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Batch cooking and meal prep

Cook once, portion five. Dishes that hold up in the fridge and reheat well. 20 dishes; 19 meet our high-protein rule.

Most protein per dollar here: Slow Cooker Salsa Verde Chicken (about 18 g per $1), Southwest Chicken Pasta Bake (about 18 g per $1) and Jalapeño Popper Chicken Casserole (about 18 g per $1).

One bowl of sriracha lime chicken: glazed red-orange roasted chicken thigh slices over white rice with bright green edamame, shredded purple cabbage, cucumber half-moons, cilantro, a… (AI-generated photo)53g proteinSriracha Lime Chicken Thigh Bowls30 min · 620 kcal · about $3.45One plate of lemon-oregano chicken: two golden roasted chicken thighs with crisp-edged lemony potato wedges, caramelized lemon slices and a sprinkle of dried oregano and parsley (AI-generated photo)46g proteinLemon-Oregano Chicken and Potatoes55 min · 540 kcal · about $2.90One bowl of turkey taco rice skillet: seasoned browned turkey, rice, black beans and tomato under melted cheddar, topped with cilantro, a spoon of yogurt and a lime wedge (AI-generated photo)45g proteinTurkey Taco Rice Skillet30 min · 620 kcal · about $3.92One plate of Cajun chicken and dirty rice: sliced spice-crusted seared chicken breast over brown-speckled rice with ground meat, diced green pepper and celery, scallions and parsley (AI-generated photo)54g proteinCajun Chicken and Dirty Rice35 min · 520 kcal · about $3.25One bowl of za'atar chicken: sliced golden chicken breast speckled with green za'atar over fluffy couscous with chickpeas, diced cucumber and tomato, red onion, parsley and a drizzle of… (AI-generated photo)66g proteinZa'atar Chicken and Couscous Bowls30 min · 630 kcal · about $4.33One bowl of huli huli chicken: deeply caramelized glazed chicken thighs with charred pineapple chunks over white rice, sliced scallions and a few sesame seeds (AI-generated photo)47g proteinHuli Huli Chicken Bowls35 min · 600 kcal · about $2.78One bowl of salsa verde chicken: tender green-tinged shredded chicken over white rice with black beans, a spoon of yogurt, cilantro and a lime wedge (AI-generated photo)52g proteinSlow Cooker Salsa Verde Chicken4 h 10 min · 480 kcal · about $2.81One plate of miso-glazed salmon: a caramelized amber-glazed salmon fillet with roasted broccoli florets and golden sweet potato cubes, sesame seeds and sliced scallions on top (AI-generated photo)46g proteinMiso-Glazed Salmon Sheet Pan25 min · 610 kcal · about $7.64One square portion of jalapeño popper chicken casserole on a plate: creamy rice and chicken with green jalapeño rings, melted cheddar and a crisp golden panko and bacon top (AI-generated photo)49g proteinJalapeño Popper Chicken Casserole1 h 10 min · 470 kcal · about $2.78One turkey feta burger on a small plate: a toasted bun, a thick golden-brown turkey patty flecked with spinach and feta, a spoon of creamy cucumber yogurt sauce, red onion slices and lettuce (AI-generated photo)53g proteinFreezer Turkey Feta Burgers25 min · 590 kcal · about $4.41One square portion of southwest chicken pasta bake on a plate: penne with chicken, black beans and corn in a smoky tomato sauce under bubbling melted cheese, cilantro and a spoon of yogurt (AI-generated photo)43g proteinSouthwest Chicken Pasta Bake40 min · 440 kcal · about $2.34One plate of harissa chicken tray bake: two brick-red roasted chicken thighs with crisp chickpeas, blistered cherry tomatoes and red onion wedges, a dollop of white yogurt and torn mint… (AI-generated photo)51g proteinHarissa Chicken and Chickpea Tray Bake45 min · 540 kcal · about $3.21One bowl of smoky lentil stew: thick brown lentils with browned sliced chicken sausage, chicken pieces, carrot and celery, dark green kale ribbons and a drizzle of olive oil (AI-generated photo)53g proteinSmoky Lentil and Chicken Sausage Stew50 min · 480 kcal · about $3.97One bowl of chicken sausage, kale and white bean skillet: browned sausage coins and chicken pieces with creamy white beans and dark green kale, shaved Parmesan and a lemon wedge (AI-generated photo)49g proteinChicken Sausage, Kale and White Bean Skillet20 min · 410 kcal · about $3.08One prep box of tuna niçoise: flaked tuna, halved jammy eggs, baby red potatoes, bright green beans, cherry tomatoes, white beans and black olives arranged in sections, with a small cup… (AI-generated photo)42g proteinTuna Niçoise Prep Boxes30 min · 500 kcal · about $3.96One snack-plate lunch box: halved hard-boiled eggs, a cup of cottage cheese, sliced string cheese, rolled turkey slices, a scoop of hummus, carrot sticks, cucumber rounds, apple slices,… (AI-generated photo)41g proteinSnack-Plate Lunch Boxes15 min · 580 kcal · about $3.62One bowl of cashew chicken: bite-size chicken pieces and toasted whole cashews in a savoury brown glaze with red bell pepper, broccoli florets and scallions, beside white rice (AI-generated photo)60g proteinCashew Chicken Prep Bowls25 min · 610 kcal · about $3.86One bowl of beef barbacoa: dark juicy shredded chile-braised beef over white rice with black beans, diced white onion, cilantro, crumbled queso fresco and a lime wedge (AI-generated photo)57g proteinSlow Cooker Beef Barbacoa8 h 20 min · 580 kcal · about $5.47One plate of chicken larb: minced chicken tossed with mint, cilantro, sliced shallots, scallions and red chili flakes, a mound of sticky rice, crisp lettuce cups and cucumber slices and… (AI-generated photo)46g proteinChicken Larb with Sticky Rice55 min · 570 kcal · about $4.33One bowl of sesame tofu soba: golden crisp glazed tofu cubes over brown buckwheat soba noodles with bright green edamame, carrot ribbons, cucumber, scallions and sesame seeds (AI-generated photo)37g proteinSesame Tofu and Edamame Soba Bowls25 min · 560 kcal

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