A repeatable Sunday meal-prep system that banks 10 high-protein meals in about 90 minutes: two batch proteins, two carb bases, roast vegetables, and the container maths that keeps every meal at 35g+.
High-Protein Meal Prep: The 90-Minute Sunday System
23 July 2026 | Category: High Protein Meals
Quick answer: the 90-minute system is 2 × 2 × 1 — two batch proteins (e.g. 1kg chicken breast + 750g lean mince), two carb bases (rice + potatoes), one tray of roast vegetables — portioned into 10 containers at 150g protein-anchor each. That is 10 meals at 35–46g of protein, done while the podcast plays.
The 90 minutes, blocked out
0:00–0:10 — oven on; potatoes and vegetables chopped, oiled, trayed, in.
0:10–0:30 — rice cooker on; chicken breasts seasoned and into a second tray or pan.
0:30–0:50 — mince browned with a jar of no-added-sugar sauce; chicken out and resting.
0:50–1:10 — slice chicken; line up 10 containers; portion 150g protein into each.
1:10–1:30 — split rice, potatoes and vegetables across the containers; five to the fridge, five to the freezer; done.
The container maths
Per container: 150g cooked chicken (~46g protein) or 150g cooked lean mince (~40g), a fist of carbs, and as many vegetables as fit. Weigh the protein once with scales for the first batch — after that your eye is calibrated. Rotate flavour, not structure: swap the seasoning (peri peri, curry, Tex-Mex) and the sauce jar weekly so week four does not taste like week one.
Fridge meals are eaten first (3–4 days); freezer meals cover the back half of the week. Full training-week structure, including timing around sessions, lives in high-protein meal prep for muscle building.
When Sunday does not happen
The system's weakness is that it depends on Sunday you. For the weeks Sunday you does not show up, Foober is the same outcome without the 90 minutes — chef-made meals at 35–55g protein, delivered chilled, macros printed on every label. Plenty of customers run a hybrid: prep when life allows, delivery when it does not.
General nutrition information only. Figures are typical values from the Australian Food Composition Database and supermarket labels, rounded for planning — brands and preparations vary. Individual needs differ with body weight, training and health context; for personalised advice speak with a qualified health professional.
A note on this article. Foober blog articles are researched with the assistance of AI tooling for source-gathering and structural drafting, then reviewed and edited by Tee — Foober's founder and certified fitness trainer — for accuracy, tone, and relevance. Nothing on this blog constitutes medical, nutritional, dietetic, or fitness advice tailored to your individual circumstances. Foober is a meal delivery service, not a healthcare provider. For personalised guidance — especially regarding medications, medical conditions, allergies, pregnancy, or significant dietary changes — please consult a qualified healthcare professional (your GP, an Accredited Practising Dietitian, or equivalent).
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Foober — High-Protein Meal Delivery, Australia