Meal prep is meant to make life easier — but that doesn’t mean your food should taste the same every day.

With the right rubs, you can batch-cook a handful of staples and mix up the flavour all week. Here’s how to build a flexible prep routine with just a few simple ingredients and bold seasoning.

🍗 Step 1: Pick Your Proteins

• Chicken thighs, turkey mince, tofu, or pork shoulder
• Season in batches using 2–3 different rubs:
• Holy Jalapeño – adds heat to fajitas, rice bowls, or scrambles
• Miami Mojo – citrus and herb lift for bowls and wraps
• SPG – all-rounder that works with anything
• Cook via grill, oven, air fryer, or slow cooker

🥦 Step 2: Prep Your Veg + Carbs

• Roast root veg with Greek Odyssey or Miami Mojo
• Steam greens or broccoli and finish with SPG
• Cook a base carb: rice, couscous, quinoa or sweet potato
• Store in containers either pre-portioned or buffet-style

🧄 Step 3: Add Bold Extras

• Use Al Pastor pork in wraps, tacos or bowls
• Mix SPG or Mojo with softened butter and toss through cooked veg
• Stir your favourite rub into yoghurt or mayo for an instant dip/dressing
• Leftover meat works perfectly in toasties, wraps, and rice bowls

💡 Quick Tips

• Batch cook on Sunday to cover 3–5 days
• Use your air fryer to reheat and keep texture
• Add freshness with herbs, pickled onions or a squeeze of lime

🛒 Build Your Meal Prep Kit

Start with our go-to January set:

• SPG
• Miami Mojo
• Holy Jalapeño
• Greek Odyssey

Explore more in the full Seasonings Collection.

Prepped meals, without flavour fatigue.

Tag your meal prep with @Smokey.Rebel and use #RebelMealPrep

❓FAQs

How many meals can I get from one rub?

Our classic cans give you 20–25 servings. Mini cans are perfect for testing — each one covers 3–4 full meals.

Are Smokey Rebel rubs low-calorie?

Yes! Most of our rubs are low or zero sugar, gluten-free, and made without fillers. Perfect for flavour-first healthy cooking.

Can I meal prep with the air fryer?

Definitely. Use your air fryer for both the prep and reheating stages — it’s perfect for crispy chicken, veg, and leftover warm-ups.

Which rubs are best for batch cooking?

We recommend SPG for all-purpose, Miami Mojo for zesty bowls, and Holy Jalapeño for fajitas and spicy options.

Do the rubs work with vegetarian or vegan meals?

Absolutely. Mojo, Greek Odyssey, and SPG are brilliant on veg, tofu, and meat-free meals. You won’t miss the meat — just add heat.