Cook Once, Eat All Week: My High-Protein Frittata Recipe
- Amy Neilson
- Oct 21
- 3 min read
This high-protein frittata recipe is the ultimate “cook once, eat all week” meal. Packed with eggs, veggies, and healthy fats — discover three epic flavour combinations and a macro breakdown to keep your week on track.
Why This Recipe Works For Fat Loss & Better Energy
If there’s one habit that changes everything, it’s cooking once and eating well all week.
A simple frittata gives you balanced meals ready to grab straight from the fridge — no panic snacking, no midweek takeaway temptation.
It’s high in protein, full of nutrient-dense veggies, and endlessly versatile.
There are no processed grains that tend to cause a post-lunch lull when the blood rushes to your stomach to digest your food.
The best bit? It’s as delicious cold as it is warm.
Last but not least, having it ready to go removes the 'food noise' and constant questions around what to eat next from your brain. Brain space = a huge win for your energy levels.
The Base Recipe
Ingredients
10–20 eggs (depending on your dish — approx. 2–4 per serve)
200–250 g of protein (choose from bacon, salmon, tuna, chicken, or even tofu)
2 cups chopped veggies (spinach, kale, silver beet, broccoli, capsicum — whatever you have)
1 tsp butter or coconut oil for the pan
Optional: rosemary, thyme, turmeric, black pepper or any herbs you love
Directions
Preheat oven to 200 °C (180 °C fan).
Lightly grease your pan or baking dish.
Fry off your chosen protein and veggies if needed.
Whisk eggs, season, and pour over the mixture.
Pan-fry gently until the edges begin to set, then transfer to the oven.
Bake until golden and firm — usually 20–30 minutes.
Cool, slice, and store in the fridge.
Tip: Bake it in a loaf tin for a portable “breakfast loaf” version — zero pan time required. Explore the 3-Ingredient Breakfast Loaf Recipe here.
Three Epic Flavour Combos To Try
Macro Breakdown (Per Serve – approx. 1/4 of a 12-egg frittata)
(Values will vary slightly depending on your protein choice — salmon and chorizo versions are higher in fat, chicken or tuna slightly leaner.)
Make It Work for You
Portion ahead: Slice into containers for quick lunches.
Add greens or salad: It pairs perfectly with rocket and balsamic.
Freeze individual serves: They reheat beautifully.
Top with pesto: Adds flavour and boosts your healthy fats.
Cook Once, Eat All Week – Budget Bonus
One whole frittata costs around $20–24 NZD and makes four hearty servings — that’s under $6 per meal for a complete, high-protein, nutrient-dense dish.
Batch-cook two at once, freeze individual portions, and you’ve just meal-prepped a week’s worth of balanced breakfasts or lunches for less than the price of one café brunch.
Why you should batch cook a high protein breakfast
Cooking once and eating all week isn’t just a time-saver — it’s a mindset shift.
It’s the habit that keeps your blood sugar balanced, your energy steady, and your fridge working for you.
If you can start your Monday with a golden-brown frittata ready to go, you’ve already made one of the best choices for your week ahead.
Want more where this came from?
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