Getting back into my healthy eating routine postpartum has been such a game changer for me! I always feel more energized whenever I prioritized healthy, high protein meals. This week’s meal prep menu is an example of how I’ve been eating to help me lose the baby weight without strict dieting. It’s full of high protein meals that are gluten free. I’ve also provided grain free and dairy free options.
This week’s meal prep is also macro-friendly and lower in calories, so it’s great for weight loss! Each day contains over 100g of protein. If you’re not trying to lose weight and just want to eat healthier, I would suggest either doubling some of the recipes/portions or condensing this menu down into a 4 day time span so you’re not in a calorie deficit.
If you like to have more variety throughout the week, feel free to mix and match any of the recipes from my previous 5-Day Meal Preps and build your own menu.
Why High Protein Meals Are Great for Weight Loss
Protein is crucial for healthy weight loss because it promotes satiety. It does so by reducing the “hunger” hormone, called ghrelin. And, when paired with a healthy fat, it helps to increase your “full” hormone, called leptin. This makes you feel full and satisfied for hours after a meal.
Additionally, protein helps to maintain lean muscle mass during calorie restriction so you’re losing mostly fat instead of muscle. 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.
So, it’s important 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. These easy high protein meals will help you reach your health and protein goals!
Healthy High Protein Meals | Menu At-A-Glance
This week’s meal prep menu is all about getting enough protein in throughout the day while also focusing on nutrient dense foods to ensure that we’re getting in important vitamins and minerals as well. Here’s what is on the menu…
- Breakfast: Lean Green Protein Breakfast Smoothie and Blueberry Mint Yerba Mate Breakfast Smoothie
- Lunch: Protein Packed Pizza Pasta Salad (gluten free)
- Dinner: Hot Honey Chicken Meatballs with Cauli-Mash and Broccoli
- Snack: Peanut Butter Greek Yogurt Dip with Celery Sticks
Calories At-A-Glance for this Week’s Menu
These numbers are based on 5 days worth of meals (not 4). This meal prep menu ranges from 1,496 -1,722 calories per day depending on whether or not you include the snack. I’ve also listed the macro counts for each individual recipe (on the recipe card below) in case you want to build your own menu. 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 102g-114g depending on whether or not you include 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.
The Non-Toxic Cleaning System I use While Meal Prepping
This portion of the blog post is in paid collaboration with Branch Basics – my absolute favorite non-toxic cleaning system! For me, living a healthy lifestyle is not just about the foods I eat and the exercises I do (although, super important!), it’s also about the environment I live in, the air I breathe, what I’m washing my dishes with, cleaning my house with, etc.
BRANCH BASICS STARTER KIT – Code: KAYLA15 for 15% Off!
Many of the cleaning products on the market today are filled with toxic chemicals that can disrupt your hormones, cause migraines and asthma, and lead to health issues later in life. Branch Basics is completely non-toxic, plant and mineral based, biodegradable, and human safe. It has given me so much peace of mind knowing that I’m not cleaning my home with hormone-disrupting, toxic chemicals.
I’ve personally used Branch Basics for about 5 years now, and the best way to get started is with their Starter Kit. It comes with everything you need to replace pretty much every home cleaning product, including…
- The Concentrate: This is the foundation to all of their spray-based cleaners and hand soap. It can also be used to clean and wash produce!
- All Purpose Spray: I use this every single day to wipe down the kitchen countertops, hardware, stovetop, and even my baby’s toys, activity center, high chair, etc. It’s so safe and non-toxic that I feel 100% comfortable using it for those things!
- Bathroom Spray: This spray is a bit more potent, so it’s really good at cleaning the shower, tiles, bathtub, toilet, sinks, etc. And, it works really well, especially at removing soap scum!
- Glass Cleaner: Toss those toxic window cleaners and opt for Branch Basic’s glass cleaner. It’s not only great for cleaning your windows, but I also use it for wiping down glass front appliances, mirrors, and glassware.
