Tracey Warren Nutrition

A Guide To

Batch Cook Vegetarian

High protein meat free meals for the whole week

20 RecipesHigh ProteinMeat FreeBreakfastLunchDinnerSnacksFreezer Friendly

A vegetarian batch cook plan can be just as high in protein and deeply nourishing as any other approach. Eggs, dairy, legumes, tofu, grains and nuts all provide excellent protein and all batch cook brilliantly.

This guide contains 20 high protein, wholefood vegetarian recipes designed for batch cooking. Every recipe includes storage guidance, freezer instructions and tips for maximum efficiency in the kitchen.

Getting Started – Your Batch Cook Plan

A vegetarian batch cook plan is beautifully simple to execute. Eggs, dairy, legumes, tofu and grains provide excellent protein and all batch cook brilliantly. Here is how to approach your Sunday session.

Step 1 – Grains first: Get quinoa, lentils or rice going as these take longest and need the least attention while cooking.
Step 2 – Oven dishes next: Frittata, roasted vegetables and baked dishes can all go in together.
Step 3 – Hob and no-cook last: Soups, sauces and overnight oats are quick and can be done while oven dishes cool.
Protein target: Every meal in this guide is designed to provide at least 20 to 30g of protein through eggs, dairy, legumes, tofu and wholegrains.
Breakfast Recipes
Recipe 1
High Protein Overnight Oats
Serves 4  |  Prep 10 mins | Cook No cook Stores 4 days fridge
Ingredients
  • 400g rolled oats
  • 800ml whole milk
  • 4 tbsp full fat Greek yoghurt
  • 4 tbsp chia seeds
  • 4 tbsp peanut butter
  • 4 tbsp honey
  • 1 tsp cinnamon
  • 2 tbsp ground flaxseed
  • Toppings: berries, pumpkin seeds, walnuts
Method
  1. Divide oats between 4 jars.
  2. Whisk milk, yoghurt, chia seeds, flaxseed and cinnamon together.
  3. Pour over oats and stir well.
  4. Add a tablespoon of peanut butter to each jar.
  5. Drizzle with honey. Seal and refrigerate.
  6. Add toppings fresh before eating each morning.
Batch cook tip: Make all 4 jars on Sunday night. The chia seeds and flaxseed provide omega-3 fatty acids and the combination keeps blood sugar beautifully stable all morning.
Recipe 2
Egg and Feta Muffins
Serves 4  |  Prep 15 mins | Cook 20 mins Stores 4 days fridge / 3 months frozen
Ingredients
  • 12 eggs
  • 100ml whole milk
  • 200g baby spinach, chopped
  • 1 red pepper, finely diced
  • 150g feta cheese, crumbled
  • 4 spring onions, sliced
  • 1 tsp dried oregano
  • Salt, pepper and chilli flakes
  • Olive oil for greasing
Method
  1. Preheat oven to 180c. Grease a 12-hole muffin tin generously.
  2. Whisk eggs with milk, oregano, salt and pepper.
  3. Divide spinach, pepper and spring onions between holes.
  4. Pour egg mixture over fillings.
  5. Top generously with crumbled feta and chilli flakes.
  6. Bake 18 to 20 minutes until set and golden. Cool before storing.
Batch cook tip: These freeze brilliantly. Freeze in pairs and defrost overnight in the fridge or microwave from frozen for 90 seconds. Feta adds protein and saltiness without needing any other seasoning.
Recipe 3
Greek Yoghurt Power Bowls
Serves 4  |  Prep 10 mins | Cook No cook Stores 3 days fridge
Ingredients
  • 800g full fat Greek yoghurt
  • 4 tbsp ground flaxseed
  • 4 tbsp pumpkin seeds
  • 4 tbsp walnuts, chopped
  • 4 tbsp hemp seeds
  • 200g mixed berries
  • 4 tbsp honey
  • 1 tsp cinnamon
  • 4 tbsp granola
Method
  1. Divide yoghurt between 4 airtight containers.
  2. Add flaxseed, hemp seeds and cinnamon to each.
  3. Top with walnuts and pumpkin seeds.
  4. Store berries and granola separately.
  5. Add berries, granola and honey fresh each morning.
Batch cook tip: Greek yoghurt provides around 20g of protein per 200g serving – one of the highest protein dairy foods available. Full fat gives better satiety and hormone support than low fat versions.
Recipe 4
Smashed Avocado and Poached Egg Pots
