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Simple High Protein Meal Prep on a Budget **Breakfast, Lunch & Dinner under £20**
recipe by Joe Delaney (@JoeDelaneyy)
Ingredients:
- 1 cup rolled oats
- 1 scoop protein powder (vanilla or any flavor)
- 1/2 cup natural yoghurt
- 1 tablespoon chia seeds
- 1 cup almond milk (or any milk)
- Honey (optional, for sweetness)
- 1 pound chicken thighs, skinless and boneless
- 2 tablespoons soy sauce
- 1 tablespoon dark soy sauce (optional)
- 2 tablespoons honey
- 1 tablespoon cornflour
- 1-2 cloves garlic (or ginger, optional)
- 1 teaspoon chili (optional)
- 1 teaspoon sesame oil
- 1 cup rice
- 1 head broccoli, chopped and steamed
- 1 pound minced meat (beef, turkey, or chicken)
- 1 cup orzo
- 1/2 cup hard Italian cheese (e.g., Parmesan, Pecorino, or Grana Padano)
- 1 lemon (juice of half a lemon)
- 1 egg
- 1-2 cloves garlic
- 2 cups chicken stock
- 1/2 tub creme fraiche
- 1/2 cup frozen peas
Steps:
1
Start with overnight oats: Mix oats, protein powder, yoghurt, chia seeds, and almond milk together. Flavor with honey if desired. Let soak overnight in the fridge.
2
Prepare sticky soy chicken: Marinate chopped chicken thighs in soy sauce, dark soy (optional), honey, cornflour, garlic, chili, and sesame oil. Cook in air fryer or oven until golden brown.
3
Cook rice and steam broccoli: Boil rice as per instructions and steam chopped broccoli until al dente.
4
Prepare creamy meatball orzo: Mix minced meat with an egg and seasoning. Roll into meatballs and sear in a pan with olive oil until browned on all sides.
5
Simmer orzo: Add orzo, chicken stock, half a tub of crème fraîche, cheese, and lemon juice to the pan. Combine and simmer until cooked.
6
Add peas and finish: Add frozen peas to the orzo and let simmer for another 5 minutes. Serve the meatballs mixed with the orzo.
7
Store and serve: Divide meals into portions and store in containers. Keep in the fridge for up to 3 days or freeze for later.