High Protein Meal Prep | Healthy 5-Day Meal Prep Menu! (2024)

BREAKFAST: TURKEY SAUSAGE BREAKFAST CASSEROLE (5 servings)

• 1 Tbsp Avocado Oil
• 1 Yellow Onion, chopped
• 1 Red Bell Pepper, de-seeded and chopped
• 1 lb 93% Lean Ground Turkey
• 1 tsp EACH of Sea Salt, Garlic Powder, and Paprika
• 1/2 tsp EACH of Dried Sage, Dried Thyme, Onion Powder, Black Pepper, and Red Pepper Flakes
• 1 C. Baby Portobello Mushrooms, sliced
• 1/2 C. Cherry Tomatoes, halved
• 1 C. Spinach, roughly chopped
• 12 Eggs
• 1/3 C. Unsweetened Almond Milk (or any type of milk)
• 1/4 C. Nutritional Yeast (optional) can also use real cheese
• 1/4 tsp Sea Salt
• 1/8 tsp Black Pepper
• Side: Fresh Berries

LUNCH: GRAIN FREE CHICKEN STIR FRY AND CAULIFLOWER RICE (5 servings)

For the Stir Fry Sauce:

• 1/2 C. Coconut Aminos
• 1/2 C. Chicken Broth (bone or vegetable broth works too)
• 1 tsp Sesame Oil
• 1/2 Tbsp Rice Vinegar
• 2 Garlic Cloves, minced (about 1 tsp)
• 1-2 tsp Fresh Ginger, grated
• 1 Tbsp Raw Honey
• 1 Tbsp Tapioca Flour (or arrowroot flour or corn starch)

For the Chicken Stir Fry:

• 2-2.5 Tbsp Avocado Oil
• 2 C. Broccoli Florets
• 1 Yellow Bell Pepper, de-seeded & sliced
• 1 Red Bell Pepper, de-seeded & sliced
• 1/2 Large Yellow Onion, chopped (or 1 small onion)
• 3 Carrots, peeled & thinly sliced
• 2 lbs Boneless, Skinless Chicken Thighs, cut into 1-inch pieces (or chicken breasts)
• Pinch of Sea Salt & Pepper, to taste
• Optional Garnishes: Sesame Seeds, Chopped Green Onion
• Side: 1/4 of an avocado (for each serving)

For the Sauteed Cauliflower Rice:

• 24 oz Frozen Riced Cauliflower (defrost in fridge night before)
• Sea Salt & Pepper, to taste
• Optional: Chopped Green Onion

DINNER: TURKEY CHILI (5 servings)

• 1 Tbsp Avocado Oil
• 1 Medium Yellow Onion, chopped
• 1 Red Bell Pepper, de-seeded & chopped
• 1/2 Poblano Pepper, de-seeded & finely chopped
• 2 Celery Stalks, chopped
• 1 Tbsp Garlic, minced or chopped
• 1.5 lbs Ground Turkey (ground chicken or lean ground beef works too)
• 3 Tbsp Chili Powder
• 2 tsp EACH of Cumin and Dried Oregano
• 1/2 tsp Sea Salt
• 1/4 tsp Black Pepper
• Dash of Cayenne Pepper, optional for spice
• 2 Tbsp Tomato Paste
• 2 14.5 oz Cans of Diced Tomatoes (get fire roasted for added flavor)
• 2 C. Chicken Broth
• 2 15 oz Cans of Kidney Beans, drained and rinsed
• 1 tsp Raw Honey
• 1/4 tsp Baking Soda
• 2 Bay Leaves
• Optional Garnishes: Lime slices, cilantro, jalapenos

SNACK: HOMEMADE HUMMUS (serving size = 1/4 C.)

• 1 15 oz Can of Chickpeas, drained and rinsed
• 1/4 C. Tahini
• 2-3 Tbsp Lemon Juice
• 2 Tbsp Extra Virgin Olive Oil
• 1-2 Garlic Cloves (about 1 tsp)
• 1/4 tsp EACH of Paprika and Cumin
• 1/2 tsp Sea Salt
• 3-5 Tbsp Water
• For Dipping: Fresh celery and carrot sticks

BREAKFAST: TURKEY SAUSAGE BREAKFAST CASSEROLE

• Preheat oven to 375 F. Grease a 9×13 baking dish with oil and set aside.

• In a large pot or skillet over medium heat, add the avocado oil, onion, and bell pepper. Saute for about 10 minutes or until onions are slightly translucent. Then, add the ground turkey and continue cooking.

• Once the turkey is halfway done, add in all the spices. Mix well. Continue cooking until turkey is fully done.

• Next, add in the mushrooms. Cook for 5 minutes. Then, add the cherry tomatoes and spinach. Cook until spinach is wilted to your liking. Transfer this mixture to the baking dish and spread it out evenly.

