Building muscle requires consistent high protein intake - typically 1.6-2.2g per kilogram of body weight daily. For an 80kg person, that's 128-176g of protein every day. Achieving this consistently without meal prep is challenging and expensive. Meal prepping high-protein meals removes the daily challenge and ensures your nutrition supports your training investment.
High-protein meal prep staples: bulk cook chicken breast (30g protein per 100g), which can be seasoned multiple ways to reduce monotony throughout the week. Ground beef or turkey (20-25g protein per 100g) prepared as mince serves multiple meal applications. Canned tuna (25g protein per 100g) requires no cooking and can be kept as an emergency protein source. Eggs (6-7g protein each) can be hard-boiled in bulk. Greek yoghurt (10g per 100g) serves as breakfast and snack protein.
High-protein meal ideas to batch cook: teriyaki chicken rice bowls (35-40g protein), beef bolognese served over legume pasta for extra protein (40-45g), egg muffins baked in a muffin tin (5-7g each, make 12 at once), and Greek yoghurt parfaits layered with protein granola. Keep protein powder and shakers at work as a backup protein source for days when meal prep runs out. Combining food protein sources with 1-2 protein shakes daily makes 180-200g of daily protein highly achievable.