The 5-Day High-Protein Workweek Blueprint
Stop agonizing over what to cook every evening. By batch-preparing just two complementary main recipes and one protein snack on Sunday, you secure 100% of your Monday–Friday lunches, dinners, and afternoon fuel in 105 minutes.
The 105-Minute Sunday Kitchen Timeline
Execute in parallel across the oven, stovetop, and cutting board to maximize cooking efficiency:
1. Marinades & Rice Cooker
Start 3 cups of brown jasmine rice in the rice cooker. Blend the Greek yogurt chipotle adobo marinade and coat chicken breasts. Whisk the carne asada citrus marinade and bag flank steak.
2. Sheet Pan Roasting & Eggs
Boil 6 omega-3 eggs for 10 minutes, shock in ice water. Drain, dry, and season 3 cans of fiesta chickpeas and roast at 425°F on a sheet pan for 25 minutes.
3. Grill Chicken & Sear Flank
Grill or pan-sear chipotle chicken breasts for 7 min per side. In a screaming-hot cast iron skillet, sear flank steak 4 min per side. Rest both proteins on carving boards for 10 minutes.
4. Portion, Label & Stack
Slice proteins against grain. Line up 10 glass meal prep containers. Evenly scoop rice, beans, proteins, and slaw into compartments. Seal, stack in the fridge, and wash pans.
Master Sunday Grocery List
Everything needed to execute this entire 5-day plan for one person:
🍗 Meats & Proteins
- • 1.5 lbs Boneless Skinless Chicken Breasts
- • 1.5 lbs Lean Flank Steak
- • 1 dozen Large Omega-3 Eggs
- • 1 tub (16oz) 0% Plain Greek Yogurt
- • 1 tub (16oz) Low-Fat Cottage Cheese
- • 1 pack (8oz) Fresh Mozzarella Pearls
🥦 Fresh Produce
- • 1 bag (16oz) Shaved Brussels Sprouts
- • 1 bag (16oz) Shredded Purple/Green Cabbage
- • 2 pints Cherry or Grape Tomatoes
- • 1 English Cucumber & 1 bag Baby Carrots
- • 1 bunch Fresh Cilantro & 1 bunch Fresh Dill
- • 5 Fresh Limes & 2 Oranges
- • 1 Honeycrisp Apple & 1 bulb Garlic
🥫 Grains & Pantry Staples
- • 1 bag (2 lbs) Brown Jasmine Rice
- • 1 box (16oz) Tricolor Rotini Pasta
- • 2 cans (15oz) Black Beans
- • 3 cans (15oz) Organic Chickpeas
- • 1 small can Chipotle Peppers in Adobo
- • 1 jar Avocado Oil Mayonnaise
- • Taco Seasoning, Cumin, Smoked Paprika, Dried Oregano
Want to build your own custom workweek combination?
Spin our interactive engine to pair random high-protein recipes in seconds.