MOGLORD · WEB STORY

Meal prep that doesn't taste like punishment?

The protein anchors, the rotation system, and a sample day.

THE SYSTEM

Prep anchors, not full meals

Cook 2–3 protein anchors in bulk — chicken, eggs, Greek yogurt, lentils. Build meals around them.

ANCHOR 1

Chicken breast: the workhorse

About 31 g protein per 100 g cooked. Grill a kilo on Sunday; it covers lunches for three days.

ANCHOR 2

Eggs: cheapest complete protein

About 6 g per egg. Boil a dozen for snacks and breakfasts — they keep 5 days in the fridge.

ANCHOR 3

Greek yogurt + whey: the top-up

Yogurt gives ~10 g per 100 g; a whey scoop ~25 g. Together they rescue any day running low.

SAMPLE DAY

A 150 g day, assembled

Eggs + yogurt (35 g) → chicken wrap (45 g) → whey shake (25 g) → salmon + lentils (45 g) = ~150 g.

FLAVOR RULE

Same protein, three sauces

Boredom kills meal prep, not chicken. Rotate sauces and spices — buffalo, garlic-herb, tikka.

STORAGE

3 days fridge, rest frozen

Cooked chicken keeps 3–4 days refrigerated. Portion the rest into freezer boxes on day one.

THE BOTTOM LINE

Anchors + rotation = consistency

Prep the proteins, vary the flavors. The protein guide has gram counts for every common food.

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