High Protein Meal Prep in 2 hours for the entire week
How to prepare a week of meals with minimal time and maximum nutritional value.
Consistency in nutrition is the hardest part of any transformation. Not because the knowledge is lacking — but because cooking every day just doesn't happen. Meal prep solves this problem.
What you need
About 2 hours on Sunday. A few large pans. Glass containers. And a shopping list you prepare on Friday evening.
The foundation: protein sources
Choose 2–3 protein sources for the week: chicken breast, salmon and eggs are the most efficient options in terms of protein per cost. Prepare them in bulk in the oven (180°C, 25 min) or in a large pan.
Carbohydrates
Rice, sweet potato and oats are the backbone of every meal prep. A rice cooker makes this effortless. Always cook more than you think you need.
Macros per day
Guideline for strength athletes: 2g protein per kg bodyweight, 4–6g carbs, 1g fat. Prepare 3–4 meals per day based on these numbers.
General information, not medical advice and not a treatment. Pain that does not go away, pain at night, fever, numbness or loss of strength: see your GP or physio. Severe pain after a fall or accident, or an emergency: call 112.
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