High Protein Meal Prep for Weight Loss

High Protein Meal Prep | Healthy 5-Day Meal Prep Menu!

If you’re ready to jumpstart your health and weight loss goals this year, this week’s high protein meal prep is for you! In today’s post, I’ve laid everything out for you to easily plan your meal prep for the week with this 5-Day Meal Prep Menu. All of the meals on this week’s menu are high protein, gluten free, grain free, and dairy free. They’re also macro-friendly and great for weight loss.

These high protein meals are not only packed with protein, but they also contain healthy fats, fiber, and nutrients to keep you full, satisfied, and energized all day long. I’ve listed an overview of the macro breakdown below. And, I’ve designed a free downloadable grocery shopping list for this week’s high protein meal prep to make your life a little easier (scroll down for all the details).

If you want more variety, be sure to check out all of my other 5-Day Meal Preps!

High Protein Meal Prep for Weight Loss

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.


High Protein Meal Prep Menu At-A-Glance


  • Breakfast:  Protein-Packed Turkey Sausage Breakfast Casserole with a side of fresh berries
  • Lunch:  Grain Free Chicken Stir Fry with Sauteed Cauliflower Rice
  • Snack: Homemade Hummus with Veggie Sticks
  • Dinner: High Protein Turkey Chili
High Protein Meal Prep for Weight Loss

Calories At-A-Glance for This High Protein Meal Prep Menu


This meal prep menu ranges from 1,408-1,578 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 117g-122g 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.

High Protein Meal Prep for Weight Loss

Download the Free Grocery Shopping List for This Meal Prep


Enter your best email in the box below and get immediate access to the grocery list PDF for this week’s meal prep.


Watch Me Make This High Protein Meal Prep (full video w/ extra tips)



BREAKFAST:

Protein-Packed Turkey Sausage Breakfast Casserole


High Protein Meal Prep for Weight Loss

For breakfast meal prep this week, we’re making my turkey sausage breakfast casserole, which is packed with protein to keep you full and satisfied all morning long. This breakfast casserole is also gluten free, grain free, dairy free, and paleo-friendly. On the side, I like to serve it with fresh berries to get in extra Vitamin C and antioxidants first thing in the morning. (**Macros listed on recipe card below).


LUNCH:

GRAIN FREE CHICKEN STIR FRY


High Protein Meal Prep for Weight Loss

One of my most popular recipe requests recently has been to share a healthy stir fry recipe. So, for lunch meal prep this week, I’m sharing my chicken stir fry, which is not only super delicious, but also packed with protein and it’s soy free. I like to serve is alongside sauteed cauliflower rice to keep this recipe grain free and to cut back on the calories. However, you can certainly serve it with regular rice or with a 50/50 rice blend (half regular rice, half cauliflower rice). Make sure you top it with some fresh avocado to get in those healthy fats and extra fiber!


DINNER:

HIGH PROTEIN TURKEY CHILI


High Protein Meal Prep for Weight Loss

Dinner meal prep this week is my high protein turkey chili. It gives you all the bold flavors of regular chili but with more protein and less calories since we’ll be using ground turkey instead of ground beef. Of course, you can substitute the ground turkey with ground chicken or lean ground beef. But, this turkey chili is so savory and will keep you full and satisfied.


SNACK:

Homemade Hummus and Veggie Sticks


High Protein Meal Prep for Weight Loss

For snacking this week, we’re going to make this easy homemade hummus recipe. For dipping, I’m chopping some celery and carrots. It also goes well with cucumber and bell pepper slices. Of course, the snack is optional. If you’re not a fan of hummus, you can swap out this week’s snack recipe with any of the others from my previous 5-Day Meal Prep Menus.


Looking for More Healthy Meal Preps?


If you’re on the search for more healthy meal prep menus similar to this one, I have lots of them! I’ll list a few of my favorites below. But, here’s the full archive if you want more options.


Full 5-Day Menu & Recipes Below (printable)


High Protein Meal Prep for Weight Loss

High Protein Meal Prep | Healthy Meal Prep Menu for 5-Day Work Week!

5 from 4 votes
This 5-Day Healthy Meal Prep Menu is filled with high protein meals that are also low calorie for weight loss. All recipes are high protein, gluten free, grain free, and dairy free.
Prep Time 1 hour
Cook Time 1 hour 30 minutes
Total Time 2 hours 30 minutes
Course Breakfast, Dinner, Lunch, Snacks
Cuisine American, Chinese
Servings 5 servings

Video

Ingredients
  

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

    Instructions
     

    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.)

      Notes

      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
      Keyword healthy meal prep, high protein meal prep, high protein meals, high protein recipes, meal prep, meal prep for the week
      Did you make this recipe? Be sure to tag me on Instagram!@KaylaJChandler or #FeelinFabWithKayla
       

      7 Comments

      1. 5 stars
        I made the Protein-Packed Turkey Sausage Breakfast Casserole and followed the recipe exactly. It was delicious – the turkey was nicely seasoned and tasted like full fat sausage. I definitely recommend and will make again. Thank you!

         
      2. Maybe I did something wrong on the breakfast casserole, but I’ve had the darnedest time getting it to cook all the way through. Do you have any tips? I used everything the recipe said but did sub the nutritional yeast for cheese.

         
        • Hmm… since some ovens do vary is how fast they cook, maybe try cooking it longer. The main thing is to make sure the center is fully set (eggs aren’t jiggly when you shake it). But, the cheese swap shouldn’t make a difference because I’ve cooked it both ways. Hope this helps! 🙂

           
      3. Love the breakfast casserole and made the turkey chili tonight. So good! You have converted us to be meal preppers! Thank you♥

         
      4. 5 stars
        Love all Kayla’s meal planning recipes. Do adaptable and delish!

         

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