High Protein Meal Prep

High Protein
Smash Recipes

Mix. Store. Eat all week. Sandwiches, wraps, jacket potatoes, rice bowls – high protein filling made once, used every day.

5 minutes to make Stores 4 to 5 days Regular, veggie and vegan 25 to 40g protein per serving

15 recipes across three categories

Make one on Sunday. Eat well all week without thinking about it.

Tracey Warren

Tracey Warren

Naturopathic Nutritional Therapist

The single most effective nutrition habit I give every client is this: make a high protein smash on Sunday and you have your lunches sorted for the week. No thinking, no decisions, no grabbing whatever is easiest. Just open the fridge, scoop into a wrap or onto a jacket potato, and eat something genuinely good for you.

Use your smash with anything
Jacket potatoes
Wraps and flatbreads
Sandwiches
Rice bowls
Lettuce cups
On oatcakes
Stuffed peppers
On toast

Regular Recipes

Meat and fish based high protein smashes

01 – Regular
Classic Tuna Smash
5 min – makes 4 servings
32g
protein
Regular
The ultimate fridge staple. Rich, creamy and packed with omega-3. Works with everything.
Ingredients
  • 3 tins tuna in spring water, drained
  • 3 tbsp Greek yoghurt
  • 1 tbsp Dijon mustard
  • 2 spring onions, chopped
  • Half a cucumber, diced small
  • Squeeze of lemon
  • Salt and black pepper
Method
  1. Drain tuna thoroughly and add to a bowl
  2. Add Greek yoghurt, mustard and lemon
  3. Mix well then fold in spring onion and cucumber
  4. Season generously and refrigerate
Jacket potato Sandwich Wrap On oatcakes
Stores: 4 days in the fridge in an airtight container
02 – Regular
Chicken and Avocado Smash
5 min – makes 4 servings
38g
protein
Regular
Creamy avocado and shredded chicken with a hit of lime. High protein and full of healthy fats.
Ingredients
  • 400g cooked chicken breast, shredded
  • 2 ripe avocados, mashed
  • Juice of 1 lime
  • 1 tsp garlic powder
  • Small handful coriander
  • Half a red onion, finely diced
  • Salt, pepper, chilli flakes
Method
  1. Shred cooked chicken into a large bowl
  2. Mash avocados and add to chicken
  3. Add lime, garlic, onion and coriander
  4. Mix well and season to taste
Wrap Jacket potato Rice bowl Lettuce cups
Stores: 2 days – avocado browns quickly so eat within 48 hours
03 – Regular
Sardine and Lemon Smash
5 min – makes 3 servings
28g
protein
Regular
Powerhouse omega-3 smash. Sardines are one of the most nutritious foods you can eat and most people never use them.
Ingredients
  • 2 tins sardines in olive oil
  • Juice of 1 lemon
  • 2 tbsp Greek yoghurt
  • 1 tsp capers, chopped
  • 2 spring onions, sliced
  • Black pepper, parsley
Method
  1. Drain sardines and mash with a fork
  2. Add lemon juice and Greek yoghurt
  3. Fold in capers and spring onion
  4. Season well with black pepper
On toast Oatcakes Sandwich
Stores: 3 days in the fridge
04 – Regular
Spicy Prawn and Lime Smash
8 min – makes 3 servings
30g
protein
Regular
Quick-cooked prawns with a punchy lime and chilli dressing. Brilliant in lettuce wraps or a rice bowl.
Ingredients
  • 300g cooked king prawns
  • 1 avocado, diced
  • Juice of 1 lime
  • 1 tsp sriracha or chilli sauce
  • 1 tbsp soy sauce
  • Sesame seeds, spring onion
Method
  1. Roughly chop prawns if large
  2. Mix lime, sriracha and soy together
  3. Toss prawns and avocado in dressing
  4. Top with sesame seeds and spring onion
Lettuce cups Rice bowl Wrap
Stores: 2 days – best eaten fresh or next day
05 – Regular
Smoked Mackerel Smash
5 min – makes 3 servings
26g
protein
Regular
Bold, smoky and deeply satisfying. Mackerel is extraordinary for brain health and omega-3 and takes seconds to prepare.
Ingredients
  • 3 smoked mackerel fillets, skin removed
  • 2 tbsp cream cheese or Greek yoghurt
  • 1 tsp horseradish sauce
  • Juice of half a lemon
  • Black pepper, fresh dill if available
Method
  1. Flake mackerel into a bowl removing any bones
  2. Add cream cheese and horseradish
  3. Squeeze over lemon and mix well
  4. Season with black pepper
On toast Oatcakes Jacket potato
Stores: 3 days in the fridge
06 – Regular
Buffalo Chicken Smash
5 min – makes 4 servings
40g
protein
Regular
Punchy, spicy and brilliant in a wrap. The Greek yoghurt cools the heat perfectly and keeps the protein sky high.
Ingredients
  • 400g cooked chicken breast, shredded
  • 3 tbsp Greek yoghurt
  • 2 tbsp hot sauce (Frank’s or similar)
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 2 spring onions, sliced
  • Celery stick, finely diced
Method
  1. Shred cooked chicken into a bowl
  2. Mix yoghurt, hot sauce, garlic and paprika
  3. Toss chicken in the dressing
  4. Fold in spring onion and celery
Wrap Jacket potato Sandwich Lettuce cups
Stores: 4 days in the fridge

