You need protein to build lean muscle and fuel your fitness goals, but you also need to save time because life just keeps coming.
What’s the answer? High-protein meal prep.
Meal prepping takes less time than you think and – especially if you’ve just started a new workout program like Hybrid Strong – can play a big role in setting you up for success.
We’ll get you started with a few of our favorite high-protein meal prep ideas to keep you making gains morning, noon and night.
Breakfast
Whether you’re getting up early to work out or maximizing your sleep and recovery, the best breakfast is the one that’s already waiting for you in the fridge.
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1. Dan’s Chocolate Brownie Oat Slice
Tastes like a treat, but has the oaty goodness to get you through the day. Make a batch for the week ahead and freeze some for later.
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2. Maple Walnut Overnight Oats
Big week of workouts ahead? Before you go to bed, spend 15 minutes whipping up a few cups of this powerhouse breakfast to stock the fridge.
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3. Baked Apple Breakfast Crumble
Make it fresh and enjoy it warm, or eat it straight out of the fridge. Either way, this big breakfast is the perfect post-workout refuel.
Lunch
Your high-protein lunch meal prep could take the form of leftovers from last night’s dinner, pre-chopped pieces you assemble when it’s time to eat, or a packed lunch you box up the night before.
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1. Luke’s Sweet & Sour Chicken
This classic from Luke is an easy dinner win (cook time: 15 minutes), but it’s an even bigger win when there’s enough to cover tomorrow’s lunch, too.
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2. Dan's Orange Tofu & Brown Rice Bento Box
Turning up to the work lunch table with your own home-made bento box is the ultimate flex.
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3. Dan’s Turkey & Sundried Tomato Wrap
Once you’ve perfected the wrap, pack ‘n’ go with Dan’s super simple high-protein wrap, there’s no looking back.
Dinner
Give your body the protein it needs to lock in those gains overnight.
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1. One-pot Sticky Coconut Chicken Rice
A Thai-inspired pot that only takes 10 minutes to prep, but feeds your family and stocks the fridge with leftovers for the next couple of days.
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2. Air Fryer Taco Cups
You won’t believe how much protein is packed into these (almost) bite-sized cups.
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3. Creamy Roasted Tofu & Cauliflower Korma
Packed with flavor and plant-based protein, this Indian-inspired korma is great for batch cooking and freezing.
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4. High-protein Lentil Braise with Flatbread
Dunking of flatbread into our plant-based Lentil Braise is mandatory. Luckily, with a batch in the fridge, you can reheat as soon as you get home and be dunking in no time.
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