High-protein bulk meal plan

Ingredients

• 8 large eggs
• 200g full-fat Greek yogurt
• 3 slices whole wheat toast
• 1 tbsp olive oil
• Salt and pepper to taste

Steps

1. Heat olive oil in a non-stick pan over medium heat.
2. Crack eggs into a bowl, whisk well with salt and pepper.
3. Pour eggs into the hot pan and scramble until cooked to your preference.
4. Toast the whole wheat bread.
5. Serve the scrambled eggs alongside the full-fat Greek yogurt and toast.

Ingredients

• 400g (raw weight) Halal chicken breast or thigh
• 2.5 cups cooked brown rice
• 2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots)
• 3 tbsp olive oil
• Salt, black pepper, garlic powder, paprika (for chicken)
• Herbs of choice (optional, for vegetables)

Steps

1. Pat chicken dry and season generously with salt, pepper, garlic powder, and paprika. Drizzle with 1 tbsp olive oil.
2. Preheat air fryer to 200°C (400°F). Place chicken in the air fryer basket and cook for 18-25 minutes, flipping halfway, until internal temperature reaches 74°C (165°F).
3. While chicken cooks, prepare brown rice according to package instructions.
4. Toss mixed vegetables with 2 tbsp olive oil, salt, pepper, and herbs if desired. You can roast these in the air fryer for 10-15 minutes (you might need to do this after the chicken or in a separate batch) or steam them.
5. Serve the air-fried chicken with a generous portion of brown rice and roasted/steamed vegetables.