One quiet hour.
A whole week sorted.
Meal prep isn't discipline — it's logistics. A plan, a shopping list, one prep session, and every meal already hits your protein target.
Fewer decisions. Better weeks.
The enemy of good nutrition isn't willpower — it's deciding at 7 pm what to eat. Prep moves that decision to Sunday, once.
Save time
One prep session instead of cooking seven times.
Hit your goals
Clear protein and calories in every portion.
Less stress
No more "what do I eat?" spiral at the end of the day.
Save money
Shop with intent, waste far less food.
Meal prep in five steps.
Same order, every week. After three rounds it stops feeling like a project and starts feeling like laundry.
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.
Two dishes is a valid week.
Nobody starts by prepping 21 meals. Prep the two meals you always get wrong and leave the rest flexible.
Ninety minutes, start to fridge.
A real timeline for one Sunday session. Overlap the waiting time and the whole week is done before the kitchen cools down.
- 0:00
Preheat & prep
Oven on, rice in the cooker, chicken out of the fridge. Nothing waits on you later.
- 0:10
Chop everything
All vegetables for the week in one go. One board, one knife, one clean-up.
- 0:25
Everything in the oven
Two trays: protein on one, vegetables on the other. 30 minutes hands-off.
- 0:55
Sauces & sides
While the oven works: tzatziki, dressings, boiled eggs, overnight oats for the morning.
- 1:20
Portion & label
Ten containers, date labels, straight into the fridge. Freeze anything past day four.
Never let the oven sit empty.
While trays roast, you chop, mix and wash. Idle oven time is the only thing that turns 90 minutes into three hours.
A week that actually reuses itself.
Leftovers are planned, not accidental. Tap a day to see the full plate and its protein total.
Skyr bowl with berries & oats
Chicken gyros with rice & tzatziki
Lentil curry with brown rice
Protein across the week
Every day lands between 130 and 165 g — no day carries the whole week.
Keep it fresh, keep it safe.
Good prep dies in bad storage. Four rules cover almost everything you'll cook.
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.
Glass over plastic
Glass stays odour-free, is microwave-safe and lasts 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 number.
Set your weight, pick your goal, and prep to that number. Everything on this page becomes easier once you know it.
- Split across 3–4 meals
- 25–45 g of protein per plate
- Same number whether you cut or bulk — portions change, not the target
Per day, spread across 3–4 meals of 25–45 g protein each.
Start smaller than you think.
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 built for batch cooking.
Everyday-friendly dishes with clear macros that hold up for four days in the fridge — the whole point of prep.
Discover recipes
Before you leave...
Meal prep isn't just about saving time — it's about making healthy eating effortless. These two free guides help you organise your meals, hit your protein goal and stay consistent without living 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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Done-for-you weekly plans, shopping lists and 30+ protein-rich recipes with clear macros.
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