Prep a week of high-protein meals in five days
A free 5-day email challenge with one small prep job a day: find your protein number, then batch breakfasts, lunches, dinners and two 15-minute backup meals using tested recipes. All five steps take about two hours in total, spread over five days.
- 5 days
- 5 prep jobs
- Free, unsubscribe anytime
5-Day High-Protein Meal Prep Challenge
One short email a day, one step at a time.
- 1Find your protein number5 min
- 2Prep a week of breakfasts30 min
- 3Batch four lunches40 min
- 4Bake a tray of meatballs35 min
- 5Plan two 15-minute dinners15 min
About two hours across the whole week.
Five prep jobs, one stocked fridge
These are the same five prep habits I walk my coaching clients through when busy weeks keep wrecking their eating.
Find your protein number
Use my free protein calculator so every meal you prep this week is built around a target that fits your body.
◷ 5 minPrep a week of breakfasts
Bake one batch of cottage cheese egg bites that reheat in under a minute and carry 25 g of protein per serving.
◷ 30 minBatch four lunches
Choose between Korean beef bowls and a Greek yogurt tuna pasta salad, then pack four lunches in one go.
◷ 40 minBake a tray of meatballs
Bake chicken or Greek turkey meatballs once and split them across dinners with whatever sides you already have.
◷ 35 minPlan two 15-minute dinners
Save two fast backup dinners for the nights the plan falls apart, so takeout stops being the default.
◷ 15 min- Your daily protein number
- A week of breakfasts
- Four lunches ready to grab
- A tray of dinner meatballs
Is this challenge for you?
It is made for busy women, beginners to meal prep, and anyone who wants more protein without counting every bite.
Weeknights feel like a scramble
- Breakfast is coffee and whatever is around
- Lunch comes from a drive-through again
- Meal prep feels like a whole Sunday
- You never know how much protein you need
Your fridge does the deciding
- A protein-packed breakfast waits in the fridge
- Four lunches are packed and ready to grab
- Small prep jobs that fit around real life
- You know your number and how to hit it
Coach Luke
I have spent more than 20 years helping people eat better without crash diets, and meal prep is where most of them finally got consistent. This challenge is the short version of that system, built from recipes already tested on coachluke.com.
- Free recipes with protein on every card
- Free calculators and planning tools
- Weekly emails with practical, no-gimmick tips
Your stocked fridge is five days away
Day 1 lands in your inbox a few minutes after you sign up.
Free. Unsubscribe anytime. I never share your email.
This challenge is general nutrition education, not medical advice. If you have kidney disease, diabetes, a food allergy or follow a medical diet, check your protein target and the recipes with your doctor or a registered dietitian first. Keep prepped meals in the fridge and eat them within 3 to 4 days, and reheat them until steaming hot.
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