Simple High Protein Meal Prep on a Budget **Breakfast, Lunch & Dinner under £20**

Ingredients

• 2.5 cups Rolled Oats (for overnight oats base)
• 5 scoops Vanilla Protein Powder (approx 30 g per scoop, neutral flavor)
• 2.5 cups Natural Yogurt (plain, any fat level)
• 5 tablespoons Chia Seeds (helps thicken overnight oats)
• 3.75 cups Almond Milk (vanilla or plain, can substitute any milk)
• 1.5 pounds Chicken Thighs, Skinless Boneless (cut into bite‑size pieces)
• 0.25 cup Soy Sauce (regular light soy)
• 1 tablespoon Dark Soy Sauce (adds color, optional)
• 2 tablespoons Cornstarch (thickens the chicken glaze)
• 3 tablespoons Honey (sweetens the glaze, can swap for brown sugar)
• 4 cloves Garlic (minced)
• 1 teaspoon Red Chili Flakes (optional for heat)
• 1 teaspoon Sesame Oil (flavor boost for glaze)
• 2 cups White Rice (uncooked, yields about 5 cups cooked)
• 1.5 heads Broccoli Florets (cut into bite‑size pieces)
• 1 tablespoon Toasted Sesame Seeds (garnish for chicken)
• 1 pound Ground Beef (80 % lean) (can use 10 % fat for juicier meatballs)
• 0.5 cup Hard Italian Cheese (Parmesan or Grana Padano) (grated, adds flavor to meatballs and sauce)
• 1 tablespoon Lemon Juice (freshly squeezed)
• 1 Egg (large, room temperature)
• 2 cups Chicken Stock (low‑sodium, can use bouillon dissolved in water)
• 1 cup Crème Fraîche (adds richness to sauce)
• 1 cup Frozen Peas (add at end of cooking)
• 2 tablespoons Olive Oil (for searing meatballs)
• 1 teaspoon Dried Herbs (e.g., Oregano, Italian Seasoning) (optional flavor boost)
• to taste Salt
• to taste Black Pepper

Instructions

1. Mix Overnight Oats Base

   In a large mixing bowl combine rolled oats, protein powder, natural yogurt, chia seeds, and almond milk. Stir until just combined; the mixture will look slightly runny.

   Time: PT5M

2. Portion and Refrigerate Oats

   Divide the oat mixture evenly into five containers (or jars). Cover each with cling film or a lid and place in the refrigerator.

   Time: PT2M

3. Cook Rice

   Rinse 2 cups of white rice until water runs clear. Add to rice cooker with 2 ½ cups water, start the cooker and let it finish (about 20 minutes).

   Time: PT20M

4. Steam Broccoli

   Place broccoli florets in a steamer basket over simmering water. Cover and steam for 8‑10 minutes until just tender (al‑dente).

   Time: PT10M

   Temperature: 100°C

5. Prepare Chicken Marinade

   In a bowl whisk together soy sauce, dark soy sauce, cornstarch, honey, minced garlic, chili flakes (if using), and sesame oil until smooth.

   Time: PT5M

6. Cut Chicken

   Trim any excess fat from the chicken thighs and cut into bite‑size pieces (about 1‑inch cubes).

   Time: PT5M

7. Marinate Chicken

   Add the chicken pieces to the bowl of marinade, toss to coat, and let sit for 5 minutes while the rice finishes cooking.

   Time: PT5M

8. Air Fry Chicken – First Phase

   Pre‑heat the air fryer to 180°C. Arrange chicken pieces in a single layer, spray lightly with oil, and cook for 10 minutes, shaking the basket halfway.

   Time: PT10M

   Temperature: 180°C

9. Brush and Continue Cooking

   Remove the basket, brush the chicken with reserved glaze, toss gently, then return to the air fryer for another 10 minutes at 180°C.

   Time: PT10M

   Temperature: 180°C

10. Final Crisp

    Increase air fryer temperature to 200°C and cook for an additional 5 minutes until the edges are crispy and the internal temperature reaches 75°C.

    Time: PT5M

    Temperature: 200°C

11. Assemble Lunch Containers

    Divide cooked rice, steamed broccoli, and air‑fried chicken into five meal‑prep containers. Drizzle a few drops of sesame oil or chili oil over the rice if desired.

    Time: PT5M

12. Make Meatball Mixture

    In a bowl combine ground beef, grated hard cheese, egg, lemon juice, minced garlic, dried herbs, salt, and pepper. Mix gently until just combined; avoid over‑mixing.

