Happy Sunday everyone! 🍳 Let's share our meal prep wins this week. I find that prepping on Sunday is literally the only way I stay on track with protein goals during the work week, especially with the reduced appetite making it hard to think about food.
Here's what I prepped today for the week ahead:
Protein-Packed Turkey Meatballs (makes ~24)
- 500g lean turkey mince
- 1 egg
- 40g oats (blitzed into flour)
- 2 cloves garlic, minced
- Salt, pepper, Italian seasoning
- Bake 200°C for 20 min
- Per 4 meatballs: ~180 cal, 28g protein
Greek Yogurt Protein Bark (snack)
- 500g Fage 0% Greek yogurt
- 1 scoop vanilla whey
- Mixed berries on top
- Spread on parchment, freeze 2 hrs, break into pieces
- Per serving (~1/6): ~95 cal, 16g protein
Chicken & Veg Rice Bowls x5
- 750g chicken breast, seasoned with paprika & garlic
- 400g jasmine rice (dry weight, cooked)
- Roasted broccoli & peppers
- Drizzle of soy sauce & sesame
- Per bowl: ~420 cal, 42g protein
Show me yours! 👇
Love this thread. I'm all about minimum effort, maximum protein. Everything goes in the slow cooker because I'm lazy.
Slow Cooker Salsa Chicken — this is stupid easy
- 1kg chicken breast
- 1 jar salsa
- 1 tin black beans, drained
- Packet of taco seasoning
- Low 6-8 hours. Shred with forks.
- Use in wraps, bowls, or just eat it straight because we're adults
- Per 200g serving: ~210 cal, 35g protein
I make this literally every single Sunday and I'm not tired of it yet. 4 months running.
Plant-based GLP-1 user here! Getting protein without meat is harder but not impossible:
High-Protein Lentil Soup (makes 6 servings)
- 400g red lentils
- 1 tin coconut milk (light)
- 1L vegetable stock
- 2 tins diced tomatoes
- Onion, garlic, cumin, turmeric, ginger
- Handful of spinach stirred in at the end
- Per serving: ~280 cal, 18g protein
Cottage Cheese Egg Muffins x12
- 8 eggs
- 250g cottage cheese
- Chopped spinach, mushrooms, peppers
- Salt, pepper, nutritional yeast
- Pour into muffin tin, bake 180°C for 25 min
- Per 2 muffins: ~145 cal, 16g protein
The egg muffins are honestly my secret weapon. Grab 2 from the fridge, microwave 30 seconds, done. Perfect for those days when you have zero appetite but know you need to eat something.
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Browse GL Biochemy'all are way more creative than me lmao. my meal prep is:
- 2kg chicken breast seasoned with whatever
- big pot of rice
- bag of frozen broccoli
divide into containers. eat. repeat until dead.
it aint pretty but its 40g+ protein per meal and takes like 45 min total. been doing it for 3 years, long before GLP-1s. if it aint broke dont fix it 💪
the "eat. repeat. until dead" meal prep philosophy 😂 I mean hey, it works!
Those egg muffins are genius. I'm not veggie but I'm adding those to my rotation. The grab-and-go factor is huge on low appetite days.
Salsa chicken is a classic for a reason. Have you tried adding a block of cream cheese in the last hour? I know it adds calories but the texture becomes incredible.