How to Prepare 4 Days’ Worth of Healthy, High-Protein Meals in 1 Hour

Bethany Dobson calls it her “Sunday Power Hour.”

Every Sunday, the fat loss coach and recipe developer spends an hour meal-prepping her breakfasts, lunches, dinners, and snacks for the week ahead.

Dobson, who lost 44 pounds six years ago, told Business Insider that meal prepping helps her stick to her healthy, high-protein diet, even when she’s busy.

She shared an example Sunday Power Hour with BI, which features four portions of shakshuka pots, baked oats, barbecue chicken loaf tin (a protein source for lunches), and sweet chile chicken pasta salad, taken from her latest recipe e-book, “Batch, Eat, Repeat.”

Shopping List

Protein:

• 8 chicken sausages
• 8 medium eggs
• 500 grams chicken breast (raw, for loaf tin)
• 500 grams cooked chicken breast (or raw, to cook separately for pasta salad)
• 60 grams feta cheese
• 60 grams protein powder (vanilla or chocolate)
• 160 grams 0% fat Greek yogurt
• Feta cheese is one of Bethany Dobson’s staple foods.

Fruit and vegetables:

• 2 bananas
• 1 red pepper
• 1 onion
• 2 tomatoes
• 1 slice sourdough bread
• 2 tins chopped tomatoes
• 80 grams corn (tinned or frozen)

Carbs:

• 175 grams oats
• 50 grams dark chocolate chips
• 1 teaspoon honey
• 200 grams dry pasta

Other:

• 420 milliliters milk of choice
• Barbecue sauce
• Greek yogurt (extra if needed)
• Pre-chopped garlic (in a jar)
• Chile flakes
• Paprika
• Salt and pepper
• Cooking oil spray

Recipe 1: Shakshuka pots

Serves four

Nutrition per serving:

• 390 calories
• 28 grams protein
• 20 grams carbs
• 18 grams fat
• 5 grams fiber

Ingredients:

• 8 eggs
• 8 chicken sausages
• 2 tomatoes
• 1 red pepper
• 1 onion
• 2 tins chopped tomatoes
• 60 grams feta
• 4 teaspoons chopped garlic (from a jar)
• 4 slices sourdough bread
• Cooking spray
• 1 teaspoon paprika
• 1 teaspoon chile flakes
• Salt and pepper
• Shakshuka in a skillet.

Method:

1. Sauté the onion, pepper, and garlic in oil for three to four minutes.
2. Add sausage, chopped tomato, paprika, and chile.
3. Stir in the tinned tomatoes and simmer for five to seven minutes.
4. Boil eggs for six to seven minutes, then peel and halve.
5. Divide the mixture into four dishes, top each with two egg halves and 15 grams feta each.
6. Toast the sourdough to serve.
7. Keep in the fridge for up to four days and reheat in a microwave or pan.

Recipe 2: Baked oats, two ways

Makes four portions

Nutrition per serving:

• 385 calories
• 26 grams protein
• 38 grams carbs
• 12 grams fat
• 6 grams fiber

Ingredients (for chocolate and banana flavor):

• 2 bananas (about 200 grams)
• 175 grams oats
• 60 grams protein powder
• 1 teaspoon baking powder
• 1 teaspoon honey
• 50 grams cocoa powder (for chocolate flavor)
• 50 grams dark chocolate chips (half mixed in, half on top)
• 420 milliliters almond milk
• 100 grams Greek yogurt (for topping)

Swap cocoa and chocolate chips for 160 grams blueberries and 50 grams white chocolate chips for blueberry and white chocolate flavor.

Method:

1. Mash the banana and then mix all ingredients together.
2. Pour into four greased, oven-proof glass dishes.
3. Add toppings.
4. Bake at 200°C (392°F) for 25 to 30 minutes until set.
5. Top with yogurt when serving.
6. Keep refrigerated for up to four days, and microwave for one to two minutes to serve.

Recipe 3: Barbecue chicken loaf tin

Makes four portions

Nutrition per serving:

• 185 calories
• 32 grams protein
• 3 grams carbs
• 5 grams fat

Ingredients:

• 500 grams chicken breast
• 1 tablespoon Greek yogurt
• 1 tablespoon barbecue sauce
• ½ teaspoon pre-chopped garlic
• Chile flakes, paprika, salt, and pepper
• Spray oil

Method:

1. Mix the chicken with yogurt, garlic, barbecue sauce, and seasoning.
2. Press into a greased loaf tin.
3. Bake uncovered at 200°C (392°F) for 45 minutes until cooked through.
4. Pour out the juices, then pour back over the chicken.
5. Rest for 10 minutes before slicing.
6. Keep refrigerated for up to four days and reheat in a microwave or pan to serve.

Recipe 4: Sweet chile chicken pasta salad

Serves four

Nutrition per serving:

• 420 calories
• 38 grams protein
• 35 grams carbs
• 10 grams fat
• 3 grams fiber

Ingredients:

• 500 grams cooked chicken breast (leftover or grilled)
• 200 grams dry pasta
• 1 red pepper, diced
• 80 grams sweetcorn (tinned or frozen)
• 160 grams 0% fat Greek yogurt
• 20 grams sweet chile sauce
• 2 teaspoons garlic granules
• Salt and pepper

Method:

1. Cook the pasta according to the pack instructions, then drain and rinse with cold water.
2. To make the dressing, mix the Greek yogurt, sweet chile sauce, garlic, salt, and pepper in a bowl.
3. Dice the cooked chicken if not already done.
4. Combine the chicken, pasta, corn, red pepper, and dressing in a bowl. Toss everything together and portion into four containers.
5. Keep in the fridge for up to four days.

How to cook 4 days’ worth of food in an hour

00:00 – 05:00: Prep:

Preheat the oven to 200°C (392°F), boil the kettle, and get all the tools and ingredients ready.

05:00 – 15:00: Start barbecue chicken and baked oats

• Mix the chicken with the Greek yogurt, barbecue sauce, garlic, and spices.
• Add to a greased loaf tin and place in the oven for 45 minutes.
• Mash the banana and mix with the oats, protein powder, baking powder, cocoa/honey/milk.
• Pour the mixture into two glass dishes, add toppings (blueberries and white chocolate or chocolate chips), and place in the oven for 25 to 30 minutes.

15:00 – 25:00: Start shakshuka

• Slice the onion, pepper, tomato, and sausage.
• Sauté the onion, pepper, and garlic in oil for three to four minutes.
• Add the sausage, tomato, paprika, chile, and chopped tomatoes.
• Simmer for five to seven minutes.
• Boil the eggs (six to seven minutes for jammy centers).

25:00 – 35:00: Assemble shakshuka

• Peel and halve the eggs.
• Spoon the shakshuka mixture into the dish.
• Top with the eggs and crumbled feta.
• Toast the sourdough (optional).

35:00 – 45:00: Clean up and food prep

• Wipe down the surfaces.
• Check the oats (and remove if set).
• Cook the pasta for the salad.
• Chop the red pepper, and defrost or drain the corn.
• Dice the chicken if it’s not pre-prepared.

45:00 – 55:00: Assemble the pasta salad

• Make the dressing by mixing: yogurt, sweet chile, garlic, and seasoning.
• Combine the pasta, chicken, pepper, corn, and dressing.
• Portion it into containers.

55:00 – 60:00: Remove chicken from oven

• Rest and slice the chicken.
• Share evenly between the portioned pasta.