Serves 4  |  Prep 10 mins | Cook 10 mins Stores 2 days fridge
Ingredients
  • 4 ripe avocados
  • 8 eggs
  • Juice of 2 lemons
  • 2 tsp chilli flakes
  • 4 tbsp pumpkin seeds
  • Salt and black pepper
  • 8 slices sourdough to serve
  • Fresh chives to garnish
Method
  1. Mash avocados with lemon juice, salt and chilli flakes.
  2. Divide between 4 containers and press cling film directly onto surface to prevent browning.
  3. Poach eggs to your liking – slightly underdone as they firm when reheated.
  4. Store eggs separately in a little cold water in the fridge.
  5. Reheat eggs in hot water for 1 minute. Serve on sourdough with avocado.
  6. Scatter pumpkin seeds and chives.
Batch cook tip: The lemon juice prevents the avocado browning. Poached eggs keep for 2 days in cold water in the fridge – simply reheat in hot water for 60 seconds.
Recipe 5
Cottage Cheese and Berry Protein Bowls
Serves 4  |  Prep 5 mins | Cook No cook Stores 3 days fridge
Ingredients
  • 800g full fat cottage cheese
  • 4 tbsp chia seeds
  • 200g mixed berries
  • 4 tbsp honey
  • 4 tbsp granola
  • 4 tbsp walnuts
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
Method
  1. Mix cottage cheese with chia seeds, vanilla and cinnamon.
  2. Divide between 4 containers.
  3. Store berries, granola and walnuts separately.
  4. Add toppings and drizzle with honey fresh each morning.
Batch cook tip: Cottage cheese is one of the most underrated high protein foods – 100g provides around 11g of protein. It is mild and creamy and works beautifully as a breakfast base.
Lunch Recipes
Recipe 6
Halloumi and Roasted Vegetable Quinoa Bowl
Serves 4  |  Prep 15 mins | Cook 30 mins Stores 3 days fridge
Ingredients
  • 400g halloumi, sliced
  • 300g quinoa
  • 2 red peppers, sliced
  • 2 courgettes, sliced
  • 200g cherry tomatoes
  • 200g baby spinach
  • 4 tbsp olive oil
  • 1 tsp smoked paprika
  • Juice of 2 lemons
  • 4 tbsp pumpkin seeds
  • Salt and pepper
Method
  1. Cook quinoa per packet. Cool.
  2. Toss vegetables in 2 tbsp olive oil and paprika. Roast at 200c for 25 minutes.
  3. Pan fry halloumi 2 minutes each side until golden.
  4. Dress spinach with lemon juice and remaining olive oil.
  5. Divide quinoa, spinach and roasted vegetables between 4 containers.
  6. Top with halloumi and pumpkin seeds.
Batch cook tip: Store halloumi on top rather than mixed in to keep its texture. Halloumi is best eaten cold or reheated in a dry pan for 1 minute rather than microwaved.
Recipe 7
Red Lentil and Vegetable Soup
Serves 6  |  Prep 15 mins | Cook 35 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 400g red lentils
  • 2 carrots, diced
  • 3 sticks celery, diced
  • 2 courgettes, diced
  • 2 tins chopped tomatoes
  • 1.5 litres vegetable stock
  • 2 tbsp olive oil
  • 2 tsp cumin
  • 1 tsp turmeric
  • 1 tsp smoked paprika
  • 200g spinach
  • Salt and pepper
  • Juice of 1 lemon
Method
  1. Heat oil in a large pot. Add carrots and celery. Cook 5 minutes.
  2. Add spices and stir 1 minute.
  3. Add lentils, courgette, tomatoes and stock. Stir well.
  4. Simmer 25 minutes until lentils are completely soft.
  5. Add spinach and lemon juice. Stir until wilted.
  6. Season well. Blend half if you prefer a thicker texture. Cool before portioning.
Batch cook tip: Red lentils are one of the best plant protein sources – one serving provides around 18g of protein. This soup freezes perfectly and tastes even better on day 2.
Recipe 8
Egg and Brown Rice Salad
Serves 4  |  Prep 15 mins | Cook 30 mins Stores 3 days fridge
Ingredients
  • 8 hard boiled eggs
  • 300g brown rice
  • 1 cucumber, diced
  • 200g cherry tomatoes, halved
  • 80g baby spinach
  • 100g feta, crumbled
  • 4 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • Fresh parsley
  • Salt and pepper
Method
  1. Cook brown rice per packet. Cool completely.
  2. Whisk olive oil, vinegar and mustard for dressing.
