Mealprep 7
3 days high-protein

Mealprep 7

A 3-day menu focused on variety and balance: 9 delicious dishes with meat, fish, vegetables, and complex carbs. From stuffed lavash and creamy pasta to a hearty soup and a refreshing bowl - everything for tasty, quick, convenient meals!

Menus by Tania Hayovich

Recommended time
150 min
Servings
1–6
kcal / serving
622
★
5.0 (32)
Open in app
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What you’ll eat

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

Day 1

  • Wraps 564 kcal
    Breakfast Wraps
  • Pasta with Nut Sauce and Chicken 819 kcal
    Lunch Pasta with Nut Sauce and Chicken
  • Stir-Fry with Rice and Vegetables 427 kcal
    Dinner Stir-Fry with Rice and Vegetables

Day 2

  • Tuna Bowl 379 kcal
    Breakfast Tuna Bowl
  • Spaghetti with Meatballs and Salad 785 kcal
    Lunch Spaghetti with Meatballs and Salad
  • Stir-Fry with Chicken, Vegetables, and Rice 632 kcal
    Dinner Stir-Fry with Chicken, Vegetables, and Rice

Day 3

  • Braised Scrambled Eggs 700 kcal
    Breakfast Braised Scrambled Eggs
  • Tuna Salad 555 kcal
    Lunch Tuna Salad
  • Meatball Soup 736 kcal
    Dinner Meatball Soup

Watch the cook-along

How it cooks

When to start cooking

Start the bulgur
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1:00
1:15
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2:00
2:15
2:30
15 min
Soak the cashews
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1:00
1:15
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1:45
2:00
2:15
2:30
15 min
Start the stock
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2:00
2:15
2:30
2h 30min
Start the rice
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1:00
1:15
1:30
1:45
2:00
2:15
2:30
30 min
Start the tomato sauce
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30 min
Cut the peppers and carrots into strips
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15 min
Prepare the asian style sauce
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15 min
Cook the eggs
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2:00
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15 min
Prepare the potatoes for boiling
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30 min
Cook the green peas
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2:00
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15 min
Cook spaghetti
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2:30
15 min
Cook meatballs
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2:00
2:15
2:30
30 min
Last touches on the tomato sauce
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15 min
Marinate chicken in soy sauce
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15 min
Marinate chicken with oregano and lemon
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15 min
Continue with the tomato sauce
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15 min
Add water to meatballs
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15 min
Make the cashew sauce
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2:30
15 min
Make the wraps
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2:00
2:15
2:30
15 min

Full parallel-cook instructions are in the app

Open in Mealpreper Guide

Total cooking time: 2h 30min

Questions about this menu

What is in the Mealprep 7 menu?

Mealprep 7 covers 3 days and has 9 dishes. You prepare 16 components in one session, and every dish is assembled from them.

How long does it take to cook Mealprep 7?

Following the cooking timeline in the app, all components of Mealprep 7 take about 150 minutes in one session (19 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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