High-Protein Meal Prep with FUMO: 5 Smoked Recipes You Can Cook on Sunday

If you train hard, you know the problem. You nail the workout. You track your macros. And then Sunday night rolls around and you're staring at a plain chicken breast wondering how you're going to eat this every day for the next five days.

Bland food is the enemy of consistency. When your meals taste like cardboard, you skip them. You grab something easy. The plan falls apart.

FUMO fixes that.

Our smoked spice blend has zero calories, zero sugar, and zero fillers — but it transforms lean proteins into meals you actually look forward to eating. Here are 5 high-protein recipes you can prep in one Sunday session and eat all week.

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Why Spices Are a Meal Prepper's Best Friend

Most sauces and marinades are loaded with sugar and sodium that wreck your macros. A tablespoon of BBQ sauce can have 10g of sugar. Teriyaki? 15g.

Spices are different. FUMO has:

• 0 calories per serving
• 0 sugar
• No artificial additives
• Bold, complex flavour from real smoked ingredients

This means you can season aggressively — every surface of your protein — and add zero impact to your calorie count. That's the meal prepper's edge.

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The FUMO Meal Prep Line-Up

Recipe 1: FUMO Smoked Chicken Thighs

Chicken thighs stay juicy when reheated — unlike breasts — making them ideal for meal prep.

Ingredients:

• 8 bone-in, skin-on chicken thighs
• 2 tbsp FUMO smoked spice
• 1 tbsp olive oil
• Salt to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Pat chicken dry. Coat all sides with olive oil.
3. Season generously with FUMO — don't be shy.
4. Place skin-side up on a wire rack over a baking sheet.
5. Roast 25-28 minutes until skin is crispy and internal temp hits 165°F.
6. Rest 5 minutes. Portion into containers.

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Recipe 2: FUMO Smoked Chicken & Rice Bowl

The complete meal prep bowl. Everything in one container.

Ingredients:

• 600g chicken breast, sliced
• 2 cups white or jasmine rice (dry)
• 1 cup broccoli florets per bowl
• 2 tbsp FUMO smoked spice
• 1 tbsp olive oil
• 4 cups chicken broth (for cooking rice — adds protein and flavour)

Instructions:

1. Cook rice in chicken broth for extra flavour and a small protein boost.
2. Season chicken slices with FUMO.
3. Cook chicken in a pan over medium-high heat, 3-4 min per side.
4. Steam or roast broccoli (400°F, 15 min).
5. Assemble bowls: rice base, chicken, broccoli.
6. Optional: drizzle with CHIMI chimichurri sauce for extra flavour.

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Recipe 3: FUMO Turkey Meatballs

Lean, high-protein, and they freeze perfectly — batch cook and pull from freezer all month.

Ingredients:

• 700g ground turkey (93% lean)
• 1 egg
• ¼ cup breadcrumbs
• 2 tbsp FUMO smoked spice
• 2 cloves garlic, minced
• 2 tbsp parsley, chopped

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix all ingredients until combined. Don't overmix.
3. Roll into balls (~35g each). Place on parchment-lined baking sheet.
4. Bake 18-20 minutes until cooked through.
5. Cool completely before portioning.

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Recipe 4: FUMO Spiced Salmon

Omega-3s, high protein, and FUMO's smoke profile pairs perfectly with salmon's richness.

Ingredients:

• 4 salmon fillets (150g each)
• 1.5 tbsp FUMO smoked spice
• 1 tbsp olive oil
• Lemon wedges

Instructions:

1. Pat salmon dry. Brush with olive oil.
2. Press FUMO spice onto flesh side.
3. Heat cast-iron pan over high heat.
4. Sear flesh-side down 4 minutes. Flip, cook 3-4 more minutes.
5. Serve with lemon. Pairs great with rice bowls.

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Recipe 5: FUMO Egg White & Veggie Scramble (Breakfast Prep)

High-protein breakfast, ready to microwave every morning.

Ingredients:

• 12 whole eggs + 6 egg whites (or 500ml carton egg whites)
• 1 red pepper, diced
• 1 cup spinach
• ½ cup mushrooms, sliced
• 1.5 tbsp FUMO smoked spice
• 1 tbsp olive oil

Instructions:

1. Sauté veggies in olive oil until soft, 5 minutes.
2. Add spinach, cook until wilted.
3. Whisk eggs + whites. Season with FUMO.
4. Pour over veggies. Scramble until just set.
5. Divide into 4 meal prep containers.

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The Full Week of Prep

Here's how to combine these recipes into a complete meal prep session:

Meal	Recipe	Protein
Breakfast	FUMO Egg White Scramble	28g
Lunch	Chicken & Rice Bowl	38g
Dinner	Turkey Meatballs + veggies	34g
Snack	FUMO Chicken Thigh	21g
Daily total		~121g protein

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FUMO Meal Prep Tips

Season more than you think. Lean proteins need bold seasoning. Use a full tablespoon of FUMO per 500g of protein.

Batch cook your proteins first. Start the oven, get everything on sheet pans, and use that time to prep your sides.

Let everything cool before sealing. Hot food in sealed containers creates steam and soggy results.

Use good containers. Glass containers keep flavour better than plastic and don't stain.

Reheat fast with an air fryer. 4 minutes at 375°F brings chicken back to crispy-skin texture. Game changer.

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Get FUMO

Ready to upgrade your meal prep? Shop FUMO smoked seasoning →

Made in Canada. Small-batch. Zero fillers. 100% flavour.

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Have a meal prep recipe using FUMO? Tag us on Instagram @spicoandsauco — we'd love to see it.