13. Spicy Chicken

Spicy Chicken Meal-Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 People’]

Plan ahead for the week with these Spicy Chicken Meal-Prep Bowls packed with spicy chicken, roasted green beans, broccoli, and mashed cauliflower.

Ingredients

• 4 medium chicken breasts
• 3 tablespoons extra virgin olive oil (divided)
• 1 tablespoon dried thyme
• 1 teaspoon paprika
• 1 teaspoon onion powder
• ¼ teaspoon ground coriander
• ⅛ teaspoon crushed red pepper
• salt and pepper
• 2 cups broccoli (chopped)
• 3 cups green beans (chopped)
• 1 medium cauliflower (cut into florets)
• 1/4 tsp garlic clove (minced)
• 1 teaspoon butter (use more for a large cauliflower head)
• 1 teaspoon Homemade Mayo
• salt and black pepper to taste

Instructions For the chicken and veggies

1. Preheat oven to 450ºF.
2. In a medium bowl, place the chicken with 1 tablespoon olive oil, thyme, paprika, onion powder, coriander, crushed red pepper, salt, and pepper. Toss everything together, and set aside.
3. On a baking sheet, lined with aluminum foil or parchment papper, place the chicken, and roast it for about 15 minutes.
4. In a medium bowl, add all the veggies, and season with 2 tablespoons of olive oil, salt, and pepper.
5. Remove the sheet from the oven, and place all the veggies on the same baking sheet. Spread everything out in an even layer, and roast for 10 minutes more.
6. While the chicken and veggies are in the oven, prepare the mashed cauliflower.

For the mashed cauliflower

1. Fill a large pot with about 2 cups of water, and bring it to a boil.
2. Then, place a steamer basket in the bottom of the pot.
3. Add the cauliflower florets to the steamer basket.
4. Cover the pot, and steam until the cauliflower is fork-tender, about 6-8 minutes. Remove from the heat, uncover the pot (this step is important), and let the cauliflower cool for 5 minutes.
5. Place the steamed cauliflower and garlic in a blender jar, and blend until the cauliflower is completely smooth. Transfer to a bowl, add the butter, mayo, salt, and ground black pepper, and stir well to combine.
6. Taste to adjust the seasoning.

MEAL PREPPING:

1. Place an even amount of chicken, veggies, and mashed cauliflower into 4 glass containers. Cover with the lid, and place in the fridge for up 4 days. Heat in the microwave for about 1½-2 minutes. The time depends on the power of your microwave.

14. Chicken Burrito Bowl

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

15. Greek Chicken with Lemon Rice

Greek Chicken with Lemon Rice and Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

Savor Mediterranean flavors in one pan! This high protein, gluten-free Greek chicken with lemon rice and tomatoes, featuring juicy chicken, zesty rice, fresh veggies, and creamy feta.

Ingredients

• 1 tbsp paprika
• 1 tbsp garlic powder
• 2 tsp dried oregano
• ¼ tsp red pepper flakes
• ¼ tsp salt
• 1/4 tsp black pepper
• 1.5 lb chicken breasts (skinless and boneless, diced)
• 2 tbsp olive oil
• 1 tbsp olive oil
• 1 cup cherry tomatoes (halved)
• 6 cloves garlic (minced)
• 1 tsp dried oregano
• ¼ tsp salt
• 1/4 tsp black pepper
• 1 cup spinach (chopped)
• 2 cups basmati rice (cooked)
• 15 oz can chickpeas (rinsed and drained)
• 1 lemon (juiced)
• 1 cup feta cheese (crumbled)
• 1 tbsp extra virgin olive oil
• ¼ tsp dried oregano
• 2 tbsp fresh dill (chopped)
• Lemon (cut into wedges)
• Fresh dill (chopped)

Instructions Chicken

1. In a small bowl, combine paprika, garlic powder, dried oregano, red pepper flakes, salt and black pepper.
2. Cover diced chicken with the mixture of spices.
3. Heat a large skillet over medium-high heat. Add in the olive oil.
4. Once hot, add in the chicken and sear for 4 minutes on one side, then flip and cook for another 4 minutes on the other side.
5. Remove the chicken from the skillet once it’s fully cooked.