• In a mixing bowl, add the eggs, milk, nutritional yeast (or cheese), 1/4 tsp sea salt, and 1/8 tsp black pepper. Whisk to combine. Pour this egg mixture into the baking dish evenly over the turkey mixture.

• Bake casserole for 25-30 minutes or until the center is fully set and edges are golden. Let cool for 10 minutes before slicing into 10 roughly equal squares.

• Meal Prep Assembly: Into each meal prep container, add 2 squares of the casserole along with 1 C. of strawberries or 1/2 C. of blueberries.

LUNCH: GRAIN FREE CHICKEN STIR FRY AND CAULIFLOWER RICE

For the Chicken Stir Fry:

• Add all stir fry sauce ingredients to a bowl and whisk until fully combined.

• Cut chicken thighs into 1-inch pieces. Add to a bowl, top with 1/4 C. of the stir fry sauce, cover the bowl and let it marinate in the fridge while you prepare the vegetables.

• In a large skillet or wok pan over medium-high heat, add 1-1.5 Tbsp of avocado oil. Let it heat through. Then, add the broccoli, bell pepper, onion, and carrots. Let those saute for about 10-15 minutes, stirring often to avoid burning, until they reach your desired texture. Personally, I like my onions to be slightly browned and the broccoli and carrots to be just soft enough to where they have the slightest crunch. Once vegetables are done, remove them from the pan and place them into a spare bowl/plate.

• In the same pan, add in 1 more tbsp of avocado oil. Let it heat through. Then, add the chicken thighs. Sprinkle chicken lightly with sea salt and pepper. Cook chicken until it's fully cooked through, stirring often to ensure it cooks evenly.

• Once chicken is done, add the vegetable mixture back to the skillet with the chicken. Pour the stir fry sauce over top. Stir to combine. Turn heat down to just under medium and allow it to simmer for about 5 minutes to let the sauce thicken, stirring occasionally. Once done, turn off the heat.

For the Cauliflower Rice:

• In a large skillet over medium heat, add the cauliflower rice. Add a couple tablespoons of water, cover the skillet with a lid, and let it cook for a few minutes to allow the cauliflower rice to soften. Once it has softened, remove the lid and continue sauteeing until it reaches your desired texture. Season, to taste, with sea salt and pepper. **You can also stir in some chopped green onion for added flavor and color.

• Meal Prep Assembly: Into each meal prep container, add in 1/5 of the cauliflower mixture along with 1/5 of the chicken stir fry mixture. Garnish the stir fry with sesame seeds (optional). When ready to serve, top with 1/4 of an avocado for some extra healthy fats and fiber.

DINNER: TURKEY CHILI

• In a large soup pot over medium heat, add the avocado oil, onion, bell pepper, poblano pepper, and celery. Saute for about 10 minutes until they're slightly soft. Then, add the minced garlic and saute another 1-2 minutes.

• Add the ground turkey and continue cooking until the turkey is about 50-75% done. Then, add in all spices and mix them fully into the turkey. Continue cooking until the turkey is fully cooked through.

• Next, add in the tomato paste. Stir to combine. Then, add in the diced tomatoes, chicken broth, kidney beans, honey, baking soda, and bay leaves. Give it a good stir. Bring it to a boil, reduce the heat to low-medium, add a lid, and let simmer for 30 minutes. **Feel free to add more seasonings, if desired.

• Meal Prep Assembly: Into each meal prep container add 1/5 of the chili mixture (about 2 cups worth). When ready to consume, feel free to garnish the chili with limes, cilantro, and chopped jalapenos. (You can also add things like cheese, sour cream, avocado, etc. but keep in mind this will add to the total calorie count)

SNACK: HOMEMADE HUMMUS

• Add all ingredients (except the water) into a food processor and blend until smooth. You may need to stop and scrape the sides a few times.

• Then, as is blending, slowly add water through the chute of the food processor. I like to add 3-5 Tbsp until it reaches my desired texture.

• When ready to consume, scoop out 1/4 C. worth and dip with your favorite fresh veggies (carrots, celery, bell pepper slices, cucumber, etc.)

One Full Breakfast (2 casserole squares and Berries): 442 Calories, 27g Carbs, 38g Protein, 21g Fat, 6.5g Fiber, 17g Sugar

Breakfast (2 casserole squares only): 362 Calories, 6g Carbs, 37g Protein, 21g Fat, 2.5g Fiber, 2g Sugar

One Full Lunch (stir fry, cauliflower rice, and 1/4 avocado): 543 Calories, 37g Carbs, 41g Protein, 27g Fat, 9g Fiber, 20g Sugar

One Full Dinner (1/5 of the chili recipe): 423 Calories, 38g Carbs, 38g Protein, 11g Fat, 9g Fiber, 9g Sugar

Snack (1/4 C. of the hummus & veggie sticks): 170 Calories, 13g Carbs, 5g Protein, 11g Fat, 5g Fiber, 2g Sugar