90-Minute Sunday Meal Prep for a 200 g Protein Day
Four containers, one sheet pan, zero sad chicken. A repeatable system that survives a real work week.
Dev Sharma
Nutrition Editor
Meal prep fails when it is treated as a cooking marathon. It works when you cook components, not meals, and assemble at the point of eating. Ninety minutes on Sunday buys you five days of 200-gram protein days without a single reheated sad-chicken experience.
The 90 minutes, in order
- 0–10 min: oven to 220°C. Two sheet pans in. Chicken thighs on one, tray of peppers, red onion and broccoli on the other.
- 10–25 min: rice cooker on with 400 g dry rice. Boil a dozen eggs.
- 25–45 min: brown 1 kg of lean beef mince with garlic, cumin, smoked paprika and a tin of tomatoes.
- 45–65 min: blend the yoghurt-herb sauce; portion the overnight oats into five jars at 40 g protein each.
- 65–90 min: cool, portion, label. Protein total across the system: 1,000 g.
Rotate the assembly order across the week so Tuesday does not eat like Monday: chicken-and-rice bowl, beef-and-pepper bowl, then a fast omelette night using the boiled eggs and leftover vegetables.
Written by
Dev Sharma
Nutrition Editor · Chicago, IL · 156 articles
Registered dietitian who spent six years in professional rugby kitchens. Allergic to fad diets and to under-seasoned chicken.
