Why High-Protein Meal Prep?

Let’s cut through the noise. Every coach, influencer, and supplement company (yes, even ones like us) will talk up protein. But here’s the bottom-line: the majority of lifters, tactical athletes, and just regular folks under-eat protein by a mile. Not enough protein = muscle loss, slow recovery, and more cravings for junk. I’ve felt it firsthand after back-to-back travel weeks—strength tanks, and you feel soft. Not ideal.

When Piper says, "God is most glorified in us when we are most satisfied in Him," I’m reminded nutrition isn’t about vanity. It’s about fuel for obedience, worship, service, and strength—inside and outside the gym.

The Plan: 5 Steps to (Actually) Simple Meal Prep

Ready to stop thinking and start doing? Here’s my approach—the same one I use for my family of five, busy ministry schedule, and training six days a week.

1. Set Your Anchor Meals

Pick 2-3 protein sources and 2-3 carb sources you genuinely enjoy—think chicken thighs, lean ground beef, eggs, salmon; potatoes, jasmine rice, oats, or even good sourdough. Don’t overcomplicate it.

I usually anchor my week with:

• Protein: Chicken thighs (oven-baked), ground turkey, eggs
• Carbs: Jasmine rice, red potatoes, rolled oats
• Veggies: Broccoli, bell pepper, spinach (frozen is fine, don’t make it a moral issue)

2. Batch Cook Protein

Sunday night, after the kids are down, I throw 4 lbs. of chicken thighs in the oven (olive oil, salt, pepper, garlic powder—done). While those bake, I brown 2 lbs. of ground turkey with taco seasoning. Takes under an hour, and you’ve got protein for the majority of lunches and dinners.

3. Make Carbs Easy

If you have an Instant Pot, rice and potatoes just go on autopilot. I’ll cook 6-8 cups of jasmine rice and a tray of red potatoes in 30 minutes. Store in glass containers—grab and go all week.

4. Assemble Not-So-Boring Meals

Here’s how this looks Monday through Saturday:

• Lunch: 6 oz. chicken, 1 cup rice, 1 cup broccoli, salsa + avocado
• Dinner: 6 oz. turkey, 2 potatoes, side salad, olive oil
• Breakfast: 4 eggs scrambled with spinach, oats with berries + cinnamon

Want flavor? Change the sauces (salsa, hot sauce, coconut aminos) or roast veggies with different spices. This isn’t a punishment—it’s fuel for obedience. And yes, I’ll throw in MissionFit REBUILD in my post-workout if I’m pressed for time and need an extra protein/probiotic hit.

5. Plan (and Enjoy) Your Favorite "Fun Meals"

Here’s where most meal plans implode. You need at least one meal a week that’s just good food with your people. For us, it’s Friday night homemade pizza (the kids love it), and Sunday after-church potlucks. Don’t feel guilty—just plan for it. This is where Spurgeon’s wisdom hits: "Our Savior sanctified common life and made it holy by His participation." Pizza night is about fellowship, not just macros.

FAQs (The Stuff I Actually Get Asked)

• Do I have to eat boring food? No. Use seasonings, salsas, and herbs—don’t punish yourself. God made food to be enjoyed.
• What about snacks? Greek yogurt, cottage cheese, beef jerky, fruit, or a scoop of protein powder if you’re on the road.
• How much protein? I aim for 1 gram per pound of bodyweight. If you’re 180 lbs., that’s 180 grams per day—split over 3-4 meals.
• How do you handle meal prep fatigue? Sometimes I skip it and just double a dinner recipe to last for lunches. It’s about consistency, not perfection.

A Brief Word on Stewardship

Remember: meal prep isn’t about legalism or pride. It’s about stewardship. John Piper once said, "God is not honored by short-lived, frenzied, burst-of-enthusiasm resolutions. He is honored by patient, persistent, faithful, day-in and day-out obedience." The lunch you pack, the breakfast you plan—it’s not flashy, but it quietly honors Christ in the daily grind.

Let’s keep it simple, keep it protein-forward, and keep our eyes on Christ—even in the kitchen.

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Have questions about meal prep, macros, or fitting your nutrition around a crazy life? Drop a comment or shoot me a message. We’re in this together—every rep, every meal, every day.