Meal Prep for Beginners: 5 Steps to a Week of Food in 90 Minutes
Meal prep doesn't mean eating the same dry chicken seven days in a row. It means making a few building blocks once, so healthy meals take two minutes on busy days.
Written by Velion Physique. I have been doing nutrition coaching since 2019, alongside my work as a personal trainer with five training licences.
Tired of searching for recipes every time?
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look insideWant it planned for you? The 4-Week Muscle-Building Meal Plan includes a weekly shopping list and a 90-minute Sunday prep, with 12 recipes and 3 calorie levels.
Step 1: Use the 2-2-2 rule
Pick 2 proteins, 2 carbs and 2 vegetables for the week. That's enough variety to mix four or five different meals without cooking twenty things.
| Protein | Carbs | Vegetables |
|---|---|---|
| Chicken breast, turkey mince | Rice, potatoes | Broccoli, peppers |
| Eggs, tofu, lentils | Wholemeal pasta, oats | Green beans, carrots |
Step 2: Cook in parallel (about 90 minutes)
- Oven on: tray of chicken and a tray of vegetables at the same time.
- Rice or potatoes on the hob.
- While that cooks: boil eggs, mix a sauce or two.
- Let everything cool, then portion it.
Step 3: Keep sauces separate
Store dressings and sauces in small pots. Food stays fresher, and the same chicken and rice tastes different with a curry sauce on Monday and a yoghurt-herb dip on Wednesday.
Step 4: Know how long it keeps
- Cooked meat, rice and vegetables: about 3–4 days in the fridge.
- Cool food quickly and refrigerate within about 2 hours.
- Prep twice a week (Sunday and Wednesday) or freeze the portions for day 4 onwards.
Step 5: Build meals around protein
Aim for roughly 25–40 g protein per meal: protein per meal. A box with 150 g chicken, rice and vegetables already gets you there.
How much should you eat? The free fitness check calculates your calories and protein.
Recipes to start with: high-protein rice bowls · egg muffins · lunches without a microwave · cheap high-protein foods. More recipes with protein and calories listed: The High-Protein Cookbook.
General information, not medical or dietary advice. If you have a medical condition or food allergy, check with a doctor or dietitian.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look inside→ Take the Sit Score: how hard is your workday on your body?
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