High-protein meal prep: a Sunday system that lasts the week
Nutrition2 min read
Most diets fail on a Wednesday, when you get home tired and there is nothing ready. Meal prep fixes the Wednesday. This is the system we use: components, not identical boxes, so the week never gets boring.
Prep components, not meals
Five identical boxes of chicken and rice are why people quit meal prep. Instead, cook a few building blocks and combine them differently each day. Same work, much more variety.
- Two proteins: a tray of chicken thighs and a pot of lean mince or lentils.
- Two carbs: rice and a tray of potatoes.
- One big tray of roasted vegetables.
- Two sauces: one fresh (yoghurt and herbs), one hot (chilli or peanut).
The 90-minute order of work
- Oven on. Potatoes and vegetables in first; they take longest.
- Rice on the hob.
- Chicken into the oven; mince or lentils in a pan.
- Make the sauces while everything cooks.
- Cool, portion, label with the day, and freeze anything for day four onwards.
Hitting your protein
Research on muscle gain supports roughly 1.6 g of protein per kilogram of body weight a day. Split across three or four meals, that is about 30–40 g each, or a palm-and-a-half of chicken. Prepped protein makes it automatic.
Sample content General guidance, not medical advice. Check with a doctor before starting a new training, diet or supplement plan if you have a health condition, take medication or are pregnant.
Nutrition questions, answered
The questions people ask most about high protein meal prep.
How long does meal prep last in the fridge?
Three to four days for most cooked food. Freeze portions for later in the week.
How much protein do I need to build muscle?
Around 1.6 g per kilogram of body weight per day is a well-supported target for most people who lift.
Can I freeze meal prep?
Yes. Most cooked meat, rice, chilli and traybakes freeze well for up to three months. Freeze in single portions.
How do I reheat rice safely?
Cool it quickly after cooking, keep it in the fridge, eat it within a day or two and reheat it until steaming hot all the way through.
How long does meal prep take?
About 90 minutes once a week with this system: two proteins, two carbs, a tray of vegetables and two sauces.
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