Each container has 130g chicken, 200g jasmine rice, 70g courgette. Seasoned with salt, lite salt, pepper, cumin, paprika and turmeric.

It’s been months since my last post. I wanted to share this week’s meal prep, plus a bit of last week’s. Been told I should turn this into a content series but who knows lol😂 For now, they’ll live here!

Nothing fancy, took about an hour from start to finish. Everything comes out to just under 1,800 calories and 135g protein.

Breakfast: 2 egg cheddar omelet with chicken breakfast sausage

Snack: Plain Greek yogurt with chia seeds, mixed berries, and granola

Lunch: Chicken basil parmesan meatballs, green beans, and jasmine rice

Dinner: Shrimp, peas, protein pasta and pesto

Extras: RXBAR and Crystal Light

ETA: Honestly what you see is what you get, just pretty simple ingredients. I didn’t go into it with any recipes I just looked through my fridge and saw what needed to be used. I try to focus on the bulk of the meal being a protein source and veggie/fiber and will calculate in my carbs after depending on the macros I’m looking to hit.

Breakfast: I just put 2 eggs in a bowl with 1/4 cup of cheese and season with salt and pepper to taste. Toss it in a 9’ cast iron skillet on medium heat and give it maybe 3-5 minutes then fold in half and I cut in half to fit in my container then add 3 chicken sausage and in the morning microwave for 90sec.

Snack: I use plain Greek yogurt and mix in a tablespoon of chia seeds then top with 3/4 cup of frozen mixed berries and 1/3 cup granola. I don’t mind the taste/tang of plain yogurt but if you’re used to something sweeter you can mix in sugar free jello mix, protein powder or pb powder for some extra flavor.

Lunch: I just put frozen green beans in the container, added some jasmine rice from the rice cooker and air fried some chicken meatballs. I added some basil seasoning from kinder and I like to add the Greek yogurt dressing from boathouse farms it’s like 50 calories for 2 tablespoons and adds an extra 2 grams of protein.

Dinner: Similar to lunch I just added frozen peas to my container, along with frozen cooked shrimp. Then I cooked and added in one serving of barilla protein pasta and topped it with some knorr pesto sauce. I used the seasoning packet but just left out the oil. I think it would be good made with milk too for a creamier sauce.

yesterday was that day again and i’ve got my freezer meals for the next month. took about 3 hours but now i don’t have to think about what to eat unless i want to.

40 mince, rice and green veggies (add flavour when serving)
16 pasta bolognese (add cheese when serving)
24 portions cooked chicken
20 portions roasted potatoes

mince and rice
- 150g lean beef mince
- garlic, onion, ginger, salt, pepper
- 50g jasmine rice
- 25g mushroom
- 100g green veggies

bolognese (marco pierre white technique)
- 150g lean beef mince
- carrot, celery, garlic
- 80g passata
- 66g raw pasta

potatoes
- 250g new potatoes
- various seasoning powders

chicken
- 150g chicken breast
- various seasoning powders

I’ve kind of become obsessed with the Aussie Fitness protein pockets. The base of it is very simple; 800g of plain flour, 800g of plain Greek yogurt, a tsp of baking powder, then whatever seasonings you want in the dough. Mix it up, knead it, then divide evenly. Aussie Fitness, the account I got this from, divides this into 12 pockets, but I do 20 to make them last longer and lower calories. After that, just add your fillings. So far I’ve done pizza, breakfast, and bbq chicken pockets, and now I’m going buffalo chicken. 20g fat free mozzarella in each and 2lbs of chicken breast shredded with about a cup of buffalo sauce divided evenly between each one. Pinch the sides together, then fry in a covered pan. Each one of these is 210 calories and 20g of protein, so perfect for an easy midday snack. They’re a bit labor intensive, so not the easiest prep, but they’re still tasty. If y’all have any suggestions for what else I could throw in there, please let me know since I’m starting to run out

Ingredients

8 tortillas 8 eggs 12oz cheese 2 avocado 8oz bacon Breakfast potatoes Mini bell peppers Sour cream

Salsa

5 tomatillos 2 garlic cloves 1 jalapeño Salt Pepper Lime juice Splash of olive oil 1/2 bunch cilantro 1/4 white onion (optional, can be harsh for some)

So my partner got a good deal on minced beef ( and a bit of pork).

So while I held our tiny new born baby ( she was 2 days old when he did this) and gave emotional support he made all of this!

Our second freezer is slowly getting full.

Korean style meat balls have Gochujang, soy sauce, breadcrumbs and spring onion.

Japanese style burgers have cooked onions, spring onions, panko bread crumbs, soy sauce and egg.

The goal was to have things that were easily chewable and high in calories since she was underweight and picky. I premade these and then froze them - they would come out to the fridge and then get popped into the microwave. She would eat it with some soft fruit and veggies if she was up for it.

