Free guide + generator
Meal prep for the gym (Sunday-friendly)
Free AI meal-prep planner for lifters. Generate a high-protein Sunday meal prep with macros and a shopping list. Built around what you already have.
One Sunday, four containers, five days of gains. ProteinPlan generates a batch-cook meal prep around your existing ingredients, hits your protein target, and writes the shopping list for the rest.
What this plan looks like
- Designed to batch-cook in under 60 minutes
- 5 lunches + 5 dinners in one go
- Containers stay good in the fridge for 4–5 days
- Same macros every day so progress is measurable
Sample day
| Meal | Food | Protein |
|---|---|---|
| Lunch container | Chicken + rice + broccoli + sauce | 55g |
| Dinner container | Ground turkey + sweet potato + greens | 50g |
| Snack | Greek yogurt + granola | 25g |
| Pre-bed | Cottage cheese + berries | 25g |
Generate your version in 10 seconds
Tell ProteinPlan what's in your fridge and your goal. Get macros and a shopping list back.
Generate my meal plan