Recipes from one cookbook

Recipes from the DASH Meal Prep cookbook

Every recipe on this page is from this one cookbook, with the numbers printed in it. See the recipes from all our cookbooks.

Smash Beef Burger Tacos

20 min · 37 g protein · 476 kcal · ≈£2.32

36 g net carbs · 255 mg sodium

30 g+ proteinunder 300 mg sodium

Mexican Beef Tostada Pizza

25 min · 33 g protein · 430 kcal · ≈£1.73

31 g net carbs · 395 mg sodium

30 g+ protein

Beef & Fennel Ragù over Farro

35 min · 38 g protein · 525 kcal · ≈£4.50

46 g net carbs · 285 mg sodium

30 g+ proteinunder 300 mg sodium

Cheesy Broccoli & Chicken Soup

40 min · 32 g protein · 406 kcal · ≈£1.43

32 g net carbs · 355 mg sodium

30 g+ protein

Chicken Fried Rice

25 min · 38 g protein · 563 kcal · ≈£1.51

57 g net carbs · 425 mg sodium

30 g+ protein8 g+ fibre

Classic Chicken Noodle Soup

40 min · 32 g protein · 351 kcal · ≈£1.77

29 g net carbs · 370 mg sodium

30 g+ protein

Creamy Lemon & Ricotta Spaghetti

25 min · 30 g protein · 616 kcal · ≈£1.78

58 g net carbs · 290 mg sodium

30 g+ proteinunder 300 mg sodium

Crisp Chicken & Courgette Fritters

25 min · 39 g protein · 524 kcal · ≈£2.52

30 g net carbs · 370 mg sodium

30 g+ protein

The recipes on this page, on paperFive cookbooks on Amazon, each with a 30-day meal plan

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Freezer Burrito Bowls

35 min · 34 g protein · 518 kcal · ≈£1.97

51 g net carbs · 125 mg sodium

30 g+ proteinunder 300 mg sodium

Greek Baked Beans with Turkey & Dill

40 min · 33 g protein · 584 kcal · ≈£1.82

49 g net carbs · 265 mg sodium

30 g+ proteinunder 300 mg sodium

Green Minestrone with Pistachio Pesto

35 min · 41 g protein · 582 kcal · ≈£2.65

33 g net carbs · 345 mg sodium

30 g+ protein8 g+ fibre

Homemade Deli Turkey Sub Wrap

40 min · 46 g protein · 403 kcal · ≈£2.43

26 g net carbs · 350 mg sodium

30 g+ protein

Lemon & Olive Chicken Spaghetti

25 min · 35 g protein · 610 kcal · ≈£2.19

50 g net carbs · 305 mg sodium

30 g+ protein8 g+ fibre

Marinated Pasta Salad with Chicken & Mozzarella

27 min · 34 g protein · 532 kcal · ≈£2.14

37 g net carbs · 345 mg sodium

30 g+ protein8 g+ fibre

Pork & Corn Miso Ramen

30 min · 41 g protein · 550 kcal · ≈£2.03

55 g net carbs · 370 mg sodium

30 g+ protein8 g+ fibre

Roast Squash & Pork with Pomegranate

40 min · 34 g protein · 576 kcal · ≈£2.76

49 g net carbs · 70 mg sodium

30 g+ proteinunder 300 mg sodium

Ruby Beetroot & Lentil Bowl

40 min · 30 g protein · 698 kcal · ≈£2.49

75 g net carbs · 240 mg sodium

30 g+ proteinunder 300 mg sodium

Seared Pork Medallions with Ruby Slaw

25 min · 30 g protein · 359 kcal · ≈£2.03

21 g net carbs · 95 mg sodium

30 g+ proteinunder 300 mg sodium

Seared Turkey with Beetroot & Apple

25 min · 32 g protein · 355 kcal · ≈£2.31

22 g net carbs · 225 mg sodium

30 g+ proteinunder 300 mg sodium

Smoky Beef & Black Bean Chili Bowl

40 min · 36 g protein · 560 kcal · ≈£2.01

55 g net carbs · 200 mg sodium

30 g+ proteinunder 300 mg sodium

Spiced Chicken & Bulgur Plate

30 min · 37 g protein · 488 kcal · ≈£1.53

36 g net carbs · 115 mg sodium

30 g+ proteinunder 300 mg sodium

Sticky Miso Pork Skewers with Rice Noodles

25 min · 30 g protein · 378 kcal · ≈£2.34

35 g net carbs · 285 mg sodium

30 g+ proteinunder 300 mg sodium

Za'atar Chicken & Bulgur Bowl

35 min · 43 g protein · 552 kcal · ≈£2.51

36 g net carbs · 170 mg sodium

30 g+ proteinunder 300 mg sodium