High Protein 4‑Day Meal Prep

1. In a medium bowl combine 40 g oats, 200 g fat‑free Greek yogurt, 20 g chocolate protein powder, 5 g chia seeds, 150 ml unsweetened almond milk, and 1 tbsp stevia powder; stir until a smooth batter forms.

2. Sprinkle the crushed Twirl bar over the mixture, give it a quick stir, then cover and refrigerate for at least 3 hours (or overnight) to set the breakfast parfait.

3. While the breakfast is chilling, rinse 50 g raw basmati rice under cold water, then place it in a saucepan with 150 ml water; bring to a boil, reduce to a simmer, cover, and cook for about 10 minutes until tender. Remove from heat and let stand, covered, for 5 minutes.

4. Dice the 200 g chicken breast into bite‑size pieces; season lightly with salt and pepper.

5. Heat a non‑stick skillet over medium‑high heat, spray lightly with Frylight, and add the diced chicken. Cook, stirring occasionally, for 5‑6 minutes until the pieces are lightly browned.

6. Add 45 g Heinz sweet chilli sauce to the chicken, stir to coat, and cook an additional 2 minutes. Finish by sprinkling 5 g finely sliced spring onion and 2 g sesame seeds over the mixture; set aside to serve over the cooked rice.

7. In a separate skillet, spray Frylight and add 200 g low‑fat beef mince; break up with a spatula and brown for 4‑5 minutes. Season with salt and pepper.

8. Stir in 100 g red lasagna sauce, simmer for 2 minutes, then remove from heat.

9. Pre‑heat the oven to 350°F (350°F). In a baking dish, layer half of the meat‑sauce mixture, place one lasagna sheet, spread half of the 200 g cottage cheese, then repeat the layers (meat sauce, second lasagna sheet, remaining cottage cheese).

10. Sprinkle 35 g shredded mozzarella evenly over the top layer.

11. Bake the assembled lasagna for 25‑35 minutes, checking after 25 minutes; the cheese should be melted and lightly golden.

12. Remove the lasagna from the oven and let it rest for 5 minutes before serving.

13. Portion the chilled breakfast parfait into a container, the chicken‑rice bowl into another, and the baked lasagna into a third container for the day's meals.

14. As a snack, enjoy a serving of Lindhals white chocolate protein yogurt.

15. Store all containers in the refrigerator; reheat the lunch and dinner portions in the microwave for 1‑2 minutes before eating.