Good meal prep is the difference between hitting your protein target and giving up by Wednesday. The trick is cooking things that reheat well and don't get boring. Here are three high-protein prep recipes to batch-cook and portion for the week.
1. Batch chicken and rice bowls
The bodybuilder's staple, and for good reason. Season chicken breasts, roast or air-fry a big batch, then portion with rice and roasted veg into tubs.
- Cook a tray of chicken breasts at 180°C for 12 to 15 minutes.
- Slice, divide across containers with cooked rice and veg.
- Vary the seasoning each week, peri-peri, fajita, teriyaki, so you don't get bored.
2. Lean beef chilli
High protein, freezes brilliantly, tastes better the next day.
- Brown 500g lean (5%) beef mince, add onion, garlic, spices, chopped tomatoes and kidney beans.
- Simmer 30 minutes, portion, and freeze what you won't eat in three days.
- Serve with rice or a jacket potato.
3. Turkey meatballs
A leaner twist on a classic that reheats like a dream.
- Mix turkey mince with garlic, herbs and a little seasoning, roll into balls.
- Bake at 200°C for about 18 to 20 minutes.
- Portion with pasta or veg and a tomato sauce.
Prep tips
- Cook once, eat all week. Big batches save time and money.
- Weigh your portions if you're tracking, so you know your numbers.
- Freeze half. Prep fatigue is real, having a couple of frozen backups stops the midweek takeaway.
These are general ideas, not personalised nutrition advice, tailor portions to your own goals.
Stock up for prep
Our Fuelled, Lean and Low and Gym ranges are built for exactly this, or grab a bulk chicken breast pack and get prepping.