  3. Halve the eggs and combine with rice, cucumber, tomatoes and spinach.
  4. Add dressing and toss gently.
  5. Divide between 4 containers and top with crumbled feta.
  6. Scatter fresh parsley.
Batch cook tip: Hard boiled eggs keep for 5 days unpeeled in the fridge – the most convenient batch cook protein. Keep them whole until you assemble the salad to prevent them drying out.
Recipe 9
Vegetable and Chickpea Moroccan Tagine
Serves 6  |  Prep 20 mins | Cook 45 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 2 tins chickpeas, drained
  • 2 tins chopped tomatoes
  • 2 carrots, chunked
  • 2 courgettes, chunked
  • 1 red and 1 yellow pepper, chunked
  • 2 tbsp olive oil
  • 2 tsp cumin
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 1 tsp smoked paprika
  • 500ml vegetable stock
  • 100g dried apricots
  • Salt and pepper
Method
  1. Heat oil in a large pot. Add carrots and peppers. Cook 5 minutes.
  2. Add all spices and stir 1 minute.
  3. Add courgette, chickpeas, tomatoes, stock and apricots.
  4. Stir well and bring to a simmer.
  5. Cook on medium low heat for 35 minutes.
  6. Season well. Cool before portioning.
Batch cook tip: The dried apricots add a wonderful sweetness that balances the spices. Serve with couscous, rice or flatbread for a completely satisfying and protein-rich meal.
Recipe 10
Spinach and Ricotta Stuffed Pasta Shells
Serves 4  |  Prep 20 mins | Cook 35 mins Stores 3 days fridge / 2 months frozen
Ingredients
  • 20 large pasta shells
  • 500g ricotta
  • 400g baby spinach, wilted and squeezed dry
  • 2 eggs
  • 100g parmesan, grated
  • 2 tins chopped tomatoes
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 2 tbsp olive oil
  • Salt, pepper and nutmeg
Method
  1. Cook pasta shells until just al dente. Drain and cool.
  2. Make tomato sauce: simmer tomatoes with herbs and olive oil for 15 minutes.
  3. Mix ricotta, spinach, eggs, half the parmesan, salt, pepper and nutmeg.
  4. Fill each shell generously with ricotta mixture.
  5. Arrange in containers with tomato sauce poured over.
  6. Top with remaining parmesan. Bake at 180c for 20 minutes or reheat from cold.
Batch cook tip: Assemble but do not bake until ready to eat. They keep for 3 days assembled in the fridge ready to bake. Or freeze assembled and unbaked – bake from frozen at 180c for 35 minutes.
Dinner Recipes
Recipe 11
Frittata with Roasted Vegetables
Serves 4  |  Prep 20 mins | Cook 35 mins Stores 4 days fridge
Ingredients
  • 10 eggs
  • 150ml whole milk
  • 2 courgettes, sliced
  • 2 red peppers, diced
  • 300g baby new potatoes, sliced and parboiled
  • 150g feta, crumbled
  • 100g baby spinach
  • 4 tbsp olive oil
  • Fresh chives and parsley
  • Salt and pepper
Method
  1. Preheat oven to 180c. Roast courgette, peppers and potatoes in garlic oil for 15 minutes.
  2. Whisk eggs with milk, salt and pepper.
  3. Transfer roasted vegetables to a large oven-proof frying pan.
  4. Add spinach and pour egg mixture over.
  5. Top with feta and herbs.
  6. Bake 20 to 25 minutes until set and golden. Cool before slicing and storing.
Batch cook tip: A frittata is one of the best batch cook meals – equally delicious hot or cold. Slice into wedges before storing for easy grab and go portions throughout the week.
Recipe 12
Vegetable and Halloumi Tray Bake
Serves 4  |  Prep 15 mins | Cook 40 mins Stores 3 days fridge
Ingredients
  • 400g halloumi, cubed
  • 4 carrots, chunked
  • 400g baby potatoes, halved
  • 2 red peppers, chunked
  • 300g cherry tomatoes
  • 200g green beans
  • 4 tbsp olive oil
  • 2 tsp dried oregano
  • 1 tsp smoked paprika
  • Salt and pepper
  • Fresh basil to serve
Method
  1. Preheat oven to 200c.
  2. Toss potatoes and carrots in 2 tbsp olive oil. Roast 20 minutes.
  3. Add peppers, tomatoes and green beans. Drizzle with remaining oil and add spices.
  4. Return to oven for 15 minutes.
  5. Add halloumi cubes for final 10 minutes until golden.
