If you’ve been on the search for high protein meals that are also super healthy, then this week’s 5-Day Meal Prep Menu is for you! Not only is this week’s meal prep menu high in protein, but it’s also macro-friendly, so it’s great for those wanting to lose weight as well. Scroll down to see the full daily macro count.
As with all of my healthy meal preps, this menu is for a full 5-day work week and includes breakfast, lunch, dinner, and snacks. All of the recipes on this week’s menu are gluten free, grain free, and have dairy free alternatives. These high protein meals will keep you full and satiated all day long and keep your energy levels high.
Why You Should Include More High Protein Meals
Eating enough protein on a day-to-day basis is crucial for your overall health. Not only is protein essential for muscle maintenance and muscle gain, but it’s also beneficial when it comes to hormone balance, satiety, blood sugar regulation, mood regulation, bone health, controlling cravings, metabolism, and so much more.
Proteins are made up of amino acids. You have essential amino acids and non-essential amino acids. Essential amino acids are ones that your body doesn’t produce on it own; therefore, you must get them through the foods you eat. These essential amino acids are very important to your overall health because not only do they help in regulating metabolism, but they’re also needed in the production of certain hormones and neurotransmitters.
So, we need to make sure we’re eating enough protein on a daily basis to support all of our body’s needs. Complete protein food sources include: beef, poultry, fish, turkey, wild game, eggs, dairy, quinoa, and buckwheat.
Why You Should Try My 5-Day Meal Preps
As you may already know, my free 5-day meal prep menus are designed to help you jumpstart your health and weight loss journey in the healthiest way possible using wholesome, homemade meals that are full of nutritious foods and are easy to whip up and are full of flavor!
Planning and prepping your meals in advance is such a game changer and can make such a big difference in how fast you reach your health goals, especially if you have a busy weekly schedule. I intentionally use recipes on my weekly meal preps that will stay fresh in a cold fridge for up to 5 days and can also be frozen for batch prepping. Meal prepping can also help to save money at the grocery store so you only buy the foods you need, which is why I always create a free downloadable grocery shopping list with each of my 5-day meal preps to make your life easier.
If you don’t like eating the same thing for 5 days in a row, feel free to mix and match any of the recipes from my previous 5-day meal preps to come up with a menu that’s fits your preferences.
Meal Prep Menu At-A-Glance
- Breakfast: Apple Cinnamon Protein Pancakes, Turkey Sausage, and Fresh Berries
- Lunch: Protein Packed Mason Jar Cobb Salad with Greek Yogurt Ranch Dressing
- Snack: Blueberry Flax Protein Smoothie
- Dinner: Grain Free Korean Beef Bowls
Calories At-A-Glance for This Meal Prep Menu (High Protein Meals)
This meal prep menu ranges from 1,498-1,710 calories per day depending on whether or not you include the snack. Keep in mind, the average woman needs around 2,000 calories per day to maintain her weight and 1,500-1,600 calories per day to lose weight. This will vary depending on your fitness level and how often you exercise. The daily protein count for this menu ranges from 113g-144g depending on whether or not you have the snack.
Therefore, my meal preps are based on averages and aim to stay within this range. If you find that you’re not losing weight after reducing calorie intake, you may want to get your doctor to check your hormones and vitamin/mineral levels as these may be hindering your weight loss results.
Disclaimer: This is a weight loss meal prep for women who are moderately active (not athletes). Most women will see weight loss results with a daily caloric intake between 1,400-1,600 calories but results are not guaranteed. If you aren’t losing weight on my weight loss meal preps, consult with your doctor to discuss further options. Hormonal imbalances can play a major role in those who have difficulty losing weight even after cutting calories. Men can also use my weight loss meal preps; however, you may need to double some of the recipes to increase your caloric intake to around 1,800-2,000 calories per day assuming you’re only moderately active.