- Soap Dispenser: Their foam soap dispenser is not only a beauty and will match any home decor, it’s also a great non-toxic way to wash your hands and clean your dishes!
- Dishwasher Tablets: You no longer have to worry about toxic residues being left on the dishes and glasses you’ll be eating/drinking from with Branch Basic’s dishwasher tablets. They’re completely non-toxic and will leave your dishes squeaky clean!
- Laundry Detergent: A clean, non-toxic detergent to keep your clothes looking and smelling fresh without any harsh chemicals. No ammonia, chlorine, bleach, fragrances, dyes, parabens, etc.
- Oxygen Boost: I love using the oxygen boost when washing towels and white clothing. It makes the whites brighter and the towels softer. I also use it for tackling tough spots, such as burn marks, on the stovetop and on my cookware.
For a limited time, they’re giving my subscribers 15% off of their Starter Kit! Don’t forget to use my discount code: KAYLA 15.
If you’ve been on the search for an all-in-one non-toxic cleaning system, Branch Basics is the way to go!
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Watch Me Make This High Protein Meal Prep (full video with tips)
BREAKFAST: Protein Smoothies (2 flavors!)
For our breakfast this week, we’re making two different flavors of healthy breakfast protein smoothies, including my Lean Green Protein Smoothie and my Blueberry Mint Yerba Mate Smoothie.
Both are packed with enough calories and nutrients to serve as a meal. Additionally, they contain ingredients that’ll naturally boost your energy (i.e. yerba mate and matcha) to get your day started on a positive note! Not to mention, they’re full of fiber, which will help to keep you regular and gently cleanse the colon. Recipe and Macros listed on the recipe card below.
LUNCH: Protein Packed Pizza Pasta Salad
I bet you didn’t know you could turn your favorite pizza toppings into a pasta salad, huh?! Yep! We’re keeping this pasta salad completely gluten free by using brown rice noodles. You can also use chickpea noodles or cassava flour noodles (for paleo). But, any type of gluten free fussili noodle works.
And, we’re really packing in the protein with this salad by adding in two proteins: shredded chicken and uncured turkey pepperoni!
It’s also loaded with other delicious toppings, including pepperoncinis, black olives, red onion, bell pepper, and cherry tomatoes. And, we’re bringing it all together with a homemade Italian Dressing. Believe me when I say, this one is a must try! Recipe and Macros listed on the recipe card below.
DINNER: Hot Honey Chicken Meatballs with Cauli-Mash and Broccoli
Our healthy dinner for this week’s meal prep is hot honey chicken meatballs served with buttered cauliflower mash and steamed broccoli. It’s not only packed with protein and fiber, but it’s also FULL of flavor!
To keep this meal lower in calories, I paired the meatballs with cauliflower mash, but feel free to substitute it with mashed potatoes if weight loss isn’t your goal. This high protein meal is gluten free, grain free, and has a dairy free option. Recipe and macros are listed on the recipe card below.
SNACK: Peanut Butter Greek Yogurt Dip and Celery Sticks
This peanut butter greek yogurt dip contains 10g of protein per serving! So, it’s an easy, low calorie way to sneak in some extra protein throughout the day. Because this is a weight loss meal prep, we’re pairing it with celery sticks, but this dip is also very delicious with apple slices.
And, feel free to substitute the peanut butter with almond butter or any type of nut or seed butter. You can also substitute the greek yogurt with a dairy free yogurt. Recipe and Macros listed on the recipe card below.
Benefits of This High Protein Meal Prep Menu
- Protein – Each days contains over 100g of protein!
- Fiber – It’s high in fiber (20-23g per day), which promotes colon health and helps to keep you regular
- Nutrient Dense – Every meal is filled with nutrient dense foods to provide essential fats, proteins, vitamins, minerals, antioxidants, etc.
- Easy – You should be able to make this menu in about 2.5-3 hours.
- Freezer Friendly – All of these meals are freezer friendly.
Looking for More Healthy 5-Day Meal Prep Menus?
