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Browse meal prep-friendly recipes optimized for batch cooking and macro tracking. Need substitution ideas? Lean on CookHelper for ingredient swaps that keep flavor and macros in check.

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🍗
PREP10/10
❄️ Freezable

Chicken & Rice Bowl

LUNCH

Classic meal prep staple with perfectly seasoned chicken breast and fluffy rice.

CAL
450
PRO
42g
CARB
48g
FAT
8g
⏱️ 45 min 🥡 6 servings
🌶️
PREP9/10
❄️ Freezable

Turkey Chili

DINNER

Hearty and protein-packed chili that gets better after a few days.

CAL
380
PRO
35g
CARB
32g
FAT
12g
⏱️ 60 min 🥡 8 servings
🥚
PREP8/10
❄️ Freezable

Egg Muffins

VEGETARIANBREAKFAST

Grab-and-go breakfast muffins packed with veggies and protein.

CAL
120
PRO
10g
CARB
6g
FAT
7g
⏱️ 30 min 🥡 12 servings
🐟
PREP7/10

Salmon & Sweet Potato

DINNER

Omega-3 rich salmon with roasted sweet potato and greens.

CAL
520
PRO
38g
CARB
42g
FAT
18g
⏱️ 40 min 🥡 4 servings
🌯
PREP9/10
❄️ Freezable

Burrito Bowls

LUNCH

Customizable bowls with seasoned beef, rice, beans, and toppings.

CAL
480
PRO
36g
CARB
52g
FAT
14g
⏱️ 50 min 🥡 6 servings
🥗
PREP8/10

Greek Chicken Bowls

LUNCH

Mediterranean-style bowls with marinated chicken and fresh veggies.

CAL
420
PRO
40g
CARB
38g
FAT
12g
⏱️ 35 min 🥡 5 servings
🥩
PREP8/10
❄️ Freezable

Beef Stir Fry

DINNER

Quick and easy stir fry with tender beef and crisp vegetables.

CAL
410
PRO
35g
CARB
42g
FAT
14g
⏱️ 30 min 🥡 5 servings
🍝
PREP9/10
❄️ Freezable

Veggie Lasagna

VEGETARIANDINNER

Layered pasta bake with ricotta, spinach, and marinara.

CAL
380
PRO
22g
CARB
48g
FAT
12g
⏱️ 75 min 🥡 8 servings
🥣
PREP10/10

Overnight Oats

VEGETARIANBREAKFAST

No-cook breakfast prepared the night before.

CAL
320
PRO
12g
CARB
52g
FAT
8g
⏱️ 5 min 🥡 5 servings
🐷
PREP10/10
❄️ Freezable

Pulled Pork

LUNCH

Slow-cooked pork shoulder perfect for multiple meals.

CAL
380
PRO
42g
CARB
8g
FAT
20g
⏱️ 490 min 🥡 12 servings
🥙
PREP8/10

Quinoa Power Bowl

VEGANLUNCH

Nutrient-dense bowl with quinoa, chickpeas, and tahini dressing.

CAL
420
PRO
18g
CARB
58g
FAT
14g
⏱️ 35 min 🥡 5 servings
🍖
PREP9/10
❄️ Freezable

Turkey Meatballs

DINNER

Lean turkey meatballs with marinara and pasta.

CAL
440
PRO
38g
CARB
46g
FAT
12g
⏱️ 45 min 🥡 6 servings
🌮
PREP7/10

Taco Salad

LUNCH

Deconstructed tacos with seasoned meat and fresh toppings.

CAL
390
PRO
32g
CARB
28g
FAT
18g
⏱️ 30 min 🥡 5 servings
🍛
PREP9/10
❄️ Freezable

Lentil Curry

VEGANDINNER

Rich and creamy plant-based curry packed with protein.

CAL
360
PRO
18g
CARB
58g
FAT
8g
⏱️ 40 min 🥡 6 servings
🥞
PREP8/10
❄️ Freezable

Protein Pancakes

VEGETARIANBREAKFAST

High-protein pancakes perfect for breakfast prep.

CAL
220
PRO
18g
CARB
28g
FAT
5g
⏱️ 25 min 🥡 10 servings
🫑
PREP8/10
❄️ Freezable

Chicken Fajita Bowls

LUNCH

Colorful fajita bowls with peppers, onions, and seasoned chicken.

