The high-protein meal prep guide
How to build a high-protein week: a target, three cooks, and the breakfast that keeps lunch from falling apart.
High-protein meal prep is a grocery decision and a Sunday habit. It is not a personality.
High-protein meal prep is a grocery decision and a Sunday habit. It is not a personality.
Pick a rough target
Use the protein calculator once. Many people training hard land somewhere around 1.6 to 2.2 grams of protein per kilogram of body weight. That is a range from sports nutrition research, not a personal prescription. If you have a number from a clinician or a coach, use theirs.
You do not need to hit the number with a shake. Eggs, yogurt, poultry, fish, tofu, and lentils count.
Cook three things
One sheet-pan or roasted protein. One pot of a saucy meal, like chili or lentils. One cold breakfast, like the yogurt jars or overnight oats. That is a week.
Sauce stays on the side. Lemon stays on the side. The base can repeat.
Shop and write it down
The grocery list idea is the unglamorous page that makes this work. Print the weekly planner and fill dinners only. Breakfast can be the same jar all week.
When the week is also long training
Eat a familiar starch with the protein. The night before a long workout is a bad time for a new spicy experiment. Read meal prep for long training days and keep the plate boring.
Browse the collection at high-protein meal prep. The process page is how to run a high-protein meal prep week.