Download the Free Grocery Shopping List for This Meal Prep
Watch Me Make This High Protein Meal Prep (full video w/ extra tips)
Kitchen Essentials for this Healthy Meal Prep Menu
- Glass Meal Prep Containers (without dividers)
- Glass Meal Prep Containers (with dividers)
- Quart Size Mason Jars (for the salads)
- Pint Size Mason Jars (for the smoothies)
- Twist-On Lids for Mason Jars
- Sauce Cups (for maple syrup)
- Optional: Food Processor with Grater Attachment
- Optional: All-In-One Ninja Foodi (with pressure cooking option)
Apple Cinnamon Protein Pancakes and Turkey Sausage
For breakfast this week, we’re having my apple cinnamon protein pancakes, turkey sausage, and fresh berries. These protein pancakes are the best tasting healthy pancakes I’ve shared to date. They’re so good that they really don’t even need syrup, in my opinion. And, they’re just as delicious reheated throughout the week. I’ve paired them with my homemade turkey breakfast sausage to bump up the protein even more and fresh berries to sneak in some Vitamin C and antioxidants first thing in the morning.
Macros for Pancakes Only (1 serving = 2 pancakes):
290 Calories, 14g Fat, 27g Carbs, 5g Fiber, 12g Sugar, 16g Protein
Macros for Turkey Sausage Only (1 serving = 2 patties):
128 Calories, 6g Fat, 0g Carbs, 0g Fiber, 0g Sugar, 18g Protein
FULL Breakfast Macros With Grapes (2 pancakes, 1 Tbsp maple syrup, 2 turkey sausages, 1/2 C. fresh berries):
513 Calories, 20g Fat, 50g Carbs, 8g Fiber, 29g Sugar, 34g Protein
Mason Jar Cobb Salad with Greek Yogurt Ranch Dressing
Who said you can’t meal prep healthy salads for the week in advance? With the salad-in-a-jar method, you can! For lunch this week, we’re having these protein packed mason jar cobb salads with homemade greek yogurt ranch dressing (with a dairy free option). High protein meals can also include healthy salads as you’ll see with this healthy cobb salad recipe. I’ve packed in shredded chicken, turkey bacon, boiled eggs, and greek yogurt for a whopping 40g of protein in one salad! Plus, it’s loaded with herbs and vegetables to boost the fiber and nutritional content.
Macros for Salad Only (1 salad):
346 Calories, 16g Fat, 10g Carbs, 8g Fiber, 2g Sugar, 38g Protein
Macros for Dressing Only (1 serving = 2 Tbsp):
108 Calories, 12g Fat, 0g Carbs, 0g Fiber, 0g Sugar, 2g Protein
FULL Lunch Macros (1 salad + 2 Tbsp Dressing):
454 Calories, 28g Fat, 10g Carbs, 8g Fiber, 2g Sugar, 40g Protein
Grain Free Korean Beef Bowls
For dinner this week, we’re having these delicious grain free Korean beef bowls and boy are they FULL of flavor!! If you enjoyed my grain free teriyaki ground turkey bowls, then you’ll definitely want to try this recipe. To make it higher in protein, I did a 50/50 ground beef and ground turkey blend. To make it even higher in protein, feel free to use only ground turkey. But, personally, I find this recipe to be more savory and filling when I add in the beef with the turkey. Regardless, this healthy dinner recipe has quickly become one of my favorite high protein meals.
Macros for Beef Mixture + Cauliflower Rice (1 serving):
451 Calories, 25g Fat, 17g Carbs, 4g Fiber, 13g Sugar, 39g Protein
FULL Dinner Macros (1 serving beef mixture, cauliflower rice, and 1/4 of an avocado):
531 Calories, 32g Fat, 21g Carbs, 7g Fiber, 13g Sugar, 2g Protein
Blueberry Flax Protein Shake
If you’re craving a high protein snack in between meals, this blueberry flax protein shake is an easy way to sneak in extra protein, fiber, and nutrients.
Macros for one smoothie:
212 Calories, 3g Fat, 16g Carbs, 5g Fiber, 9g Sugar, 31g Protein
Full 5-Day Menu & Recipes Below (printable)
High Protein Meals | Healthy Meal Prep Menu for 5-Day Work Week!
BREAKFAST: APPLE CINNAMON PROTEIN PANCAKES AND TURKEY SAUSAGE
For the Apple Cinnamon Protein Pancakes (serving size: 2 pancakes, makes 10 pancakes):
- 3/4 C. Almond Flour, loosely packed
- 1/4 C. Tapioca Flour, loosely packed
- 1/4 C. Coconut Flour, loosely packed
- 1/4 C. Unflavored Protein Powder (I used Primal Kitchen Collagen Peptides – KAYLACHANDLER10 for 10% Off!)
