£6.99 for £86 back

Stop wasting £86 a month on food you don’t eat—get £120 worth of muscle-friendly meals in.

A simple, budget-friendly guide to meal prepping 12 high-protein recipes (30–40g protein each) so you never run out of energy, never waste leftovers, and never guess what to eat. Perfect for busy gym-goers, desk workers, and anyone who hates cooking but wants.

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£86

That’s how much you’re wasting on edible food every month—£86 could feed a family of four for a week, but you’re throwing it away. This guide cuts that waste by up to 30%, so you save real money every month.

Source: WRAP (2026)

21 pagesClear, practical guide

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Why it works

Save £86 a month (or more) on food waste

This guide cuts your household’s food waste by up to 30%, meaning you’ll spend less on groceries and have less to throw away. For example, if you waste £86 a month, you’ll save that amount *every single month* by making fewer mistakes and prepping smarter.

Cook in 3 hours, eat for a week without stress

Follow the 5-day prep protocol to batch-cook 12 meals in under 3 hours—no last-minute scrambles, no forgotten ingredients, just meals ready to reheat when you need them. No more ‘I’ll just have a sandwich’ when you’re exhausted.

Get 120–150g protein a day without boring chicken

Twelve recipes packed with 30–40g protein each—think lentil bolognese, salmon with quinoa, and turkey meatballs—so you hit your targets without feeling like you’re eating the same thing every day. No more ‘I’ll just have eggs’ when you’re short on time.

No more wasted meals—eat what you cook, every time

The guide teaches you how to store, freeze, and reheat food safely so nothing spoils or goes to waste. You’ll stop throwing away £60 worth of meals every month (that’s 8 wasted meals) and start eating what you’ve already prepared.

Stop guessing your macros—get exact targets for your body

Calculate your protein and calorie needs in minutes using the Mifflin-St Jeor equation. For example, a 75kg lifter gets 150g protein a day (600kcal), while a 68kg office worker gets 120g (480kcal)—no more guessing what’s ‘healthy’ or ‘enough.’

Freeze leftovers safely—no more ‘I’ll reheat it tomorrow’

Learn how to freeze meals properly so they stay fresh and taste good when reheated. No more ‘it’s gone off’ or ‘it’s dry’—just meals that reheat perfectly every time, so you can plan ahead without fear.

What's inside

How to use this guide
Calculate Your Exact Protein Target & Macro Split
Shop High‑Protein for £3–£5 per 100 g Protein
12 Flavour-First Recipes Hitting 30–40 g Protein Each
The 5‑Day Prep Protocol: Cook Once, Eat All Week
Store, Freeze & Reheat Without Losing Texture or Safety
Scale, Swap & Sustain: Make It Work for Life

Take a look inside

A short excerpt from the guide.

For a 75kg lifter, your protein target is 150g a day (600kcal). For a 68kg office worker, it’s 120g (480kcal). Use the Mifflin-St Jeor equation to calculate your calorie needs—then split the rest into carbs and fats. For example, a 75kg lifter might eat 638kcal carbs and 383kcal fats daily, while a 68kg office worker might eat 408kcal carbs and 408kcal fats. No more guessing—just exact numbers for your body.

Made for you if…

You’re someone who hates cooking but wants better meals—maybe you’re a busy parent, a student, or a professional who’s always short on time.
You’ve tried meal prepping before but got overwhelmed by recipes, expensive ingredients, or forgotten leftovers.
You’re tired of wasting money on food you don’t eat—£86 a month could feed a family of four for a week, but you’re throwing it away.
You want to eat more protein but don’t know where to start—no more guessing, just clear, practical steps.
You’re either a gym-goer looking to build muscle or a desk worker needing steady energy—this guide gives you the fuel you need without the.

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High-Protein Meal Prep for Muscle & Energy

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A step-by-step guide to calculating your exact protein and calorie targets—no more vague ‘healthy eating’ advice.
12 high-protein recipes (30–40g protein each) that are easy to make, store, and reheat—so you never run out of energy or have to cook daily.
A 5-day prep protocol that lets you cook in 3 hours and eat for a week without stress—perfect for busy schedules.
Practical tips for storing, freezing, and reheating meals safely—so nothing goes to waste and you never have to guess what’s left in the.
A shopping list template to save £3–£5 per 100g protein, so you spend less on groceries and waste less food.
A checklist to lock in your numbers and stay on track—so you know exactly what to eat and when.

Questions

How much time does this take?

It takes just 3 hours to prep the meals once. The guide breaks it down into simple steps—no complicated skills or fancy equipment. You’ll spend less time cooking than you do on the Tube or waiting for a takeaway.

Is this expensive?

No—you’ll spend under £8 a week on groceries to get 120–150g protein a day. The guide shows you how to shop smartly for high-protein foods at Tesco, Sainsbury’s, Aldi, and Lidl, so you don’t break the bank.

What if I don’t like chicken?

You won’t—there are 12 recipes with lentils, salmon, turkey, eggs, and more. The guide includes flavourful dishes so you don’t feel like you’re eating the same thing every day.

What if I’m not a ‘meal prepper’ and it seems too complicated?

It’s not. The guide starts with your exact protein and calorie targets, then gives you a simple 5-day prep schedule. No more ‘I’ll just have a sandwich’—just meals you’ve already cooked and can eat whenever you need them.

Will I actually eat all the meals?

Yes—this isn’t about making meals you won’t eat. The recipes are practical, tasty, and designed to fit into your routine. Plus, the guide teaches you how to store and reheat food safely so nothing goes to waste.

Do I need any special equipment?

No—just a microwave, fridge, and freezer. The guide assumes you’ve got the basics. If you want to speed things up, you can use an air fryer or slow cooker, but it’s not required.

How do I get my copy?

Straight after payment you're taken to your download page, and Stripe emails you a receipt. If anything goes wrong, email rhysh1264@gmail.com and we'll send it directly.

Can I get a refund?

If the file is faulty or not as described, we'll fix it or refund you. See the refund policy for details.