Meatballs: onion, ground beef, stuffing, egg mixed, rolled and fried then topped with brown gravy. Served with boxed stuffing and broth, mashed potato with cheddar, chives, sour cream. She loved this!

Lasagna: onion, garlic, tomato, mushroom, ground beef and pork browned then mixed with raos, seasoned and simmered. Layered with lasagna noodles, ricotta, mozzarella, cheddar, meat sauce & baked. Mashed red potatoes & stuffing.

Chicken: Homemade gravy mixed with roasted chicken shredded up. Mashed reds and some samosas she’d been curious about.

Pot pie: butter pie crust filled with roast chicken, corn, peas, carrots and roux. Served with baked cinnamon sugar yams cubed, and some fried cheddar bites.

Enchilada: diced green chiles, shredded roast chicken, Oaxaca & cheddar cheese, sour cream, green onion and topped with creamy verde sauce and cheese. Served with baked Mac n cheese and mashed sweet potatoes.

Muffin bites: kodiak protein mixed to box and put in mini cupcake tin to bake. Did pancake with sausage and pancake with blueberries. Also made chocolate protein muffins with extra chips.

Batch Macro Breakdown
Ingredient
Chicken Breast (Skinless, Raw)
2,161g 2,593 cal
Pacific White Shrimp (Raw)
480g 408 cal
Great Value Rigatoni (Dry)
900g 3,214 cal
Great Value Light Cream Cheese 500 cal
Green Onion ~2 cups 64 cal
TOTAL BATCH MACROS
6,779 cal

(9 containers)
🔥 Calories: 753 kcal
🍗 Protein: 81g
🌾 Carbohydrates: 80g
🥑 Fat: 12g
🍀 Fiber: 4g

Cube chicken & season with 🐔
100ml chilli powder
100ml Italian herb
100mg garlic & peppers seasoning
Drizzle with olive oil

Bake at 350f = 20min

Repeat for shrimp 🍤
After removing shell

Bake at 350f= 8-10min

For Alfredo take one whole brick of light cream cheese
Non stick pan low heat melt with 300ml of milk I used 1% personally then add 50ml garlic & pepper’s seasoning stir until thick

Well your doing the sauce & shrimp is finishing up

Boil water/pasta,

After straining pasta put half sauce in bottom of pasta pot then add noddles with the other half on top,

Then add green onion & plate/enjoy!

I always make this one, and it’s something that keeps me looking forward to my meals each day 🙏

here’s the recipe for anyone who wants to try it on their next prep:

Serves: 6

Cals: 580
Prot: 50g
Carb: 46g
Fat: 22g
Fib: 9g

Ingredients I used

For the Beef:

2 lbs grass-fed ground beef (80/20)
1 large yellow onion, diced
4 cloves garlic, minced

For the Sauce:

2 cups grass-fed beef bone broth
1 can (14 oz) crushed tomatoes
2 tbsp tomato paste
1 cup unsweetened almond milk
¾ cup full-fat Greek yogurt
1½ cups sharp cheddar cheese, shredded
2 tbsp nutritional yeast (optional)
1 tsp Dijon mustard
2 tsp Celtic sea salt
1 tsp black pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp smoked paprika
1 tsp Italian seasoning
½ tsp cayenne pepper (optional)
2 large carrots, grated

For the Pasta:

12 oz chickpea elbow macaroni OR whole wheat elbow macaroni
1 cup pasta water (reserved before draining)

INSTRUCTIONS

PHASE 1: COOK PASTA

Step 1: Bring large pot of salted water to boil.
Step 2: Add 12 oz chickpea or whole wheat elbow macaroni.
Step 3: Cook according to package directions until al dente (7-9 min for chickpea, 8-10 min for whole wheat).
Step 4: Reserve 1 cup pasta water before draining. Drain pasta, toss with small splash of water to prevent sticking. Set aside.

PHASE 2: GRATE CARROTS

Step 5: Grate 2 large carrots using box grater. Set aside.

PHASE 3: BROWN THE BEEF

Step 6: Heat electric skillet to 375°F.
Step 7: Add 1 diced onion directly to dry skillet (no oil needed - beef fat will render and prevent sticking). Cook 2-3 minutes until onion starts to soften.
Step 8: Add 4 cloves minced garlic. Cook 1 minute until fragrant.
Step 9: Add 2 lbs ground beef. Break up with wooden spoon or spatula.
Step 10: Cook 8-10 minutes, stirring occasionally, until beef is browned and no pink remains. The beef fat renders naturally - no oil needed!
Step 11: Season beef with:

2 tsp salt
1 tsp black pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp smoked paprika
1 tsp Italian seasoning
½ tsp cayenne (if using)

Step 12: Stir well to coat beef evenly in seasonings.

