Protein Packed Meal Prep

Serves: Makes 9 meals
Cooks in: 90 minutes
Difficulty: 3/10
Can be gluten free

Back at it again with some protein packed meals for anyone that trains hard. These meals have a good amount of calories too for anyone that wants to add size. V-GAINZ. I recommend chilling each component down to fridge temperature before portioning into your containers. Rice kept warm is dangerous. Make sure the meals are piping hot before eating.


Meal 1 

Grilled Tofu, Satay Sauce, Wild Rice, Edamame, Spring Onions & Red Cabbage

(makes 3 meals)


1 tbs Vegetable Oil
1 Block Firm Tofu, patted dry & sliced into 9 pieces
600g Wild Rice, cooked
150g Shelled Edamame
5 Spring Onions, chopped
100g Red Cabbage, shredded

Satay Sauce

Drizzled Vegetable Oil
2 Spring Onions, chopped fine
1 Clove of Garlic, minced
1 tbs Crunchy Peanut Butter, palm oil free
100ml Coconut Cream
2 tbs Tamari or Soy Sauce
2 tsp Tomato Puree
Pinch Dried Chilli Flakes 


Wedge of Lime
Drizzle of Sriracha Sauce
Sprinkle of Sesame Seeds 

Meal 1 approximate macros per meal

Calories 628
Protein 24g
Carbs 64g

This meal is also high in Vitamin A, C, Calcium & Iron 

Meal 2

Black Beans Stew, Lemon Quinoa, Plantain, Kale & Broccoli 

(makes 3 meals, generously)



2 tbs Vegetable Oil
1 Red Onion, finely chopped
3 Cloves of Garlic, minced
1 Fresh Chilli, chopped fine
2 tsp Sea Salt
1 tsp Ground Coriander
2 tbs Chipotle Paste
2 tsp Ground Cumin
1/2 tsp Ground Cinnamon
2 tsp Dried Oregano
2 tsp Dried Thyme
400g Black Beans, drained & rinsed
230g Chickpeas, drained & rinsed
480ml Water
2 tbs Tomato Puree
2 tbs Tamari or Soy Sauce
Juice of 1 Lime
20g Dark Chocolate, dairy free
Handful Chopped Coriander 


600g Quinoa, Cooked to packet instructions
Juice & Zest of 1 Lemon


1 ripe Plantain
2 tbs Coconut Oil
Pinch of Seasoning 

 Serve with

600g Broccoli & Kale, lightly Steamed
Sprinkle of Mixed Seeds

Meal 2 Approximate Macros  

Calories 636
Protein 33g
Carbs 103g

These meals are high in potassium, Vitamin A & C, Calcium & Iron. 

Meal 3

Lentil Bolognese 

Makes 3 meals, generously


1 large onion, chopped fine
2 sticks Celery, chopped fine
4 cloves Garlic, minced
1 Carrot. Peeled & chopped fine
1 tbs Dried Mixed Herbs
1 tsp Sea Salt
1 tsp Cracked Black Pepper
1 tbs Miso
2 tbs Tomato Puree
2 tins Cooked Green Lentils
1 tin Chopped Tomatoes
240 ml Water
400g Spelt Spaghetti or Pasta, cooked to packet instructions  


Fresh herbs
Grilled Peppers (optional)

Meal 3 approximate Macros per meal 

Calories 441
Protein 23g
Carbs 80g

These meals are high in potassium, Vitamin A & C & Iron.


Meal 1

First up make the satay sauce, in a small sauce pan place over a low heat add the vegetable oil.

When hot, add the onions & garlic. Sauté for 3-4 minutes. Stir in the peanut butter, then add the rest of the ingredients. Mix well & leave the sauce to simmer gently for 5-6 minutes, stirring often.

For the grilled tofu, pre heat a griddle pan over a high heat. Add the oil, and when the pan is hot grill the tofu on each side for 3 minutes. I like to drizzle over some Sriracha whilst it is grilling. 

When the tofu is grilled and sauce made, construct your meals. 200g of rice into each container, 50g edamame, some chopped spring onions, red cabbage, tofu, some satay and the rest of the garnishes.

This dish will be fine stored in your fridge for up to 4 days, it can be reheated in a saucepan or microwave. Do not heat food in plastic. 

Meal 2 

Pre heat a saucepan over a medium heat & add the oil followed by the onion, garlic, chilli & salt. Sauté until softened.
Then add the dried spices & herbs, cook for 3-4 minutes.
Add the chipotle paste and black beans followed by the water, tomato puree, soy sauce & lime juice.
Place a lid on the pan & allow the beans to simmer for around 20 minutes or until it has thickened.
Once thick, stir in the chocolate & chopped coriander. 

For the quinoa simply mix through the lemon juice and zest.
For the plantain, place a large frying pan over a medium to low heat, then add the coconut oil. When the pan shot add the plantain slices. Cook for 3-4 on each side until its caramelised. Once cooked place the plantain on to a plate lined with kitchen paper, to soak up excess oil. Then sprinkle over the seasoning.

Serve  your meals in your containers. 

This dish will be fine stored in your fridge for up to 4 days, it can be reheated in a saucepan or microwave. Do not heat food in plastic. 

Meal 3 

To a large sauce pan placed over a medium heat, add the oil followed by onion, celery, garlic & carrot. Sauté for 4-5 minutes or until softened then add the mixed herbs.

Stir in the miso & tomato puree, then add the lentils followed by the chopped tomatoes & water. Turn the heat down low & place a lid on the pan. Then allow the bolognese to simmer away for 25 minutes. 

Once cooked serve with in your containers with your pasta. 

This dish will be fine stored in your fridge for up to 4 days, it can be reheated in a saucepan or microwave. Do not heat food in plastic