High-Protein Meal Prep: The Batch-Cooking Playbook

By Nicko Leon — Fitness Kitchen Series

Stop cooking every night and start eating better all week. This is a complete batch-cooking system built around one simple promise: cook once, then mix, match, and eat all week.

Inside you'll find:

• 50+ high-protein recipes across breakfast, lunch, dinner, and snacks
• The Prep Matrix — a 3x3 system that turns a handful of batched proteins, carbs, and vegetables into dozens of different meals
• 20 sauces and 10 flavor profiles that make the same base ingredients taste like a new cuisine every day
• Master batch-cooking methods for proteins, carbs, and vegetables that reheat well
• A step-by-step 90-minute weekly prep session you can run on autopilot
• Fridge and freezer storage guides, office and travel meal prep tips, and 5-/10-/15-minute emergency meals
• A 4-week challenge that builds you from a 45-minute starter prep to a full 10-meal freezer bank
• Bonus tools: shopping lists, a batch calculator, a prep-day checklist, and a protein cheat sheet

Whether you're prepping lunches for the office, feeding a family, or just tired of the same boring chicken and rice, this playbook gives you the system — not just recipes — to make high-protein eating sustainable.

Digital download (PDF).