High Protein Meal Prep · The Sunday Batch Cook System

20 high protein batch cook recipes for the whole week

Wholefood, high protein meals for breakfast, lunch, dinner and snacks, every one with at least 25g of protein, freezer instructions, and storage guidance built in.

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20 Recipes 25g+ Protein Breakfast, Lunch, Dinner & Snacks Freezer Friendly
Tracey Warren, Cheshire-based nutritional therapist behind the high protein batch cook recipes

These recipes include meat and fish. Looking for something different? Also available: High Protein Vegan Batch Cook Recipes  |  High Protein Vegetarian Batch Cook Recipes

Why Batch Cook

The habit that makes healthy eating effortless

Batch cooking is one of the most powerful habits you can build for your health and your nutrition. When high protein, wholefood meals are already prepared and waiting in your fridge, making healthy choices becomes effortless, even on your most exhausting days.

This guide contains 20 high protein, wholefood recipes designed for batch cooking. Every recipe includes storage guidance, freezer instructions and tips for getting the most out of your Sunday prep session.

Getting Started

Your Sunday batch cook plan

Set aside 2 to 3 hours on a Sunday and you’ll have nutritious, high protein meals ready for the entire week. Here’s the order to work in for maximum efficiency.

Step 1 — Start with the oven: Get your chicken, salmon or mince cooking first as these take longest. While they cook, prep your vegetables and grains.

Step 2 — Grains next: Set rice, quinoa or oats going on the hob. These need minimal attention and cook while you do everything else.

Step 3 — Prep snacks last: Energy balls and overnight oats take minutes and can be done while everything else is cooling.

Protein target: Every meal in this guide contains at least 25 to 35g of protein to support muscle maintenance, blood sugar balance and satiety throughout the day.

The Sunday Batch Cook System

3 hours once. 20 meals ready. Zero decisions all week.

20 High Protein Batch Cook Recipes

Breakfast, lunch, dinner and snacks, five of each

Every recipe includes storage guidance and a batch cook tip so you know exactly how to get the most out of your Sunday prep.

