Meal prepping doesn't have to mean eating the same bland chicken and rice all week. With the right spice combinations, you can cook one protein and transform it into 7 completely different meals. Here are our favourite flavour profiles.
1. Mediterranean
Spices: Oregano, garlic powder, paprika, black pepper, dried thyme
Use with: Chicken, lamb, roasted vegetables, grain bowls
Finish with: Lemon juice and olive oil
2. Mexican/Tex-Mex
Spices: Cumin, smoked paprika, chilli flakes, garlic powder, oregano, onion powder
Use with: Beef mince, chicken thighs, black beans, corn
Finish with: Lime, coriander, sour cream
3. Indian Curry
Spices: Garam masala, turmeric, cumin, coriander, kashmiri chilli
Use with: Chicken, chickpeas, lentils, cauliflower
Finish with: Coconut cream, fresh coriander
4. Middle Eastern
Spices: Cumin, coriander, turmeric, cinnamon, sumac
Use with: Lamb, chicken, roasted eggplant, hummus bowls
Finish with: Tahini, pomegranate seeds, fresh parsley
5. Asian Stir-Fry
Spices: Ginger powder, garlic powder, Chinese five spice, white pepper, chilli flakes
Use with: Pork, tofu, prawns, mixed vegetables
Finish with: Soy sauce, sesame oil, spring onions
6. Moroccan
Spices: Cumin, cinnamon, ginger, paprika, turmeric, coriander
Use with: Chicken thighs, lamb shoulder, sweet potato, couscous
Finish with: Preserved lemon, dates, toasted almonds
7. BBQ/American
Spices: Smoked paprika, garlic powder, onion powder, cayenne, brown sugar, black pepper
Use with: Ribs, pulled pork, chicken wings, brisket
Finish with: Apple cider vinegar, hot sauce
Meal Prep Strategy
- Cook 2kg of your chosen protein on Sunday (plain, unseasoned)
- Divide into 5-7 portions
- Season each portion with a different spice profile
- Pair with different carbs/vegetables each day
- Result: 7 different-tasting meals from one cook session
Keep these blends pre-mixed in small jars and you can season any protein in seconds — making weeknight cooking effortless.
