THE GUIDE
HIGH PROTEIN MEAL PREP: A PRACTICAL GUIDE
Hitting 150–200g of protein a day sounds simple — until Wednesday hits and you're staring at a takeaway menu. This is the no-nonsense playbook we use with clients who've dropped 3 stone, built lean muscle, and stopped white-knuckling their diet. Real food. Real results.
1. SET YOUR PROTEIN TARGET
The research-backed range for active adults is 1.6–2.2g of protein per kg of bodyweight. For an 80kg person, that's 128–176g per day. Split across 4 meals, that's roughly 40–50g of protein per meal — which is exactly why every Parkers meal lands at 50g+.
2. KNOW WHAT 50G LOOKS LIKE
- 200g cooked chicken breast — ~60g protein
- 200g lean steak — ~55g protein
- 250g cooked white fish — ~55g protein
- 4 large eggs + 100g cottage cheese — ~40g protein
- 200g Greek yoghurt + 1 scoop whey — ~45g protein
3. THE WEEKLY PREP TEMPLATE
The fastest way to fail is winging it. Pick one prep day, cook three proteins, two carbs, and one big tray of vegetables. Mix and match across the week so it never feels repetitive.
| SLOT | PROTEIN | CARB | VEG |
|---|---|---|---|
| Breakfast | Eggs + Greek yoghurt | Oats | Berries |
| Lunch | Chicken breast | Rice | Broccoli |
| Dinner | Lean steak / fish | Sweet potato | Salad |
| Snack | Whey + cottage cheese | Fruit | — |
4. TRACK MACROS, NOT MOODS
Weigh portions for the first two weeks. After that you'll eyeball them accurately. Aim for a small calorie deficit (~300–500 kcal) if losing weight, or a slight surplus if building. Protein stays high in both.
5. THE LAZY-DAY SHORTCUT
Honest truth: most people quit because the prep day eats their Sunday. That's exactly why we built Parkers. Every meal is chef-prepared, freshly cooked, 50g+ protein, calorie-controlled, and delivered to your door — so the only decision you make is which one to heat up.
"Lost 3 stone eating Parkers — never felt like a diet."
— Real customer result