Mealprep 28
3 days mediterraneanhigh-protein

Mealprep 28

💡 In the current photos and videos you will see seafood - shrimp and mussels. White fish is the more versatile option and is what appears on the ingredients list. When shopping, choose whichever you prefer - the cooking method works exactly the same for both. 9 diverse dishes from a single cooking session - from light breakfasts to satisfying lunches and dinners: 🥗 Cheese bowl with berries and honey 🍞 Cheese toast with berries and seeds 🍞 Egg and cheese toast 🍜 Noodles with pulled pork and pickled carrots 🍝 Pasta with fish / seafood in a creamy sauce 🍛 Pulled pork with bean ragù and purée 🍗 Chicken steak with rice and bean ragù 🍗 Chicken steak with vegetable purée and blanched vegetables 🍳 Fried rice with fish / seafood and avocado

Menus by Tania Hayovich

Recommended time
135 min
Servings
1–6
kcal / serving
615
★
4.9 (30)
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What you’ll eat

Each menu covers 2-5 days, not a whole week.

Day 1

  • Cheese Toast with Berries and Seeds 550 kcal
    Breakfast Cheese Toast with Berries and Seeds
  • Pasta with Fish / Seafood 625 kcal
    Lunch Pasta with Fish / Seafood
  • Pulled Pork with Bean Ragù 675 kcal
    Dinner Pulled Pork with Bean Ragù

Day 2

  • Cheese Toast with Egg 535 kcal
    Breakfast Cheese Toast with Egg
  • Chicken Steak with Rice and Bean Ragù 650 kcal
    Lunch Chicken Steak with Rice and Bean Ragù
  • Noodles with Pulled Pork 700 kcal
    Dinner Noodles with Pulled Pork

Day 3

  • Cheese and Berry Bowl 500 kcal
    Breakfast Cheese and Berry Bowl
  • Chicken Steak with Vegetable Purée 550 kcal
    Lunch Chicken Steak with Vegetable Purée
  • Fried Rice with Fish / Seafood 750 kcal
    Dinner Fried Rice with Fish / Seafood

Watch the cook-along

How it cooks

When to start cooking

Sear the Meat
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Prep and Sauté the Vegetables for the Pulled Pork
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Rinse the Rice and Heat the Pan for the Meat
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Preheat the Oven
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Prep the Cauliflower and Broccoli for Roasting
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
45 min
Season the Pulled Pork
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Transfer the Meat to the Oven
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
1h 30min
Prep the Vegetables for the Purée
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Start Cooking the Vegetables for the Purée
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Take the Rice Off the Heat
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Start Cooking the Fish / Seafood
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Add the Lentils to the Vegetables for the Purée
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
30 min
Finish the Fish / Seafood
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Take Out the Roasted Broccoli and Cauliflower
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Start the Bean Ragù
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
30 min
Put the Eggs On to Cook
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Marinate and Send the Steaks to Bake
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Blend the Purée
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Blanch the Vegetables
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Make the Pickled Carrots
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Make the Cheese Spread
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Make the Dressing
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min
Pull the Pork
15
30
45
1:00
1:15
1:30
1:45
2:00
2:15
15 min

Full parallel-cook instructions are in the app

Open in Mealpreper Guide

Total cooking time: 2h 15min

Questions about this menu

What is in the Mealprep 28 menu?

Mealprep 28 covers 3 days and has 9 dishes. You prepare 12 components in one session, and every dish is assembled from them.

How long does it take to cook Mealprep 28?

Following the cooking timeline in the app, all components of Mealprep 28 take about 135 minutes in one session (23 steps).

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Get the full menu in the app

Step-by-step cooking, parallel-cook timing, and the shopping list — all in the app.

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