Breakfast Recipes

High protein overnight oats, a batch cook breakfast recipe
Recipe 1
High Protein Overnight Oats
Serves 4 · Prep 10 mins · No cook Stores 4 days
Ingredients
  • 400g rolled oats
  • 800ml whole milk
  • 4 tbsp Greek yoghurt
  • 4 tbsp chia seeds
  • 4 scoops vanilla protein powder
  • 4 tbsp peanut butter
  • 4 tbsp maple syrup
  • 1 tsp cinnamon
  • Toppings: berries, pumpkin seeds
Method
  1. Divide oats between 4 jars.
  2. Mix milk, yoghurt, chia seeds and protein powder together.
  3. Pour over oats in each jar and stir well.
  4. Add a tablespoon of peanut butter to each jar.
  5. Seal and refrigerate. Add toppings before eating.
Batch cook tip: Make all 4 jars at once on Sunday night. Grab and go all week. Add toppings fresh each morning to keep them crisp.
Egg and veggie muffins, a batch cook breakfast recipe
Recipe 2
Egg and Veggie Muffins
Serves 4 · Prep 15 mins · Cook 20 mins Fridge 4 days / Freezer 3 months
Ingredients
  • 12 eggs
  • 100ml whole milk
  • 200g baby spinach, chopped
  • 1 red pepper, finely diced
  • 100g feta cheese, crumbled
  • 100g smoked salmon, chopped
  • 4 spring onions, sliced
  • 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, salt and pepper.
  3. Divide spinach, pepper, spring onions and salmon between holes.
  4. Pour egg mixture over fillings.
  5. Top with crumbled feta and chilli flakes.
  6. Bake 18 to 20 minutes until set. Cool before storing.
Batch cook tip: These freeze brilliantly. Freeze in pairs in zip lock bags and defrost overnight in the fridge or microwave for 90 seconds from frozen.
Greek yoghurt protein bowls, a batch cook breakfast recipe
Recipe 3
Greek Yoghurt Protein Bowls
Serves 4 · Prep 10 mins · No cook Stores 3 days
Ingredients
  • 800g full fat Greek yoghurt
  • 4 tbsp ground flaxseed
  • 4 tbsp pumpkin seeds
  • 4 tbsp walnuts, chopped
  • 200g mixed berries
  • 4 tbsp honey or maple syrup
  • 4 tbsp hemp seeds
  • 1 tsp cinnamon
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 separately and add fresh each morning.
  5. Drizzle with honey just before eating.
Batch cook tip: Keep the berries separate until ready to eat to prevent the yoghurt becoming watery. Everything else can be assembled in advance.
Smoked salmon and scrambled egg pots, a batch cook breakfast recipe
Recipe 4
Smoked Salmon and Scrambled Egg Pots
Serves 4 · Prep 10 mins · Cook 10 mins Stores 2 days
Ingredients
  • 12 eggs
  • 4 tbsp creme fraiche
  • 200g smoked salmon, sliced
  • 2 tbsp butter
  • Fresh chives, chopped
  • Salt and black pepper
  • 8 slices rye bread to serve
Method
  1. Whisk eggs with creme fraiche, salt and pepper.
  2. Melt butter in a pan over low heat.
  3. Add eggs and stir slowly until just set — keep them slightly underdone.
  4. Remove from heat and fold in smoked salmon.
  5. Divide between containers and scatter chives.
  6. Refrigerate. Serve on rye toast.
Batch cook tip: Slightly undercook the eggs as they will firm up when reheated. Reheat gently in a pan on low heat with a tiny knob of butter for 2 minutes.
Banana protein pancakes, a batch cook breakfast recipe
Recipe 5
Banana Protein Pancakes
Makes 8-10 · Prep 5 mins · Cook 20 mins Fridge 3 days / Freezer 2 months
Ingredients
  • 4 ripe bananas
  • 8 eggs
  • 4 scoops vanilla protein powder
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 2 tbsp coconut oil for cooking
  • Greek yoghurt and berries to serve
Method
  1. Mash bananas thoroughly in a large bowl.
  2. Whisk in eggs until smooth.
  3. Add protein powder, baking powder and cinnamon. Mix well.
  4. Heat coconut oil in a pan over medium heat.
  5. Cook small pancakes for 2 minutes each side until golden.
  6. Cool completely before stacking with parchment between each one.
Batch cook tip: Stack with parchment paper between each pancake before freezing. Reheat in a toaster or dry frying pan for 2 minutes each side from frozen.
Tracey Warren, naturopathic nutritional therapist based in Nantwich, Cheshire

I’m Tracey, a nutritional therapist in Nantwich, Cheshire

If batch cooking like this is working for you already, that’s exactly the point. If you’ve ever started a diet on a Monday more times than you can count, The Well Fed Club might be worth a look, or book a free call if you’d rather talk it through.

