Fortified soy milk + nutritional yeast deliver a high-B12 jar (5.9 mcg per serving) plus iron (8.2 mg) and calcium (510 mg) — proof that vegan B12 is reachable through food when you pick fortified products. 28 g protein from yeast + flax + plant protein.

veganvegetarian📦 Batch cook

⏱ 5 min320 kcalP 13g

Chocolate-vanilla chia pudding

5-min night-before pudding — chia + soy milk + cocoa + vanilla. 13 g plant protein, 14 g fiber, 5 g omega-3 ALA, hits 53% calcium NRV.

veganvegetarianhalal📦 Batch cook

⏱ 5 min340 kcalP 18g

Overnight oats (×4 jars)

18 g protein per jar from yogurt + chia. Prep Sunday, eat Mon-Thu.

omnivorevegetarianmediterranean📦 Batch cook

⏱ 10 min290 kcalP 14g

Chickpea mock tuna salad (vegan)

10-minute fridge-staple salad — mashed chickpeas + vegan mayo + nori for the sea-flavour. 14 g plant protein, batch-makes 2 servings.

veganvegetariankosher📦 Batch cook

⏱ 12 min480 kcalP 24g

Edamame quinoa lunch bowl

24 g vegan protein, full of fiber. Meal-preps for 2 days.

veganvegetarian📦 Batch cook

⏱ 12 min410 kcalP 35g

Zoodles with pesto + chicken (keto)

35 g protein, 11 g carbs. Spiralised zucchini stands in for pasta.

omnivoreketomediterranean📦 Batch cook

⏱ 15 min130 kcalP 4g

No-bake oat + date energy balls (×12)

Pre-workout fuel or anytime snack. Lasts a week in fridge, 2 months frozen.

veganvegetarian📦 Batch cook❄ Freezer-friendly

⏱ 15 min450 kcalP 28g

Italian tuna pasta salad

Cold pasta, 28 g protein. Better next day. Lunchbox star.

omnivorepescatarianmediterranean📦 Batch cook

⏱ 15 min420 kcalP 34g

Cauliflower rice taco bowl (keto)

34 g protein, 10 g carbs. The taco bowl without the carb hit.

omnivoreketopaleo📦 Batch cook

⏱ 15 min140 kcalP 3g

Cocoa fat bombs (×12, keto)

140 kcal each, 14 g fat. Bite-sized energy for keto cravings.

veganvegetarianketo📦 Batch cook❄ Freezer-friendly

⏱ 15 min380 kcalP 14g

Mediterranean chickpea salad

15-minute Greek-style salad — chickpeas, feta, olives, tomato, cucumber. 14 g protein, holds in the fridge 3 days, dressing locks in.

vegetarianmediterranean📦 Batch cook

⏱ 15 min480 kcalP 18g

Mexican black bean tacos

15-minute vegan tacos. 16 g fiber, 18 g protein.

veganvegetarian📦 Batch cook

⏱ 15 min460 kcalP 32g

Shrimp + broccoli stir-fry

32 g protein, 15 minutes total. Frozen shrimp = always ready in the freezer.

omnivorepescatarian📦 Batch cook

⏱ 15 min460 kcalP 26g

Vegan high-protein pasta with tomato + spinach

Lentil pasta unlocks 26 g vegan protein in a regular pasta dish. 15 minutes.

veganvegetarian📦 Batch cook

⏱ 20 min420 kcalP 12g

Chinese vegetable fried rice

Cantonese-style fried rice with peas, carrots, and egg ribbons. Best with day-old rice — fresh rice steams instead of fries.

vegetarian📦 Batch cook

⏱ 20 min220 kcalP 5g

Gazpacho andaluz (cold tomato soup)

Spanish summer staple — cold blended tomato + vegetable soup. 13 g good fat from olive oil, 5 g fiber, no cooking required.

veganvegetarianmediterranean📦 Batch cook

⏱ 20 min540 kcalP 40g

Creamy spinach chicken thighs (keto)

40 g protein, 6 g carbs. One-pan dinner, leftovers reheat well.

omnivoreketohalal📦 Batch cook

⏱ 20 min520 kcalP 36g

Miso salmon rice bowl

Caramelised miso glaze on salmon, 36 g protein. Easy meal-prep.

omnivorepescatarian📦 Batch cook

⏱ 20 min340 kcalP 40g

Paleo chicken + mushroom + spinach skillet

40 g protein, 8 g carbs. Whole30-compliant.

omnivorepaleoketo📦 Batch cook

⏱ 20 min420 kcalP 18g

Paleo sweet potato hash with eggs

18 g protein, 7 g fiber. The Whole30-friendly breakfast.

omnivorevegetarianpaleo📦 Batch cook

⏱ 20 min520 kcalP 35g

Seitan fajita bowl

35 g vegan protein from seitan and beans. Meal-prep friendly.