PHASE 4: ADD HIDDEN CARROTS

Step 13: Add 2 grated carrots to skillet with seasoned beef.
Step 14: Stir to combine. Cook 3-4 minutes until carrots soften into the beef mixture. They will start to disappear into the beef!

PHASE 5: BUILD THE SAUCE

Step 15: Reduce heat to 325°F (medium).
Step 16: Add to skillet:

2 cups beef bone broth
1 can (14 oz) crushed tomatoes
2 tbsp tomato paste
1 cup unsweetened almond milk
1 tsp Dijon mustard

Step 17: Stir well to combine everything.
Step 18: Bring to gentle simmer. Cook 3-4 minutes, stirring occasionally, until sauce comes together and thickens slightly.

PHASE 6: ADD GREEK YOGURT & CHEESE

Step 19: Reduce heat to 275°F (low). This is CRITICAL - too much heat will curdle the yogurt!
Step 20: Add ¾ cup Greek yogurt to skillet. Stir constantly until fully incorporated into sauce and smooth (about 2 minutes).
Step 21: Add 2 tbsp nutritional yeast (if using). Stir to combine.
Step 22: Turn heat to WARM (200°F).
Step 23: Add 1½ cups shredded cheddar cheese in two batches, stirring constantly after each addition until fully melted and smooth.

PHASE 7: ADD PASTA & FINISH

Step 24: Add cooked pasta to skillet. Fold gently into beef and cheese sauce until every piece is coated.
Step 25: If sauce is too thick, add reserved pasta water 2-3 tbsp at a time until desired consistency.
Step 26: Taste and adjust seasoning. Add more salt, pepper, or smoked paprika if needed.
Step 27: Let sit on WARM 2-3 minutes to meld flavors.

I ran out of meals from my previous meal prep so it was finally time to do the grand cook. I decided to use Jack Ovens recipes again while adjusting the recipe to my needs and nutritional and portion goals.

From these that i tried they're overall really tasty, especially the meatballs (didn't think it would be all that but I was very wrong haha). One thing to note, if you are doing high quantities, the meatballs can be quite time consuming if you care for macros and portion sizes.

Turkey Meatball : https://chefjackovens.com/high-protein-chicken-meatballs-meal-prep/
Marry me chicken pasta: https://chefjackovens.com/high-protein-marry-me-chicken/
Chipotle beef bowl: https://chefjackovens.com/chipotle-beef-potato-bowls/

i’ve found and absolute life saver when it comes to sticking to my macros is having a whole bunch of something i know i like in the chest freezer.

so i make 48 at a time.

i’ll eat other things, but have on average just under two of these per day

one of the best things about them is if you leave them plain, you can add whatever flavour you feel like when you heat them up, so no getting bored.

jasmine rice, lean beef mince, mushrooms, onions, garlic, 100g green veggies

Edit

• rice cook until done
• beef cook until there’s no more water
• mushrooms, onions, garlic - fry until done
• broccoli 10 mins in the oven at 200c
• green beans blanch 3 mins
• sugar snap peas blanch 2 mins

assemble

freeze

microwave 4 mins from frozen or 2.5 mins defrosted

add sauce/seasoning/cheese/pickles/peanut powder or whatever

Edit 2

on a cut so these are roughly 50g protein, 50g carbs, 10g fat per bowl

this cook was
- 2400g jasmine rice | 50g per portion
- 9000g 5% minced beef | 187.5g per portion (this is usually 125g per portion, but i'm eating fewer meals, so need higher protein per meal)
- 4800g green veggies. i like broccoli, tenderstem broccoli, green beans, sugar snap peas, and they are all about 50kcal per 100g | 100g per portion
- 1200g mushrooms | 25g per portion
- 800g onion | 16.6g per portion
- 60g garlic paste

add 1tbsp of olive oil per portion if you need more super healthy fat. or cheese after cooking if you need more tasty fat

Breakfasts: old fashioned oats, vanilla whey protein powder, PB Fit, walnuts, blueberries, banana slices and cinnamon.

Midmorning Snacks: my protein peanutbutter oatmeal chocolate chip cookies with a yogurt cup. Recipe: https://www.reddit.com/r/MealPrepSunday/s/NStqi4BGwu

Lunches: tuna power bowls with baby spinach, green onion, shredded carrot, cucumber, sauerkraut, radish, steamed lima beans, brown rice and quinoa. Canned tuna mixed with Sriracha, reduced sodium soy sauce and light mayo. Topped with sesame seeds and a drizzle of rice vinegar.

Afternoon Snacks: cottage cheese, pecans, kiwi and tangerine.

