Weekly Plans
5-Day High-Protein Meal Plan
5-Tage Protein-Wochenplan
A bilingual plan for efficient cooking: one prep block, five lunches, and matching storage gear.
Ingredients
- 700 g protein base: chicken, tofu or lentils
- 500 g rice, potatoes or quinoa
- 1 kg vegetables
- 2 sauces: herb yogurt and tomato
- Fresh toppings
Method
- Cook one protein base and keep the seasoning flexible.
- Prepare one filling carb base.
- Prep vegetables in two textures: raw-crisp and cooked.
- Make two sauces so the week does not taste repetitive.
- Assemble boxes and add fresh toppings on the day.
Kitchen note: Plan two sauces; that matters more than making five totally different meals.