Lunch Recipes

High protein chicken and quinoa bowl, a batch cook lunch recipe
Recipe 6
High Protein Chicken and Quinoa Bowl
Serves 4 · Prep 15 mins · Cook 30 mins Stores 4 days
Ingredients
  • 4 chicken breasts
  • 300g quinoa
  • 2 red peppers, sliced
  • 1 courgette, sliced
  • 200g cherry tomatoes
  • 4 tbsp olive oil
  • 2 tsp smoked paprika
  • 1 tsp garlic powder
  • 100g baby spinach
  • Juice of 2 lemons
  • Salt and pepper
Method
  1. Preheat oven to 200c. Cook quinoa per packet. Cool.
  2. Coat chicken in 2 tbsp olive oil, paprika and garlic powder.
  3. Bake chicken for 25 minutes. Rest then slice.
  4. Toss vegetables in remaining olive oil and roast 20 minutes.
  5. Dress spinach with lemon juice.
  6. Divide quinoa, spinach and roasted veg between 4 containers. Top with chicken.
Batch cook tip: Keep the dressing separate and add just before eating to stop the spinach wilting. This bowl is delicious cold straight from the fridge — no reheating needed.
Beef and vegetable chilli, a batch cook lunch recipe
Recipe 7
Beef and Vegetable Chilli
Serves 6 · Prep 15 mins · Cook 45 mins Fridge 5 days / Freezer 3 months
Ingredients
  • 800g lean beef mince
  • 2 tins chopped tomatoes
  • 2 tins kidney beans, drained
  • 2 red peppers, diced
  • 2 carrots, diced
  • 2 sticks celery, diced
  • 2 tbsp olive oil
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • 1 tsp chilli flakes
  • 500ml beef stock
  • Salt and pepper
Method
  1. Heat oil in a large pot. Brown mince in batches.
  2. Add vegetables and cook 5 minutes.
  3. Add spices and stir 1 minute.
  4. Add tomatoes, beans and stock. Stir well.
  5. Simmer on low for 35 minutes stirring occasionally.
  6. Season well. Cool before dividing into containers.
Batch cook tip: This chilli improves with time — it tastes even better on day 3. Serve with rice, baked potato, wraps or on toast for completely different meals each day.
Tuna and brown rice salad, a batch cook lunch recipe
Recipe 8
Tuna and Brown Rice Salad
Serves 4 · Prep 15 mins · Cook 30 mins Stores 3 days
Ingredients
  • 4 tins tuna in spring water, drained
  • 300g brown rice
  • 1 cucumber, diced
  • 200g cherry tomatoes, halved
  • 1 red onion, finely diced
  • 80g baby spinach
  • 4 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • Salt and pepper
  • Fresh parsley
Method
  1. Cook brown rice per packet. Cool completely.
  2. Whisk olive oil, vinegar and mustard for dressing.
  3. Combine rice, tuna, cucumber, tomatoes and onion.
  4. Add dressing and toss well.
  5. Add spinach just before dividing into containers.
  6. Scatter fresh parsley and refrigerate.
Batch cook tip: Brown rice keeps well for 4 days in the fridge. Make a large pot and use it across multiple recipes throughout the week.
Turkey and vegetable soup, a batch cook lunch recipe
Recipe 9
Turkey and Vegetable Soup
Serves 6 · Prep 15 mins · Cook 40 mins Fridge 5 days / Freezer 3 months
Ingredients
  • 600g turkey mince
  • 2 carrots, diced
  • 3 sticks celery, diced
  • 2 courgettes, diced
  • 2 tins chopped tomatoes
  • 1.5 litres chicken stock
  • 2 tbsp olive oil
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 200g spinach
  • Salt and pepper
Method
  1. Heat oil in a large pot. Brown turkey mince well.
  2. Add carrots, celery and courgette. Cook 5 minutes.
  3. Add herbs, tomatoes and stock. Stir well.
  4. Simmer 30 minutes on medium heat.
  5. Add spinach in final 2 minutes.
  6. Season well and cool before portioning.
Batch cook tip: This soup freezes perfectly. Pour into individual portions before freezing so you can defrost exactly what you need. Freezes for 3 months.
Salmon and sweet potato fish cakes, a batch cook lunch recipe
Recipe 10
Salmon and Sweet Potato Fish Cakes
Makes 8 cakes · Prep 20 mins · Cook 30 mins Fridge 3 days / Freezer 2 months
Ingredients
  • 4 salmon fillets
  • 600g sweet potato, peeled and diced
  • 2 eggs
  • 4 spring onions, finely sliced
  • 2 tbsp Dijon mustard
  • 4 tbsp fresh parsley, chopped
  • 100g breadcrumbs
  • 2 tbsp olive oil
  • Salt and pepper
  • Lemon wedges to serve
Method
  1. Steam or boil sweet potato until tender. Mash and cool.
  2. Poach salmon for 8 minutes. Flake and cool.
  3. Mix sweet potato, salmon, eggs, spring onions, mustard and parsley.
  4. Shape into 8 patties and coat in breadcrumbs.
  5. Fry in olive oil for 3 to 4 minutes each side until golden.
  6. Cool on a rack before storing.
Batch cook tip: Freeze uncooked for best results. Place on a baking sheet to freeze individually then transfer to bags. Cook from frozen at 200c for 25 minutes.

