Fuel
Protein up. Fiber up.
Every recipe pulls its weight: at least 25g of protein or 8g of fiber per serving, with honest prep times and minimal cleanup.
26 recipes
42g protein10g fiber
Chicken Burrito Bowls
The meal-prep classic for a reason: rice, beans, seasoned chicken and whatever toppings survive the week. Four lunches, one pan of chicken.
500 kcal35 minPrep-friendly
42g protein7g fiber
Sheet-Pan Chicken & Veg
Everything on one tray, into the oven, and you're free for 25 minutes. The weeknight dinner that runs itself.
415 kcal35 minPrep-friendly
41g protein4g fiber
Creamy Tuscan Chicken Skillet
Chicken in a creamy sun-dried tomato and spinach sauce that tastes like a restaurant made it. Nobody needs to know it was one pan and 30 minutes.
415 kcal30 minPrep-friendly
40g protein3g fiber
Slow-Cooker Pulled Chicken
Ten minutes of effort in the morning, a mountain of pulled chicken by pickup time. Sandwiches, bowls, wraps - it does all of it.
360 kcal250 minPrep-friendly
40g protein6g fiber
Turkey Meatballs in Marinara
A double batch of tender turkey meatballs - half for tonight's spaghetti, half for the freezer. Future-you says thanks.
480 kcal35 minPrep-friendly
38g protein6g fiber
Greek Yogurt Power Bowl
The fastest 38 grams of protein you'll eat all week. Assemble it in the time it takes the kettle to boil.
350 kcal5 min
38g protein6g fiber
Greek Chicken Pasta Salad
Cold pasta salad that actually keeps you full: chicken, feta, olives and crunchy veg. Built for the office fridge.
480 kcal27 minPrep-friendly
38g protein7g fiber
Chicken Fajita Skillet
Sizzling chicken and peppers in one pan, tortillas on the table, everyone builds their own. Dinner and entertainment in 25 minutes.
415 kcal25 minPrep-friendly
38g protein5g fiber
Weeknight Chicken Curry
A mild, creamy curry built on curry paste and coconut milk - fast enough for a Tuesday, gentle enough for the kids.
490 kcal35 minPrep-friendly
36g protein6g fiber
Salmon Traybake
Salmon, green beans and tomatoes roasted on one tray. Looks like effort, is actually the laziest good dinner you know.
460 kcal30 minPrep-friendly
36g protein11g fiber
Beef & Bean Chili
The big-pot classic: beef for protein, two kinds of beans for fiber, and it only improves as the week goes on.
405 kcal60 minPrep-friendly
35g protein8g fiber
Peanut Butter Overnight Oats
Five minutes tonight buys you four mornings of grab-and-go breakfast. Tastes like dessert, eats like a proper meal.
445 kcal5 minPrep-friendly
34g protein4g fiber
Cottage Cheese Scramble on Toast
Cottage cheese melts into scrambled eggs and makes them creamy while quietly doubling the protein. Thirteen minutes, one pan.
390 kcal13 min
32g protein4g fiber
Protein Pancakes
Weekend pancakes the kids will fight over, with enough protein that you're not raiding the biscuit tin by 10am.
390 kcal17 minPrep-friendly
32g protein9g fiber
Tuna & White Bean Wraps
Pantry lunch, zero cooking, ten minutes. The beans stretch two cans of tuna into four wraps and sneak in the fiber.
360 kcal10 minPrep-friendly
32g protein5g fiber
Shrimp Stir-Fry
Frozen shrimp and a bag of stir-fry veg - twenty minutes from freezer to plate on the nights the schedule collapses.
380 kcal20 minPrep-friendly
30g protein6g fiber
Freezer Breakfast Burritos
Make eight on Sunday, microwave one whenever the morning falls apart. Eggs, beans and cheese wrapped in foil, waiting for you.
460 kcal30 minPrep-friendly
30g protein7g fiber
Turkey Avocado Pita
The lunch you make when there are ten minutes between meetings. Deli turkey, avocado and crunch, stuffed in a pita.
390 kcal10 min
28g protein4g fiber
High-Protein Egg Fried Rice
Yesterday's rice, four eggs and frozen peas become lunch in fifteen minutes flat. The best fate any leftover rice can hope for.
430 kcal15 minPrep-friendly
26g protein2g fiber
Veggie Egg Muffins
A muffin tin full of eggs, cheese and whatever veg is in the drawer. Reheat two in 45 seconds while you find the kids' shoes.
290 kcal32 minPrep-friendly
26g protein3g fiber
Cottage Cheese Ranch Dip
Blitz cottage cheese with ranch seasoning and it turns into a creamy dip with a ridiculous amount of protein. Veg sticks suddenly worth it.
215 kcal5 minPrep-friendly
22g protein10g fiber
Black Bean Quesadillas
Crispy, cheesy, and secretly full of beans. The kids ask for these; you get 10 grams of fiber without an argument.
410 kcal20 minPrep-friendly
22g protein12g fiber
Lentil Bolognese
A rich, meatless bolognese the family won't interrogate. Lentils carry the fiber; the long simmer carries the flavor.
400 kcal40 minPrep-friendly
20g protein14g fiber
Hearty Lentil Soup
A big pot of the cheapest, most filling lunch there is. Fourteen grams of fiber per bowl and it tastes better on day three.
345 kcal45 minPrep-friendly
14g protein8g fiber
No-Bake Protein Balls
Oats, peanut butter and seeds rolled into balls that live in the fridge. The 3pm snack that isn't the kids' biscuits.
275 kcal15 minPrep-friendly
11g protein9g fiber
Crunchy Roasted Chickpeas
A can of chickpeas becomes a crunchy, salty snack that beats crisps on fiber by a mile. Make a double batch; they vanish.
235 kcal35 minPrep-friendly