High-Protein Meal Prep: Batch-Cook for More Protein
High-protein meal prep means building every pre-cooked meal around a strong protein source so you hit your daily target effortlessly. A common guideline is 1.6 to 2.2 g of protein per kilogram of body weight per day, split across 3 to 4 portions of roughly 30 to 40 g each. The best building blocks: chicken breast, cottage cheese, tuna, eggs, tofu and lentils.
Why batch-cook for protein?
Protein is the most satiating of all nutrients, protects muscle while you're losing fat, and is the building block for muscle growth. The everyday problem is rarely knowledge — it's execution. That's exactly where prepping helps: when the protein source is already portioned in the fridge, you reach your 30 to 40 g per meal almost automatically.
How much protein per meal?
The daily total is what matters most; spreading it out just makes it easier and supports muscle protein synthesis. In practice: split your daily target across 3 to 4 meals, so roughly 30 to 40 g per portion.
The best protein building blocks (per 100 g)
| Food | Protein / 100 g | Note |
|---|---|---|
| Chicken breast (cooked) | ~31 g | lean, neutral |
| Canned tuna (in water) | ~25 g | fast, shelf-stable |
| Salmon (cooked) | ~25 g | provides omega-3 |
| Eggs | ~13 g | one egg ≈ 6–7 g |
| Tofu (firm) | ~12 g | plant-based, complete |
| Cottage cheese | ~11 g | cheap, versatile |
| Greek yogurt (plain) | ~10 g | great for breakfast |
| Lentils (cooked) | ~9 g | plus fiber |
3 simple example combos
Classic: 150 g chicken breast (~46 g protein) + rice + broccoli — about 50 g protein per box. Fast & cold: a large serving of cottage cheese or Greek yogurt with oats and berries — ideal for breakfast or a snack. Plant-based: tofu (~12 g/100 g) with lentils and veggie rice — easily 30 g-plus per portion. The gram figures are guidelines and depend on brand and cooking.
How long does it keep?
As with any meal prep: cooked dishes keep refrigerated for about 3 to 4 days. Protein-heavy dishes (poultry, fish, eggs) should be cooled quickly and frozen if in doubt.
GymLog AI — protein in view
GymLog AI makes your protein target visible: capture a meal by photo or chat, the AI calculates the macros, and you see how much protein you still need that day. By photo or chat, a meal is captured in seconds. The app is pre-launch and available via the waitlist; processing is GDPR-compliant.
Hit your protein target with GymLog AI
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- USDA FoodData Central (protein values per 100 g). fdc.nal.usda.gov
- Jäger, R., et al. (2017). ISSN Position Stand: Protein and Exercise. JISSN, 14:20. jissn.biomedcentral.com