5-Day High Protein Meal Prep for the Week

Step-by-Step Method

Preheat and Season the Chicken

Preheat your oven to 400 F (200 C). Pat the chicken thighs dry with paper towels and place them on a lined baking sheet. Drizzle with one tablespoon of olive oil and season with garlic powder, smoked paprika, salt, and black pepper. Toss to coat evenly.

Roast the Chicken and Broccoli

Scatter the broccoli florets around the chicken on the same baking sheet. Drizzle the broccoli with the remaining olive oil and a pinch of salt. Roast for 25 to 30 minutes until the chicken is cooked through and the broccoli has a little char on the edges. Let cool completely before portioning.

Cook the Quinoa and Brown Rice

While the chicken roasts, cook the quinoa in 4 cups of water and the brown rice in 2 cups of water according to their package directions. Season each lightly with salt. Fluff with a fork once done and spread on a tray or plate to cool faster.

Cook the Ground Turkey

Heat a skillet over medium heat. Add the ground turkey and break it apart with a spoon. Season with cumin, garlic powder, salt, and pepper. Cook for 10 to 12 minutes until fully browned with no pink remaining. Squeeze half the lemon juice over the top, stir, and set aside to cool.

Hard Boil the Eggs

Place the eggs in a saucepan and cover with cold water by one inch. Bring to a boil over medium-high heat, then turn off the heat and cover the pan. Let sit for 11 minutes. Transfer to a bowl of ice water and cool for 5 minutes. Peel and store whole in a sealed container in the fridge.

Portion and Pack the Meals

Divide the components across five meal prep containers. Each container should have a scoop of quinoa or brown rice, two to three pieces of roasted chicken or a portion of turkey mince, a handful of baby spinach and cherry tomatoes, some broccoli, and a portion of black beans. Pack the cottage cheese, Greek yogurt, and hard boiled eggs in separate smaller containers for snacks and breakfasts. Squeeze the remaining lemon juice over the veggie portions before sealing. Store in the fridge for up to 5 days.

Frequently Asked Questions

Can I do this meal prep in under two hours?

Yes, easily. If you read through the steps before you start and get everything prepped and chopped first, most people finish in about 90 minutes. The oven does the heavy lifting while you handle the stovetop items.

How do I keep the chicken from drying out over five days?

Thighs stay juicier than breasts over several days in the fridge. If you use breasts, add a small spoonful of olive oil or broth to the container before sealing. That moisture helps a lot when you reheat them.

Is this plan suitable for weight loss?

It can fit into a calorie deficit easily depending on your portion sizes. High protein eating tends to reduce hunger throughout the day, which naturally makes it easier to eat less without feeling miserable about it.

What if I get bored eating the same things every day?

Change the sauces and toppings each day. The same chicken and quinoa bowl feels completely different with a tahini drizzle on Monday, a spoonful of salsa on Tuesday, and a bit of pesto on Wednesday. The base stays efficient and the flavour changes enough to keep things interesting.