Every recipe on the site

Big-batch recipes for big guys

24 recipes across the six eating tracks. All of them cook once and feed several days, all of them state the protein in a portion rather than in 100 g, and all of them say how long they actually keep.

Plant-only

Vegan

4 recipes from the vegan meal plan.

Black bean and walnut chili

8 portions · about 24 g protein each · 25 min hands-on

Fridge 4 days, freezer 3 months, and it comes back better than it went in.

The recipe →

A deep pot of thick orange-red lentil dal with a ladle standing in it, lime wedges and coriander alongside

Red lentil and peanut dal

6 portions · about 22 g protein each · 15 min hands-on

Fridge 4 days, freezer 3 months.

The recipe →

Two baking trays of crisp golden baked tofu cubes and sliced tempeh scattered with spring onion

Crisp baked tofu and tempeh trays

6 portions · about 30 g protein each · 10 min hands-on

Fridge 4 days.

The recipe →

Lentil and walnut bolognese

8 portions · about 21 g protein each · 20 min hands-on

Fridge 4 days, freezer 3 months.

The recipe →

Eggs and dairy in

Vegetarian

4 recipes from the vegetarian meal plan.

A wide skillet of red tomato and pepper sauce with eggs baked into wells and parsley scattered over

Shakshuka base for the week

8 portions of sauce · about 26 g protein with 3 eggs · 20 min hands-on

Sauce keeps 4 days in the fridge and 3 months frozen.

The recipe →

A wide pan of golden paneer cubes and chickpeas in a rust-coloured tomato curry with yoghurt swirled through

Paneer and chickpea curry

6 portions · about 34 g protein each · 20 min hands-on

Fridge 4 days.

The recipe →

A twelve-hole muffin tin of baked egg muffins flecked with spinach and pepper, two lifted onto a cooling rack

Egg and cottage cheese breakfast muffins

12 muffins, 3 breakfasts · about 32 g protein per serving of four · 10 min hands-on

Fridge 4 days, freezer 2 months.

The recipe →

A roasting tray of seared halloumi slabs with charred red peppers, red onion and crisp chickpeas

Halloumi, chickpea and pepper traybake

6 portions · about 27 g protein each · 15 min hands-on

Fridge 3 days — halloumi turns rubbery well before 4, so this one does not stretch as far as the others.

The recipe →

Under 30 g carbs

Keto

4 recipes from the keto meal plan.

A dark cast-iron pot of thick ground beef and cheese chili with melted cheddar pooled on top

Ground beef and cheese chili, no beans

8 portions · about 42 g protein, 9 g carbs each · 20 min hands-on

Fridge 4 days, freezer 3 months.

The recipe →

A whole bone-in roast pork shoulder in a tray being pulled apart into its own juices with two forks

Slow-roast pork shoulder

8 portions · about 45 g protein, under 2 g carbs each · 10 min hands-on

Fridge 4 days, freezer 3 months, and it freezes better than almost anything else here.

The recipe →

A sheet pan of bone-in chicken thighs with blistered golden skin beside a tray of charred broccoli

Sheet-pan chicken thighs with garlic butter

6 portions · about 38 g protein, 6 g carbs each · 10 min hands-on

Fridge 4 days.

The recipe →

A skillet of garlic-butter shrimp tossed through zucchini noodles with parsley and chilli flakes

Garlic butter shrimp and zucchini noodles

4 portions · about 36 g protein, 7 g carbs each · 15 min hands-on

Fridge 2 days only — zucchini noodles weep water and go soft fast.

The recipe →

Fish, beans, olive oil

Mediterranean

4 recipes from the mediterranean meal plan.

A rustic bowl of white bean and fennel stew with flakes of tuna and a heavy slick of olive oil on top

White bean and tuna stew

6 portions · about 34 g protein each · 15 min hands-on

Fridge 4 days, freezer 2 months.

The recipe →

A baking dish of lemon chicken thighs with baby potatoes, cherry tomatoes, green olives and oregano

Lemon chicken thighs with potatoes and olives

6 portions · about 40 g protein each · 15 min hands-on

Fridge 4 days.

The recipe →

A sheet pan of roasted salmon fillets with chickpeas, red onion and lemon slices

Sheet-pan salmon with chickpeas

4 portions · about 42 g protein each · 10 min hands-on

Fridge 3 days for the salmon — shorter than everything else here, and worth respecting.

The recipe →

A baking dish of white cod fillets in a chunky tomato, olive and caper sauce with basil on top

Baked cod with tomatoes, olives and capers

4 portions · about 38 g protein each · 15 min hands-on

Fridge 3 days — fish is shorter-lived than the meat and poultry elsewhere on this site, and worth respecting.

The recipe →

100-125 g carbs

Low carb

4 recipes from the low carb meal plan.

A traybake of bone-in chicken thighs with charred broccoli, sliced red pepper and lemon wedges

Chicken thigh and broccoli traybake

6 portions · about 44 g protein, 14 g carbs each · 10 min hands-on

Fridge 4 days.

The recipe →

A cast-iron skillet of browned ground beef and shredded cabbage flecked with carrot and caraway

Beef and cabbage skillet

6 portions · about 38 g protein, 11 g carbs each · 20 min hands-on

Fridge 4 days, freezer 2 months.

The recipe →

A baking dish of set egg bake with browned sausage and spinach, melted cheddar on top, one square lifted out

Crustless egg and sausage bake

12 squares, 6 breakfasts · about 34 g protein per two squares · 15 min hands-on

Fridge 4 days, freezer 2 months cut into squares.

The recipe →

A baking dish of browned turkey meatballs in marinara sauce with roasted zucchini rounds alongside

Turkey meatballs with roasted zucchini and marinara

6 portions · about 36 g protein, 9 g carbs each · 20 min hands-on

Fridge 4 days, freezer 3 months for the meatballs and sauce.

The recipe →

Animal foods only

All meat

4 recipes from the all meat meal plan.

A heavy pot holding a whole braised beef chuck with a dark seared crust and a fork twisting into it

Braised chuck, salt and time

6 portions · about 52 g protein each · 10 min hands-on

Fridge 4 days, freezer 3 months in its own liquid.

The recipe →

A dozen thick beef burger patties with a hard brown crust stacked with greaseproof paper between them

Twelve burger patties, cooked once

12 patties, 6 portions · about 46 g protein per two · 20 min hands-on

Fridge 4 days, freezer 2 months.

The recipe →

A pan of thinly sliced seared liver under a heap of slow-browned onions with butter pooling

Liver and onions, the weekly one

4 portions · about 30 g protein each · 15 min hands-on

Fridge 3 days.

The recipe →

A roasting tray of a dozen bone-in chicken thighs with dark gold skin sitting in their own rendered fat

Roast chicken thighs in their own fat

6 portions · about 38 g protein each · 5 min hands-on

Fridge 4 days, freezer 3 months.

The recipe →

Pick a track and get the week

Each plan is seven days of meals, its own batch recipes, a shopping list and a budget version.

All meal plans The prep schedule Articles →