Dinner Recipes

Slow roasted chicken thighs with roasted vegetables, a batch cook dinner recipe
Recipe 11
Slow Roasted Chicken Thighs with Roasted Vegetables
Serves 4 · Prep 15 mins · Cook 50 mins Stores 4 days
Ingredients
  • 8 chicken thighs, bone-in skin-on
  • 4 carrots, chunked
  • 4 parsnips, chunked
  • 300g baby potatoes, halved
  • 2 red onions, quartered
  • 4 tbsp olive oil
  • 1 tbsp dried rosemary
  • 1 tbsp dried thyme
  • 1 tsp garlic powder
  • Salt and pepper
Method
  1. Preheat oven to 190c.
  2. Toss all vegetables in 3 tbsp olive oil and half the herbs. Season well.
  3. Spread in a large roasting tin.
  4. Rub chicken with remaining oil, herbs and garlic powder.
  5. Nestle chicken thighs on top of the vegetables.
  6. Roast 45 to 50 minutes until chicken is golden and cooked through.
  7. Cool before portioning into containers.
Batch cook tip: Chicken thighs are far better for batch cooking than breasts — they stay moist and tender when reheated and are more cost effective. Reheat in the oven at 180c for 15 minutes.
Beef bolognese, a batch cook dinner recipe
Recipe 12
Beef Bolognese
Serves 6 · Prep 15 mins · Cook 1 hour Fridge 5 days / Freezer 3 months
Ingredients
  • 1kg lean beef mince
  • 2 tins chopped tomatoes
  • 1 tin tomato puree
  • 2 carrots, finely diced
  • 3 sticks celery, finely diced
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 200ml red wine, optional
  • 300ml beef stock
  • Salt and pepper
Method
  1. Heat oil and brown mince well in batches. Set aside.
  2. Soften carrot and celery in the same pan for 8 minutes.
  3. Return mince to pan. Add wine if using and let it bubble 2 minutes.
  4. Add tomatoes, puree, herbs and stock.
  5. Simmer on very low heat for 45 minutes stirring occasionally.
  6. Season well. Cool completely before portioning.
Batch cook tip: Make a double batch and freeze half. Serve with pasta, on a baked potato, in wraps or on rice for completely different meals. This is your most versatile batch cook recipe.
Baked salmon with roasted asparagus and new potatoes, a batch cook dinner recipe
Recipe 13
Baked Salmon with Roasted Asparagus and New Potatoes
Serves 4 · Prep 10 mins · Cook 25 mins Stores 2 days
Ingredients
  • 4 salmon fillets
  • 500g baby new potatoes, halved
  • 400g asparagus, trimmed
  • 4 tbsp olive oil
  • 2 lemons, sliced
  • Fresh dill and parsley
  • 2 tbsp capers
  • Salt and pepper
Method
  1. Preheat oven to 200c. Parboil potatoes 8 minutes. Drain.
  2. Toss potatoes in 2 tbsp olive oil. Roast 15 minutes.
  3. Add asparagus to the tray. Drizzle with remaining oil.
  4. Nestle salmon fillets among vegetables.
  5. Top with lemon slices, herbs and capers.
  6. Bake 15 minutes. Cool before storing.
Batch cook tip: Salmon is best eaten within 2 days. For a 4 day plan, batch cook chicken or turkey for the later days and save salmon for day 1 and 2.
Chicken and vegetable curry, a batch cook dinner recipe
Recipe 14
Chicken and Vegetable Curry
Serves 6 · Prep 20 mins · Cook 40 mins Fridge 4 days / Freezer 3 months
Ingredients
  • 800g chicken thighs, diced
  • 2 tins coconut milk
  • 2 tins chopped tomatoes
  • 2 red peppers, diced
  • 300g baby spinach
  • 2 courgettes, diced
  • 4 tbsp curry powder
  • 1 tbsp garam masala
  • 2 tbsp coconut oil
  • 1 tsp turmeric
  • 500ml chicken stock
  • Salt and pepper
Method
  1. Heat oil and brown chicken in batches. Set aside.
  2. Add curry powder, garam masala and turmeric. Stir 1 minute.
  3. Add peppers and courgette. Cook 3 minutes.
  4. Return chicken to pot. Add coconut milk, tomatoes and stock.
  5. Simmer 30 minutes until chicken is tender and sauce has thickened.
  6. Stir in spinach until wilted. Season and cool before portioning.
Batch cook tip: This curry freezes perfectly and tastes even better the next day. Serve with rice, naan or cauliflower rice. A brilliant Sunday batch cook staple.
Turkey meatballs in tomato sauce, a batch cook dinner recipe
Recipe 15
Turkey Meatballs in Tomato Sauce
Makes 20 · Prep 25 mins · Cook 35 mins Fridge 4 days / Freezer 3 months
Ingredients
  • 800g turkey mince
  • 2 eggs
  • 80g breadcrumbs
  • 4 tbsp fresh parsley
  • 2 tsp dried oregano
  • 2 tins chopped tomatoes
  • 1 tin tomato puree
  • 200ml chicken stock
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • Salt and pepper
Method
  1. Mix mince, eggs, breadcrumbs, parsley, half the oregano, garlic and seasoning.
  2. Roll into golf ball sized meatballs.
  3. Brown in olive oil in batches for 4 to 5 minutes. Set aside.
  4. Make sauce: combine tomatoes, puree, stock and remaining oregano. Simmer 10 minutes.
  5. Return meatballs to sauce. Simmer 20 minutes.
  6. Cool completely before portioning.
Batch cook tip: Freeze meatballs and sauce together in individual or family sized portions. Defrost overnight and reheat gently on the hob. Serve with pasta, courgetti or rice.
The Well Fed Club, Tracey Warren's guide to food freedom and sustainable weight loss
Tracey Warren Nutrition · For Women Done With Dieting

