Easy Protein Meal Prep
Meal prep that actually gets us excited for the week ahead. We love this one because it's the kind of recipe you make on a Sunday and then feel quietly smug about every single day. Roasted veggies, toasted nuts, and a proper flavour-packed base come together in a way that's way more satisfying than it has any right to be for 25 minutes of effort. It's hearty, it's high in protein, and it keeps brilliantly in the fridge. Honestly, make this tonight and thank yourself tomorrow.
Before You Start
- Preheat oven to 200°C
- Roasting tray
- Baking tray
- Mixing bowls (2)
- Food processor or nutcracker
- 4x Tupperware containers
- Parboil cauliflower for 7 minutes before starting
Ingredients
- 2 tbsp coconut oil
- 1 tbsp smoked paprika - or chilli powder if you prefer
- 1 head of broccoli - broken into florets
- 1 head of cauliflower - parboiled for 7 minutes & broken into florets
- 1 lime juiced
- Salt & pepper to taste
- 40g cashews
- 40g hazelnuts
- 40g almonds
- 40g pecans
- Pinch of salt
- chilli flakes
- 1 tbsp olive oil
- 480g quinoa
- 180g kidney beans
- 180g garden peas
- ½ cucumber - hollowed and cut into small pieces
- 1 lime juiced
- Pinch of salt
- Sriracha
- side salad
- 1 avocado
- chia seeds
- balsamic glaze
- 1 lime
Method
Cook the veggies
- Put the “Roast Vegetables” ingredients in a mixing bowl and stir them around until you’ve covered everything in flavour
- Put the “Roast Vegetables” on a roasting tray and bake them for 20 mins
Bake the nuts
- Crush your “Mixed Nuts” in to pieces, put them on a baking tray and bake them for 12-15 minutes
Make the base
- Put all the “Base” ingredients in a mixing bowl and mix them together with a wooden spoon
- Add the "Mixed Nuts" to the bowl containing the “Base”, mix them round and then split the base across four Tupperware boxes
Add to the tupperware
- Add the Roast Vegetables to the boxes
Finish the boxes
- Dress your lunches with the “To Serve” ingredients (repeat this process in the mornings before you leave for work - this will ensure your lunch will taste as fresh as possible).
Tips & Variations
- Batch it properly: This scales up really easily. We often double the roasted veg and nut quantities and keep them in separate containers so we can mix and match meals through the week.
- Change up the veg: Whatever's in your fridge works here. Courgette, peppers, sweet potato, broccoli. Ian tends to just use whatever needs eating up and it always comes out great.
- Season as you go: Don't wait until the end to taste. The base especially benefits from a bit of extra seasoning before you serve, so keep tasting and adjusting as you build it up.
Why This Works
The trick here is toasting the nuts separately. It takes barely any extra time but adds this brilliant crunch and depth that makes every bite feel a bit special. Roasting the veg with a good coat of seasoning first is what builds all the flavour in the base, so don't rush that step.