5-Day Plan · Air Fryer

5 meal-prep lunches with the air fryer doing almost everything: the oven stays off, and only the octopus needs a pot.

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5 meal-prep lunches, a Sunday prep guide and a shopping list
Macros per serving for every recipe: calories, protein, carbs, fat and fiber
Rico's note and Rico's tip in every recipe
A Thermomix® or similar version where it makes sense
Storage and reheating written with meal prep in mind

Rico's note: If the air fryer is your go-to machine and you have little patience for scrubbing pots, this plan is for you. Shopping: salt cod, octopus, chicken, turkey, chickpeas and sweet potato. The air fryer does almost everything and the oven stays off; the one exception is the octopus, which simmers in a pot on the stove for about 40 minutes. Start right there: while the octopus cooks, the air fryer works through the sweet potato, the salt cod and the rest. In just over 1 hour 30 minutes the whole week is done.

Average per day 429 kcal · 39.2 g protein · Sunday prep in 100 min