veganvegetarian📦 Batch cook

⏱ 20 min480 kcalP 28g

Tempeh stir-fry with broccoli and brown rice

28 g protein per serving. Tempeh's nutty depth beats tofu in a stir-fry.

veganvegetarian📦 Batch cook

⏱ 25 min180 kcalP 7g

Green anti-inflammatory soup

7 g fiber, packed with chlorophyll. Vegan + freezer-friendly.

veganvegetarianpaleo📦 Batch cook❄ Freezer-friendly

⏱ 25 min520 kcalP 35g

Anti-inflammatory salmon + turmeric bowl

Omega-3 (salmon) + curcumin (turmeric) + leafy greens. 35 g protein.

omnivorepescatarianmediterranean📦 Batch cook

⏱ 25 min540 kcalP 45g

Chicken quinoa power bowl

45 g protein, complete carbs from quinoa, healthy fats from avocado.

omnivorepaleohalal📦 Batch cook

⏱ 25 min480 kcalP 24g

Chinese mapo tofu (vegan version)

Sichuan classic — silken tofu in numbing-spicy doubanjiang gravy. Shiitake mushrooms stand in for the traditional ground pork without losing umami.

veganvegetarian📦 Batch cook

⏱ 25 min540 kcalP 48g

Greek chicken souvlaki pita

48 g protein in a pita. Make 4 lunches at once.

omnivoremediterraneanhalal📦 Batch cook

⏱ 25 min510 kcalP 26g

Korean tofu bibimbap

Plant-based bibimbap, 26 g protein. Gochujang gives the kick.

veganvegetarian📦 Batch cook

⏱ 25 min510 kcalP 42g

Peruvian quinoa chicken saltado

42 g protein. Peruvian-style stir-fry over quinoa instead of fries.

omnivorehalalmediterranean📦 Batch cook

⏱ 25 min160 kcalP 13g

Egg muffins (×12)

13 g protein per muffin. Grab-and-go breakfast for 5 mornings.

omnivorevegetarianketo📦 Batch cook❄ Freezer-friendly

⏱ 25 min390 kcalP 14g

Russian-style buckwheat with mushrooms

Cheap, hearty, 14 g vegan protein. Soviet-childhood comfort food made better.

veganvegetarianhalal📦 Batch cook

⏱ 25 min510 kcalP 38g

Salmon + brown rice + broccoli batch

4 days of lunches in one tray. 38 g protein, omega-3, simple.

omnivorepescatarianmediterranean📦 Batch cook

⏱ 25 min180 kcalP 5g

Classic Lebanese tabbouleh

Parsley-forward Lebanese salad — fresh herbs are the star, bulgur is a backup. Bright, fresh, makes a perfect side or light lunch.

veganvegetarianhalal📦 Batch cook

⏱ 30 min410 kcalP 18g

Chickpea + spinach curry (chana saag)

Vegan, 18 g protein, 13 g fiber per serving. Freezes for weeks.

veganvegetarianhalal📦 Batch cook❄ Freezer-friendly

⏱ 30 min410 kcalP 16g

Cuban rice + black beans (arroz congrí)

One-pot, 16 g protein, freezer-friendly. Cheap and filling.

veganvegetarianhalal📦 Batch cook❄ Freezer-friendly

⏱ 30 min230 kcalP 14g

Hungarian mushroom paprikash

Creamy mushroom stew, 14 g vegetarian protein. Sweet paprika is non-negotiable.

vegetarianmediterranean📦 Batch cook❄ Freezer-friendly

⏱ 30 min480 kcalP 30g

Vegan tofu-quinoa meal-prep (×4)

30 g vegan protein, 13 g fiber per portion.

veganvegetarian📦 Batch cook

⏱ 30 min560 kcalP 38g

Sheet-pan salmon with sweet potato and asparagus

Omega-3 + complex carbs + greens in one tray. 38 g protein. Oven does the work.

omnivorepescatarianpaleo📦 Batch cook

⏱ 30 min380 kcalP 30g

Thai tom kha gai (chicken coconut soup)

30 g protein, low carb. Freezes well for 4 portions.

omnivorepescatarianhalal📦 Batch cook❄ Freezer-friendly

⏱ 35 min460 kcalP 14g

American Southwest quinoa power bowl

Vegan modern American — quinoa + black beans + roasted sweet potato + corn + avocado + tajín. 14 g protein, 14 g fiber per serving.

veganvegetarian📦 Batch cook❄ Freezer-friendly

⏱ 35 min540 kcalP 18g

Classic vegan buddha bowl

Roasted sweet potato + chickpeas + brown rice + massaged kale + tahini drizzle. 22 g plant protein, 18 g fiber, hits 32% iron NRV in one bowl.

veganvegetarianhalal📦 Batch cook

⏱ 35 min360 kcalP 18g

Georgian lobio (kidney bean stew)