- 1/2 tsp Baking Soda
- 2-3 tsp Cinnamon
- Pinch of Sea Salt
- 4 Eggs
- 1/2 C. Unsweetened Almond Milk (or any type of milk)
- 1/2 C. Unsweetened Apple Sauce
- 1 Tbsp Raw Honey
- 1 tsp Vanilla Extract
- 1 Medium-Sized Apple, grated
- 1 Tbsp Avocado Oil, Coconut Oil, or Grass-fed Ghee
- 5 Tbsp Pure Maple Syrup, divided into 5 servings
- 1/2 C. Fresh Berries, any variety
For the Turkey Sausage (serving size: 2 patties, makes 10 patties):
- 1 lb Ground Turkey (93% lean)
- 1 tsp EACH of Sea Salt, Paprika, and Garlic Powder
- 1/2 tsp EACH of Dried Sage, Dried Thyme, Onion Powder, and Black Pepper
- 1/4 tsp Red Pepper Flakes
LUNCH: MASON JAR COBB SALAD WITH GREEK YOGURT RANCH DRESSING
For the Cobb Salad (5 servings):
- 5-8 C. Romaine Lettuce, rinsed and chopped
- 5 Eggs, boiled and chopped/crumbled
- 1 lb Chicken Breasts, seasoned to preference
- 10 Slices Turkey Bacon
- 2 C. Cherry Tomatoes, halved
- 2 C. Cucumber, diced
- 1 Red Onion, diced
- 1/4 of an Avocado (for EACH salad, serve when ready to eat)
- 5 Quart Size Wide Mouth Mason Jars
For the Greek Yogurt Ranch Dressing (serving size: 2 Tbsp)
- 1/2 C. Homemade Avocado Mayonnaise (or Chosen Foods or Primal Kitchen Avocado Mayo)
- 1/2 C. Plain Low Fat Greek Yogurt (or plain dairy free yogurt)
- 1 tsp EACH of Dried Dill and Garlic Powder
- 1/2 tsp EACH of Dried Parsley, Dried Chives, and Onion Powder
- 1/4 tsp White or Black Pepper
- 1-2 tsp Lemon Juice, to taste
- 2-4 Tbsp Water, to thin out consistency (add according to your desired consistency)
DINNER: GRAIN FREE KOREAN BEEF BOWLS (5 servings):
For the Beef Mixture:
- 1 Tbsp Avocado Oil
- 1/2 of a Yellow Onion, diced
- 4 Garlic Cloves, minced (about 2 tsp)
- 2 inches Fresh Ginger root, peeled u0026 grated/minced (about 2 Tbsp loosely packed)
- 1 lb Ground Beef (85% lean)
- 1 lb Ground Turkey (93% lean)
- 1/2 tsp EACH of garlic powder and onion powder
- 1 C. Carrots, shredded (about 2-3 large carrots)
For the Sauce Mixture:
For the Cauliflower Rice Blend:
- 24 oz Frozen Cauliflower Rice, make sure to defrost it overnight in the fridge
- Sea Salt u0026 Pepper, to taste
- Green Onion, chopped (to garnish, optional)
For the Toppings:
- 1/4 of an Avocado (for each serving)
- Sesame Seeds, optional (to garnish)
SNACK: BLUEBERRY FLAX PROTEIN SHAKE (1 serving):
BREAKFAST: APPLE CINNAMON PROTEIN PANCAKES AND TURKEY SAUSAGE
For the Apple Cinnamon Protein Pancakes:
- In a mixing bowl, add the almond flour, tapioca flour, coconut flour, protein powder, baking soda, cinnamon, and sea salt. Whisk until fully combined. Then, add the eggs, milk, apple sauce, honey, and vanilla. Continue whisking until fully combined. Lastly, fold in the grated apple with a spatula.
- Heat a large skillet or griddle on medium heat. Once hot, add about 1/4-1/3 C. of the pancake batter to the skillet (make sure it’s flattened into a circular shape). Cook until the pancake starts to bubble and the bottom is firm enough to flip. Continue cooking/flipping until the pancake is fully cooked through (only takes a few minutes). Repeat this process until all of the pancake batter is gone. This should yield you about 10 pancakes. Serve 1 Tbsp of maple syrup with 1 serving of pancakes. Top with 1/2 C. of fresh berries (or eat them on the side).
