Meal Prep, Ingredients
Full Ingredient List for 7 Days
Proteins (buy in bulk & portion for the week):
Greek yogurt (1kg)
Protein powder (9 scoops or approx. 270g)
Lean beef mince (550g)
Lean beef strips (550g)
Chicken breast (750g)
Chicken thighs (200g)
Lamb leg steak (150g)
Lean lamb mince (200g)
Lamb cutlets (200g)
Tuna (1 can = 100g)
Cottage cheese (150g)
Eggs (6 whole)
Carbs (buy in bulk & prep ahead):
Brown rice (650g)
Quinoa (300g)
Sweet potato (450g)
Whole wheat wrap (3 wraps)
Whole wheat toast (2 slices)
Rice cakes (8 cakes)
Rolled oats (80g)
Bananas (4 + 1/2)
Healthy Fats:
Peanut butter (5 tbsp)
Almond butter (4 tbsp)
Almond milk (1.3L)
Olive oil (9 tbsp or 135ml)
Avocado (250g or approx. 2-3 medium avocados)
Almonds (15g)
Chia seeds (10g)
Veggies (buy fresh or frozen):
Spinach (230g)
Mixed greens (100g)
Broccoli (250g)
Carrots (200g)
Bell pepper/capsicum (200g)
Zucchini (100g)
Cucumber (150g)
Cherry tomatoes (100g)
Berries (100g)
MEAL PREP STRATEGY (Simple & Efficient)
Protein Prep (Bulk cook 3 days in advance):
Day 1-3: Grill 600g chicken breast, 300g lean beef mince, and 200g lamb mince. Store in separate containers.
Day 4-7: Repeat on Day 3 for freshness.
Carb Prep (Batch cook once for the week):
Cook 700g of brown rice and 1.2kg sweet potato.
Portion into containers (100g rice + 150g sweet potato per meal).
Veggie Prep (Fresh or frozen for convenience):
Chop bell peppers, cucumbers & broccoli.
Store in separate containers.
Steam or stir-fry broccoli and spinach when needed.