Make double at dinner and your smash ingredients are halfway done. Leftover chicken, salmon or prawns from dinner make the best smashes the next day.

Vegetarian Recipes

Egg and dairy based high protein smashes

06 – Vegetarian
Egg and Mustard Smash
10 min – makes 4 servings
22g
protein
Vegetarian
A classic elevated. Greek yoghurt instead of mayo gives far more protein and a lighter texture.
Ingredients
  • 8 eggs, hard boiled
  • 3 tbsp Greek yoghurt
  • 2 tsp Dijon mustard
  • 1 tsp white wine vinegar
  • 2 spring onions, sliced
  • Salt, pepper, paprika
Method
  1. Hard boil eggs for 9 minutes, cool and peel
  2. Roughly chop or use a fork to smash
  3. Mix in yoghurt, mustard and vinegar
  4. Fold in spring onions and season well
Sandwich Jacket potato On toast Wrap
Stores: 4 days in the fridge
07 – Vegetarian
Cottage Cheese and Pepper Smash
5 min – makes 4 servings
24g
protein
Vegetarian
Cottage cheese is criminally underrated. High protein, low fat and a brilliant creamy base for bold flavours.
Ingredients
  • 500g cottage cheese
  • 2 roasted red peppers from a jar, chopped
  • 1 tsp smoked paprika
  • Small handful fresh basil
  • 1 tbsp olive oil
  • Salt and black pepper
Method
  1. Drain cottage cheese well
  2. Stir in paprika, olive oil and seasoning
  3. Fold in chopped peppers and basil
  4. Taste and adjust seasoning
Rice cakes Jacket potato Wrap
Stores: 4 days in the fridge
08 – Vegetarian
Feta and Walnut Smash
5 min – makes 4 servings
18g
protein
Vegetarian
Bold, salty and brilliant with a crunch from walnuts. The omega-3 in walnuts makes this genuinely good for your brain.
Ingredients
  • 300g feta cheese, crumbled
  • 100g Greek yoghurt
  • 50g walnuts, roughly chopped
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • Black pepper, lemon zest
Method
  1. Crumble feta into a bowl
  2. Mix in yoghurt and olive oil
  3. Fold in walnuts, oregano and lemon zest
  4. Season with black pepper only – feta is already salty
On toast Stuffed peppers Flatbread
Stores: 4 days in the fridge
09 – Vegetarian
Halloumi and Sun-dried Tomato Smash
10 min – makes 3 servings
26g
protein
Vegetarian
Grilled halloumi smashed with Mediterranean flavours. Rich, satisfying and absolutely brilliant in a wrap.
Ingredients
  • 250g halloumi, grilled and diced
  • 6 sun-dried tomatoes, chopped
  • 2 tbsp Greek yoghurt
  • Small handful fresh basil
  • 1 tbsp sun-dried tomato oil
  • Black pepper
Method
  1. Grill halloumi slices until golden on both sides
  2. Dice and add to a bowl while warm
  3. Add sun-dried tomatoes, yoghurt and oil
  4. Roughly smash together and add basil
Wrap Flatbread Jacket potato
Stores: 3 days in the fridge – reheat gently or eat at room temperature
10 – Vegetarian
Egg, Spinach and Feta Smash
10 min – makes 3 servings
25g
protein
Vegetarian
Iron-rich spinach, protein-packed eggs and salty feta. One of the most nutritious smashes on this page.
Ingredients
  • 6 eggs, hard boiled
  • Large handful spinach, wilted
  • 100g feta, crumbled
  • 2 tbsp Greek yoghurt
  • Squeeze of lemon
  • Nutmeg, salt, pepper
Method
  1. Wilt spinach, squeeze out all moisture and chop
  2. Hard boil eggs, peel and roughly chop
  3. Mix yoghurt, lemon and seasoning
  4. Fold everything together gently
Sandwich Wrap On toast
Stores: 3 days in the fridge
11 – Vegetarian
Tzatziki Egg Smash
8 min – makes 4 servings
24g
protein
Vegetarian
All the flavours of tzatziki with the protein punch of eggs. Fresh, cooling and brilliant in a toasted pitta.
Ingredients
  • 6 eggs, hard boiled
  • 200g Greek yoghurt
  • Half a cucumber, grated and squeezed dry
  • 1 clove garlic, crushed
  • 1 tbsp fresh dill or mint
  • Juice of half a lemon
  • Salt and black pepper
Method
  1. Hard boil eggs, cool and roughly chop
  2. Grate cucumber and squeeze out all moisture
  3. Mix yoghurt, garlic, lemon and herbs
  4. Fold in eggs and cucumber
Pitta bread Wrap On toast
Stores: 3 days in the fridge

