High-Protein Meal Prep: A Five-Day Breakfast and Lunch Plan

The grocery list

Quantities cover five breakfasts, four chili lunches and a two-serving chicken recipe; freeze its extra serving.

• Produce: 2 small bananas (200 g peeled), 1 small apple (120 g), strawberries 1 1/2 cups (220 g), 1 onion (150 g), 1 red pepper (150 g), 3 garlic cloves (9 g).
• Protein and dairy: 90%-lean ground beef 1 lb (450 g), chicken breasts 14 oz (400 g), nonfat Greek yogurt about 3 3/4 cups (850 g), whole milk 2 1/2 cups (600 ml).
• Pantry: rolled oats 2 1/2 cups (200 g), chia seeds 5 tsp (20 g), peanut butter 2 tbsp (32 g), honey 5 tsp (35 g), one can kidney beans (255 g drained), crushed tomatoes one 28-oz can (800 g), tomato paste 2 tbsp (30 g).
• Seasoning: olive oil 1 tbsp + 2 tsp (25 ml), cumin 2 tsp (5 g), paprika 3 tsp (7.5 g), chili flakes 1/2 tsp (1 g), cinnamon 1/2 tsp (1 g), oregano 1/2 tsp (0.5 g), black pepper 1/4 tsp (0.5 g), fine salt 1 1/4 tsp (7.5 g).
• Also needed: 1 cup (240 ml) water for chili, five jars, five lunch containers and freezer space. Chicken makes 2 servings: one is an extra portion outside the plan.

Preparation and storage schedule

Sunday: cook and divide

Make one four-serving batch of chili and one two-serving batch of baked chicken. Check the recipe temperatures. Refrigerate in shallow containers within 2 hours. Keep Monday and Tuesday chili chilled; freeze Thursday and Friday chili promptly. Freeze the Wednesday chicken and the extra chicken serving after cooling promptly.

Sunday: prepare two breakfasts

Make two separate peanut butter banana oat jars. Refrigerate immediately and add the banana only when serving on Monday and Tuesday. Do not prepare all five dairy-and-fruit jars for a whole week at once.

Tuesday evening: the Wednesday meal

Prepare one apple cinnamon oat jar. Move the Wednesday chicken portion from the freezer to the refrigerator, allowing enough time to thaw fully. Never thaw meat at room temperature.

Wednesday evening: finish the week

Prepare two strawberry oat jars for Thursday and Friday and refrigerate. Move Thursday chili into the refrigerator; move Friday chili on Thursday evening. Keep reserved fruit chilled.

Serving and transport

Carry food with ice packs. Reheat chili and chicken separately to 165°F (74°C), stirring chili and checking the center. Add a separately prepared vegetable side if desired; it is excluded from the grocery list and nutrition. Keep chilled foods at 40°F (4°C) or colder.