If you’re on the search for more healthy high protein meal preps like this, here are a few of my favorites…
- Easy 1-Hour High Protein Meal Prep for the Week
- Grain Free Fat Loss Meal Prep for the Week
- Anti-Inflammatory Meal Prep for the Week
- Gluten Free High Protein Weight Loss Meal Prep
Full 5-Day Menu & Recipes Below (printable)
Healthy High Protein Meal Prep for the Week!
Video
Equipment
Ingredients
BREAKFAST: PROTEIN SMOOTHIES
Blueberry Mint Yerba Mate Smoothies (1 serving)
- 1-2 tsp Yerba Mate Tea Leaves
- 1 C. Frozen Blueberries
- 1 Lemon
- 2 Tbsp Hemp Seeds (my favorite)
- 1 Tbsp Almond Butter
- 1 Scoop of Protein Powder (I use Bone Broth Protein)
- Fresh Mint Leaves, to taste
- Water, to taste
Lean Green Protein Smoothie (1 serving)
- 1/2 Frozen Banana
- 1/2 Ripe Avocado
- 1 Tbsp Almond Butter
- 2 Tbsp Hemp Seeds
- 1 Handful of Spinach
- 1 Scoop of Protein Powder (I use Bone Broth Protein)
- 1 tsp Matcha Powder, optional for extra energy
- Cinnamon, to taste
- Water, to taste
LUNCH: PROTEIN PACKED PIZZA PASTA SALAD (5 servings)
For the Salad:
- 8 oz Gluten Free Fusilli Pasta Noodles
- 12 oz Chicken Breasts (lightly seasoned with sea salt, pepper, paprika, Italian seasoning, and garlic powder)
- 7 Slices of Uncured Turkey Bacon, cooked and cut into bite size pieces
- 4 oz Uncured Turkey Pepperoni, cut into fourths
- 1 C. Cherry Tomatoes, sliced into fourths
- 2/3 C. Pepperoncinis, roughly chopped (or banana peppers)
- 1/2 C. Kalamata or Black Olives, sliced
- 1/2 C. Red Onion, chopped
- 1 Green Bell Pepper, de-seeded and chopped
- 1/4 C. Fresh Basil Leaves, chopped
For the Homemade Italian Dressing:
- 1/2 C. Extra Virgin Olive Oil
- 1/4 C. White Wine Vinegar
- 1 tsp Dijon Mustard
- 1 tsp EACH of Dried Oregano and Basil
- 1/2 tsp EACH of Garlic Powder and Sea Salt
- 1/4 tsp EACH of Black Pepper, Onion Powder, and Red Pepper Flakes
- 2 Tbsp Nutritional Yeast Flakes (or Grated Parmesan Cheese)
- Lemon Juice, to taste (optional)
DINNER: HOT HONEY CHICKEN MEATBALLS, CAULIFLOWER MASH, AND STEAMED BROCCOLI (5 servings)
For the Chicken Meatballs:
- 1.5 lbs 97% Lean Ground Chicken (or ground turkey)
- 3/4 C. Almond Flour
- 2 Eggs
- 1.5 Tbsp Italian Seasoning (salt free)
- 1 tsp EACH of Sea Salt and Garlic Powder
- 1/2 tsp Black Pepper
- 1 Tbsp Avocado Oil, for frying
Hot Honey Sauce:
- 4 Tbsp Grass-fed Butter or Ghee, melted
- 3 Tbsp Raw Honey
- 2 Tbsp Hot Sauce (add more or less to adjust the spiciness)
- Pinch of Sea Salt
For the Cauliflower Mash:
- 2-3 Heads of Cauliflower, cut into bite size florets
- 2 Tbsp Grass-fed Butter or Ghee, melted
- Sea Salt, Pepper, Garlic Powder, and Dried Parsley, to taste
For the Steamed Broccoli:
- 2-3 Heads of Broccoli, cut into bite size florets
- Sea Salt and Pepper, to taste
SNACK: PEANUT BUTTER GREEK YOGURT DIP WITH CELERY STICKS (5 servings)
- 1 C. Plain Greek Yogurt (or plain dairy free yogurt)
- 1/4 C. Creamy Peanut Butter
- 2 Tbsp Raw Honey
- 1/2 tsp Cinnamon
- 1/2 tsp Vanilla Extract
- Celery Sticks, unlimited amount
Instructions
BREAKFAST: PROTEIN SMOOTHIES
Blueberry Mint Yerba Mate Smoothie
- Steep yerba mate for 5 minutes in 8 oz of hot water. Let chill in fridge until it's room temperature or cool.
