Meal Prep & Protein Goals — plan your week, hit your target
With a clear plan you save time, money and mental energy — and you hit your daily protein target almost by accident.
Fewer decisions, better results
The biggest enemy of good nutrition is spontaneity. Decide at 7 pm what to eat and you'll reach for fast food or miss your protein target.
Meal prep solves that: you make your decisions once a week — and after that a balanced, protein-rich meal is always ready to go.
Save time
One prep day instead of cooking seven times.
Hit your goals
Clear macros in every portion.
Less stress
No more "what do I eat?" spiral.
Save money
Shop with intent, throw away less.
Meal prep in 5 steps
Set your goal & calories
Decide on your protein target and a rough calorie target. Everything else builds on that foundation.
Pick your recipes
Choose 2–3 breakfasts, 2–3 main dishes and 1–2 snacks that you enjoy and that store well.
Write the shopping list
Note every ingredient per recipe and multiply by the number of portions you need for the week.
Plan your prep day
Block off 1.5–2 hours on Sunday or Wednesday to cook and portion everything into containers.
Portion & store
Move meals straight into airtight containers and label them with the date and contents.
Weekly plan Monday–Sunday
A realistic plan that reuses ingredients and leftovers — perfect for busy professionals and beginners.
How to keep your meals fresh
Fridge: 3–4 days
Cooked dishes in airtight containers keep reliably for 3–4 days at 4 °C. Fish max 2 days.
Freezer: 2–3 months
Freeze portions and label with the date. Rice, bolognese, curries and soups freeze exceptionally well.
Containers: glass > plastic
Glass containers stay odour-free, are microwave-safe and last for years. Clear lids help you spot meals fast.
Cool down quickly
Move warm dishes into the fridge within 1–2 hours to avoid bacterial growth.
Your daily protein needs
Move the slider and pick your goal — we'll show you a practical range for your daily protein intake.
Spread the total across 3–4 meals of 25–45 g protein each.
Practical meal-prep tips
Start with just two dishes per week instead of prepping everything at once.
Lean on one-pan and oven recipes — low effort, high output.
Batch-cook rice, quinoa or potatoes as a flexible base.
Portion snacks (nuts, skyr, fruit) into small containers to grab on the go.
Keep an emergency plan on hand: tuna, skyr, wraps, eggs.
High-protein recipes for your meal prep
Ready-to-cook, everyday-friendly recipes with clear macros — perfect for batch cooking and portioning.
Discover recipes
Before You Leave...
Meal prep isn't just about saving time — it's about making healthy eating effortless. These two free guides will help you organize your meals, hit your daily protein goals and stay consistent without spending hours in the kitchen.
- The Ultimate Meal Prep Guide
- Protein Goal Cheat Sheet
No sign-up required. Instant PDF download.
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Frequently asked questions
Most protein-based meals keep 3–4 days in the fridge and up to 3 months in the freezer when sealed in airtight containers.
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Your complete meal-prep guide
Our premium e-books include done-for-you weekly plans, shopping lists and 30+ protein-rich recipes with clear macros.
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