CAL
430
PRO
38g
CARB
45g
FAT
12g
⏱️ 35 min 🥡 5 servings
🍤
PREP6/10

Shrimp & Broccoli

DINNER

Quick-cooking shrimp with garlic broccoli and rice.

CAL
380
PRO
35g
CARB
42g
FAT
8g
⏱️ 25 min 🥡 4 servings
🫘
PREP10/10
❄️ Freezable

Vegetarian Chili

VEGETARIANDINNER

Bean-based chili loaded with vegetables and spices.

CAL
320
PRO
16g
CARB
52g
FAT
6g
⏱️ 50 min 🥡 8 servings
🌯
PREP9/10
❄️ Freezable

Breakfast Burritos

VEGETARIANBREAKFAST

Freezer-friendly breakfast burritos with eggs, cheese, and veggies.

CAL
380
PRO
22g
CARB
38g
FAT
16g
⏱️ 40 min 🥡 8 servings
🥜
PREP8/10
❄️ Freezable

Thai Peanut Chicken

DINNER

Asian-inspired chicken with creamy peanut sauce and vegetables.

CAL
460
PRO
40g
CARB
42g
FAT
16g
⏱️ 40 min 🥡 5 servings
🐠
PREP6/10

Baked Cod with Vegetables

DINNER

Light and flaky cod with roasted Mediterranean vegetables.

CAL
320
PRO
38g
CARB
28g
FAT
8g
⏱️ 30 min 🥡 4 servings
🫚
PREP9/10
❄️ Freezable

Chickpea Curry

VEGANDINNER

Simple vegan curry with protein-rich chickpeas.

CAL
340
PRO
14g
CARB
54g
FAT
10g
⏱️ 35 min 🥡 6 servings
🥦
PREP8/10
❄️ Freezable

Beef and Broccoli

DINNER

Restaurant-style beef and broccoli with savory sauce.

CAL
420
PRO
36g
CARB
40g
FAT
14g
⏱️ 30 min 🥡 5 servings
🍚
PREP7/10
❄️ Freezable

Pork Fried Rice

LUNCH

Use leftover rice for this quick fried rice with pork.

CAL
440
PRO
28g
CARB
52g
FAT
14g
⏱️ 25 min 🥡 5 servings
🍅
PREP7/10

Caprese Chicken

DINNER

Italian chicken with fresh mozzarella and basil.

CAL
380
PRO
42g
CARB
18g
FAT
16g
⏱️ 35 min 🥡 4 servings
🥤
PREP10/10
❄️ Freezable

Protein Smoothie Packs

VEGETARIANBREAKFAST

Pre-portioned smoothie bags ready to blend.

CAL
280
PRO
24g
CARB
38g
FAT
6g
⏱️ 20 min 🥡 7 servings
🌭
PREP8/10
❄️ Freezable

Sausage and Peppers

LUNCH

Italian sausage with colorful bell peppers and onions.

CAL
420
PRO
24g
CARB
32g
FAT
22g
⏱️ 40 min 🥡 6 servings
🧈
PREP7/10

Tofu Scramble

VEGANBREAKFAST

Vegan breakfast scramble with seasoned tofu.

CAL
240
PRO
18g
CARB
18g
FAT
12g
⏱️ 20 min 🥡 5 servings
🍛
PREP9/10
❄️ Freezable

Chicken Tikka Masala

DINNER

Creamy Indian curry with tender chicken pieces.

CAL
480
PRO
38g
CARB
42g
FAT
18g
⏱️ 55 min 🥡 6 servings
🥚
PREP7/10

Egg Salad

VEGETARIANLUNCH

Classic egg salad perfect for sandwiches or wraps.

CAL
280
PRO
18g
CARB
12g
FAT
18g
⏱️ 30 min 🥡 6 servings
🌮
PREP8/10
❄️ Freezable

Beef Tacos

DINNER

Seasoned ground beef for taco night any night.

CAL
420
PRO
32g
CARB
38g
FAT
16g
⏱️ 25 min 🥡 6 servings
🍝
PREP9/10
❄️ Freezable

Baked Ziti

DINNER

Cheesy pasta bake with meat sauce.

CAL
460
PRO
28g
CARB
52g
FAT
16g
⏱️ 60 min 🥡 8 servings
🐟
PREP8/10

Tuna Pasta Salad

LUNCH

Cold pasta salad with tuna and vegetables.

