More than a collection of recipes
The shopping lists and weekly preparation plans are what interest me most. Having those alongside the recipes makes the guide feel more useful for planning a full week.
Hannah d.
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High-Protein Meal Prep, part of The Full Library
Diet & weight loss
High-Protein Meal Prep
Four weeks of high-protein lunches and dinners from one Sunday cook: 24 recipes, a shopping list and a step-by-step prep plan for every week.
- One Sunday session covers lunches and dinners, Monday to Thursday
- 4 weeks, 4 flavour themes, 24 recipes
- A shopping list and a timed prep plan for each week
- Vegetarian swaps for most recipes
- How long
- 4 weeks
- Level
- All cooking levels
- Kit
- Everyday kitchen kit
- Per session
- 90-120 min
High-Protein Meal Prep€7,99
Why this guide
It's 8 pm, you're tired and there's nothing ready.
Most people don't eat badly because they don't know what's healthy. They eat badly because it's 8 pm, they're tired and there's nothing ready.
This guide fixes that. One cooking session on Sunday gives you high-protein lunches and dinners from Monday to Thursday, with a shopping list and a step-by-step plan for every week.
The plan
4 weeks, 4 flavours
Alternate two lunches and two dinners from Monday to Thursday, plus one breakfast and one snack a day.
- Week 1
The Basics
Chicken, rice and one big traybake. The simplest week to learn the method.
- Week 2
Mediterranean
Lemon, herbs, tomatoes and feta. Bright flavours that taste even better on day 2.
- Week 3
Asian-Inspired
Sticky, savoury and fresh. Bowls you'll look forward to at lunchtime.
- Week 4
Comfort Food
Chilli, pasta and a proper pie. Cosy meals, still high in protein.
What's inside
All 40 pages, listed
- Health and allergy note3
- How to use this guide4
- Why meal prep works5
- Protein basics6
- Your kit7
- Food safety and storage8
- Your 4 weeks at a glance9
- How a Sunday session works10
- Week 1 · The Basics11–15
- Week 2 · Mediterranean16–20
- Week 3 · Asian-inspired21–25
- Week 4 · Comfort food26–30
- Sauces and dressings31–32
- Freezer guide33
- Build your own bowl34
- 15 no-cook protein snacks35
- Adjusting portions36
- Weekly planner37
- Shopping list38
- FAQ39
- What's next40
Is this the right guide for you?
It's for you if
- You want to eat well during the week, but by 8 pm you're tired and there's nothing ready. One cooking session on Sunday gives you high-protein lunches and dinners from Monday to Thursday, with the shopping and the cooking order already worked out.
A better choice if
- If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor or a registered dietitian before changing your diet. Every recipe lists its main allergens, but always check the labels of what you buy.
What you'll need
No special equipment. Page 7 explains which containers suit which meals.
Essential2 baking trays, a frying pan, a large pot and 10-12 meal prep containers
RecommendedA 12-hole muffin tin for the egg muffins
Recommended4-8 small pots or jars for snacks and sauces
RecommendedA kitchen scale
RecommendedMasking tape and a marker for labels
RecommendedFreezer bags
Missing something?
- No glass containers? BPA-free plastic ones work, and they're better for freezing.
- Short on time? Microwave rice pouches replace cooking and freezing the rice.
- Can't eat an ingredient? Every recipe lists its main allergens and gives swaps.
What early readers say
Feedback from people who read the guides before launch. Names changed for privacy. Buyer reviews with star ratings will appear here once they come in.
Clear expectations for meal prep
I appreciate knowing that the Sunday prep takes around 90–120 minutes. It is a block of time to set aside, but the four-week layout and 24 recipes give the plan some variety.
Ethan B.We'll make it right
If your file doesn't arrive, won't open or isn't what the guide page describes, email us. We'll send a working file or refund you in full.
Questions about this guide
Won't I get bored of eating the same thing?
Each week alternates two lunches and two dinners, and six sauces change the flavour completely.
Is it safe to eat chicken 4 days after cooking?
Yes, if it's cooled quickly and kept at 5 °C or below. If you'd rather not, freeze the Thursday portions on Sunday. The guide's food safety page covers rice, chicken and fish.
Can I make this vegetarian?
Most recipes have a swap: tofu, eggs, beans, lentils or chickpeas instead of meat.
Will this help me lose weight?
Meal prep makes it much easier to eat well, but weight loss depends on your overall calories. The Sustainable Fat Loss Guide shows you how.
How do I get my guide?
Straight after payment you get an email with a download link, and the link also appears on the order confirmation page. You can download it again at any time.
Can I get a refund?
Because the file downloads straight away, you agree at checkout to lose the 14-day right of withdrawal. If the file is faulty or isn't what the page describes, we'll fix it or refund you.
Complete your route
Train, eat and keep it going
High-Protein Meal Prep is part of the Home Reset bundle: all three home guides together, at a lower price.
The Home Reset
Train at home, change your habits and cook for the week. Everything you need to get in shape without a gym.
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€17,95€24,84
Save €6,89
The Full Library
Every guide in the shop at a lower price. Pick the route you need now and keep the rest for later.
- First Pull-Up in 8 Weeks
- Pull-Up Mastery
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€24,95€34,74
Save €9,79
General fitness and nutrition guidance only, not medical advice. Check with a doctor first if you have an injury, pain or health concerns. Results vary from person to person.