Coach Luke
FREE CHALLENGE

Prep a week of high-protein meals in five days

A free 5-day email challenge with one small prep job a day: find your protein number, then batch breakfasts, lunches, dinners and two 15-minute backup meals using tested recipes. All five steps take about two hours in total, spread over five days.
  • 5 days
  • 5 prep jobs
  • Free, unsubscribe anytime
DAY BY DAY

Five prep jobs, one stocked fridge

These are the same five prep habits I walk my coaching clients through when busy weeks keep wrecking their eating.

By day five you have

  • Your daily protein number
  • A week of breakfasts
  • Four lunches ready to grab
  • A tray of dinner meatballs

01

Find your protein number

Use my free protein calculator so every meal you prep this week is built around a target that fits your body.
5 min

02

Prep a week of breakfasts

Bake one batch of cottage cheese egg bites that reheat in under a minute and carry 25 g of protein per serving.
30 min

03

Batch four lunches

Choose between Korean beef bowls and a Greek yogurt tuna pasta salad, then pack four lunches in one go.
40 min

04

Bake a tray of meatballs

Bake chicken or Greek turkey meatballs once and split them across dinners with whatever sides you already have.
35 min

05

Plan two 15-minute dinners

Save two fast backup dinners for the nights the plan falls apart, so takeout stops being the default.
15 min

Is this challenge for you?

It is made for busy women, beginners to meal prep, and anyone who wants more protein without counting every bite.
RIGHT NOW

Weeknights feel like a scramble

  • Breakfast is coffee and whatever is around
  • Lunch comes from a drive-through again
  • Meal prep feels like a whole Sunday
  • You never know how much protein you need
AFTER FIVE DAYS

Your fridge does the deciding

  • A protein-packed breakfast waits in the fridge
  • Four lunches are packed and ready to grab
  • Small prep jobs that fit around real life
  • You know your number and how to hit it
Coach Luke, NASM-certified personal trainer and nutrition coach
Coach Luke
Personal trainer and nutrition coach for women
I have spent more than 20 years helping people eat better without crash diets, and meal prep is where most of them finally got consistent. This challenge is the short version of that system, built from recipes already tested on coachluke.com.
  • Free recipes with protein on every card
  • Free calculators and planning tools
  • Weekly emails with practical, no-gimmick tips

Your stocked fridge is five days away

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