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Sunday Meal-Prep — Global Bowls
Meal-prepHigh-proteinGlobal
🔥 2190 kcal💪 183g protein🍚 171g carbs🥑 92g fat🌾 32g fibreper day
One Sunday session → five days of bowls: grilled proteins, roasted vegetables and grains that mix-and-match all week from the fridge.
Day 1
🔥 2190 kcal 💪 194g 🌾 32g
Breakfast
Greek Yogurt with Berries
🍽️ 1.5 cups (360g) Greek yogurt with 1 cup mixed berries
512 kcal · P37
· C55 · F18
· 8 fib
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Lunch
Grilled Chicken & Roasted Veggies
🍽️ 300g grilled chicken breast + 2 cups roasted mixed vegetables
679 kcal · P60
· C46 · F27
· 9 fib
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Snack
Hard-Boiled Eggs
🍽️ 3 hard-boiled eggs
240 kcal · P21
· C2 · F17
· 0 fib
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Dinner
Lean Ground Beef & Beans
🍽️ 250g lean ground beef + 1.5 cups cooked black beans
759 kcal · P76
· C76 · F20
· 15 fib
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Day 2
🔥 2190 kcal 💪 191g 🌾 40g
Breakfast
Cottage Cheese with Fruit
🍽️ 2 cups (440g) cottage cheese + 1 cup mixed fruit
464 kcal · P38
· C43 · F19
· 5 fib
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Lunch
Chicken & Black Bean Salad
🍽️ 200g grilled chicken breast + 1 cup black beans + 2 cups mixed greens + 1/2 avocado + 2 tb
699 kcal · P66
· C51 · F30
· 15 fib
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Snack
Almonds
🍽️ 40g almonds
247 kcal · P9
· C9 · F21
· 5 fib
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Dinner
Lean Ground Beef & Beans
🍽️ 250g lean ground beef + 1.5 cups cooked black beans
780 kcal · P78
· C78 · F21
· 15 fib
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Day 3
🔥 2190 kcal 💪 179g 🌾 32g
Breakfast
Scrambled Eggs & Spinach
🍽️ 5 scrambled eggs + 2 cups cooked spinach + 1 slice whole wheat toast
547 kcal · P39
· C10 · F39
· 4 fib
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Lunch
Turkey & Veggie Stir-fry
🍽️ 250g lean ground turkey + 3 cups mixed stir-fry vegetables + 1 tbsp soy sauce
665 kcal · P58
· C50 · F25
· 8 fib
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Snack
Almonds
🍽️ 40g almonds
235 kcal · P8
· C8 · F20
· 5 fib
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Dinner
Lean Ground Beef & Beans
🍽️ 250g lean ground beef + 1.5 cups cooked black beans
743 kcal · P74
· C74 · F20
· 15 fib
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Day 4
🔥 2190 kcal 💪 160g 🌾 31g
Breakfast
Greek Yogurt with Berries
🍽️ 1.5 cups (360g) Greek yogurt with 1 cup mixed berries
512 kcal · P37
· C55 · F18
· 8 fib
View recipe →
Lunch
Turkey & Veggie Stir-fry
🍽️ 250g lean ground turkey + 3 cups mixed stir-fry vegetables + 1 tbsp soy sauce
679 kcal · P59
· C51 · F26
· 8 fib
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Snack
Almonds
🍽️ 40g almonds
240 kcal · P8
· C8 · F21
· 5 fib
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Dinner
Baked Salmon with Quinoa
🍽️ 200g baked salmon + 1.5 cups cooked quinoa + 1 cup steamed asparagus
759 kcal · P56
· C76 · F25
· 10 fib
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Day 5
🔥 2190 kcal 💪 186g 🌾 27g
Breakfast
Greek Yogurt with Berries
🍽️ 1.5 cups (360g) Greek yogurt with 1 cup mixed berries
512 kcal · P37
· C55 · F18
· 8 fib
View recipe →
Lunch
Turkey & Veggie Stir-fry
🍽️ 250g lean ground turkey + 3 cups mixed stir-fry vegetables + 1 tbsp soy sauce
679 kcal · P59
· C51 · F26
· 8 fib
View recipe →
Snack
Hard-Boiled Eggs
🍽️ 3 hard-boiled eggs
240 kcal · P21
· C2 · F17
· 0 fib
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Dinner
Chicken & Rice Bowl
🍽️ 200g grilled chicken breast + 1.5 cups cooked brown rice + 1 cup mixed vegetables
759 kcal · P69
· C95 · F16
· 11 fib
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Day 6
🔥 2190 kcal 💪 208g 🌾 30g
Breakfast
Scrambled Eggs & Spinach
🍽️ 5 scrambled eggs + 2 cups cooked spinach + 1 slice whole wheat toast
547 kcal · P39
· C10 · F39
· 4 fib
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Lunch
Chicken & Black Bean Salad
🍽️ 200g grilled chicken breast + 1 cup black beans + 2 cups mixed greens + 1/2 avocado + 2 tb
665 kcal · P63
· C48 · F29
· 15 fib
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Snack
Protein Shake
🍽️ 1 scoop whey protein powder + 0.5 cup milk + 0.5 banana
235 kcal · P39
· C13 · F4
· 1 fib
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Dinner
Chicken & Rice Bowl
🍽️ 200g grilled chicken breast + 1.5 cups cooked brown rice + 1 cup mixed vegetables
743 kcal · P67
· C93 · F15
· 10 fib
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🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything
General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.