High Protein Meals for Athletes: Fuelling Performance Without the Fuss

Whether you're training for a marathon, hitting the gym four times a week, playing club rugby on Saturdays, or just trying to stay strong and active as you get older — protein matters. A lot.

But here's the challenge: getting enough quality protein into your diet, consistently, day after day, takes effort. Shopping for chicken breast in bulk. Cooking rice in industrial quantities. Eating the same bland meal prep out of a container for the fifth day in a row.

There's a better way. And it doesn't involve a single Tupperware container.

Why Protein Matters for Active People

Let's start with the basics. Protein is essential for:

• Muscle repair and growth — After training, your muscles need amino acids to rebuild. Without adequate protein, recovery takes longer and gains come slower.
• Sustained energy — Protein helps regulate blood sugar and keeps you feeling fuller for longer, which means fewer energy crashes throughout the day.
• Injury prevention — Strong muscles, tendons, and ligaments all depend on consistent protein intake. This becomes even more important as you age.
• Body composition — Whether you're trying to build muscle or lose fat, protein is your best friend. It has a higher thermic effect than carbs or fat (your body burns more energy digesting it) and helps preserve lean mass during a calorie deficit.

Most active adults need somewhere between 1.4 and 2.0 grams of protein per kilogram of body weight per day. For an 80kg person, that's 112–160 grams daily. Spread across three meals, that's roughly 40–55 grams per meal.

Getting that from whole food sources — not just protein shakes — is where proper meal planning comes in. Or, if you'd rather skip the planning entirely, where Premade comes in.

The Meal Prep Problem

If you're active and serious about nutrition, you've probably tried the traditional meal prep approach: cook everything on Sunday, fill up a dozen containers, and eat your way through them over the week.

It works. Sort of. But it comes with some real downsides:

• It takes hours — A proper meal prep session can eat up 2–3 hours of your Sunday
• The food gets tired — By Thursday, that chicken breast you cooked five days ago is dry, sad, and uninspiring
• Variety is limited — Most people cook 2–3 options at best, which means a lot of repetition
• It still requires shopping — You're still spending time at the supermarket buying ingredients in bulk

What if someone else did all of that for you — but better? Cooked fresh daily, not five days ago. With actual variety. And delivered straight to your fridge.

Premade's High Protein Lineup

Our High Protein collection is built for people who need serious fuel without the faff. Every meal is cooked fresh daily in our Invercargill kitchen using locally sourced ingredients, then chilled and delivered to your door.

Here are some of the standouts:

Grilled Chicken with Basmati Rice

The classic. Lean protein, clean carbs, simple and effective. This is your everyday training meal — the one you can eat five days a week and never get bored of. Available with cauliflower rice if you're keeping carbs lower.

Teriyaki Beef with Hokkien Noodles

When you want something with a bit more punch. Quality beef in a savoury-sweet teriyaki sauce with noodles that actually have some texture (because our meals are chilled, not frozen). Also available with cauliflower rice for a low carb version.

Italian Meatballs with Mash & Broccolini

This one's a favourite with the rugby crowd. Hearty, satisfying, and packed with protein from the meatballs. The mash and broccolini round it out into a proper post-training meal.

Lamb Korma with Basmati Rice

Lamb is an underrated protein source — it's rich in iron, zinc, and B12, all of which are crucial for recovery. Our korma is aromatic, warming, and genuinely delicious. Browse the full  lamb collection.

Chipotle Chicken & Vegetables

A solid option if you want high protein without a heavy carb load. Smoky chipotle flavour, tender chicken, and plenty of vegetables. Check out all our chicken meals.

Timing Your Meals

For most people, the specifics of nutrient timing matter less than overall daily intake. But if you want to optimise, here are some general guidelines:

• Pre-training (1–2 hours before): A balanced meal with protein and carbs gives you fuel for the session. Satay Chicken with Basmati Rice or Thai Green Curry are great options.
• Post-training (within 1–2 hours after): This is when your muscles are primed for recovery. A protein-rich meal like Grilled Chicken or Italian Meatballs helps kickstart the repair process.
• Evening meal: If you train in the morning or at lunch, your evening meal is about topping up your daily protein. Any of our beef or chicken options will do the job.

The beauty of having pre-made meals in the fridge is that you don't have to think about this. Grab one, heat it for 3–4 minutes in the microwave (or 12–15 minutes in the oven at 180°C), and you're fuelled up.

Beyond the Gym

We should be clear: our high protein meals aren't just for bodybuilders and athletes. They're for anyone who wants to:

• Feel fuller for longer between meals
• Maintain muscle mass as they age
• Support recovery after surgery or illness
• Keep energy levels stable throughout the day

Protein is for everyone, and so are our meals. We're not a "fitness brand" — we're a food brand that happens to make meals good enough for athletes and convenient enough for everyone else.

If you're interested in how portion control fits into your nutrition strategy, check out our post on Portion-Controlled Meals for Weight Management. And for a broader look at eating well, our Clean Eating Guide covers the fundamentals.

Fuel Up Without the Fuss

With 26 meals on the menu, prices from $13.99 to $16.99, free shipping over $120, and deliveries on Wednesdays and Fridays, keeping your protein intake on track has never been easier.

New to Premade? Get $20 off your first orders ($10 off each of your first two orders, minimum $89) and see what properly fuelled days feel like.

Browse the High Protein collection →