Lemon Rice

1. Add olive oil into the same, now empty skillet. Add in the cherry tomatoes, garlic, dried oregano, salt, and black pepper. Stir and cook for 2 minutes until the tomatoes soften.
2. Add in spinach and cook for another 2 minutes until it wilts.
3. Add cooked basmati rice, chickpeas and give it a stir.
4. Finally, squeeze over all the juice from the lemon. Let it cook for another 2-3 minutes.

Assembly

1. In a bowl, combine feta cheese, olive oil, oregano and fresh dill.
2. Add half of the cheese mixture into the skillet and stir it in.
3. Add the cooked chicken back into the skillet and cook until the chicken reheats.
4. Remove from heat, and sprinkle with the remaining cheese mixture. Garnish with lemon wedges and fresh dill before serving.
5. When eating, squeeze some of the lemon juice from the wedges for a little more acidity. Enjoy!

16. Taco Stuffed Sweet Potatoes

Taco Stuffed Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT35M · Yield: [‘4’, ‘4 stuffed sweet potatoes’]

These Taco Stuffed Sweet Potatoes are a combination of savory and sweet. Filling, comforting spicy and creamy. Full of flavors and nutrition. The dinner is high protein and gluten-free.

Ingredients

• 1 lb lean ground beef
• 1 white onion (chopped)
• 4 cloves garlic (minced)
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp sea salt
• 1/2 tsp ground black pepper
• ½ tsp ground paprika
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp crushed red pepper flakes
• ¼ tsp dried oregano
• 1 cup chunky salsa
• 1/2 cup water
• 4 sweet potatoes
• Shredded mozzarella
• Diced tomatoes
• Mashed avocado
• Sour cream

Instructions

1. Poke holes all over your sweet potatoes with a fork. Then, add them to a bowl or a plate with some water. Pop into the oven and microwave for 10 minutes on a high setting. If not cooked after, give it another 5 minutes to cook. In case your microwave is too small, you’ll have to cook these potatoes two at a time.
2. While the sweet potatoes are being microwaved, heat up a skillet to medium-high heat. Add in ground beef, onion, and garlic – stir and cook until brown. It will take 5-7 minutes. Drain the grease.
3. Add all of the spices and seasoning, salsa and water. Give it a good stir and cook on low heat for about 5 minutes.
4. When the potatoes are cooked, let them cool down a little, but cut lengthwise to open them up without cutting through completely.
5. Stuff the potatoes with cooked beef mixture. Top up with mozzarella, tomatoes, mashed avocado, and sour cream. Enjoy!

17. Chipotle Chicken Meal Prep

Chipotle Chicken Meal Prep Lunch Bowls 4 Ways is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘4’, ‘4 Portions’]

Chipotle Chicken Meal Prep Lunch Bowls are prepared 4 ways so that you have a delicious and a different lunch every day! This copycat chipotle chicken marinade has only 5 ingredients and gives you juicy chicken thighs that are perfectly smoky and have the right amount of heat.

Ingredients

• 1/2 Onion (roughly cut)
• 8 Garlic Cloves
• 1/2 Jalapeno (sliced)
• 4 Chipotle Peppers in Adobo Sauce
• 3/4 teaspoon Cumin Powder
• 3/4 teaspoon Oregano Powder
• 1/4 cup Olive Oil
• 1 teaspoon Salt
• 4-6 Chicken Thighs (boneless and skinless)
• 1 tablespoon Vegetable Oil
• 6 cups Roughly cut Vegetables (Bell Peppers, Zucchini, Mushrooms, Brussel Sprouts, Carrots etc.)
• 1 tablespoon Oregano
• 2 tablespoons Olive Oil
• Salt and Pepper to taste
• 1 cup Black Beans (drained if using canned)
• 1/2 cup White Rice (cooked )
• 1/2 cup Quinoa (cooked )
• 2 cups Lettuce
• Sour cream and lime wedges for topping

Instructions

1. Blend all the ingredients mentioned under marinade with 2-3 tablespoons water till smooth. Marinate the chicken thighs in the mixture and set aside for half an hour or up to 2 hours. Heat oil in a pan and cook the thighs for 25-30 minutes till tender.
2. Toss the vegetables with oregano, olive oil, salt and pepper and grill them in the oven at 225C/430F for 20 minutes till tender, but still crunchy.