18 g protein, 13 g fiber. Walnuts give it the Georgian signature richness.

veganvegetarianhalal📦 Batch cook❄ Freezer-friendly

⏱ 35 min410 kcalP 9g

Potato latkes with applesauce (kosher)

Crispy fried potato pancakes served with unsweetened applesauce — Hanukkah classic, works any night of the year.

vegetariankosher📦 Batch cook

⏱ 35 min380 kcalP 18g

Red lentil coconut curry

One-pot, freezer-friendly, 18 g protein and 12 g fibre per serving. Tastes better on day 2.

veganvegetarianhalal📦 Batch cook❄ Freezer-friendly

⏱ 35 min450 kcalP 38g

Ground turkey + rice + veg bowls (×4)

38 g protein per portion, freezable.

omnivorehalal📦 Batch cook❄ Freezer-friendly

⏱ 35 min320 kcalP 12g

Vegan buckwheat blini

Thin Russian crepes made with buckwheat flour and fortified soy milk — fully vegan, naturally gluten-light, B12 from the soy.

veganvegetarian📦 Batch cook❄ Freezer-friendly

⏱ 35 min310 kcalP 14g

Spanish tortilla de patatas

Classic egg + potato omelette. Slice and serve at room temp.

vegetarianmediterranean📦 Batch cook

⏱ 35 min320 kcalP 30g

Turkey meatballs in marinara

30 g protein per serving, freezes well. Serve over pasta, zoodles, or just with bread.

omnivorehalalmediterranean📦 Batch cook❄ Freezer-friendly

⏱ 35 min290 kcalP 16g

Turkish red lentil soup (mercimek çorbası)

Velvety red-lentil soup with cumin and dried mint — fast, cheap, plant protein-rich, batch-cooks for a week.

veganvegetarian📦 Batch cook❄ Freezer-friendly

⏱ 40 min410 kcalP 42g

Chicken + sweet potato foil packs (meal prep)

4 lunches done in 40 min. 42 g protein per pack. Reheat at work without smell drama.

omnivorepaleohalal📦 Batch cook

⏱ 40 min320 kcalP 28g

Classic chicken noodle soup

Quintessential comfort soup — tender chicken, herb-scented broth, egg noodles. 28 g protein per bowl. Freezes for sick days.

omnivorehalalkosher📦 Batch cook❄ Freezer-friendly

⏱ 40 min450 kcalP 22g

Indian saag paneer

North Indian classic — pureed greens (spinach + mustard) in a fragrant masala gravy, with pan-seared paneer cubes. 22 g protein + 380 mg calcium per serving.

vegetarian📦 Batch cook❄ Freezer-friendly

⏱ 40 min320 kcalP 18g

Japanese onigiri (salmon rice balls)

Japanese convenience food, homemade — vinegar-seasoned rice triangles stuffed with grilled salmon and wrapped in nori. Brilliant lunchbox staple, 18 g protein + 1.2 g EPA/DHA.

pescatarianomnivore📦 Batch cook

⏱ 40 min230 kcalP 25g

Paleo beef + veg bone broth soup

25 g protein, freezer-friendly. Restorative for cold days.

omnivorepaleoketo📦 Batch cook❄ Freezer-friendly

⏱ 40 min175 kcalP 10g

Vegan protein brownies (black bean base)

Black-bean-based fudgy brownies — 11 g protein per square, no flour, freezes for weeks. Tastes like brownies, not beans (promise).

veganvegetarianhalal📦 Batch cook❄ Freezer-friendly

⏱ 40 min440 kcalP 42g

Chicken + rice + broccoli meal-prep (×5)

42 g protein per portion. Sunday cook for the whole week.

omnivorehalal📦 Batch cook

⏱ 45 min410 kcalP 38g

American BBQ chicken thighs (Kansas City)

Backyard classic — boneless thighs glazed in sweet-smoky Kansas City sauce. 38 g protein, batch-cooks for a week of lunches.

omnivore📦 Batch cook❄ Freezer-friendly

⏱ 45 min430 kcalP 22g

Brazilian feijoada (vegan)

Smoky tempeh stands in for the traditional pork. 22 g protein, freezes for weeks.

veganvegetarian📦 Batch cook❄ Freezer-friendly

⏱ 45 min440 kcalP 22g

Dutch stamppot boerenkool (kale-potato mash + smoky tempeh)

Dutch winter classic: kale-stuffed potato mash with sliced smoky tempeh — vegan upgrade of the rookworst original.

veganvegetarian📦 Batch cook❄ Freezer-friendly

⏱ 45 min280 kcalP 7g

Indian aloo gobi (potato + cauliflower curry)

Dry-style North Indian curry — golden potatoes and cauliflower roasted in cumin-coriander-turmeric. Iconic vegan side, finishes with kasuri methi for that restaurant aroma.

veganvegetarian📦 Batch cook❄ Freezer-friendly