This streamlined meal prep system delivers 5 full days of meals hitting 150 grams of protein daily, prepared in a single 2-hour Sunday session using overlapping cooking techniques and strategic ingredient reuse.
The Protein Targets
Each day provides approximately 150g protein, 2,200 calories, distributed across 4 meals.
- Breakfast (40g protein): Overnight oats with protein powder, Greek yogurt, and chia seeds — assembled in jars in 10 minutes for the week
- Lunch (45g protein): Chicken breast bowl with rice, roasted vegetables, and tahini dressing — chicken batch-cooked on sheet pans
- Dinner (45g protein): Rotating between ground turkey chili, salmon with sweet potatoes, and lean beef stir-fry — all cook simultaneously
- Snack (20g protein): Cottage cheese with berries or protein muffins batch-baked
Efficiency Tips
The key to the 2-hour window is running the oven, stovetop, and rice cooker simultaneously. Season all proteins during the first 10 minutes, get the sheet pans and oven items started, then move to stovetop items. Use the same base vegetables across multiple meals to minimize chopping time.