If you’ve started a diet on a Monday more times than you can count, this is the book that explains why, and what to do instead.

No calorie counting, no restriction, no punishing yourself. Just a straightforward, evidence-based approach to losing weight and keeping it off for good.

✓ 50+ whole-food recipes you’ll actually want to eat ✓ The psychology behind why diets fail ✓ A sustainable approach you can follow for years ✓ Instant access
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Snack Recipes

High protein energy balls, a batch cook snack recipe
Recipe 16
High Protein Energy Balls
Makes 16 · Prep 15 mins · No cook Fridge 1 week / Freezer 3 months
Ingredients
  • 200g rolled oats
  • 4 tbsp natural peanut butter
  • 3 tbsp honey or maple syrup
  • 2 scoops vanilla protein powder
  • 4 tbsp chia seeds
  • 60g dark chocolate chips
  • 2 tsp vanilla extract
  • Pinch of salt
Method
  1. Combine all ingredients in a large bowl.
  2. Mix thoroughly until everything is well combined.
  3. Refrigerate mixture 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. They defrost in 10 minutes at room temperature. Each ball provides around 8 to 10g of protein making them genuinely sustaining.
Hard boiled eggs, a batch cook snack recipe
Recipe 17
Hard Boiled Eggs
Serves 6 · Prep 2 mins · Cook 10 mins Stores 5 days
Ingredients
  • 6 eggs
  • Cold water
  • Salt for serving
  • Optional: hummus, avocado or nut butter for dipping
Method
  1. Place eggs in a single layer in a saucepan.
  2. Cover with cold water by 2cm.
  3. Bring to the boil then reduce to a simmer.
  4. Cook 9 minutes for hard boiled.
  5. Transfer immediately to ice cold water for 5 minutes.
  6. Store unpeeled in the fridge.
Batch cook tip: Keep unpeeled until ready to eat, the shell keeps them fresher for longer. One of the most convenient high protein snacks available, 6g of protein per egg.
Protein overnight oat jars, a batch cook snack recipe
Recipe 18
Protein Overnight Oat Jars
Serves 4 · Prep 10 mins · No cook Stores 4 days
Ingredients
  • 200g rolled oats
  • 2 scoops vanilla or chocolate protein powder
  • 400ml whole milk
  • 4 tbsp Greek yoghurt
  • 2 tbsp chia seeds
  • 4 tbsp peanut butter
  • 4 tsp honey
  • Toppings: banana, berries, granola
Method
  1. Divide oats and protein powder between 4 jars.
  2. Whisk milk, yoghurt and chia seeds together.
  3. Pour over oats and stir well.
  4. Add a tablespoon of peanut butter to each.
  5. Drizzle with honey. Seal and refrigerate.
  6. Add fresh toppings just before eating.
Batch cook tip: These snack jars are smaller than the breakfast version, perfect for a mid-morning or afternoon snack. The protein powder keeps you full for hours without a sugar spike.
Cheese and turkey roll-ups, a batch cook snack recipe
Recipe 19
Cheese and Turkey Roll-Ups
Serves 4 · Prep 10 mins · No cook Stores 3 days
Ingredients
  • 200g sliced turkey breast
  • 100g cheddar or Gruyere, thinly sliced
  • 1 avocado, sliced
  • 1 red pepper, thinly sliced
  • 4 tbsp cream cheese
  • Fresh chives
  • Black pepper
Method
  1. Lay turkey slices flat on a board.
  2. Spread a thin layer of cream cheese on each slice.
  3. Add a slice of cheese, avocado and pepper.
  4. Roll tightly and secure with a cocktail stick.
  5. Arrange in an airtight container.
  6. Scatter chives and season with black pepper.
Batch cook tip: These keep for 3 days and are perfect for a protein-rich afternoon snack. Each roll-up provides around 8 to 10g of protein with healthy fats from the avocado.
Greek yoghurt and nut butter dip with apple, a batch cook snack recipe
Recipe 20
Greek Yoghurt and Nut Butter Dip with Apple
Serves 4 · Prep 5 mins · No cook Stores 3 days
Ingredients
  • 400g full fat Greek yoghurt
  • 4 tbsp almond or peanut butter
  • 2 tbsp honey
  • 1 tsp cinnamon
  • 4 apples for dipping
  • 4 tbsp granola
  • 2 tbsp pumpkin seeds
Method
  1. Combine yoghurt, nut butter, honey and cinnamon in a bowl.
  2. Mix until smooth and well combined.
  3. Divide between 4 small containers.
  4. Top with granola and pumpkin seeds.
  5. Store apple separately and slice fresh when ready to eat.
Batch cook tip: Provides protein, healthy fats and slow release carbohydrates, the perfect combination for a genuinely sustaining snack. Keep the apple separate until ready to eat.
A Note From Tracey

