Let’s be honest: most of us hit Wednesday and the “what’s for lunch?” panic sets in. One greasy takeaway later, your macros are shot and the wallet’s lighter. That’s why I started batch-cooking on Sundays with one rule—every box had to pack at least 30 g of protein. After months of tinkering, I’ve got seven grab-and-go meals that taste legitimately good, reheat like champs, and keep my gains on track. No sad chicken and broccoli here.
What you’ll need before you start
- Digital kitchen scales – guessing portions is the fastest way to blow your calories.
- Steam-vent containers – these cheap glass ones survive the microwave without turning chicken rubbery.
- A reliable protein source – chicken breast, 5 % beef, shrimp, Greek yoghurt, lentils, or a decent whey if you’re in a rush.
Now let’s cook. Every recipe below makes four portions, clocks in around 500 kcal, and hits 35-45 g protein. Cook on Sunday, refrigerate up to four days or freeze the last two portions for Friday.
1. Firecracker Turkey & Black-Bean Rice
Macros per serving: 520 kcal | 42 P | 48 C | 16 F
Lean turkey mince soaks up a smoky chipotle rub, while black beans add fibre so you’re not starving by 3 pm. Brown the meat, chuck in the spices, dump in cooked rice, divide. Done in 25 min.
2. Harissa Salmon & Roasted Veg Couscous
Macros: 495 kcal | 39 P | 42 C | 18 F
Roast four salmon fillets with a coat of harissa paste. While they’re in the oven, stir lemon zest and chopped parsley into whole-wheat couscous. Portion veg (aubergine, peppers, red onion) on the same tray for zero extra washing-up.
3. One-Pot Butter-Chicken Quinoa
Classic takeaway flavour, minus the food-coma. I use the spice ratios from Rosey Padmanabhan’s Indian Meal-Prep Cookbook—seriously, her tip to bloom the garam masala in ghee first is a game-changer. Add diced chicken thigh, quinoa, and a tin of tomatoes; simmer 20 min. Quinoa bumps the protein and keeps it gluten-free.
4. Greek Chicken Gyro Boxes
Macros: 480 kcal | 44 P | 35 C | 16 F
Marinate breast chunks in yoghurt, garlic, oregano and lemon juice—yoghurt tenderises the meat so it reheats juicy. Grill, then pack with farro, tzatziki, and raw veg. Keep the cold stuff in a mini dip container so nothing goes soggy.
5. Shrimp & Edamame Stir-Fry
Ready in 12 min, perfect if you’re short on Sunday motivation. Use pre-cooked prawns, frozen edamame, and bagged stir-fry veg. Sauce: soy, ginger, garlic, sesame oil and a teaspoon of honey. Serve over high-protein chickpea rice for an extra 11 g protein per portion.
6. Vegan Peanut-Tofu Buddha Bowl
Macros: 510 kcal | 30 P | 49 C | 22 F
Press firm tofu overnight, cube, toss in corn-starch and air-fry 12 min until crispy edges. Whisk peanut butter, lime, soy and sriracha for the sauce. Build with brown rice, steamed broccoli and shredded red cabbage. Even meatheads will inhale this.
7. Beef, Pepper & Mozzarella Frittata Squares
Eggs are the original meal-prep hack. Brown 5 % beef mince, add diced peppers, pour over 10 beaten eggs and bake 20 min. Top with light mozzarella the last 2 min. Slice into four; eat cold or 45 s in the microwave.
Protein math made easy
Target 1.6-2.2 g protein per kg body weight if you lift. Weigh yourself Monday morning, multiply, divide by four meals—boom, that’s your per-meal goal. The recipes above already hit the sweet spot for an 80 kg lifter.
Storage & reheating hacks
- Cool completely before sealing—steam equals soggy.
- Freeze portions you’ll eat after Thursday; thaw overnight in the fridge.
- Add a splash of water before microwaving; cover with a damp paper towel to re-steam.
- Keep sauces separate in 2-oz silicone squeeze pouches if you hate mixed-up textures.
Shopping list (one week)
Protein: 1.2 kg chicken breast, 600 g turkey mince, 4 salmon fillets (150 g each), 400 g prawns, 2 blocks firm tofu, 500 g 5 % beef mince, 18 eggs, 1 tub Greek yoghurt.
Carbs: 1 kg quinoa/farro mix, brown rice, whole-wheat couscous, chickpea rice, frozen edamame, 3 tins black beans.
Veg: broccoli, peppers, red onion, aubergine, cabbage, stir-fry mix.
Flavour bombs: harissa, chipotle paste, garam masala, garlic, ginger, peanut butter, soy, honey, corn-starch, mozzarella light.
Total cost: about £28 in the UK, $38 in the US—way cheaper than five days of Pret.
Need more variety?
If you’re the type who gets recipe fatigue, grab Rosey Padmanabhan’s Indian Meal-Prep Cookbook. She’s got 40+ high-protein Indian recipes—think tandoori prawns, lamb kebab patties, and Goan fish curry—all written for Sunday batching. The Kindle version is free on Unlimited right now, so you can swipe ideas without paying a cent.
Bottom line
Prep once, eat like a champ all week. Pick two recipes, double them, and you’re boxed up in under two hours. Hit your protein, save cash, and never queue for a limp sandwich again. Happy lifting—and happy munching.
0 Comments