    Time: PT10M

13. Form Meatballs

    Using a kitchen scale or a tablespoon, shape the mixture into uniform 30‑gram balls (about 20‑25 balls total). Place on a plate.

    Time: PT5M

14. Sear Meatballs

    Heat olive oil in a non‑stick frying pan over medium‑high heat. Add meatballs in a single layer, sear without moving for 3‑5 minutes until a golden crust forms, then turn to brown the other side.

    Time: PT10M

15. Sauté Garlic

    Push meatballs to the side, add a little more oil if needed, and sauté the remaining minced garlic for 1‑2 minutes until fragrant. Do not let it brown.

    Time: PT2M

16. Create Creamy Sauce

    Pour chicken stock into the pan, stir, then add crème fraîche, the remaining grated cheese, and lemon juice. Bring to a gentle simmer, stirring until the cheese melts and the sauce thickens.

    Time: PT5M

17. Simmer Meatballs in Sauce

    Return the seared meatballs to the pan, reduce heat to low, cover, and let simmer for 15 minutes until meatballs are cooked through.

    Time: PT15M

18. Add Peas and Finish

    Stir in frozen peas, cover, and cook for an additional 5 minutes until peas are heated through.

    Time: PT5M

19. Portion Dinner

    Allow the meatball sauce to cool slightly, then divide evenly into five containers. Let cool to room temperature before sealing.

    Time: PT5M

Nutrition Facts

Calories

1700

Protein

120 g

Carbohydrates

180 g

Fat

55 g

Fiber

25 g

Ingredient Substitutions

• Instead of Rolled Oats: Instant Oats
• Instead of Vanilla Protein Powder: Unflavored whey protein, plant‑based protein powder
• Instead of Natural Yogurt: Greek yogurt, dairy‑free yogurt
• Instead of Chia Seeds: Flax seeds
• Instead of Almond Milk: Cow's milk, soy milk
• Instead of Chicken Thighs, Skinless Boneless: Chicken breast, Turkey thigh
• Instead of Soy Sauce: Tamari (gluten‑free)
• Instead of Dark Soy Sauce: Regular soy sauce
• Instead of Cornstarch: All‑purpose flour (will affect texture)
• Instead of Honey: Brown sugar, maple syrup
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Red Chili Flakes: Fresh chopped chili
• Instead of Sesame Oil: Olive oil
• Instead of White Rice: Brown rice, quinoa
• Instead of Broccoli Florets: Cauliflower
• Instead of Toasted Sesame Seeds: Pumpkin seeds
• Instead of Ground Beef (80 % lean): Ground turkey, ground chicken
• Instead of Hard Italian Cheese (Parmesan or Grana Padano): Pecorino Romano
• Instead of Lemon Juice: White wine vinegar (1 tsp)
• Instead of Egg: Flax egg (1 tbsp flaxseed + 3 tbsp water)
• Instead of Chicken Stock: Vegetable stock
• Instead of Crème Fraîche: Sour cream (full fat)
• Instead of Frozen Peas: Fresh peas
• Instead of Olive Oil: Canola oil
• Instead of Dried Herbs (e.g., Oregano, Italian Seasoning): Fresh herbs

Equipment Needed

• Mixing Bowl
• Measuring Cups and Spoons
• Air Fryer
• Rice Cooker
• Steamer Basket
• Frying Pan (non‑stick)
• Saucepan
• Kitchen Scale (optional)
• Food Storage Containers with Lids
• Plastic Wrap or Cling Film

Critical Steps — Do Not Skip

• Mix Overnight Oats Base
• Marinate Chicken
• Air Fry Chicken – First Phase
• Final Crisp of Chicken
• Sear Meatballs
• Simmer Meatballs in Sauce

Chef Tips from the Video

• Use dark soy sauce sparingly for color without adding too much salt.
• Toast sesame seeds in a dry pan for 1‑2 minutes to enhance nuttiness.
• When forming meatballs, chill them for 10 minutes before searing to help them hold shape.
• Reheat meals in the microwave covered with a damp paper towel to prevent drying.

Troubleshooting

Storage

Refrigerator: Overnight oats, lunch, and dinner containers keep for up to 5 days. Consume within 5 days for best texture.

Freezer: Lunch and dinner portions can be frozen for up to 2 months. Thaw overnight in the fridge before reheating.

Room temperature: Do not store at room temperature for longer than 2 hours.

Make-Ahead Tips

• Store the overnight oats base without toppings; add fruit, nut butter, or honey just before eating.
• Keep the chicken glaze in a small jar; brush onto chicken after reheating if desired.
• Freeze extra lunch or dinner portions in airtight containers for later weeks.

Frequently Asked Questions