  6. Cool before portioning. Add fresh basil just before eating.
Batch cook tip: This tray bake keeps well for 3 days. Reheat in the oven at 180c for 12 minutes to keep the halloumi crispy, or eat cold as a salad with extra olive oil.
Recipe 13
Creamy Tomato and Butter Bean Stew
Serves 6  |  Prep 15 mins | Cook 35 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 3 tins butter beans, drained
  • 2 tins chopped tomatoes
  • 200ml creme fraiche or cream
  • 2 courgettes, diced
  • 2 red peppers, diced
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 300ml vegetable stock
  • 200g baby spinach
  • Salt and pepper
Method
  1. Heat oil in a large pot. Add peppers and courgette. Cook 5 minutes.
  2. Add paprika and thyme. Stir 1 minute.
  3. Add butter beans, tomatoes and stock. Simmer 20 minutes.
  4. Stir in creme fraiche and spinach.
  5. Cook 3 more minutes. Season generously.
  6. Cool before portioning.
Batch cook tip: Butter beans are an excellent protein and fibre source. This stew is thick and hearty – serve with crusty bread, rice or on a baked potato. It freezes perfectly and improves with time.
Recipe 14
Lentil and Sweet Potato Dahl
Serves 6  |  Prep 15 mins | Cook 40 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 400g red lentils
  • 2 large sweet potatoes, peeled and diced
  • 2 tins chopped tomatoes
  • 400ml coconut milk
  • 1 litre vegetable stock
  • 2 tbsp coconut oil
  • 3 tsp curry powder
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp garam masala
  • 200g baby spinach
  • Juice of 1 lemon
  • Salt and pepper
Method
  1. Heat coconut oil in a large pot. Add all spices. Stir 1 minute.
  2. Add sweet potato and stir to coat.
  3. Add lentils, tomatoes, coconut milk and stock. Stir well.
  4. Simmer 30 minutes until lentils and sweet potato are completely soft.
  5. Add spinach and lemon juice. Stir until wilted.
  6. Season well. Cool completely before portioning.
Batch cook tip: This dahl is one of the best things you can batch cook. It provides 20g of plant protein per serving and freezes beautifully. Serve with rice, naan or yoghurt.
Recipe 15
Spinach and Ricotta Lasagne
Serves 6  |  Prep 30 mins | Cook 50 mins Stores 4 days fridge / 2 months frozen
Ingredients
  • 12 lasagne sheets
  • 500g ricotta
  • 600g baby spinach, wilted and squeezed dry
  • 3 eggs
  • 150g parmesan, grated
  • 2 tins chopped tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 600ml bechamel sauce
  • Salt, pepper and nutmeg
Method
  1. Make tomato sauce: simmer tomatoes with olive oil and herbs 15 minutes.
  2. Mix ricotta, spinach, 2 eggs, half the parmesan, salt, pepper and nutmeg.
  3. Layer in a large baking dish: tomato sauce, pasta, ricotta, bechamel, pasta.
  4. Repeat layers ending with bechamel.
  5. Top with remaining parmesan.
  6. Bake at 180c for 40 to 45 minutes until golden and bubbling. Cool before portioning.
Batch cook tip: Lasagne is the ultimate batch cook family dinner. Make in a large baking dish and portion once cooled. Freezes perfectly – slice into individual portions and freeze separately.
Snack Recipes
Recipe 16
Energy Balls
Serves 16 balls  |  Prep 15 mins | Cook No cook Stores 1 week fridge / 3 months frozen
Ingredients
  • 200g rolled oats
  • 4 tbsp natural peanut butter
  • 3 tbsp honey
  • 4 tbsp chia seeds
  • 60g dark chocolate chips
  • 2 tsp vanilla extract
  • 4 tbsp ground flaxseed
  • Pinch of salt
Method
  1. Combine all ingredients in a large bowl.
  2. Mix thoroughly until everything is well combined.
  3. Refrigerate for 30 minutes to firm up.
  4. Roll into 16 even balls.
  5. Store in an airtight container in the fridge.
Batch cook tip: Make a double batch and freeze half. Each ball provides protein, healthy fats and slow release carbohydrates – the perfect combination for sustained energy between meals.
Recipe 17
Hard Boiled Eggs with Dipping Salt
