High Protein 4‑Day Meal Prep
A high‑protein, low‑calorie meal‑prep plan that provides a ready‑to‑eat breakfast, lunch, and dinner. The menu combines lean chicken and beef, wholesome basmati rice and oats, and protein‑rich dairy for a balanced, fitness‑friendly day.
Recipe by David Banks | Online Coach· Structured by ReelsMeals
From: Instagram(view original)
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Cooking context
1 hr 20 min estimated total time for 1 servings.
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Ingredients
- 1 2/5 oz oats
- 7 1/10 oz fat free Greek yogurt
- 0.71 oz chocolate protein powder
- 0.18 oz chia seeds
- 0.63 cup unsweetened almond milk
- 1 tbsp stevia powder
- 1 Twirl bar
- 7 1/10 oz chicken breast
- 1 3/5 oz Heinz sweet chilli sauce
- 1 4/5 oz raw basmati rice
- 0.07 oz sesame seeds
- 0.18 oz spring onion
- Frylight
- salt, to taste
- pepper, to taste
- 7 1/10 oz low fat beef mince
- 2 piece lasagna sheets
- 7 1/10 oz fat free cottage cheese
- 3 1/2 oz red lasagna sauce
- 1 1/5 oz mozzarella cheese
- Lindhals white chocolate protein yogurt
Instructions
- 11. In a medium bowl combine 40 g oats, 200 g fat‑free Greek yogurt, 20 g chocolate protein powder, 5 g chia seeds, 150 ml unsweetened almond milk, and 1 tbsp stevia powder; stir until a smooth batter forms.
- 22. Sprinkle the crushed Twirl bar over the mixture, give it a quick stir, then cover and refrigerate for at least 3 hours (or overnight) to set the breakfast parfait.
- 33. While the breakfast is chilling, rinse 50 g raw basmati rice under cold water, then place it in a saucepan with 150 ml water; bring to a boil, reduce to a simmer, cover, and cook for about 10 minutes until tender. Remove from heat and let stand, covered, for 5 minutes.
- 44. Dice the 200 g chicken breast into bite‑size pieces; season lightly with salt and pepper.
- 55. Heat a non‑stick skillet over medium‑high heat, spray lightly with Frylight, and add the diced chicken. Cook, stirring occasionally, for 5‑6 minutes until the pieces are lightly browned.
- 66. Add 45 g Heinz sweet chilli sauce to the chicken, stir to coat, and cook an additional 2 minutes. Finish by sprinkling 5 g finely sliced spring onion and 2 g sesame seeds over the mixture; set aside to serve over the cooked rice.
- 77. In a separate skillet, spray Frylight and add 200 g low‑fat beef mince; break up with a spatula and brown for 4‑5 minutes. Season with salt and pepper.
- 88. Stir in 100 g red lasagna sauce, simmer for 2 minutes, then remove from heat.
- 99. Pre‑heat the oven to 356°F (350°F). In a baking dish, layer half of the meat‑sauce mixture, place one lasagna sheet, spread half of the 200 g cottage cheese, then repeat the layers (meat sauce, second lasagna sheet, remaining cottage cheese).
- 1010. Sprinkle 35 g shredded mozzarella evenly over the top layer.
- 1111. Bake the assembled lasagna for 25‑35 minutes, checking after 25 minutes; the cheese should be melted and lightly golden.
- 1212. Remove the lasagna from the oven and let it rest for 5 minutes before serving.
- 1313. Portion the chilled breakfast parfait into a container, the chicken‑rice bowl into another, and the baked lasagna into a third container for the day's meals.
- 1414. As a snack, enjoy a serving of Lindhals white chocolate protein yogurt.
- 1515. Store all containers in the refrigerator; reheat the lunch and dinner portions in the microwave for 1‑2 minutes before eating.
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Frequently asked questions
- How long does it take to make High Protein 4‑Day Meal Prep?
- About 1 hour 20 minutes in total: 25 minutes of prep and 55 minutes of cooking.
- How many servings does this High Protein 4‑Day Meal Prep recipe make?
- This recipe makes 1 serving as written; ingredient quantities on this page can be scaled.
- Where does this High Protein 4‑Day Meal Prep recipe come from?
- It was shared by David Banks | Online Coach on instagram.com. ReelsMeals structured the original post into this step-by-step card; the original is linked above.