High-protein meal prep for 2 or 4: 5 days of lunches and dinners

Cut the 24 oz of chicken thighs into bite-sized pieces and put them in a large bowl. Stir in 1.5 cups of the yogurt, 2 tsp of the garam masala, 2 of the 12 garlic cloves grated, the juice of one lemon and a generous pinch of salt, then massage everything together so every piece is coated.

ResultTikka-spiced yogurt chicken

Dice the onion and bell peppers and mince 3 of the garlic cloves. Heat 2 tbsp of the olive oil in a large Dutch oven over medium-high heat, then brown the 20 oz of ground turkey in a single layer for 4 to 5 minutes before breaking it up until no pink remains.

ResultTurkey chili base

Add the 3 cans of black beans with their liquid, the 2 cans of crushed tomatoes and 1 cup of the chicken broth to the turkey base and stir in the chili powder bloom. Bring to a bare simmer, partly cover and cook for about 45 minutes, stirring now and then, until the sauce is thick and clings to a spoon.

ResultTurkey black bean chili

Cut the 24 oz of pork loin into four large pieces and pat them dry. Heat 1 tbsp of the olive oil in a heavy pot over medium-high heat and sear the pork on every side for about 3 minutes per side until deeply browned, then set it aside.

ResultSeared pork loin

Return the seared pork to the pot with 1 can of chipotle peppers in adobo, the juice of the 2 oranges, 1 sliced onion, 2 crushed garlic cloves and 1 cup of chicken broth. Simmer gently, covered, for about 45 minutes until the pork pulls apart easily, then shred it with two forks and stir it back into the sauce.

ResultChipotle orange pork

Finely dice the remaining onion and carrots. Heat 1 tbsp of the olive oil in a wide pan over medium-high heat and brown the 20 oz of ground beef with the onion, carrots and 2 minced garlic cloves for about 6 minutes until the beef is no longer pink.

ResultBrowned beef and vegetables

Add the 1.5 cups of green lentils, 1 can of crushed tomatoes and 1 cup of chicken broth to the beef, then bring to a simmer. Cook uncovered for about 20 minutes, stirring often, until the lentils are tender and the gravy is thick enough to hold its shape on a spoon.

ResultBeef and lentil filling

Peel and cut the 40 oz of russet potatoes into even chunks and cover them with cold salted water in a large pot. Bring to a boil and simmer for about 15 to 18 minutes until a knife slides in with no resistance, then drain well.

ResultBoiled potatoes

Preheat the oven to 400°F (204°C) during this step. Cut the broccoli into florets and mince 3 garlic cloves. Whisk the 6 tbsp of honey with the 6 tbsp of soy sauce and the garlic, then toss the 24 oz of salmon fillets and the 32 oz of broccoli in the glaze on a lined baking sheet.

ResultHoney garlic salmon and broccoli tray

Slide the sheet pan into the oven at 400°F (204°C) and roast for 15 minutes, until the salmon flakes easily and the broccoli edges are charred. The glaze should be sticky and bubbling when you take it out.

ResultRoasted honey garlic salmon with broccoli

Shred the cabbage finely and slice the cucumbers. Dress the cabbage with the juice of 2 limes, 1 tbsp of the olive oil and a pinch of salt, and mix the cucumber with 0.5 cup of the yogurt and a pinch of salt for the cucumber salad.

ResultLime cabbage slawYogurt cucumber salad

Rinse the 1.25 cups of long-grain rice until the water runs mostly clear. Add it to a saucepan with about 2.5 cups of water, bring to a boil, then cover and simmer on low for 18 minutes, then rest off the heat for 5 minutes before fluffing.

ResultCooked white rice

Mash the boiled potatoes with 4 tbsp of the butter and 8 fl oz of the milk until smooth and seasoned. Spread the beef and lentil filling in a 9 by 13 inch baking dish and spoon the mash over the top, roughening it with a fork so it browns.

ResultAssembled shepherd's pie

Bake the pie at 400°F (204°C) for about 25 minutes until the mash is golden at the edges and the filling bubbles through the top. Let it cool for a few minutes before portioning.

ResultBaked shepherd's pie

Thread the marinated chicken onto skewers, leaving a small gap between pieces. Grill them on a hot grill pan over medium-high heat for about 4 minutes per side, turning until charred in places and cooked through to 165°F (74°C).

ResultGrilled tikka chicken skewers