300g Protein Meal Plan for Bodybuilders & Hard-Gainers

SKILLSPORTSPREP Weekly Meal Prep Guide

Success with a high-protein diet comes from preparation. Dedicate 2-3 hours on Sunday to prep for the week ahead. This makes it easy to stay consistent.

The Shopping List Strategy

Group your list by section (Meat, Produce, Dairy, Dry Goods) to be efficient at the store. Focus on buying in bulk where possible (chicken, beef, rice, oats).

• Proteins: Chicken Breast (4-5 lbs), Lean Ground Beef (2-3 lbs), Steak (2 lbs), Salmon (1.5 lbs), Eggs (2 dozen), Tuna Cans (3-4).
• Carbs: Brown Rice (large bag), Quinoa (large bag), Sweet Potatoes (5-6), Oats (large container), Whole-Wheat Bread.
• Fats: Almonds, Walnuts, Peanut/Almond Butter, Olive Oil.
• Supplements: Whey & Casein Protein Powder.
• Produce: Spinach, Broccoli, Asparagus, Onions, Peppers, Bananas, Berries.

Batch Cooking: Your Sunday Ritual

Cook your staple ingredients all at once. This is the most important step.

• Chicken: Bake or grill all 4-5 lbs of chicken breast. Let it cool, then dice or shred it.
• Ground Beef: Brown all the ground beef with onions and seasoning. This will be used for chili and bowls.
• Rice & Quinoa: Use a rice cooker to make a large batch of both brown rice and quinoa.
• Hard-Boiled Eggs: Boil a dozen eggs at once for quick snacks.
• Vegetables: Chop all your veggies (peppers, onions, broccoli) so they are ready to be thrown into meals.

Daily Portioning

Use food storage containers to assemble your meals for the next 2-3 days (e.g., Monday-Wednesday). This keeps food fresh and makes grabbing a meal simple.

• For each lunch/dinner container, add a protein source (e.g., 8oz chicken), a carb source (e.g., 1 cup rice), and vegetables.
• Bag up nuts and other dry snacks into daily portions.
• Prepare overnight oats or shakes the night before for an easy morning.