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High Protein Meal Prep
4 recipes, 1 grocery list, 2-3 hours of prep, and 126g+ protein daily for the entire week.
Why Meal Prep Changes Everything
Most people fail their nutrition goals not because they don't know what to eat, but because they don't have it ready when they're hungry. Meal prep eliminates the decision fatigue that leads to ordering takeout at 8pm.
126g+
Daily Protein
2-3 hrs
Sunday Prep
5 days
Of Meals Ready
$60-80
Weekly Cost
The 4 Recipes
Click a meal to see the full recipe with ingredients and steps.
Turkey Sausage Egg Cups
18g
protein/serving
Ingredients
- 12 eggs
- 200g turkey sausage
- 1 cup spinach
- 1/2 cup peppers
- 1/4 cup cheese
- Salt & pepper
Steps
- 1Preheat oven to 375F. Grease a 12-cup muffin tin.
- 2Cook turkey sausage, crumble into pieces.
- 3Divide sausage, spinach, peppers into muffin cups.
- 4Whisk eggs, pour evenly. Top with cheese.
- 5Bake 20 min. Cool and refrigerate up to 5 days.
Weekly Plan
Click a day to see what you eat.
Monday
Day 1
126g
total protein
- Egg Cups (2)
- Chicken Power Bowl
- Salmon Teriyaki
- Protein Parfait
Grocery Checklist
Tap items to check them off as you shop.
Protein
Grains
Vegetables
Pantry
Fruit
Pro Tips
Invest in Containers
Glass meal prep containers (5-pack) with airtight lids. Microwave-safe, no plastic chemicals leaching into hot food.
Cook Proteins First
Protein takes the longest. Start chicken/salmon first, then prep sides while they cook. Parallel processing saves 30+ minutes.
Season in Bulk
Make a big batch of seasoning mix (paprika, garlic, salt, onion powder). Use the same mix across meals for consistency.
Freeze Week 2
Prep 2 weeks at once. Freeze the second week. Thaw overnight in the fridge. This cuts your total prep time in half.
Fresh > Frozen Greens
Frozen broccoli/spinach works fine for cooked meals. Save fresh greens for salads and toppings added day-of.
FAQ
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Customize This Plan
Swap recipes, adjust portions, add your own meals, and generate a personalized grocery list.
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