CAL
380
PRO
24g
CARB
48g
FAT
10g
⏱️ 25 min 🥡 6 servings
🥩
PREP9/10
❄️ Freezable

Keto Meatballs

KETODINNER

Low-carb meatballs with almond flour.

CAL
380
PRO
32g
CARB
6g
FAT
26g
⏱️ 40 min 🥡 6 servings
🍠
PREP8/10

Sweet Potato Black Bean Bowls

VEGETARIANLUNCH

Vegetarian bowls with roasted sweet potato and black beans.

CAL
380
PRO
16g
CARB
68g
FAT
8g
⏱️ 45 min 🥡 5 servings
🍖
PREP8/10
❄️ Freezable

Teriyaki Chicken

DINNER

Sweet and savory teriyaki chicken with vegetables.

CAL
420
PRO
38g
CARB
48g
FAT
10g
⏱️ 35 min 🥡 5 servings
🥫
PREP9/10
❄️ Freezable

Minestrone Soup

VEGETARIANLUNCH

Hearty Italian vegetable soup with pasta and beans.

CAL
280
PRO
12g
CARB
48g
FAT
6g
⏱️ 50 min 🥡 8 servings
🍗
PREP9/10
❄️ Freezable

BBQ Chicken

LUNCH

Smoky BBQ chicken perfect for multiple meals.

CAL
360
PRO
42g
CARB
28g
FAT
8g
⏱️ 45 min 🥡 6 servings
🥗
PREP7/10

Veggie Stir Fry

VEGANDINNER

Colorful vegetable stir fry with tofu or tempeh.

CAL
320
PRO
18g
CARB
42g
FAT
12g
⏱️ 30 min 🥡 5 servings
🫓
PREP7/10
❄️ Freezable

Chicken Quesadillas

LUNCH

Cheesy quesadillas with seasoned chicken.

CAL
440
PRO
34g
CARB
38g
FAT
18g
⏱️ 35 min 🥡 6 servings
🐟
PREP6/10

Lemon Herb Salmon

DINNER

Light and fresh salmon with lemon and herbs.

CAL
420
PRO
38g
CARB
24g
FAT
20g
⏱️ 30 min 🥡 4 servings
🌮
PREP8/10
❄️ Freezable

Black Bean Tacos

VEGETARIANDINNER

Vegetarian tacos with seasoned black beans.

CAL
340
PRO
16g
CARB
52g
FAT
8g
⏱️ 25 min 🥡 6 servings
🫑
PREP8/10
❄️ Freezable

Stuffed Peppers

DINNER

Bell peppers stuffed with ground meat and rice.

CAL
380
PRO
28g
CARB
42g
FAT
12g
⏱️ 65 min 🥡 6 servings
🍝
PREP7/10

Pesto Pasta with Chicken

LUNCH

Creamy pesto pasta with grilled chicken.

CAL
480
PRO
36g
CARB
52g
FAT
16g
⏱️ 35 min 🥡 5 servings
🫔
PREP9/10
❄️ Freezable

Chicken Enchiladas

DINNER

Rolled tortillas with chicken and enchilada sauce.

CAL
420
PRO
32g
CARB
42g
FAT
14g
⏱️ 55 min 🥡 8 servings
🥦
PREP7/10
❄️ Freezable

Cauliflower Fried Rice

KETOLUNCH

Low-carb alternative to fried rice using cauliflower.

CAL
240
PRO
18g
CARB
14g
FAT
14g
⏱️ 30 min 🥡 5 servings
🍞
PREP9/10
❄️ Freezable

Meatloaf

DINNER

Classic comfort food meatloaf with glaze.

CAL
380
PRO
32g
CARB
24g
FAT
18g
⏱️ 75 min 🥡 8 servings
🥣
PREP9/10
❄️ Freezable

Chicken Tortilla Soup

LUNCH

Mexican-inspired soup with chicken and tortilla strips.

CAL
320
PRO
28g
CARB
32g
FAT
10g
⏱️ 45 min 🥡 6 servings
🥬
PREP7/10

Spinach Artichoke Chicken

DINNER

Creamy spinach artichoke topping over chicken breast.

CAL
380
PRO
42g
CARB
18g
FAT
16g
⏱️ 45 min 🥡 5 servings
🥙
PREP8/10

Mediterranean Quinoa Bowls

VEGETARIANLUNCH

Healthy bowls with quinoa, feta, and Mediterranean vegetables.

CAL
380
PRO
16g
CARB
54g
FAT
14g
⏱️ 35 min 🥡 5 servings

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