Assembly: Start by dividing the grilled vegetables between four lunch boxes. Place 1-2 chicken thighs in each box (I am happy with one chicken thigh, but my husband, Denver, needs two to feel full). For variety, here’s the day wise plan:

1. Chipotle Chicken Thighs + Grilled Vegetables
2. Chipotle Chicken Thighs + Grilled Vegetables + 1/2 cup Black Beans + 1 cup Lettuce
3. Chipotle Chicken Thighs + Grilled Vegetables + 1/2 cup Black Beans + 1/2 cup Cooked Rice
4. Chipotle Chicken Thighs + Grilled Vegetables + 1/2 cup Quinoa + 1 cup Lettuce
5. Store the sour cream and lime wedges in separate mini container so that its easy to heat these up

18. Salmon Meal Prep

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

19. Burger in a Bowl

Healthy Burger in a Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT13M · Cook: PT7M · Total: PT20M · Yield: [‘4’, ‘4 bowls’]

This burger in a bowl is a healthier, low carb version of your regular burgers. Just as packed with flavor but without the carbs. Makes for a perfect high protein, low carb, low calorie, gluten-free lunch.

Ingredients

• 1 large head romaine lettuce (chopped)
• 1 lb lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• 4 tbsp sour cream
• 4 tbsp ketchup
• 2 tbsp soy sauce
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp maple syrup
• Salt and black pepper (to taste)
• 1 avocado (sliced)
• 1/2 red onion (sliced)
• 2 large pickles (sliced)
• 1 cup cherry tomatoes (halved)

Instructions

1. Heat up your skillet and add in beef mince. Add garlic powder, onion powder, Italian seasoning, salt and black pepper. Cook until browned for about 5-7 minutes.
2. Remove excess liquid and remove from the heat.
3. Combine all the sauce ingredients to make burger sauce.
4. Assemble your bowls. Add in a layer of lettuce, ground beef, cover with avocado, red onion, pickles and cherry tomatoes.
5. Drizzle the bowls with burger sauce and add a sprinkle of salt and black pepper.

20. Chicken Fajita Meal-Prep Bowls

Chicken Fajita Meal-Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘5’, ‘5 servings’]

Chicken Fajita Meal Prep Bowls are served with cauliflower mash to create a complete low-carb lunch for the whole week.

Ingredients

• ½ tablespoon chilli powder
• ½ teaspoon cayenne pepper
• 1 teaspoon paprika
• 1 teaspoon cumin powder
• 1 teaspoon ground black pepper
• 1 teaspoon salt
• 2 tablespoon olive oil
• 1 teaspoon garlic (minced)
• 1.5 lb free range organic chicken breast (cut into thin strips)
• 2 red bell peppers (sliced)
• 2 yellow bell peppers (sliced)
• 2 green bell pepper (sliced)
• 1 medium onion (sliced)
• 1 teaspoon salt and black pepper
• mashed cauliflower (optional)

Instructions

1. First, make the fajita seasoning by mixing all the ingredients from the fajita seasoning recipe in a small bowl. Set aside.
2. In a large bowl, add the chicken strips and half of the fajita seasoning. Mix well and set aside for about 15 minutes.
3. In a large skillet, heat olive oil over medium high heat. Add garlic and cook for 30 seconds. Add the chicken and cook for 10-15 minutes or until the chicken is cooked through. Set aside.
4. In the same skillet, add more olive oil (if necessary) and add onions, bell peppers and the rest of the fajita seasoning.
5. Stir fry for 5-10 minutes on high heat. The time will depend on how tender you prefer your veggies to be.