Greek yoghurt is your best friend in these recipes. It replaces mayo entirely, adds up to 10g of extra protein per serving and gives a cleaner, lighter result.

Vegan Recipes

Plant-based high protein smashes

11 – Vegan
Smashed Chickpea and Tahini
5 min – makes 4 servings
18g
protein
Vegan
The plant-based classic. Nutty, creamy and deeply satisfying. Better than any shop-bought hummus and twice as nutritious.
Ingredients
  • 2 tins chickpeas, drained
  • 3 tbsp tahini
  • Juice of 1 lemon
  • 2 cloves garlic, crushed
  • 2 tbsp olive oil
  • 1 tsp cumin, salt, paprika
Method
  1. Drain and roughly smash chickpeas with a fork – keep chunky
  2. Mix tahini, lemon, garlic and olive oil
  3. Combine with chickpeas
  4. Season with cumin and paprika
Wrap Jacket potato Flatbread Rice bowl
Stores: 5 days in the fridge
12 – Vegan
Edamame and Miso Smash
5 min – makes 4 servings
22g
protein
Vegan
Bright, vibrant and full of phytoestrogens. Brilliant for hormone support. The miso adds an incredible depth of flavour.
Ingredients
  • 400g frozen edamame, defrosted
  • 1 tbsp white miso paste
  • Juice of 1 lime
  • 1 tsp sesame oil
  • 1 tsp grated ginger
  • 2 spring onions, sesame seeds
Method
  1. Defrost edamame and smash roughly with a fork
  2. Mix miso, lime, sesame oil and ginger
  3. Combine with edamame
  4. Top with spring onion and sesame seeds
Rice bowl Wrap On toast
Stores: 4 days in the fridge
13 – Vegan
Spiced Lentil Smash
5 min – makes 4 servings
20g
protein
Vegan
Iron, phytoestrogens and fibre in one bowl. Bold spices make this genuinely exciting. Outstanding in a jacket potato.
Ingredients
  • 2 tins green lentils, drained
  • 1 tin chopped tomatoes
  • 2 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp turmeric
  • 2 cloves garlic, crushed
  • Olive oil, salt, coriander
Method
  1. Fry garlic in olive oil for 1 minute
  2. Add spices and cook 30 seconds
  3. Add lentils and tomatoes, simmer 5 minutes
  4. Roughly mash to a thick consistency
Jacket potato Flatbread Rice bowl Wrap
Stores: 5 days in the fridge. Freezes brilliantly.
14 – Vegan
Tofu and Roasted Pepper Smash
5 min – makes 4 servings
24g
protein
Vegan
Firm tofu smashed with smoky peppers and sun-dried tomatoes. Phytoestrogen-rich and brilliant for hormone support.
Ingredients
  • 400g firm tofu, pressed and drained
  • 3 roasted peppers from a jar
  • 3 sun-dried tomatoes
  • 2 tbsp nutritional yeast
  • 1 tbsp olive oil
  • Smoked paprika, garlic, salt
Method
  1. Press tofu well and crumble into a bowl
