How to prep high-protein meals for the week in under an hour

Date: 2025-07-13 11:50:00

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If you want to eat more protein but don’t have time to cook every night, this is what I do in just 1 hour to make my week easier. It’s my version of ‘meal prep’ to give me lots of variety during the week and over 30g of protein per meal, without eating the same meal twice.

It’s all based on what I call my protein bowl formula. It helps with healthy eating, weight loss, muscle gain and staying on track with quick, healthy meals when you are busy.
• Just 1 hour of prep for healthy lunches and dinners
• No strict recipes or complicated meal plans
• No mountain of washing up to deal with
• 5 easy high-protein meals that are flavourful, flexible and quick to make

Helpful links
🔗 My favourite high-protein ingredients: http://tdk.link/protein-foods-list
🔗 Healthy protein bowl recipes for busy people: https://tdk.link/protein-bowls
🔗 High-protein breakfasts: https://www.youtube.com/watch?v=-CEI-f-uoVQ

📌 In this video:
00:00 – High-protein food shop
01:45 – Step 1: prep proteins
02:46 – Step 2: prep colourful veg
04:10 – Step 3: prep grains
04:42 – Step 4: prep greens
05:57 – Sauce prep
08:06 – Protein bowl formula
08:21 – Bowl 1
08:57 – Bowl 2
09:52 – Bowl 3
10:58 – On toast
12:02 – Stir-fry

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