MEAL PREPPING:

1. Place an even amount of chicken fajita, the veggies and cauliflower mashed into 4 or 5 (depends on the size of your container) different glass containers. Cover with the lid and place in the fridge for up 4 days. Heat in the microwave for about 1.5 or 2 minutes. The time will depend on the power of your microwave.

21. Mexican Cauliflower Meal Prep

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

22. Baked Cod

Baked Cod is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘7’, ‘7 – 8 portions’]

Oven Baked Cod – tender and flaky cod fillets smothered in a lemon garlic sauce with a kiss of heat. A super tasty low-carb dinner in just 20 minutes!

Ingredients

• 1 1/2- 2 pounds cod fillets
• salt and pepper to taste
• 3-4 tablespoons unsalted butter or olive oil
• 2 teaspoons minced garlic
• ½ tablespoon paprika
• 1 teaspoon onion powder
• 1/2 -1 teaspoon cayenne pepper (optional)
• 2-3 tablespoons basil or parsley
• 1 tablespoon more lemon juice

Instructions

1. Position a rack in the center of the oven and preheat the oven to 400ºF. Spray baking pan with cooking spray or lightly oil. Set aside.
2. Dab both sides of cod fish dry with paper towels, season both sides with salt and pepper.
3. In a small pan set over medium low, heat butter, minced garlic, paprika, onion powder, cayenne pepper and parsley or basil. Stir for about 30 seconds or 1 minute. Let this mixture sit for a little bit about 5 minutes. Add lemon juice to mixture.
4. Brush cod fish with spice mixture, making sure every inch is covered with spice. Add to prepared baking dish or baking sheet.
5. Bake until cooked through, about 10-15 minutes, depending on the thickness of your fish and your preferred doneness. When the thickest part of cod is easily flaked with a fork, then is perfectly cooked.
6. Garnish immediately with lemon.

23. Honey Sesame Chicken Lunch

Honey Sesame Chicken Lunch is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.25 lb (600 g) boneless skinless chicken thighs or breasts, cut into 1-inch pieces
• 3 tablespoons cornstarch (for coating)
• Salt and black pepper, to taste
• 2 tablespoons vegetable oil (for cooking)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1/3 cup (113 g) honey
• 1/4 cup (60 ml) low-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon toasted sesame oil
• 1/3 cup (80 ml) water or low-sodium chicken broth
• 1 tablespoon cornstarch mixed with 2 tablespoons cold water (slurry)
• 2 tablespoons toasted sesame seeds
• 3 green onions (scallions), thinly sliced
• 4 cups cooked white or brown rice (for serving)
• 2 cups broccoli florets, steamed or lightly sautéed (optional, for serving)

Instructions

1. 1) Prepare and measure everything: cut the chicken into 1-inch pieces, mince garlic, grate ginger, measure liquids and cornstarch. Cook rice and steam broccoli if using; keep warm.
2. 2) Season the chicken pieces lightly with salt and pepper, then toss them with the 3 tablespoons of cornstarch until evenly coated. Shake off any excess cornstarch.
3. 3) Heat a large nonstick or cast-iron skillet over medium-high heat and add the 2 tablespoons vegetable oil. When the oil is hot, add the coated chicken in a single layer (work in batches if needed) and cook 4–6 minutes, turning occasionally, until the chicken is golden and cooked through. Transfer cooked chicken to a plate and set aside.
4. 4) Reduce the heat to medium. Wipe the pan if it looks too greasy, leaving any browned bits. Add a splash of oil if the pan is dry, then add the minced garlic and grated ginger. Sauté 30–45 seconds until fragrant but not browned.
5. 5) Stir together the honey, soy sauce, rice vinegar, sesame oil, and 1/3 cup water (or broth). Pour this sauce mixture into the pan and bring to a gentle simmer, scraping up any browned bits from the bottom.
6. 6) Give the prepared cornstarch slurry a quick stir, then slowly whisk it into the simmering sauce. Cook 1–2 minutes, until the sauce thickens to a glossy coating consistency.
7. 7) Return the cooked chicken (and any accumulated juices) to the pan and toss to coat thoroughly in the sauce. Cook 1–2 minutes more to heat through and let the flavors meld. Taste and adjust seasoning with a little more soy sauce for saltiness or a teaspoon of vinegar for brightness, if desired.
8. 8) To serve, divide the cooked rice among four plates or bowls. Top each with a portion of the honey sesame chicken and a scoop of steamed broccoli if using. Sprinkle each serving with toasted sesame seeds and sliced green onions.
9. 9) Serve immediately. Leftovers keep in an airtight container in the refrigerator for up to 3 days; reheat gently on the stove or in the microwave, adding a splash of water if the sauce has thickened too much.

24. Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 meal prep bowls’]

Efficiency meets taste with this teriyaki chicken meal prep. Flavorful, umami, and filling. It’s high protein and dairy-free.

Ingredients

• 2 tbsp olive oil
• 2 lbs chicken thighs (skinless, boneless (cut into 1-inch cubes))
• 1/2 cup soy sauce (low sodium)
• 2 tbsp rice vinegar
• 1 tbsp ginger (minced)
• 4 cloves garlic (minced)
• 2 tbsp brown sugar
• 4 tbsp honey
• 1 tsp sesame oil
• 1/2 cup water
• 4 tsp cornstarch
• Sesame seeds
• Green onions
• 1 cup white rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Teriyaki Chicken

1. Add olive oil to the frying pan and heat it to medium-high heat. Add chicken thighs and cook on both sides until it’s cooked. It will take around 10 minutes.
2. Combine all the teriyaki sauce ingredients in a bowl. Pour over the chicken and cook until it thickens, stirring throughout to coat the chicken with the sauce. It will take around 5-6 minutes.
3. Sprinkle the chicken with sesame seeds and green onion

Broccoli and Rice

1. While cooking the chicken, cook the rice according to the packaging instructions.
2. Fluff your rice once finished.
3. Fill a pot with water and bring it to a boil. Add a pinch of salt.
4. Now, wash the broccoli. Then, cut the broccoli into florets and slice them up so they boil up faster.
5. Add florets into the boiling water and cook for 3-4 minutes until they are tender. Remove and drain them before serving.

Assemble Meal Prep Containers

1. Divide the rice into the containers, do the same with broccoli and then chicken. Your meal prep bowls are ready! Keep in the fridge for 3-4 days, and enjoy! Eat it cold or heated up.

25. Keto Chicken Salad

Keto Chicken Salad Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [’12’, ’12 salad leaves’]

With just 1g net carbs, this chicken salad is super delicious, nutritious, and most important keto-friendly. It’s a lovely lunch or dinner meal that could be easily meal prepped. While it’s ketogenic, the salad is refreshing and filling.

Ingredients

• 3 chicken breasts
• 1 tbsp olive oil
• salt and black pepper (to taste)
• 2 boiled eggs (peeled and chopped)
• 1/2 cup greek yogurt
• 1 tsp dijon mustard
• 1 tsp fresh lemon juice
• 1 stalk celery (diced)
• 1 tbsp fresh dill (chopped)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• pinch salt and black pepper
• Sweet gem lettuce (for serving)

Instructions

1. Chicken
2. Preheat the oven to 350F (180C). Place your chicken on a baking tray and season it with salt and pepper. Then, cover it in olive oil.
3. Bake the breasts in the oven for 30 minutes until the chicken is fully cooked.
4. Once the chicken cools down, shred it with a fork.
5. Salad
6. Add the rest of the ingredients except for sweet gem lettuce leaves into a bowl. Mix in the chicken and combine all the ingredients.
7. Fill the lettuce leaves with the chicken salad and enjoy it!

