The Powder-Free High-Protein Meal Prep: 32 whole-food recipes built around one Sunday session a week: weekday breakfasts, 5 days of lunches and a snack batch, then quick dinners. 32 g+ protein per meal. No protein powder. Four weekly plans and grocery lists, with every number calculated from USDA data.
Plus: use the Cookverter kitchen toolkit for free.
Most weeks go wrong at lunchtime on Wednesday, when there is nothing in the fridge and the vending machine is right there.From the welcome page.
Meal prep fixes that, if the food is good enough to look forward to.
This book is built around one cooking session each Sunday. It makes your weekday breakfasts, five lunches and a snack batch, so Monday to Friday you only cook dinner, and most dinners take 30 minutes or less. Every breakfast, lunch and dinner has at least 32 g of protein (on average 44 g) from chicken, turkey, beef, pork, fish, eggs, dairy and beans.
The 4-week plan covers breakfast, lunch, dinner and a snack every day for one adult. Weekends are slower: a cooked breakfast, and lunch from the dinner leftovers.
Every breakfast, lunch and dinner has 32 g of protein or more (44 g on average), from chicken, turkey, beef, pork, fish, eggs, dairy and beans.
One cooking session each Sunday makes your weekday breakfasts, five lunches and a snack batch, so Monday to Friday you only cook dinner.
Most dinners take 30 minutes or less: 7 of the 11 dinner recipes are ready in 30 minutes or less.
Cooked food keeps 3–4 days in the fridge, so the plan freezes Friday’s portions on Sunday and marks them ❄. Weekends are slower: a cooked breakfast, and lunch from the dinner leftovers.
Every ingredient is matched to a USDA FoodData Central entry and added up by script. Every ID is printed in the book.
Grams with cups, spoons and ounces alongside. Oven temperatures in °C and °F, for conventional and fan ovens.
Kitchen basics on pages 6–7: How to run a Sunday session and The fridge-and-freezer rules of meal prep. Then four weeks of plans and grocery lists, the recipe chapters, swaps and a nutrition index.
| Section | What it is | Pages |
|---|---|---|
| Welcome | Why this book | p. 3 |
| How to use this book | How the plan works | p. 4 |
| Protein, from real food | Kitchen basics | p. 5 |
| How to run a Sunday session | Kitchen basics | p. 6 |
| The fridge-and-freezer rules of meal prep | Kitchen basics | p. 7 |
| Storing, freezing and food safety | Kitchen basics | p. 8 |
| Week 1: Teriyaki and tapas | Plan + grocery list | p. 9–10 |
| Week 2: Spice route | Plan + grocery list | p. 11–12 |
| Week 3: Comfort bakes | Plan + grocery list | p. 13–14 |
| Week 4: Roast and noodles | Plan + grocery list | p. 15–16 |
| Breakfasts | 8 recipes | p. 17–24 |
| Lunches | 8 recipes | p. 25–32 |
| Dinners | 11 recipes | p. 33–43 |
| Snacks | 5 recipes | p. 44–48 |
| Swaps and substitutions | Swaps | p. 49 |
| Nutrition index | All 32 recipes at a glance | p. 50 |
| How we calculated + sources | Method and sources | p. 51 |
Cookverter kitchen toolkit. Cooking in cups or ounces? Use our free online converters for volume, weight, oven temperature and cups to grams by ingredient, plus a recipe scaler, at cookverter.com.
Whole-wheat pasta and chicken in a garlicky tomato sauce with spinach, dotted with creamy ricotta and baked under mozzarella. Comfort food in a lunch box.
Serves 3 · Prep 15 min · Cook 28 min
Tip: Reheat with a splash of water until piping hot.
Keeps: Fridge 4 days. Freeze portions up to 3 months. Thaw overnight in the fridge and reheat until piping hot (74 °C / 165 °F).
Cooking for 2 or 6 instead of 3? Scale this recipe with Cookverter, our free recipe scaler.
Nutrition per serving, calculated from USDA FoodData Central values. Brands vary. From page 29 of the book.
Most recipe books don’t say where their nutrition numbers come from. Ours do.
High-protein meal prep from real, everyday food. No powders, no sad desk lunches, no guesswork.
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No. Every recipe gets its protein from ordinary foods: chicken, turkey, beef, pork, fish, eggs, dairy and beans.
Every breakfast, lunch and dinner has 32 g of protein or more, 44 g on average. The snacks are lighter, from 10 g up. Days average about 1,755 kcal (from 1,515 to 2,024) and 145 g of protein across four meals: breakfast, lunch, dinner and a snack. Need more? Add bread, fruit, rice or potatoes and keep the protein.
The book works to 3–4 days in the fridge for cooked food. Monday to Thursday come from the fridge; Friday’s portions are frozen on Sunday, straight after packing, and moved to the fridge to thaw on Thursday evening.
Your weekday breakfasts, five lunches and a snack batch. The book has a page on running the session: oven on first, then the slow things like rice and barley, then the lunch protein.
Each ingredient is matched to a specific USDA FoodData Central entry, and a script adds them up per recipe and per day. The ID for every ingredient is printed in the book. Figures are estimates: brands vary.
Please ask your doctor first. This book is general information, not medical advice, and is not designed for any medical condition. That matters especially if you have kidney or liver disease, diabetes, a digestive condition, have been told to limit protein, or are pregnant or breastfeeding.
A 52-page PDF you can read on a phone, tablet or computer, or print. It is a digital download; nothing is shipped.
9 more powder-free guides, $17 each. Every one is a PDF with full nutrition per recipe.
The Powder-FreeProtein PlanFour weeks of high-protein, lower-carb meals from real, everyday food, with weekly plans and grocery lists.
The Powder-Free High-ProteinSlow CookerDump-and-go and batch slow cooker recipes with 30 g+ protein per main, plus a freezer chapter.
TheProtein + Fiber PlanHigh protein meals with real fiber, from beans, lentils, whole grains, vegetables and seeds.
The Powder-Free High-ProteinAir FryerCrispy, fast air fryer recipes with 26 g+ protein in every breakfast, lunch and dinner.
The Powder-Free High-ProteinVegetarianMeat-free recipes with 29 g+ protein in every breakfast, lunch and dinner. No fake meat.
The Powder-Free High-ProteinBreakfastsSweet and savory breakfasts with 26 g+ protein in each, from 5-minute bowls to weekend brunches.
The Powder-Free High-ProteinSnacks & DessertsSavory and sweet snacks, warm puddings and cool desserts with 12 g+ protein in every one.
The Powder-Free High-ProteinFamily DinnersFamily dinners with 30 g+ protein per adult serving, from pizza night and nachos to fish pie, plus lunchbox recipes.
The Powder-Free High-ProteinMediterraneanRecipes from Greece, Italy, Spain, Turkey, the Levant, France and North Africa, with 29 g+ protein per main.