5-Day High Protein Meal Prep (Print Version)

Five-day high-protein plan with chicken, beef, rice and roasted vegetables for easy portioned weekday meals.

# What You’ll Need:

→ Proteins

01 - 600 g boneless, skinless chicken breast
02 - 600 g lean beef sirloin or flank steak

→ Marinade

03 - 4 tbsp olive oil
04 - 3 tbsp low-sodium soy sauce
05 - 2 tbsp lemon juice
06 - 2 cloves garlic, minced
07 - 1 tsp smoked paprika
08 - 1 tsp black pepper
09 - 1 tsp dried oregano

→ Grains

10 - 2.5 cups (500 g) uncooked brown or white rice
11 - 5 cups (1.2 L) water

→ Vegetables

12 - 2 medium bell peppers, sliced
13 - 2 medium zucchinis, sliced
14 - 2 cups broccoli florets
15 - 2 cups carrots, sliced
16 - 2 cups cherry tomatoes, halved
17 - 2 cups baby spinach

→ Optional Garnishes

18 - 2 tbsp fresh parsley, chopped
19 - Lemon wedges

# How to Make It:

01 - Prepare marinade by whisking together olive oil, soy sauce, lemon juice, garlic, smoked paprika, black pepper, and oregano in a bowl.
02 - Slice chicken breasts and beef into strips. Divide marinade between chicken and beef in separate bowls. Toss to coat and marinate for at least 15 minutes (up to overnight in the fridge).
03 - Rinse rice under cold water. In a saucepan, combine rice and water. Bring to a boil, reduce heat, cover, and simmer until rice is tender (about 20 minutes for white rice, 40 minutes for brown rice). Fluff with a fork and set aside.
04 - Meanwhile, preheat oven to 220°C (425°F) or heat a grill pan/skillet over medium-high heat.
05 - Arrange vegetables (except spinach) on a large baking sheet. Drizzle lightly with olive oil, season with salt and pepper, and roast for 20-25 minutes, turning halfway.
06 - While vegetables roast, grill or sear chicken and beef in batches until fully cooked (chicken: 75°C/165°F internal; beef: to desired doneness, about 2-3 minutes per side).
07 - Wilt spinach in a skillet with a splash of water for 1-2 minutes, until just tender.
08 - Allow all cooked items to cool slightly.
09 - Assemble 10 meal prep boxes: add 1/2 cup cooked rice, a portion of chicken or beef (divide proteins equally), roasted vegetables, and a handful of wilted spinach to each box.
10 - Garnish with fresh parsley and lemon wedges if desired.
11 - Seal containers and refrigerate. Consume within 5 days. Reheat in the microwave before serving.

# Additional Tips::

01 -
  • You get five lunches or dinners ready in one go, so you can actually breathe between meetings or workouts.
  • With tons of lean protein and colorful veggies, this meal prep feels anything but boring and always keeps me satisfied.
02 -
  • I learned the hard way that adding vegetables while they're piping hot will make your rice mush—let things cool a bit so textures stay perfect.
  • Letting the proteins marinate overnight transforms them in both tenderness and flavor—they really do taste better by lunchtime Wednesday.
03 -
  • Use two sheet pans if doubling the veggies, so they roast instead of steaming.
  • A dash of hot sauce packs surprising flavor without extra calories—goodbye meal-prep boredom!
Go Back