The Sprightly Spud

Whether your hitting a ‘new year’s’ health revival, or are a long-term athlete, lifter or gym-bro, its no secret that a balanced diet is critical to reaping the rewards of your training. In particular, protein is somewhat of a fitness buzzword – the macronutrient responsible for building strong, resilient muscles. The representation of body-builder and athletes in the media means one would be forgiven for thinking that anyone with goals is doomed to an incessant cycle of plain chicken and steamed rice. 

To clarify, even if you’ve aspirations of becoming the next Mr Olympia, you can eat broccoli, and a bit of ketchup probably won’t annihilate any progress. What’s more, there is a new kid on the health and wellbeing block, and I’m not talking about Hyrox…

Protein With Priorities 

In 2012, Yorkshire farmers Debbie and Andrew Keeble were struck with a bolt of inspiration that would go on to change the face of sausages in the UK. Determined to build a brand with quality, sustainability and flavour at the core of its ethos, ‘Heck’ evolved to deliver ‘farmer’s market quality’ on a supermarket scale. 

Appealing packaging, witty taglines and purely Yorkshire-sourced meat, have earned the brand a sizzling market share of over 65%. In 2024, they produced 95 million bangers, and 2 million burgers, so its sufficed to say that Heck have been received with gratitude by our sausage-loving nation. 

A Palatable Product

Delightfully organic origins aside, Heck products have rightfully earned themselves a reputation for being the best friend of anyone who cares about what’s going into their body. A standard Richmond banger packs is made up of just 42% meat, along with a multitude of other mysterious ingredients such as ‘guar gum’ and ‘sodium metabisulphite’. Heck’s Pork products, however, are 97% high quality meat, and are suitable for gluten and dairy free diets too.

For anyone with a protein goal on their mind, arguably the most enticing statistic is the 23g of the stuff in just two sausages – compared to just 10g in two Richmond links! Unlike most brands, Heck use fresh herbs to season, giving their notoriously lean ‘Bratwurst’ a powerful flavour profile; what’s not to like?

Those on the hunt for even more mouth-watering macros, often opt for a chicken sausage. Using organic, free-range poultry, 5 of Heck’s chipolatas deliver 165 calories, 25g of protein and just 4g of fat. A plain, steam cooked chicken breast – the long trusted post-workout staple – serves up a similar 168 calories, 28g of protein, and 5.2g of fat, but arguably significant less flavour.

Whether you’re more fond of pig or poultry, Heck’s meat-based offerings are nutritional stars when it comes to attaining the 1.2 – 2.2 grams of protein per kilogram of bodyweight daily recommended for promoting muscle growth, but Heck have more than just your gains in mind…

Green Gains

Meat consumption has gained somewhat of a negative reputation in terms of environmental impact over the years, yet animal foods are without a doubt a great way to hit protein goals. Keen to strike a balance between protein and planet, Heck are taking huge strides to keep sustainability at the forefront of their ethos.

In the first instance, using UK sourced meat aids in keeping emissions to a minimum, thanks to less mileage from farm to factory, and they work with animal welfare charities to ensure the highest standards are maintained. Beyond this, the ‘H.E.C.K* Care Code’ outlines their commitment to being an environmentally responsible brand, hence why 20% of their factory’s energy comes from solar panels, and they measure carbon emissions annually, following a clear reduction plan. 

*Health, Environment, Community, and Kindness.

Other initiatives under the ‘environment’ umbrella include 100% recyclable, eco-friendly mail order boxes, lean factory operation and a reduction in plastic usage by 30% in 2024. Furthermore, holding ‘health’ as a strategic pillar has driving Heck to collaborate with nutritionists when developing new products. This makes Heck an optimal choice for any eco-conscious fitness fanatic, and ensures online misinformation doesn’t get in the way of consumer wellbeing. 

Additionally, if you’ve chosen to adopt a vegan lifestyle, Heck are on your side…

No Meat? No Problem

Recognising the rise in vegan and vegetarian food choices, Heck launched their ‘Veg with Edge’ sausages in 2014. The pioneering, pea-based product were not a meat-substitute style banger, but instead made veggies the star of the show. They offered a decent 4.2g of protein per pair, and a sizeable 7.9g of fibre. 

Veg with Edge have now been discontinued, and replaced with Meat-Free Chipolatas, which replicate the texture and flavour of a pork sausage. Despite this being a more ‘generic’ take on a vegan offering, Heck seems to have developed somewhat of a superior product in the meatless market too. Unlike competitors such as Richmond, the chipolatas are soy and wheat-free, making them suitable for allergy sufferers, and maximising their sustainability. Once again, Heck have turned to peas as their vegan protein sauce, ensuring two sausages provide 6.8g of the stuff – slightly more that their big-name counterparts. 