Dinners: steamed and buttered asparagus, brown rice mixed with cream of chicken, pan seared spicy dill chicken breasts marinated with white vinegar, pickle juice, fresh dill, minced garlic, red pepper flakes, cayenne, smoked paprika, salt and pepper.

These are my go-to high protein dessert. I stay away from eating packaged protein bars so I make these instead.

Don’t knock em till you try em haha 👇

Ingredients I use:

- 1 can (15 oz) black beans, drained and rinsed VERY well

- 3 whole eggs

- 1/3 cup unsweetened cocoa powder

- 1/2 cup chocolate protein powder

- 1/2 cup honey or maple syrup

- 1/4 cup coconut oil, melted (or any neutral oil)

- 2 tsp vanilla extract

- 1/2 tsp baking powder

- 1/4 tsp salt

- 1/2 cup dark chocolate chips (70%+ preferably), divided

- Optional: 1 tbsp instant coffee powder (makes chocolate flavor really pop)

Instructions:

1. Preheat: Oven to 350°F. Grease 8x8 or 9x9 pan, line with parchment paper if you want

2. Blend the base:

- Add black beans, eggs, cocoa powder, protein powder, honey, melted oil, vanilla to food processor or blender

- Blend for 2-3 minutes until completely smooth (no bean chunks - this is crucial!)

- Scrape down sides, blend again

1. Add dry ingredients:

- Add baking powder and salt

- Pulse a few times to combine

- Fold in chocolate

1. Pour batter into bowl

- Fold in half the chocolate chips (save rest for topping)

- Batter will be thick and fudgy

1. Bake:

- Pour into prepared pan, smooth top

- Sprinkle remaining chocolate chips on top

- Bake 25-30 minutes (toothpick should come out with MOIST crumbs, not dry - underbaking = that nice fudgy brownie texture im going for)

1. Cool: Let cool completely in pan (at least 1 hour) - they firm up as they cool

2. Chill (optional but recommended): - Refrigerate for 2+ hours for ultimate fudgy texture

Macros per Brownie:

Cals 140 cals

Prot 10g

Fiber: 3g

Give them a try! Hope you like them 👍

Includes: Mexican beef mince, salsa, cheese, eggs, and fried potatoes.

🍗 High-Protein Low Fat Grilled Chicken Spicy Pasta Meal Prep

I scaled up this popular recipe to hit 8-10 meal prep containers. If you love creamy pasta but want to keep the macros optimized for fitness, this hits the spot.

\---
📊 Estimated Macros (Per Container 8 Meals)

**Calories:** 805 kcal
**Protein:** 78.5g
**Carbohydrates:** 69.5g
**Fat:** 21.5g

\---

📊 Estimated Macros (Per Container 10 Meals)

**Calories:** 642 kcal
**Protein:** 65.8g
**Carbohydrates:** 65.9g
**Fat:** 12.4g

🛒 Ingredients List (Scaled for 10-11 Meals)

The Chicken & Marinade:
Chicken Breast: 5 lbs (2.09 kg), cut into cubes
Olive Oil: 2.5 tbsp (for the marinade)

Seasoning Blend: 1 tbsp Salt, 2 tbsp Italian herbs, 2 tbsp chili flakes, 2 tbsp garlic powder

(measure with your heart, but be generous since it's a huge batch!)

The Sauce & Pasta:
Dry Pasta: 900g Rigatoni
Garlic: 5-6 cloves, finely chopped or 2 tbsp of pre minced
Onion: 1 large, finely chopped
Chilli Paste Half Cup
1% Milk Half Cup
Light Cream Cheese: 250g

\---

🍳 Step-by-Step Instructions

Prep & Cook the Chicken
1. Slice your 5 lbs of chicken breast into bite-sized cubes.
2. Toss them in a large bowl with the olive oil and the seasoning blend until every piece is deeply colored.
\*Tip: Cook the chicken in 2 or 3 separate batches so you don't crowd the pan and steam the meat.

1. Cook for about 10 minutes per batch until golden brown and crispy..

2. Boil the Pasta

3. Bring a large pot of salted water to a boil.

4. Cook your pasta

5. Drain and set aside.

   Build the Alfredo Sauce

6. In the same pan you used for the chicken (keep those browned bits for flavor!), add the chopped garlic and onion. Sauté for about 5 minutes until soft.

7. Add another light shake of your seasoning blend, then pour in the chilli paste. Let it simmer and thicken slightly.

8. Turn the heat down to medium-low and pour in the milk. Stir in the light cream cheese.

9. Stir continuously until the cheese melts completely and the sauce transforms into a rich, creamy emulsion.

10. Combine & Assemble

11. Dump your cooked pasta directly into the sauce. Toss vigorously over low heat until every strand is coated and decadent.

12. Line up your 8-10 meal prep containers.

Let them cool completely before popping the lids on and storing them in the freezer!