January brings that fresh start feeling… but also busy weeks, tighter budgets and the daily “what’s for lunch?” struggle. So I’ve rounded up 5 of my favourite high-protein, meal-prep friendly recipes that are perfect for prepping ahead this January.
From crowd favourites like Creamy Fajita Chicken Pasta, One-Pan Creamy Peri-Peri Chicken Pasta and Jerk Chicken Rice & Beans, to lighter options like my Air Fryer Crispy Chicken Caesar Wrap and flavour-packed Sticky Chinese Broccoli.
If you want simple, nourishing lunches sorted for the week this collection is for you!
RECIPE 1:
Creamy Fajita Chicken Pasta
If you’re looking for a creamy, high-protein pasta that’s bursting with flavour — this High Protein Creamy Fajita Pasta is the one. It’s spicy, smoky, and perfectly balanced with light cream cheese and fat-free Greek yoghurt for that creamy fajita sauce without the calories. Packed with protein, full of colour, and ideal for both midweek dinners and meal prep.
If you’re craving something creamy, spicy, and high in protein — this One Pan Creamy Peri Peri Chicken Pasta is the answer. It’s got tender chicken, smoky peri peri flavour, and a creamy, glossy sauce that clings perfectly to every bite of pasta. It’s simple, quick, and guaranteed to become your new weeknight go-to. At under 500 calories and over 44g of protein per serving, it delivers all the flavour of a takeaway pasta dish — without the effort.
If you love a glossy, sticky stir fry that tastes better than a takeaway — this Sticky Chinese Chicken & Broccoli is about to be your new go-to. Juicy chicken thighs coated in a sweet-savoury soy glaze, paired with tender broccoli and that classic Chinese-style flavour balance of garlic, ginger, and sesame. It’s high in protein, under 500 calories, and ready in under 20 minutes — fakeaway night sorted.
If you want to save time in the kitchen - this book is for you:
Get your hands on 50 high-protein, flavour-packed slow cooker recipes made for real life — when you don’t have time to scroll, stress, or stand in the kitchen.
Inside you’ll find comforting classics, macro-counted meals, and exclusive never-before-seen recipes you won’t find anywhere else.
Plus, you’ll unlock access to the Slow Cooker Club with extra tips, tricks, and members-only extras.
RECIPE 4:
Air Fryer Crispy Chicken Caesar Wrap
If you love a classic Caesar salad, this high-protein Air Fryer Crispy Chicken Caesar Wrap takes it to the next level. Crispy, juicy chicken made in the air fryer, crunchy lettuce, parmesan, and a light Caesar dressing — all wrapped up in a golden-toasted wrap that’s ready in minutes. It’s the perfect quick lunch or dinner, giving you that satisfying crunch and creamy flavour for under 500 calories.
If you love big Caribbean flavours, this One Pan Jerk Chicken Rice & Peas is going to be your new go-to. Juicy, spiced chicken thighs simmered in coconut rice with red beans, chilli, ginger and a touch of reggae sauce — this dish is bursting with warmth and comfort. It’s everything you want from jerk chicken, all in one easy pan. With over 35 g protein per serving, creamy coconut rice, and that signature jerk heat, it’s perfect for cosy weeknights or a flavour-packed weekend meal.
🥬 Prep components ahead: • Sticky Chinese Broccoli (great as a side for lunches) • Air Fryer Caesar Wrap — prep the chicken and salad ahead then assemble fresh.
Can I freeze any of these recipes?
Freezer friendly: ❄ Creamy Fajita Chicken Pasta ❄ One-Pan Peri-Peri Chicken Pasta ❄ Jerk Chicken Rice & Beans
Not ideal for freezing and best to eat fresh: Sticky Chinese Broccoli Chicken Caesar Wrap
If you like these recipes, you'll love the ones below...
Thanks for stopping by Archer Kitchen by Rebecca Archer. Whether you’re here for quick weekday fixes, indulgent weekend treats, or to explore new flavours, we’ve got your back. Hungry for more inspiration? Dive into my collection of recipes and check out my cookbooks for exclusive tips, tricks, and flavour-packed dishes that’ll take your cooking game to the next level. Bookmark us, come back often, and let’s keep cooking up a storm together!
WANT MORE TASTY RECIPES?
Stop scrolling - start cooking. Join the Foodies Club and get hand-picked, flavour-packed recipes delivered straight to your inbox, including 5 of my favourite recipes to start you off, new recipes every month, plus exclusive content and members-only discounts.