  2. Finely chop peppers and tomatoes
  3. Add nutritional yeast, olive oil and spices
  4. Mix well and adjust seasoning
Wrap Sandwich Jacket potato
Stores: 4 days in the fridge
15 – Vegan
Black Bean and Lime Smash
5 min – makes 4 servings
19g
protein
Vegan
Smoky, tangy and deeply filling. This is the one everyone who tries it asks for the recipe of. Works with absolutely everything.
Ingredients
  • 2 tins black beans, drained
  • Juice of 2 limes
  • 2 tsp cumin
  • 1 tsp smoked paprika
  • Half a red onion, finely diced
  • Small bunch coriander, salt
Method
  1. Drain beans and smash roughly with a fork
  2. Add lime juice, cumin and paprika
  3. Fold in red onion and coriander
  4. Season well and taste – add more lime if needed
Wrap Jacket potato Rice bowl Quesadilla
Stores: 5 days in the fridge. Freezes well.
16 – Vegan
White Bean and Sundried Tomato Smash
5 min – makes 4 servings
20g
protein
Vegan
Creamy cannellini beans with intense sundried tomato and rosemary. Tastes far more sophisticated than the five minutes it takes.
Ingredients
  • 2 tins cannellini beans, drained
  • 6 sundried tomatoes, finely chopped
  • 2 tbsp olive oil
  • 1 clove garlic, crushed
  • 1 tsp dried rosemary
  • Juice of half a lemon
  • Salt, pepper, chilli flakes
Method
  1. Drain beans and smash roughly with a fork
  2. Stir in olive oil, garlic and rosemary
  3. Fold in sundried tomatoes and lemon
  4. Season well with salt, pepper and chilli
On toast Flatbread Jacket potato Rice bowl
Stores: 5 days in the fridge
Serving ideas

How to use your smash all week

Monday – Jacket Potato

Load your smash into a baked sweet potato or regular jacket with a big green salad on the side.

Tuesday – Wrap

Wholegrain wrap, a generous scoop of smash, spinach, cucumber and hot sauce. Rolled and eaten in minutes.

Wednesday – Rice Bowl

Batch cooked brown rice, your smash on top, drizzle of olive oil, sliced avocado and a squeeze of lemon.

Thursday – Sandwich

Thick slices of sourdough or rye bread. Smash, rocket, cucumber. Simple and genuinely satisfying.

Friday – On Toast

Toasted rye or sourdough, a generous spread of smash, topped with whatever is in the fridge. Done.

Weekend – Stuffed Peppers

Halve peppers, fill with smash, top with cheese if using dairy, grill for 8 minutes. Dinner sorted.

Not sure where to start?

Book a free 15-minute discovery call with Tracey and find out how nutritional therapy could work for you.

Book Your Free Discovery Call
Scroll to Top