Critically, an absence of meat does not mean an absence of care, and Heck apply the same principles of small batch production and fresh, top-quality ingredients and seasonings as they do to their meatier offerings. 

Heck Prep Hacks

Working a 9-5 whilst maintaining a basic level of cleanliness, unloading the dishwasher, and upholding somewhat of a social life is enough to leave the average 21st century human short on time. Adding a fitness routine on top of this poses even more of a challenge, thus countless gym folk turn to meal prep to keep themselves fuelled. The phrase ‘meal prep’ has connotations of dry, tasteless chicken breast, reheated potatoes and a wilted, despondent green beans.

Nevertheless, dedicating an hour of your Sunday to feeding your future self is a sure-fire way to keep hunger pangs at bay, and allows you to dedicate more time in the week to training, sleeping, and life. Thankfully, Heck are to help battle bland dinners. 

1. The Timeless Classic (in no time at all)  

There is very little wrong with a classic plate of bangers and mash, particularly when said sausages are Heck. One could easily spend hours on this meal; rigorously measuring butter and milk; pounding away at stubborn lumps with the masher; and anxiously adding flour to thicken your gravy. 

It doesn’t have to be this way.

A common meal prep myth is that every component has to be homemade. In reality, using some pre-prepared ingredients is not a crime, nor is it any less healthy. Microwaveable mashed potato is the hero of this one, and most supermarket own-brand versions contain just 5 ingredients; potato, milk, butter, salt and pepper. 

So, for a weeknight meal ready in minutes, prepare your sausages on a Sunday – the air fryer works a dream for this – then heat them up in the microwave when ready to eat. Blast your microwave mash according to pack instructions, then add in a packet of microwave greens. 

For a whole tray of mashed potato, 2 Heck 97% pork sausages, and a generic packet of green veg, you’ve got around 800 calories and 36g of protein. An easy refuel after a busy day.

Alternatively, if lower carb and leaner is more your vibe, carrot and swede mash and 6 Chicken Italia Chipolatas would deliver an appeasing 446 calories, and 39g of protein. 

Whether this dish even counts as ‘meal prep’ is debatable, but its a prime example of how clever supermarket choices can be used to create comforting, nutritious meals on a time crunch. 

2. Prep-able No-Poke Bowls 

‘Poke’ is a Hawaiian dish consisting of irresistibly sticky sushi rice, topped with an array of colourful veggies, an umami dressing, and usually some marinated raw fish. Nevertheless, the work ‘poke’ simply means ‘to slice or cut’ so you can certainly create a Polynesian inspired meal prep tea with Heck. 

Its perfectly possible to safely batch cook rice, and store it in the fridge for up to four days. Nevertheless, if you’re not a fan of reheating rice, or simply don’t like cooking it, packet rice is a much easier option. What’s more, poke is brilliantly versatile – you can easily mix up the veggies, sauces and protein to suit your tastes!

For 4 tropical, time saving dinners, you will need:

One pack of Heck Meat-Free Chipolatas

2x250g packs of microwave sticky rice (or four servings of home cooked rice)

4 carrots 

200g frozen edamame beans 

250g mango chunks (or a whole fresh mango if you can be bothered to cut it)

1 cucumber

4 spring onions

2 tbsps miso paste 

2 tbsps soy sauce

Juice of 1 lime

Extra soy sauce and sweet chilli sauce to serve!

Begin by cooking off your meat-free chipolatas. Heck recommend frying them in a pan with a little oil, but I find roasting them in the oven, or air-frying, works just as well. In the meantime, mix the miso paste, lime juice and soy sauce, and set aside. 

Make some carrot and cucumber ribbons using a veg peeler, microwave your frozen edamame, slice the spring onion, and chop your mango into small cubes. Then, when the sausages are ready, chop them up and place them with the sauce in an airtight container. Similarly, put the veggies in Tupperware, and store all the components of your poke in the fridge. 

When you’re ready to embark on a Hawaiian adventure in a hurry, simply serve with half a packet of rice*and a quarter of all your prepped ingredients. Drizzle with soy and sweet chilli, and enjoy!

*As microwave rice is pre-cooked, its generally safe to reheat the other half of the pack as spores tend to be eliminated during the pre-cooking process.

Not only do these poke bowls look healthy, but they are packed with micronutrients, and very balanced, as the sausages provide 6.8g of protein, despite being meat-free!