Serves 6  |  Prep 2 mins | Cook 10 mins Stores 5 days fridge
Ingredients
  • 6 eggs
  • Cold water
  • 1 tsp sea salt flakes
  • 0.5 tsp smoked paprika
  • 0.5 tsp black pepper
Method
  1. Place eggs in a single layer in a saucepan. Cover with cold water.
  2. Bring to the boil then simmer 9 minutes.
  3. Transfer to ice cold water for 5 minutes.
  4. Store unpeeled in the fridge.
  5. Mix salt, paprika and pepper in a small jar for dipping.
Batch cook tip: The simplest and most convenient high protein snack. Keep them unpeeled in the fridge and peel just before eating. The seasoned salt makes them feel like a proper snack rather than diet food.
Recipe 18
Cottage Cheese and Berry Pots
Serves 4  |  Prep 5 mins | Cook No cook Stores 3 days fridge
Ingredients
  • 500g full fat cottage cheese
  • 4 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 200g mixed berries
  • 4 tbsp honey
  • 4 tbsp granola
  • 4 tbsp walnuts
Method
  1. Mix cottage cheese with chia seeds, vanilla and cinnamon.
  2. Divide between 4 small containers.
  3. Store berries, granola and walnuts separately.
  4. Add toppings and drizzle with honey just before eating.
Batch cook tip: Cottage cheese is one of the highest protein dairy foods and makes a brilliant snack base. Each pot provides around 15 to 18g of protein keeping you full and satisfied for hours.
Recipe 19
Cheese and Vegetable Snack Boxes
Serves 4  |  Prep 10 mins | Cook No cook Stores 4 days fridge
Ingredients
  • 200g mature cheddar, cubed
  • 200g cherry tomatoes
  • 1 cucumber, sliced
  • 4 sticks celery
  • 4 tbsp hummus
  • 40g walnuts
  • 4 rye crackers or rice cakes
Method
  1. Divide cheese, tomatoes, cucumber and celery between 4 containers.
  2. Add a small pot of hummus to each.
  3. Add a small handful of walnuts.
  4. Add crackers or rice cakes just before eating to keep them crisp.
Batch cook tip: These snack boxes are incredibly easy to assemble in bulk and provide protein from the cheese, healthy fats from the walnuts and fibre from the vegetables. Keep crackers separate to prevent them going soft.
Recipe 20
Greek Yoghurt and Nut Butter Pots
Serves 4  |  Prep 5 mins | Cook No cook Stores 3 days fridge
Ingredients
  • 400g full fat Greek yoghurt
  • 4 tbsp almond or peanut butter
  • 2 tbsp honey
  • 1 tsp cinnamon
  • 4 tbsp granola
  • 2 tbsp pumpkin seeds
  • 100g berries
Method
  1. Combine yoghurt, nut butter, honey and cinnamon.
  2. Mix until smooth.
  3. Divide between 4 small containers.
  4. Top with granola, pumpkin seeds and berries.
  5. Or store toppings separately and add fresh.
Batch cook tip: Greek yoghurt combined with nut butter provides an excellent combination of protein and healthy fats. Each pot provides around 18 to 22g of protein.
A Note from Tracey

Batch cooking is one of the most powerful habits you can build for your health. When nutritious food is already prepared and waiting in your fridge, you are far less likely to reach for something quick and processed at the end of a long day.

Start small – pick just two or three recipes from this guide for your first batch cook session. Once it becomes a habit you will wonder how you ever managed without it.

Batch Cook Golden Rules

Always allow food to cool completely before refrigerating or freezing to prevent condensation and bacterial growth.

Label everything with the date it was made. Most batch cooked meals keep for 3 to 4 days in the fridge and up to 3 months in the freezer.

Invest in a set of good quality airtight glass containers – they make a huge difference to how long food stays fresh and are much better for reheating.

Always reheat food until piping hot all the way through before eating.

Want a personalised nutrition plan built around your lifestyle? Book a free 15-minute call at traceywarrennutrition.co.uk and let us work out exactly what works for you.

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