Batch cook golden rules

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’ll wonder how you ever managed without it.

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.

Cheshire-Based, Available UK-Wide

Wherever you’re based, this works the same

Based in Nantwich, Cheshire, working with clients across Cheshire and right across the UK. Every consultation is by video, so there’s no clinic to travel to, wherever you are.

Nantwich Crewe Knutsford Hale Cheshire-Wide UK-Wide Online
Tracey Warren delivering online nutrition consultations by video call

Curious what a personalised plan could achieve for you specifically?

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In Their Own Words

Clients who’ve made small changes stick

“I went to Tracey because I had been a yo-yo dieter for years and wanted to approach it differently while improving my gut health. I got so much more than that. The biggest change was how Tracey changed my mindset by looking at the psychology of food and food noise.”

Anne Lamb

“If you are sitting on the fence wondering if Tracey can actually help you, then all I can say is ‘get off that fence!’ Since getting Tracey’s help I have lost 10lbs, without even trying, and my health has improved a lot.”

Linda Steele

Read more client reviews →

Frequently Asked Questions

Batch cooking, answered honestly

How long does batch cooked food actually last?

Most of these recipes keep for 3 to 5 days in the fridge, and many freeze well for up to 3 months. Each recipe on this page states its specific storage time, since this varies by ingredient, fish and eggs generally keep for less time than meat-based stews or soups.

Do I need special equipment to batch cook?

Just a good set of airtight glass containers, really. They keep food fresher for longer and reheat more evenly than plastic. Beyond that, nothing here needs specialist kit.

How do I fit 20 recipes into one Sunday session?

You don’t need to make all 20 at once. Pick 2 or 3 recipes that cover different meals, oven items first, grains next, snacks last, and build up your rotation over a few weeks as it becomes a habit.

Is 25g of protein per meal actually necessary?

It’s a useful general target for supporting muscle maintenance, blood sugar balance and satiety, particularly important from your 30s onwards and through perimenopause. Individual needs vary though, which is exactly what a personalised plan accounts for.

Should I get The Well Fed Club or book a free call?

They suit different people. The Well Fed Club is a self-guided £14.99 e-book for women who are done with dieting, no calorie counting, no restriction, just a straightforward, evidence-based approach to losing weight for good. A free 15-minute call is better if you want a plan built specifically around your own health history and goals.

If I want more personalised support, are consultations done online or in person?

Entirely online. Every 1:1 consultation is delivered by video, so it works exactly the same whether you are in Cheshire or anywhere else in the UK.

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Use the calculator →

Weight Loss Support

If batch cooking is one piece of a bigger goal, see how personalised weight loss support works from here.

See Weight Loss support →
Two Ways To Take This Further

Book a call, or go at your own pace

Talk it through on a free 15-minute call with no pressure and no obligation, or if you’ve started a diet on a Monday more times than you can count, get The Well Fed Club, a straightforward, evidence-based approach to losing weight and keeping it off, for £14.99.

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