26. Bean Stuffed Sweet Potatoes

Bean Stuffed Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT60M · Total: PT80M · Yield: [‘4’, ‘4 stuffed potatoes’]

Loaded sweet potatoes bursting with Mexican flavors. A perfect gluten-free comfort food you can make for a vegetarian dinner and get creative! Easy to meal prep and to enjoy – this is one of the sweet potato recipes you’ll want to have over and over again. Perfect for weeknight dinner.

Ingredients

• 4 sweet potatoes
• 1 tbsp olive oil
• 1 can black beans (strained and rinsed (or red kidney beans))
• 1 cup cherry tomatoes (chopped)
• 1/2 cup corn
• 1 clove garlic (minced)
• 1/2 red onion (diced)
• 1/3 cup parsley (chopped)
• 1/2 lime juice
• 1 tbsp olive oil
• pinch chilli flakes
• 3/4 tsp cayenne pepper
• 1/4 tsp salt
• 1 avocado
• 1/2 lime juice
• pinch of salt
• 1/3 cup sour cream
• Spring onion (chopped)

Instructions

1. Preheat the oven to 400F. Pierce your potatoes with a fork all around so they have small holes. Add them to a baking tray. Use a brush to oil (or spray) the sweet potatoes all around and bake in the oven for 40-60 minutes until they’re tender. Smaller potatoes will need 40 min, while larger 60 min.
2. While potatoes are baking, get a bowl and add in all of the spicy bean mix ingredients. Start with kidney beans and finish up with salt. Combine all of them together.
3. Mash avocado in a bowl with a fork, squeeze over the lime juice, and add a pinch of salt. Set aside.
4. In a separate bowl, mix sour cream with chopped spring onions.
5. Once the potatoes are baked, cut them in half, but not all the way through, so the potatoes open up but are still in one piece.
6. Fill them in with the spicy bean mixture, top up with avocado mash, and top up with sour cream.

27. Pizza Bowls

Pizza Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT40M · Yield: [‘6’, ‘6 bowls’]

This pizza bowl recipe is loaded with melty cheese, savory toppings, and bold flavors. A delicious low-calorie, gluten-free, low-carb and high-protein alternative for pizza lovers.

Ingredients

• 1 tbsp olive oil
• 1 cup leeks (sliced)
• ½ cup chicken mince
• 1 tsp garlic powder
• 1 tbsp Italian seasoning
• 2 cups marinara sauce (low sugar)
• 2 cups mozzarella cheese (shredded)
• ½ cup salami slices
• Parmesan cheese (grated)
• Fresh parsley (chopped)

Instructions

1. Preheat the oven to 400 F. Prepare 6 (8-9 oz) ramekins and spray them with oil.
2. Heat up a large skillet over medium-high heat. Add in olive oil, leeks, chicken mince, garlic powder, and Italian seasoning. Stir well until the chicken is covered with seasonings, and cook until the mince is no longer pink. It should take around 5-7 minutes to cook.
3. Divide 1 cup of marinara sauce among 6 ramekins. It should be around 2.5 tbsp each. Now, divide the chicken mixture between them.
4. Next, divide 1 cup of mozzarella cheese amongst the ramekins (around 2.5 tbsp each) and top up with the remaining 1 cup of marinara sauce.
5. Add salami slices to each one of them and cover with the remaining 1 cup of mozzarella cheese.
6. Bake in the oven for around 10-15 minutes until the cheese completely melts and turns golden brown.
7. Garnish with parmesan cheese and fresh parsley before serving.

28. Honey Garlic Shrimp Meal Prep

Honey Garlic Shrimp Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT17M · Total: PT32M · Yield: [‘4’, ‘4 meal prep containers’]

Craving a balance between sweet and savory? Our honey garlic shrimp meal prep has got you covered! A perfect meal prep lunch idea anyone can make and pack away for work. It’s a glutenfree recipe as well as a high protein meal prep!

