High-Protein Meal Prep.
Meal prep works best as a repeatable system: cook protein and carbs in batches, prepare vegetables, then change sauces and seasonings so the meals do not all taste identical.
The basic formula.
Build each box from a protein anchor, a carb source, vegetables and a measured flavour component.
- Protein: chicken, turkey, lean beef, fish, tofu or tempeh
- Carb: rice, potatoes, pasta, couscous or wraps
- Vegetables: fresh, frozen or roasted
- Flavour: curry sauce, salsa, yogurt sauce, herbs or spice blends
Prep components, not just finished meals.
Cooking components separately makes it easier to create different combinations across the week.
- Chicken can become a rice bowl, wrap or pasta meal.
- One batch of rice can pair with curry, chilli or stir-fry.
- Keep some sauces separate until serving.
Storage and safety.
Cool cooked food promptly, refrigerate or freeze appropriately, and follow the storage instructions and current food-safety guidance for the ingredients you use.
- Use clean containers.
- Keep chilled food cold.
- Reheat food thoroughly when the product or recipe requires it.
Keep building the plan.
Use the nutrition hub to find protein-food lists, meal ideas, meal prep and daily target guides.
Track the food. See the pattern.
SEQD combines nutrition tracking with the training context you are already logging.
General nutrition education only. Food values vary by brand, portion and preparation. If a medical condition affects your diet or protein intake, get individual advice from a qualified healthcare professional or dietitian.