High-Protein Meal Prep Part 2 | Beef Rigatoni

High-protein pasta lunch recipe perfect for meal prep and taking to work. It’s packed with flavour and balanced macros, keeping you full and fuelled.

Serves 4

Per serve: 457 kcal | 38g protein | 13g fat | 40g carbs

Ingredients

For the sauce:

• 500g lean beef mince (5% fat)

• 1 can (400g) crushed tomatoes

• 2 tbsp tomato paste

• 1 red onion, diced

• 150ml red wine

• 1 tsp dried oregano

• ½ tsp chilli flakes (adjust to taste)

• Salt and pepper to taste

• Splash of sweet balsamic vinegar

For the rest:

• 160g dry rigatoni pasta

• 600g pumpkin, peeled and chopped (air-fried)

• 1 bunch broccolini (grilled or steamed)

Instructions

1. Cook the pasta:

Boil rigatoni in salted water according to packet instructions. Drain and set aside. (I cut my pasta into bite size pieces after it was cooked as per photo)

2. Make the sauce:

• In a non-stick pan over medium heat, sauté diced onion until soft.

• Add beef mince, cook until browned.

• Stir in tomato paste, crushed tomatoes, red wine, oregano, chilli flakes, salt, and pepper.

• Simmer uncovered for 15–20 mins until thickened. Add a splash of balsamic vinegar at the end.

3. Air-fry the pumpkin:

Toss pumpkin with a little olive oil spray, salt, and pepper. Air fry at 200°C for 20 minutes until golden and tender.

4. Grill the broccolini:

Grill or steam broccolini until just tender. Season lightly.

5. Assemble:

Divide pasta, beef sauce, pumpkin, and broccolini into 4 containers. Store in the fridge for up to 4 days and reheat before serving.