100g-Protein Meal-Prep Containers (One Cook, Whole Day)
One steady Sunday cook that hands you a full 100 grams of protein across the day, boxed and ready — chicken, lean beef, rice, roasted veg and a soft-boiled egg, split into containers so a big number stops feeling like a mountain. Around 900 calories across the day’s boxes, the macros already counted. This is the prep I lean on when life gets loud and I still want to eat well.
Prep 01 / Boxed
The first time someone told me to eat 100 grams of protein in a day, I nearly laughed. Not because it’s hard — it isn’t, once you know the trick — but because of how it’s always sold. As a chore. As a punishment. As one of those things you “have to” do, said by someone who clearly doesn’t want you to enjoy a single bite of it. I was about fifteen years into training by then, prepping for a winter of solid work, and I remember sitting in my cold little Stockholm kitchen thinking: there has to be a kinder way to do this. So I started boxing it instead of dreading it.
That’s all this prep really is, love. A big number, broken into three calm meals you can actually look forward to. I cook everything in one go on a Sunday — chicken in the oven, lean beef in the pan, a pot of rice, a tray of veg, a couple of eggs gently boiled — and then I split it into containers so that by the time Tuesday lunch rolls around, hitting 100 grams of protein is just lifting a lid. No maths at the desk. No panic at 9pm. The whole day’s protein is already done and waiting for you.
I make this for myself most weeks, and I’ve made it for people who’d never weighed an ingredient in their life and were sure they couldn’t possibly eat “that much protein.” They could. They did. And they came back the next week asking how to do it again. That’s the bit I love. Not the macros — the look on someone’s face when a scary number turns out to be three nice meals in a box. I’ve got you on this one.
01Who it’s for & when to eat it
This is built for the person who knows they should hit their protein but keeps losing the war at lunchtime. Cook once, eat all day, no decisions to make when you’re tired. Here’s how I steer the three boxes depending on what you’re chasing.
Trim the rice
Keep the protein boxes exactly as they are and cut the rice down to a half portion across the day. You keep all 100g of protein and a big plate of veg for satiety, and the calories drop toward 720. Volume stays high; that’s the whole point on a cut.
Add easy calories
Same protein, more around it. A bigger scoop of rice in each box, a drizzle of olive oil over the veg, a piece of fruit on the side. You’ll clear 1,300+ calories across the day with the same lean base — clean, not heavy.
Steady through the day
Three even meals spread the protein and energy out, which keeps you full and supports recovery without a giant evening overshoot. Lean protein plus a fist of carbs in each box is a calm, dependable way to fuel a normal working day.
Timing: I split it three ways — a box for late morning, one mid-afternoon, one for the evening — but it’s yours to spread however your day runs. Eat a box around training if that suits you; the protein and carbs sit nicely either side of a session.
02Ingredients
Makes one full day — 3 boxes, totalling 100g protein and about 900 calories. Cooking for the whole week? Multiply every line by however many days you’re prepping and keep the proportions the same.
Per box ~33g protein · adjust on the live recipe card- Chicken breast, skinless200 g · 7.1 oz
- Lean beef mince, 5% fat150 g · 5.3 oz
- Egg soft-boiled1 large
- White rice, dry120 g · 4.2 oz
- Broccoli florets200 g · 7.1 oz
- Bell peppers, sliced150 g · 5.3 oz
- Olive oil2 tsp · 10 ml
- Garlic, grated2 cloves
- Smoked paprika1 tsp
- Soy sauce, low-sodium1 tbsp · 15 ml
- Black pepperto taste
- Saltto taste (go light)
Swaps I actually use: turkey mince or extra chicken works in place of the beef if you want the day leaner. No white rice? Swap in jasmine, basmati, or cooked quinoa one-for-one. For more fibre, run the rice half-and-half with brown rice. Vegetarian? Drop the meat and lean on a block of firm tofu and a scoop of Greek yoghurt to keep the protein up — the structure of the prep stays exactly the same.
