The system I use to hit 150g of protein each day.

Why You Need a Simple, Consistent Meal PLanning System

If you’re serious about improving your health, building muscle, or just feeling more energized, a consistent meal plan is non-negotiable. Here’s why:

1. Supports Recovery and Muscle Growth: Your body needs protein to repair tissues, build muscle, and carry out countless vital functions. Without a steady supply, you won't recover as effectively, and your progress will stall.
2. Keeps You Full and In Control: Having enough protein in your meals helps you stay full longer, preventing those urges to raid the local canteen and devour every donut in sight. Consistent protein intake is your best defense against cravings that can derail your progress.

The System: Keep It Simple and Effective

1. Commit to Weekly Food Shopping Let’s be real: without a proper food shop each week, the whole plan falls apart. You need to make this a habit. It's about saving time, money, and cutting out the excuses. Stop being lazy and just do it. I know it can be tough—I struggled with this myself for years—but the key is consistency. Don’t beat yourself up if you’re not perfect; just get back on track and keep going.

2. Stick to Core Protein Sources Have a few core protein options that you rely on every week. This makes meal prep straightforward and keeps things flexible. You can create hundreds of meal variations using just a few staples. Here’s what works for me:

• Morning Routine: I start my day with a protein yogurt because I’m not in the mood to eat a big meal when I wake up. It’s quick, easy, and gives me the boost I need to get going.
• Lunchtime Strategy: For lunch, I keep it super simple with cooked chicken—whether it’s in wraps, with rice, or tossed into a salad. I don’t want to bother with cooking chicken fresh every day or worry about it smelling up the office. Having it pre cooked with a nice sauce is needed and i just change them up.
• Dinner Variety: Dinners are where I mix things up. I aim for something different each night to keep things interesting. If there are leftovers, I’ll have them for lunch the next day instead of the usual chicken—easy and efficient.

Why This Approach Will Keep You on Track

This system isn’t about perfection; it’s about consistency. By having a simple, structured approach to your meals, you reduce decision fatigue, make healthier choices easier, and stick to your goals without overthinking it. It might take some time to build these habits, but once you do, you’ll notice how much easier it is to stay committed to your long-term health journey.

Here's what i get every Sunday and it helps me stay on track through the week.