How to prep high-protein meals for the week in under an hour

Ingredients

• 2 pieces Chicken Thighs (skinless, bone‑in, about 300 g total)
• 1 piece Chicken Breast (about 200 g, trimmed)
• 1 block Firm Tofu (400 g, press to remove excess water)
• 200 g Smoked Tofu (for later bowls, keeps weeks in fridge)
• 1 cup Frozen Edamame (no need to thaw)
• 1 cup Quinoa (dry, rinsed)
• 1 cube Vegetable Stock Cube (crushed into quinoa water)
• 4 cups Kale (pre‑washed, massaged)
• 2 cups Spinach (pre‑washed)
• 1 piece Red Bell Pepper (cut into strips)
• 1 piece Yellow Bell Pepper (cut into strips)
• 6 pieces Radish (halved, roasted)
• 1 medium Red Onion (wedged for roasting)
• 1 head Garlic (roasted whole, skins left on)
• 4 tablespoons Olive Oil (for roasting and sauces)
• 2 tablespoons Soy Sauce (low sodium)
• 1 tablespoon Maple Syrup (for tofu seasoning)
• 1 teaspoon Paprika (smoked preferred)
• 3 tablespoons Tahini (smooth)
• 1 whole Lemon (juiced)
• 1/4 cup Fresh Coriander (chopped)
• 2 tablespoons Harissa Paste (spicy North African chili paste)
• 1/2 cup Cottage Cheese (full‑fat for creaminess)
• 1/2 cup Greek Yogurt (plain, full‑fat)
• to taste Salt
• to taste Black Pepper
• 2 tablespoons Peanuts (roughly chopped, optional topping)

Instructions

1. Preheat Oven & Prepare Proteins

   Preheat the oven to 200°C (400°F). Place chicken thighs and chicken breast on a parchment‑lined baking tray, drizzle with 1 tbsp olive oil, and season lightly with salt and pepper. Set aside.

   Time: PT10M

   Temperature: 200°C

2. Season & Prepare Tofu

   Press the firm tofu to remove excess water (if using regular firm tofu). Crumble into a bowl, add 1 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp olive oil, 1 tsp paprika, and toss to coat. Spread on the same tray beside the chicken.

   Time: PT5M

3. Roast Vegetables & Garlic

   Add sliced red and yellow bell peppers, halved radishes, wedged red onion, and the whole garlic head (top cut off) to the tray. Drizzle with remaining olive oil, sprinkle with a pinch of salt, and toss lightly. Roast everything for 35 minutes, turning halfway.

   Time: PT35M

   Temperature: 200°C

4. Cook Quinoa

   Rinse 1 cup quinoa under cold water. In a saucepan, combine quinoa, 2 cups water, the crushed vegetable stock cube, a drizzle of olive oil, and a pinch of salt. Bring to a boil, then cover and simmer on low for 18‑20 minutes until water is absorbed and quinoa is fluffy.

   Time: PT20M

5. Massage Kale & Prepare Greens

   Place pre‑washed kale in a large bowl, add a tiny drizzle of olive oil and a pinch of salt, and massage for 1‑2 minutes until the leaves soften and darken. Add spinach leaves and gently toss.

   Time: PT5M

6. Make Tahini‑Lemon Sauce

   In the blender, combine 3 tbsp tahini, juice of 1 lemon, 1/4 cup chopped coriander, 2‑3 tbsp water, and a pinch of salt. Blend until smooth and slightly runny.

   Time: PT5M

7. Make Harissa‑Cottage Cheese Sauce

   In a small bowl, whisk together 2 tbsp harissa paste and 1/2 cup cottage cheese until smooth.

   Time: PT2M

8. Make Garlic‑Yogurt Tahini Sauce

   Squeeze the roasted garlic cloves from the head, mash them into a paste, then blend with 1/2 cup Greek yogurt, 1 tbsp tahini, a pinch of salt, and a drizzle of olive oil until creamy.

   Time: PT5M

9. Cool & Portion

   Allow all cooked components to cool for 5 minutes. Divide quinoa, roasted proteins, vegetables, and greens into four reusable containers. Add a generous drizzle of one of the three sauces to each bowl (or keep sauces separate). Label each container with the date.

   Time: PT5M

Nutrition Facts

Calories

650

Protein

35 g

Carbohydrates

55 g

Fat

25 g

Fiber

10 g