03Step by step
Three containers, one clear bench
Pull out three meal-prep containers and a clear stretch of bench. Set the oven to 190°C (375°F). This is a one-cook prep, so having everything to hand before you start is half the battle — you’ll be running the oven, a pot and a pan at once.
Magnus says: prep is calmer when the kitchen is. Clear the decks first.
Season and roast the breast
Pat the chicken breast dry, rub it with half the garlic, the smoked paprika, black pepper and a light pinch of salt. Roast at 190°C for 22–26 minutes until it hits 74°C / 165°F in the centre. Rest it five minutes, then slice or cube.
Magnus says: a dry surface and a hot oven gives you colour. Colour is flavour.
Brown the lean mince
While the chicken roasts, brown the 5% beef mince in a dry hot pan — no oil needed, it has enough of its own. Break it up, let it catch a little colour, then stir in the remaining garlic and the low-sodium soy. Cook until no pink remains.
Cook the rice, fluff and cool
Rinse the rice until the water runs clear, then cook it however you normally do — pot, rice cooker, whatever you’ve got. Fluff it with a fork and spread it on a plate to cool a little before boxing. Cooling it spread out keeps it from going gluey.
Roast broccoli and peppers
Toss the broccoli and peppers with the olive oil, a little black pepper and a light pinch of salt, spread them on a tray and roast alongside the chicken for the last 18–20 minutes until the edges char. Roasting beats boiling here — it survives the fridge far better.
Magnus says: boiled veg turns sad by Tuesday. Roasted veg holds up all week.
Soft-boil one egg
Lower the egg into gently boiling water for 7 minutes for a just-set yolk, then straight into cold water. Peel it once cool. One egg is your little extra hit of protein and a nice change of texture in the box.
Split it evenly across three boxes
Divide everything across the three containers — roughly a third of the chicken, beef, rice and veg in each, with the halved egg shared between two of them. Even portions mean even macros, so each box lands near 33g of protein and 300 calories. Cool fully, lids on, into the fridge.
Magnus says: cool it before the lid goes on. Trapped steam is what turns prep soggy.
04The spec sheet
Real numbers, calculated — not guessed. The full day makes 3 boxes, about 900g of food total. Here’s what one box (about 300g) and a flat 100g actually give you, plus the day’s headline of 100g protein.
| Nutrient | Per box | Per 100g |
|---|---|---|
| Energy | 300 kcal | 100 kcal |
| Protein | 33.3 g | 11.1 g |
| Carbohydrate | 30.0 g | 10.0 g |
| — of which sugars | 3.2 g | 1.1 g |
| Fat | 5.6 g | 1.9 g |
| — of which saturates | 1.5 g | 0.5 g |
| Fibre | 3.0 g | 1.0 g |
| Sodium | ~0.34 g | ~0.11 g |
Low for a complete meal. That’s the magic of a high-protein, veg-heavy box — you get a genuinely full plate for a modest calorie count, which is exactly what you want whether you’re holding or losing.
A lifter’s metric. Strong for a full meal with rice and veg in it — most of the energy you’re eating is doing protein’s job, which is exactly the point of a prep like this.
- Vitamin C~70 mg · 78% DV
- Selenium~32 µg · 58% DV
- Vitamin B6~0.7 mg · 41% DV
- Niacin (B3)~9 mg · 56% DV
- Zinc~3.4 mg · 31% DV
- Iron~2.3 mg · 13% DV
Macros are calculated from standard food-composition data and will shift a little with your exact ingredients and brands. Micronutrient figures are estimates against general adult Daily Values. Numbers are for guidance, not medical advice — see our Nutrition Disclaimer.
05Bulk / Cut / TRT variations
One prep, three jobs. The protein base stays the same — you move the rice and the fat around it. Macros below are per box (a third of the day), adjusted for each goal.
