7-Day High-Protein Meal Prep — The Sunday Setup
Two hours on Sunday produces a week of meals that require zero decision-making at 7pm when you're tired.
WHAT TO PREP (2 hours total):
Proteins (cook all at once — different preparation methods, same oven):
— 4 lbs chicken thighs or breasts (season, bake at 400F for 25 min)
— 2 lbs ground turkey or beef (brown in a pan with garlic, salt)
— 1 dozen hard-boiled eggs (boil, cool, refrigerate in shells)
Carbohydrates (cook simultaneously):
— 4 cups dry rice (rice cooker while proteins are in the oven)
— 6 medium sweet potatoes (bake alongside chicken, 45 min)
Vegetables (minimal prep):
— Pre-wash and chop: 2 heads broccoli, 1 bag spinach, 2 bell peppers
— Roast half your vegetables (400F, 20 min with olive oil) — roasted last better and taste better reheated
Portion into containers:
— 5 lunch containers: protein + rice or sweet potato + vegetables
— Remaining protein stores separately for dinners or breakfast additions
REALISTIC EXPECTATIONS: This is a template, not a prescription. Some people prefer making dinner fresh. In that case, prep only lunches. Prep what removes the most friction from your week. The goal is reducing decision fatigue during the week, not achieving culinary perfection on Sunday.
What's your biggest meal prep challenge? Post below — there are practical solutions to most of them.
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7-Day High-Protein Meal Prep — The Sunday Setup
