Simple High Protein Meal Prep on a Budget - Breakfast, Lunch & Dinner

In a large bowl, combine rolled oats, protein powder, natural yogurt, chia seeds, and almond milk. Start with a small amount of milk and gradually add more until you reach a runny consistency, as the oats and seeds will absorb liquid overnight.

Mix everything together thoroughly. Ensure the consistency is runnier than desired as it will thicken overnight in the fridge.

Portion the mixture into containers or jars. Use tumblers with cling film or any old jars for storage. Avoid using a ladle; a large spoon works best.

Store the oats in the fridge without toppings. They will stay fresh for about 5 days. Add toppings like peanut butter and banana, apple cinnamon sultanas, or blueberry and lemon zest each morning before consuming.

Prepare the marinade by mixing soy sauce, dark soy sauce (optional), corn flour (corn starch), honey (or brown sugar), garlic, chili (optional), and sesame oil in a bowl. Set aside a small portion of the marinade for brushing during cooking.

Cut boneless, skinless chicken thighs into roughly equal-sized pieces. Place them in a bowl with the marinade, ensuring they are well-coated. Let them marinate for a while.

Cook rice using a rice cooker or your preferred method. Fluff the rice once cooked and let it cool.

Chop broccoli into florets and steam until slightly undercooked (al dente), as it will cook further when reheated. Let it cool.

Cook the marinated chicken in an air fryer at 180°C for 10-12 minutes. Brush with the reserved marinade halfway through, shake to ensure even cooking, and sprinkle with toasted sesame seeds.

After the initial cooking, increase the air fryer temperature to 200°C for an additional 5-6 minutes to achieve a crispy texture.

Portion the cooked chicken, rice, and broccoli into containers. Let them cool before storing in the fridge (good for 3 days) or freezer. Optionally, add a drizzle of sesame or chili oil when reheating for extra flavor.

Prepare the meatball mixture by combining minced beef (5% fat or higher recommended), egg, salt, pepper, and dried herbs (optional). Optionally, grate some hard Italian cheese into the mixture for added flavor.

Form the mixture into evenly sized meatballs using a scale for consistency. Heat a pan with a small amount of olive oil on high heat (optional depending on pan and meat fat content).

Sear the meatballs in the hot pan for 3-5 minutes on each side without moving them to develop a good crust. Flip to sear the other side, then remove from the pan.

While waiting for the meatballs to sear, grate the hard Italian cheese. Prepare chicken stock separately.

In the same pan, add garlic (turn down heat and let pan cool slightly to avoid burning if using fresh garlic). Then add orzo, chicken stock, half a tub of creme fraiche, grated cheese, and juice of half a lemon (optional).

Mix everything in the pan until evenly distributed. Return the meatballs to the pan to cook through at a gentle simmer with the lid on to prevent drying out. Check occasionally and add boiling water if needed. Simmer for about 15 minutes.

Add frozen peas to the pan, replace the lid, and cook for an additional 5 minutes.

Portion the dish into containers to cool quickly (faster than leaving in the pan). Ensure the number of meatballs is divisible by the number of portions for even distribution. Store in the fridge or freezer.