Meal prep: fully booked until January 2027 · Waiting list open
Goal · Clean bulk
Muscle-building meal prep in Madrid
Gaining muscle isn't about eating more of everything: it's about eating enough protein, with the right energy around training, every single day. The weak link is rarely the gym — it's the kitchen.
That's where meal prep comes in. I cook your entire week with fresh market produce and deliver it in individual servings labelled with protein, carbs, fat and calories. You reheat and eat, knowing your numbers are covered.
I work with clients training three to six days a week in Chamberí, Salamanca and Chamartín. Unlike an industrial service, here a French chef with twenty years of experience does the cooking — so it still tastes good in week six.
How the pack adapts to muscle gain
- 35 to 50 g of real protein per serving, from varied sources: beef, free-range poultry, oily fish, eggs and pulses.
- Carbs matched to your training days: rice, sweet potato, quinoa or pasta depending on the week's load.
- Quality fats — extra virgin olive oil, avocado, nuts — to support hormones without inflating calories.
- Servings of 380 to 450 g, with double servings available on leg days.
Before week one we spend five minutes on WhatsApp: weight, height, training days and a rough calorie target. I build the menu from that and we adjust as your progress shows. If your coach already gave you macros, I follow them precisely; if not, we start from a sensible baseline and correct after two weeks.
Sample bulking week
Monday
Slow-cooked beef, basmati rice and vegetables
450 g · Prot. 50 g · Carbs 70 g · Fat 18 g · 690 kcal
Tuesday
Thyme free-range chicken, sweet potato and beans
440 g · Prot. 48 g · Carbs 65 g · Fat 15 g · 650 kcal
Wednesday
Salmon, quinoa and asparagus
420 g · Prot. 42 g · Carbs 60 g · Fat 22 g · 670 kcal
Thursday
Spiced turkey, wholewheat pasta and ratatouille
450 g · Prot. 46 g · Carbs 72 g · Fat 14 g · 660 kcal
Friday
Lentils with boneless ribs and rice
450 g · Prot. 44 g · Carbs 68 g · Fat 19 g · 680 kcal
| Day | Dish | Serving | Prot. | Carbs | Fat | Kcal |
|---|---|---|---|---|---|---|
| Monday | Slow-cooked beef, basmati rice and vegetables | 450 g | 50 g | 70 g | 18 g | 690 |
| Tuesday | Thyme free-range chicken, sweet potato and beans | 440 g | 48 g | 65 g | 15 g | 650 |
| Wednesday | Salmon, quinoa and asparagus | 420 g | 42 g | 60 g | 22 g | 670 |
| Thursday | Spiced turkey, wholewheat pasta and ratatouille | 450 g | 46 g | 72 g | 14 g | 660 |
| Friday | Lentils with boneless ribs and rice | 450 g | 44 g | 68 g | 19 g | 680 |
Choose your pack
Every pack includes a personalised menu, macro labelling and home delivery in Madrid.
6-serving pack
To try it out, or to cover one person's weekday lunches.
from15€/serving
- 6 individual servings
- Bespoke menu approved with you
- Macro and date labelling
- Delivery in your neighbourhood
10-serving pack
The most popular: weekday lunches and dinners for one active person.
from14€/serving
- 10 individual servings
- Bespoke menu with no repeats
- Portions adjusted to your goal
- Delivery in your neighbourhood
14-serving pack
For couples, or anyone who wants the whole week sorted.
from13€/serving
- 14 individual servings
- Two menu lines possible
- Priority delivery slot
- Delivery in your neighbourhood
Frequently asked questions
Yes. I can go up to 55-60 g per serving with a small supplement depending on the protein source.
The pack covers lunches and dinners. Egg-white omelettes or protein porridge can be added on request.
Yes — moving from bulk to cut only changes carb and fat portions, not the service.
Shall we start your first bulking week?
Tell me about your training and I'll send a menu with fixed macros within 24 hours.