High-Protein 5-Day Meal Prep Plan

Overview

One Sunday session, 5 days of fit lunches and dinners ready in the fridge. Average 1,700 kcal per day with 150g+ protein. Cook in ~90 minutes; lunches are pre-portioned in containers.

Breakfasts and snacks stay flexible — they're things you can throw together in 5 minutes.

Sunday prep (90 minutes)

1. Rice cooker: 400g brown rice (dry).
2. Sheet pan 1 (200°C / 400°F): 1kg chicken breast, salt/pepper/paprika, 25 min.
3. Sheet pan 2 (200°C / 400°F): 1.5kg mixed veggies (broccoli, peppers, sweet potato), olive oil, 25 min.
4. Stovetop: brown 500g lean ground turkey with onion, garlic and Italian seasoning.
5. Marinated salmon: portion 2 salmon fillets, season, refrigerate (cook fresh Tue/Thu).

Portion into 5 containers: ~150g chicken or turkey + ~120g rice + ~250g veggies.

The 5-day plan

Monday

• B: Greek Yogurt Berry Power Bowl
• L: Container 1 (chicken, rice, veggies)
• S: Apple with Peanut Butter
• D: Container 2 — add cheese and salsa for "burrito bowl"

Tuesday

• B: High-Protein Overnight Oats (prep Mon night)
• L: Container 3
• S: Cottage Cheese Berry Cup
• D: Fresh Baked Salmon with Asparagus + reheated rice

Wednesday

• B: Avocado Toast with Poached Egg
• L: Container 4 — add sriracha and sesame for "Asian bowl"
• S: Peanut Butter Protein Balls ×2
• D: Ground turkey + leftover veggies + tortilla = quesadilla

Thursday

• B: Egg White Veggie Scramble
• L: Container 5 — top with feta and olives for "Greek bowl"
• S: Sea Salt Edamame
• D: Fresh Baked Salmon with Asparagus + side salad

Friday

• B: Banana Oat Protein Pancakes
• L: Light Chicken Caesar Salad (fresh, using leftover chicken)
• S: Greek Yogurt Cucumber Dip with veggies
• D: Eat out / flex meal (~700 kcal)

Shopping list

Protein: 1kg chicken breast, 500g lean ground turkey, 400g salmon (2 fillets), 12 eggs, 1kg Greek yogurt, 400g cottage cheese.

Carbs: 500g brown rice, oats, 1 loaf whole-grain bread, 4 tortillas.

Veggies: 2 broccoli heads, 3 bell peppers, 3 sweet potatoes, 1 bunch asparagus, mixed greens, cucumber, cherry tomatoes.

Pantry: olive oil, peanut butter, almond milk, salsa, sriracha, soy sauce, feta, olives, sesame seeds, spices.

Why it works

• One protein, three flavor profiles: same chicken becomes Tex-Mex, Asian and Mediterranean across the week. Bored palate = abandoned plan.
• Fresh fish twice: avoids reheated salmon and adds variety.
• One flex meal: Friday night is yours — no rigid plan survives a real social life.