The lean default
Keep every gram of protein and the full tray of veg, but halve the rice across the boxes. Maximum food on the plate, calories pulled down. This is how I run it when I want the scale moving and still want to feel full at my desk.
Build it up
Same protein, a bigger scoop of rice in each box and a teaspoon of olive oil over the veg. Add a piece of fruit on the side if you want it. Clean, calorie-dense, and easy to eat across a busy day.
Steady & balanced
The standard box, spread evenly across the day. Moderate carbs, lean protein, a little healthy fat from the egg and oil. Full, steady energy without a big evening overshoot.
06Meal prep & storage
This whole recipe is a prep, so storage is the main event. Cool everything fully before the lids go on, label the boxes if you’re making several days at once, and treat the rice with a little respect — it’s the one component that doesn’t love being left at room temperature.
Boxed and sealed, the chicken, beef and veg hold beautifully for four days. Cook a Sunday batch and you’re sorted through Wednesday or Thursday.
The protein and rice freeze well; freeze the veg too, knowing it softens a little on thaw. Cool fully, freeze flat, thaw overnight in the fridge before reheating.
Microwave the box for 2–3 minutes, stirring once, with a splash of water over the rice to bring it back. Add the egg cold after reheating so it doesn’t go rubbery.
A note on rice, because I’d be a poor cook not to say it: cool it quickly, keep it cold, eat it within a few days, and only reheat it once until it’s piping hot. Treated kindly, rice is the backbone of cheap, easy prep all week long.
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07Common questions
Is 100g of protein a day right for me? +
It depends on your size, your training and your goals, so I can’t put a number on you from here — that’s a conversation for you and a doctor or dietitian if you want one. What I can tell you is that 100g is a common, sensible target for many active adults, and this prep is just a calm way to reach it if it’s the number you’re working toward. Adjust the portions to fit your own plan.
Can I make a whole week at once? +
Yes, with a small caveat. Cooked chicken, beef and rice are best eaten within about four days in the fridge, so for a full seven days I cook half fresh and freeze the rest, thawing two days’ worth at a time. That way nothing sits too long and every box still tastes like food, not leftovers.
How do I keep the rice from going hard? +
Two things. Cool it spread out rather than in a lump, and when you reheat, add a splash of water over the rice before it goes in the microwave. The steam loosens it right back up. A lid or a damp paper towel over the box while it heats helps too.
Can I make this vegetarian and still hit the protein? +
You can. Swap the chicken and beef for a block of firm tofu, browned hard, plus a generous scoop of Greek yoghurt or a vegetarian protein source you like across the day. You’ll need a touch more volume to reach 100g without meat, but the box structure — protein, rice, veg — stays exactly the same.
Do I have to eat it cold? +
Not at all — reheat it. A couple of minutes in the microwave with a splash of water over the rice brings the whole box back to life. I add the soft-boiled egg cold after reheating, since eggs go rubbery if you blast them, but everything else is happiest warm.
This prep is the backbone of a full week of meals.
These boxes are the engine room of my meal plans — seven days of high-protein meals with the macros counted and the grocery list written. You pick the goal; I do the maths and the cooking order.
See the meal plans →08Pairs well with
Magnus Olafsson
I’m Magnus — twenty years under the iron, from a cold gym in Stockholm to the classic-physique stage, and now mostly in my kitchen in a pink apron. I’ve cut for shows, bulked through winters, and I’ve been on TRT since I was thirty-five. I know what it takes to eat for the body you’re chasing, and I know it shouldn’t come with a side of shame.
Everything here is food I actually cook and macros I actually count. I don’t diagnose, I don’t promise, and I never make a number up. I just feed you well and tell you the truth.
Slim Diet Era shares recipes and general nutrition information. It is not medical or dietetic advice, and we do not provide guidance on obtaining or using any controlled substance. See our Medical Disclaimer and Nutrition Disclaimer.