For the Turkey Sausage:
- In a mixing bowl, add all turkey sausage ingredients and mix until spices are fully worked into the turkey. Separate the turkey mixture into roughly 10 equal parts. Form each part into a patty.
- In a large skillet over medium heat, add the sausage patties and cook on each side until fully cooked through. **Tip: Because turkey is a leaner meat, I like to add a splash of water halfway through cooking and then add a lid to keep the moisture inside. This prevents the turkey from drying out.
LUNCH: MASON JAR COBB SALAD WITH GREEK YOGURT RANCH DRESSING
- Prepare all individual salad ingredients. Chop vegetables. Boil and chop the eggs. Cook the turkey bacon until fully browned and cut into bite-size pieces. Season chicken breasts to your liking (I used sea salt, pepper, garlic powder, paprika, and poultry seasoning) and bake or pressure cook until done. Then, shred chicken with a fork.
- In a mixing bowl, add all ranch dressing ingredients and whisk until fully combined.
- Jar Assembly: It's time to assemble the mason jars. You will need 5 quart size mason jars. Roughly divide all of the ingredients into 5 servings. Then, layer the ingredients in the following order: ranch dressing (2 tbsp for each jar), cherry tomatoes, cucumbers, onion, boiled eggs, shredded chicken, turkey bacon pieces, and romaine lettuce. Add a lid and store in the fridge until ready to serve.
- When ready to serve, dump all of the ingredients from the jar into a bowl. Toss to ensure all ingredients are coated with the dressing. Add 1/4 of an avocado and ENJOY!
DINNER: GRAIN FREE KOREAN BEEF BOWLS
- For the Sauce: In a small bowl, add all sauce ingredients. Whisk until fully combined. Set aside.
- For the Beef Mixture: In a large skillet over medium heat, add the avocado oil and diced onion. Saute until the onion are slightly soft and translucent. Then, add the minced garlic and ginger. Saute another 2-3 minutes. Next, add the ground beef and ground turkey and continue to cook until the meat is fully cooked through. Once done, if there's a lot of excess grease, go ahead and drain it (but don't drain all of it… keep about 25% of it in the pan). Add the onion powder, garlic powder, and shredded carrots. Mix and continue to cook for another 4-5 minutes. Pour the sauce mixture into the skillet with the meat mixture and mix until everything is coated with the sauce. Allow to cook on low-medium heat for another 2-3 minutes.
- For the Cauliflower Rice: In a large skillet over medium heat, add the cauliflower rice with a splash of water. Cover it with a lid and cook until it reaches your desired texture. Then, remove the lid to allow any excess liquid to evaporate. Season with sea salt and pepper, to taste. Mix in chopped green onion (optional).
- Meal Prep Assembly: To assemble the meal prep containers, add the cauliflower rice to one side of the container and the beef mixture to the other side. When ready to eat, heat it up, mix everything together, and top with 1/4 of an avocado. ENJOY!
SNACK: BLUEBERRY FLAX PROTEIN SMOOTHIE
- Add all ingredients to a blender and blend until smooth. ENJOY!
- For multi-day prep: To prep smoothies up to 5 days in advance, you can either use my freezer bag method or add them to freezer safe containers and defrost them one at a time the night before you're ready to consume it.
Looking for more 5-Day Healthy Meal Prep Menus and High Protein Meals?
I have lots of free 5-Day Healthy Meal Prep menus on my blog. Below, I’ve listed some of my favorites. All of them are weight loss friendly & gluten free. All of my meal prep menus are gluten free and most are grain and dairy free!
- 5-Day Healthy Meal Prep Menu (grain free menu: buffalo chicken spaghetti squash casserole is a must try!)
- 5-Day Anti-Inflammatory Meal Prep (great for reducing bloat & inflammation)
- 5-Day Weight Loss Meal Prep (grain & dairy free recipes)
- 5-Day Weight Loss Meal Prep (must try the gluten free protein pancakes!)
- 5-Day Weight Loss Meal Prep (the breakfast frittata is a must try!)
- See the Full Archive of all my 5-Day Healthy Meal Prep Menus