Cover shown: Portuguese edition.
5-Day Plan in PDF
5-Day Plan · Muscle Gain
5 meal-prep lunches with at least 35 g of protein each, for people who train seriously.
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- 5 meal-prep lunches, a Sunday prep guide and a shopping list
- Macros per serving for every recipe: calories, protein, carbs, fat and fiber
- Rico's note and Rico's tip in every recipe
- A Thermomix® or similar version where it makes sense
- Storage and reheating written with meal prep in mind
Rico's note: This plan is for people who train seriously and don't want to be starving by 4 p.m. Shopping: fresh salmon, sardines, chicken breast, turkey and chicken thighs, plus sweet potato and quinoa, which repeat across the recipes so you don't overspend on lots of different things. Start by turning on the oven and prepping all the sweet potato at once — it's what shows up most this week. After that, just alternate between oven and stovetop, and in under 2 hours the whole week is done.
Average per day 593 kcal · 47.4 g protein · Sunday prep in 110 min
What's inside
MondayBaked salmon with sweet potato and broccoli582 kcal · 38 g protein
TuesdaySheet-pan roasted sardines with vegetables565 kcal · 44.6 g protein
WednesdayGrilled chicken with quinoa and broccoli584 kcal · 51 g protein
ThursdayTurkey bowl with roasted pumpkin and quinoa576 kcal · 59.3 g protein
FridayRoast chicken thighs with sweet potato and rosemary659 kcal · 44.3 g protein
Some of the recipes
5-Day Meal PrepHigh ProteinMuscle Gain
Baked salmon with sweet potato and broccoli
One sheet pan, from oven to table in 35 minutes.
582 kcal38 g protein35 min
5-Day Meal PrepHigh ProteinMuscle Gain
Sheet-pan roasted sardines with vegetables
The Portuguese classic, with only one sheet pan to wash.
565 kcal45 g protein42 min
5-Day Meal PrepAir FryerHigh Protein
Grilled chicken with quinoa and broccoli
Chicken breast marinated in lemon and herbs, grilled, with quinoa and steamed broccoli.
584 kcal51 g protein30 min
5-Day Meal PrepHigh ProteinQuick & Easy
Turkey bowl with roasted pumpkin and quinoa
Grilled turkey, spiced pumpkin, quinoa and kale in one complete bowl.
576 kcal59 g protein30 min
5-Day Meal PrepAir FryerHigh Protein
Roast chicken thighs with sweet potato and rosemary
One pan, comforting flavors, ready in 55 minutes.
659 kcal44 g protein55 min