Updated 30 September 2026
If you're training for strength or size, high protein meals for muscle gain need to be easy, tasty and ready when you are. Meal prep is the answer: one session in the kitchen on a Sunday, and your lunches are sorted for the week. Here are five simple chicken and beef mince lunches, each with roughly 40–50g of protein per portion, plus batch cooking and storage tips from the butcher's counter.
The meat
- 4kg Misshaped Diced Chicken Breast (£22.99): 4kg of frozen diced chicken breast. The pieces are irregular in shape, which makes no difference in a curry or stir-fry.
- Fresh Lean Beef Mince - 5 x 400g (£36.99): five 400g packs of lean beef mince, approximately 10% fat, according to its product listing.
- Essential Batch Cook Box (£52.99): 2kg of misshaped diced chicken breast (previously frozen) and 5 x 400g packs of lean beef mince, plus bonus sausages, per the product page.
Protein figures below are estimates based on typical values of about 24g of protein per 100g of raw chicken breast and about 19–21g per 100g of raw lean beef mince. Your figures will vary with portion sizes and brands, so check the labels if you track closely.
1. Chicken tikka rice bowls
Per portion: 200g raw diced chicken, about 48g protein from the chicken.
Marinate 800g diced chicken in 200g Greek yoghurt, 2 tbsp tikka paste, lemon juice and salt. Roast on a lined tray at 220°C for 18–20 minutes, until cooked through and charred at the edges. Divide it between 4 boxes with basmati rice, cucumber, red onion and a spoonful of yoghurt.
2. Lean beef chilli with rice
Per portion: 200g raw lean mince, about 38–42g protein from the beef, plus more from the beans.
Brown 800g lean beef mince for 8–10 minutes, until there's no pink. Add an onion, peppers, garlic, 2 tsp each of cumin and smoked paprika, chilli to taste, 2 tins of chopped tomatoes and a drained tin of kidney beans. Simmer for 30 minutes. Serve with rice or sweet potato. See chilli con carne with lean mince.
3. Garlic chicken and broccoli stir-fry
Per portion: 200g raw diced chicken, about 48g protein.
Stir-fry 800g diced chicken in a hot wok, in batches, for 6–8 minutes, until cooked through. Add garlic, ginger, broccoli and peppers, then a sauce of 4 tbsp soy, 1 tbsp honey, 1 tsp cornflour and a splash of water. Serve with noodles or rice. See how to cook diced chicken breast in the pan.
4. Beef and lentil bolognese
Per portion: 150g raw lean mince, plus lentils, about 38–42g protein in total.
Brown 600g lean mince, add onion, carrot, celery and garlic, then 100g dried red lentils, 2 tins of tomatoes and 400ml stock. Simmer for 30–40 minutes, until the lentils are soft. Serve with wholewheat pasta. The lentils add fibre and extra protein. See our beef mince bolognese.
5. Piri piri chicken wraps
Per portion: 180g raw diced chicken, about 43g protein.
Toss 720g diced chicken with piri piri seasoning and oil, and cook in a hot pan or the air fryer at 200°C for 12–15 minutes, shaking halfway, until cooked through. Pack it separately from wraps, salad and a pot of yoghurt dressing, and assemble at lunch so the wraps don't go soggy.
A simple Sunday prep plan
- Thaw the chicken and mince in the fridge the day before.
- Get the rice or pasta on first.
- Oven: chicken tikka tray.
- Hob: chilli in one pan, stir-fry in the wok.
- Cool quickly, portion into boxes, and label them with the date.
Two meals, four portions each, take about 90 minutes.
Storing meal prep safely
- Cool cooked food quickly, within about 2 hours, then refrigerate it.
- Eat refrigerated meal prep within 2 days, in line with common food safety advice for cooked leftovers, or freeze it.
- Freeze portions for later in the week. Most of these meals freeze well for up to 3 months. Thaw them in the fridge overnight.
- Reheat until piping hot all the way through, and only reheat once.
- Cook chicken and mince through: no pink, clear juices, steaming hot.
How much protein do you need?
Sports nutrition guidance commonly quotes about 1.2–2g of protein per kg of body weight a day for people training hard, compared with about 0.75g per kg in the UK reference intake for adults. Spreading protein across meals helps. A registered dietitian can give personal advice. See our highest-protein meats chart.
Keep it interesting
Rotate the sauces and spices each week (jerk, fajita, teriyaki, Moroccan), vary your carbs and veg, and freeze a few portions so you're not eating the same thing five days running.
For more ideas, see lean chicken and mince for macros and our bulk chicken breast meal prep guide. Browse our high-protein meat boxes and lean meat.
High-protein meal prep FAQs
What are good high protein meals for muscle gain?
Chicken rice bowls, lean beef chilli, chicken stir-fries, beef and lentil bolognese and chicken wraps are all easy and high in protein.
How long does meal prep chicken last in the fridge?
Eat cooked chicken meal prep within 2 days, or freeze it for up to 3 months.
Can you freeze meal prep?
Yes. Most chicken and mince dishes freeze well. Thaw them in the fridge and reheat until piping hot.
Is diced chicken breast good for meal prep?
Yes. It's lean, high in protein and quick to cook, and misshaped diced chicken is good value for batch cooking.
How much protein is in 200g of chicken breast?
About 48g, raw, based on typical values of about 24g per 100g.