3. Meatball breakfast muffins 

How do you like your eggs in the morning?

With meatballs, obviously. Heck’s succulent Steak and Butter Meatballs use prime cuts of British Beef, making them a great source of the highest quality protein with which to start your day. 

With as few as four ingredients, this recipe produces twelve delightfully fluffy muffins, each with around 140 calories, and 10g of protein. What’s more, whilst the jarred peppers add a mediterranean twist, you could easily experiment with adding onions, sweetcorn, mushrooms or peas, or even feta cheese and olives!

For 12 muffins, you will need: 

1 pack of Heck Steak and Butter Meatballs

6 large eggs 

360g cottage cheese 

1 x 285g jar of roasted red peppers antipasti

50g grated parmesan

Begin by preheating your oven to 180 degrees fan, then roasting your meatballs until they are nearly cooked through – this should take around 20-25 minutes. Alternatively, you could fry or air fry them – whatever takes your fancy. 

Whilst the balls are cooking, crack the eggs into a large bowl, and gently whisk them up with the cottage cheese. Next, drain the jar of peppers, pat them dry with some kitchen paper, then slice into thin strips and add to the cheese and egg mix with the parmesan. Stir until combined, then divide the mix between a 12 hole muffin tin (use cupcakes cases if you like!). Squish a cooked meatball into the top of each muffin, then return to the oven for around 16-18 minutes, until the egg is set and gorgeously golden. 

You can allow the muffins to cool completely, and freeze for up to three months. Alternatively, store them in the fridge, as a handy muscle-building breakfast or snack, and for a more substantial meal, why not try popping a couple of muffins in a wrap for a ‘breakfast burrito’ vibe? 

4. No-Chop Chicken Chilli

Heck’s Chicken Mince is a cook’s delight. Its versatile, made with top-notch chicken, and a secret blend of herbs and spices. Whether you opt for the ‘Spring Chicken’, ‘Chicken Italia’, or ‘Simply Chicken’ variety, you will find yourself with a rather appealing 20g of protein per 100g!

Chilli is a sure-fire crowd pleaser, but it can often be a labour of love when it comes to preparing all the veg and spices that make it nourishing and delicious, and allowing somewhat bland beef mince to soak up all the flavour.  This recipe, however, utilises tinned and frozen ingredients, to cook up a fiesta for the time-poor!

For three portions of chilli, you will need:

1 x 500g pack of Heck Chicken Mince

150g frozen onions

300g frozen sliced peppers 

1 x 285g can sliced mushrooms in water 

1 x 300g can sliced carrots 

1 x 400g tin tomatoes 

1 x 400g can red kidney beans 

1 pack of chilli seasoning mix 

Oil or oil spray to fry 

Fresh coriander to serve

Begin by heating a pan with a little spray oil, then add the onion and peppers, and cook until softened. Add in the chicken mince, then fry until golden and cooked through.  Next, drain and rinse your beans, drain your shrooms and carrots, and add to the pan with the tomatoes and seasoning. Stir well, then reduce the heat to a simmer.

Allow your masterpiece to bubble gently for 10-15 minutes, or until it has reached your desired consistency. Be sure to taste it before taking off the heat, as you may wish to add a little extra chilli flakes, salt, or pepper. 

Now, your hearty dish is ready to be portioned out. You can demolish it on the spot, allow to cool and refrigerate in an airtight container, or freeze it. Whenever you choose to eat it, garnish with a few sprigs of fresh coriander for a final flavourful flourish. 

Warming and veg-packed, this goes well with wraps, nachos, rice or potatoes, and can also be topped with cheese, salsa, or guacamole. If you’re after an extra protein boost, try swapping sour cream for Greek Yogurt – this adds up to 10g per 100g! 

One of this dish’s strengths is its versatility – pretty much any veg can be thrown in, from tinned sweetcorn to leftover aubergine! Though this might not result in a ‘traditional’ chilli, criminal simplicity, an outstanding macro and micronutrient profile, and appeasing affordability make it a show-stopping choice. 

The next big thing in fitness?

Any athlete knows that one cannot perform optimally without optimum nutrition, hence Heck have become somewhat of a familiar face at sports and fitness events across the nation. From Crossfit Competition ‘Strength in Depth’, to hosting Run Clubs throughout 2025, Heck are clearly keen to make their sizzlers synonymous with a healthy lifestyle. 

Long story short, if you’re looking to add some punch to your protein-packed meal prep, Heck aren’t a brand to be slept on.