{"id":2113159,"date":"2025-07-13T10:13:29","date_gmt":"2025-07-13T17:13:29","guid":{"rendered":"https:\/\/www.goldenhousetucson.com\/chinese-food\/?p=2113159"},"modified":"2025-07-13T10:13:29","modified_gmt":"2025-07-13T17:13:29","slug":"how-to-prep-high-protein-meals-for-the-week-in-under-an-hour","status":"publish","type":"post","link":"https:\/\/www.goldenhousetucson.com\/chinese-food\/2025\/07\/13\/how-to-prep-high-protein-meals-for-the-week-in-under-an-hour\/","title":{"rendered":"How to prep high-protein meals for the week in under an hour"},"content":{"rendered":"<p>Date: <b>2025-07-13 11:50:00<\/b><\/p>\n\n<div id=\"wrap_aoa043c1\" class=\"aoa_wrap \">\n  <iframe loading=\"lazy\" id=\"player\" type=\"text\/html\" width=\"750\" height=\"440\"\r\n  \t\t\t\t\tstyle=\"width:750px;height:440px;\" src=\"\/\/www.youtube.com\/embed\/d-HlXNgOSkM?enablejsapi=1\"\r\n  \t\t\t\t\tframeborder=\"0\"><\/iframe>\n    <div id=\"aoa043c1\" class=\"aoa_overlay \">\n        <div class=\"aoa_content\"><a target=\"_blank\" href=\"\"><img style=\"margin:0 auto;max-height:400px;\" data-src=\"\" alt=\"\" \/><\/a><\/div>\n        <span id=\"close_aoa043c1\" class=\"aoa_close\"><\/span>\n        <a id=\"close_btn_aoa043c1\" class=\"aoa_close_btn\" onclick=\"setVisibility('aoa043c1', 'none');\">&times;<\/a>\n    <\/div>\n<\/div>\n\n<p>If you want to eat more protein but don\u2019t have time to cook every night, this is what I do in just 1 hour to make my week easier. It\u2019s my version of \u2018meal prep\u2019 to give me lots of variety during the week and over 30g of protein per meal, without eating the same meal twice.<\/p>\n<p>It&#8217;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.<br \/>\n\u2022 Just 1 hour of prep for healthy lunches and dinners<br \/>\n\u2022 No strict recipes or complicated meal plans<br \/>\n\u2022 No mountain of washing up to deal with<br \/>\n\u2022 5 easy high-protein meals that are flavourful, flexible and quick to make<\/p>\n<p>Helpful links<br \/>\n\ud83d\udd17 My favourite high-protein ingredients: http:\/\/tdk.link\/protein-foods-list<br \/>\n\ud83d\udd17 Healthy protein bowl recipes for busy people: https:\/\/tdk.link\/protein-bowls<br \/>\n\ud83d\udd17 High-protein breakfasts: https:\/\/www.youtube.com\/watch?v=-CEI-f-uoVQ<\/p>\n<p>\ud83d\udccc In this video:<br \/>\n00:00 &#8211; High-protein food shop<br \/>\n01:45 &#8211; Step 1: prep proteins<br \/>\n02:46 &#8211; Step 2: prep colourful veg<br \/>\n04:10 &#8211; Step 3: prep grains<br \/>\n04:42 &#8211; Step 4: prep greens<br \/>\n05:57 &#8211; Sauce prep<br \/>\n08:06 &#8211; Protein bowl formula<br \/>\n08:21 &#8211; Bowl 1<br \/>\n08:57 &#8211; Bowl 2<br \/>\n09:52 &#8211; Bowl 3<br \/>\n10:58 &#8211; On toast<br \/>\n12:02 &#8211; Stir-fry<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\nLEARNING TO EAT WELL EVERY DAY<br \/>\n\ud83e\udd57 Download a FREE 7 day meal plan: https:\/\/tdk.link\/mealplan_yt<br \/>\n\ud83d\udd25 Learn about Inflammation &#8211; FREE 4 part mini-series here: https:\/\/tdk.link\/infl_series_yt<br \/>\n\ud83e\udd51 Heal yourself with food:  https:\/\/tdk.link\/heal_yt<br \/>\n\ud83c\udfa4 Listen to experts on the podcast: https:\/\/tdk.link\/pod_yt<br \/>\n\ud83d\udc68\ud83c\udffd\u200d\ud83d\udcbb Browse articles on the website: https:\/\/tdk.link\/web_yt<br \/>\n\ud83d\udcda Check out my cookbooks: https:\/\/tdk.link\/books_yt<\/p>\n<p>LET&#8217;S BE FRIENDS<br \/>\n\ud83d\udcf7 Instagram: https:\/\/tdk.link\/tdk_insta_yt<br \/>\n\ud83d\udcf9 Subscribe: https:\/\/tdk.link\/ytsubscribe<br \/>\n\ud83d\ude4b\ud83c\udffd\u200d\u2642\ufe0f Facebook: https:\/\/tdk.link\/tdk_fb_yt<br \/>\n\ud83d\udc26 Twitter: https:\/\/tdk.link\/tdk_tw_yt<br \/>\n\ud83d\udc54 LinkedIn: https:\/\/tdk.link\/tdk_li_yt<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 2025-07-13 11:50:00 If you want to eat more protein but don\u2019t have time to cook every night, this is what I do in just 1 hour to make my week easier. It\u2019s my version of \u2018meal prep\u2019 to give me lots of variety during the week and over 30g of protein per meal, without [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2113160,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2113159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","traffikrr"],"_links":{"self":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2113159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/comments?post=2113159"}],"version-history":[{"count":1,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2113159\/revisions"}],"predecessor-version":[{"id":2113161,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2113159\/revisions\/2113161"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media\/2113160"}],"wp:attachment":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media?parent=2113159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/categories?post=2113159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/tags?post=2113159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}