Ingredients

• 1 cup white basmati rice
• 1 lb shrimp
• salt and pepper
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 4 cloves garlic (minced)
• 1/2 tbsp red chili flakes
• 2 tbsp honey
• 2 tbsp soy sauce (low sodium)
• 2 tbsp water
• 1 tsp cornstarch
• 3 medium carrots (finely chopped)
• 1 head of broccoli (chopped)
• 1 cup corns
• 1 cup snow peas
• salt and black pepper

Instructions

1. Cook the rice according to the instructions provided on the packaging.
2. In a small bowl, mix garlic honey sauce ingredients.
3. Pat dry the shrimp, season it with salt and pepper. Add 1 tbsp olive oil to the frying pan, heat it up, and add in minced garlic.
4. Sear shrimp on high heat for 2-3 minutes on one side and then cook for 2-3 minutes on another side. Remove the shrimp and set it aside.
5. Lower the heat to medium-high, add in the carrots, and sauté them for 2-3 minutes. Add a little bit more olive oil if needed. Then add in broccoli and let it sauté for another 2-3 minutes. Finally, add in the corn and snow peas, salt, and black pepper and pour in the sauce. Sauté for 5 minutes until all the veggies are cooked and fully covered with the sauce.
6. Divide cooked ingredients into 4 different food containers.

29. Keto Chicken and Broccoli Stir Fry

Keto Chicken and Broccoli Stir Fry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT23M · Total: PT33M · Yield: [‘3’, ‘3 bowls’]

Bring in the Asian flavors into your kitchen with this keto chicken and broccoli stir fry. It’s a flavorful, umami meal that will keep you in ketosis.

Ingredients

• 1 tsp sesame oil
• 1 tbsp olive oil
• 1 lb chicken breasts (skinless, boneless, cut into strips)
• 3 cups broccoli florets
• ¼ cup Chicken broth
• ½ cup Soy sauce (low sodium)
• 3 tbsp erythritol
• 4 cloves garlic (minced)
• 1 tsp ginger (grated)
• ¼ tsp xanthan gum
• 1 tbsp sesame seeds

Instructions

1. Add sesame oil and olive oil to a skillet and heat up to medium-high heat.
2. Add the chicken to the heated skillet and cook for 7-10 minutes until the chicken is brown and cooked.
3. Remove the chicken from the pan and add in the broccoli florets, reduce the heat, cover and let the broccoli steam until it’s cooked.
4. Add the chicken back to the skillet.
5. In a separate bowl, mix all the sauce ingredients.
6. Pour the sauce all over the chicken and broccoli and stir it in.
7. Cook until the sauce coats the chicken and broccoli.
8. Sprinkle with sesame seeds before serving.

30. French Onion Chicken Skillet

French Onion Chicken Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 servings’]

This French Onion Chicken Skillet is a delicious weeknight dinner that is a play on French onion soup. It’s packed with protein for a filling meal!

Ingredients

• 2 tbsp olive oil (divided)
• 4 chicken cutlets
• Salt & pepper to taste
• 4 yellow onions (thinly sliced)
• 1 tsp sugar
• 1/2 tsp salt
• 1 tbsp cornstarch
• 2 tbsp red wine
• 1 cup beef broth
• 1/2 cup Swiss cheese, grated
• 1 head broccoli, cut into florets
• 1 tsp olive oil
• 2 cloves garlic minced
• 1/4 tsp each salt & pepper

Instructions

1. Preheat oven to 425 F. Add 1 tbsp olive oil to a large skillet over medium-high heat.
2. Saute chicken for 4-5 minutes each side, then remove from heat. Add remaining olive oil to skillet, lower heat to medium, then add onions, season with sugar and salt, and cook for 25-30 minutes, stirring occasionally until onions become caramelized.
3. Meanwhile, toss broccoli with 1 tsp olive oil, garlic, salt and pepper on a parchment-lined sheet pan. Bake for 8-10 minutes until broccoli is tender.
4. Once onions are softened and browned, mix in cornstarch and then add red wine and beef broth, mixing well to combine. Cook another 2-3 minutes until sauce thickens.
5. Add chicken back to skillet and cover with onion mixture, then top with cheese and put lid on top of skillet to let cheese melt, about 2 minutes.
6. Serve chicken with broccoli and enjoy!

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.