- Add all ingredients to a blender and blend until smooth. Transfer to glass bottles. Will stay fresh in fridge for up to 5 days and in freezer for up to 1 month.
Lean Green Protein Smoothie
- Add all ingredients to a blender and blend until smooth. Transfer to glass bottles. Will stay fresh in fridge for up to 5 days and in freezer for up to 1 month.
LUNCH: PROTEIN PACKED PIZZA PASTA SALAD
- DRESSING: In a small mixing bowl, add all of the Italian dressing ingredients and whisk to combine. Set aside.
- NOODLES: Cook the gluten free noodles according to the package instructions. Once done, drain and rinse with cold water. Transfer to a large mixing bowl or salad bowl.
- CHICKEN: Bake the chicken at 375 F. for about 25-35 minutes or until fully cooked through. Once done, shred the chicken with a fork or cut with scissors into bite size pieces. (You can also cook the chicken with a pressure cooker).
- SALAD ASSEMBLY: Once everything is cooked and chopped, add all salad ingredients to a large mixing or salad bowl. Toss to combine. Then, pour the Italian salad over top and continue tossing until everything is fully mixed.
- MEAL PREP ASSEMBLY: Divide the pasta salad into roughly 5 equal parts and transfer it to your glass meal prep containers.
DINNER: HOT HONEY CHICKEN MEATBALLS, CAULIFLOWER MASH, AND STEAMED BROCCOLI
For the Hot Honey Chicken Meatballs
- Add all of the sauce ingredients to a small mixing bowl. Whisk to combine. Set aside.
- In a separate mixing bowl, add all of the chicken meatball ingredients (except the avocado oil). Mix with hands until fully combined. Separate mixture into roughly 5 equal parts. Form 4 meatballs from each section for a total of 20 meatballs.
- In a large skillet over medium heat, add 1 Tbsp of avocado oil. Once heated, add the meatballs and cook on each side until fully cooked through. This usually takes about 10-15 minutes.
- Once meatballs are done, add to a clean mixing bowl. Pour the hot honey sauce over top. Toss until all of the meatballs are fully coated with the sauce.
For the Cauliflower Mash and Broccoli
- Steam the cauliflower florets until extra soft.
- Transfer to a saucepan over low-medium heat. Blend with an immersion blender until smooth. Add the butter/ghee and seasonings. Blend again with the immersion blend until it has a whipped-like texture. Adjust seasonings to your liking.
- Steam the broccoli until soft. Season with sea salt and pepper, to taste.
- MEAL PREP ASSEMBLY: Using the meal prep containers with dividers, add the cauliflower mash to the larger side. Top with 4 meatballs in each container. Add the steamed broccoli on the other side.
SNACK: PEANUT BUTTER GREEK YOGURT DIP WITH CELERY STICKS
- Add all dip ingredients (except celery) to a mixing bowl and mix until fully combined.
- Transfer 1 serving (3-4 Tbsp) into each sauce cup. Pre-cut celery sticks and place in any storage container.
I made the pizza salad. It was so yummy. I just didn’t add the Kalamata olives ‘cause my family doesn’t eat olives .
So glad y’all enjoyed the pasta salad!
I made the pizza salad. It was yummy. I just didn’t add the Kalamata olives ‘cause my family doesn’t eat olives .
So glad you enjoyed it! 🙂
Absolutly delicious!! best of all did not felt bored for eating healthy!.
Yay! So glad you enjoyed everything!
Love how balancedxmy glucose is wirh these delushws meals! Need more glucose friendly, gluten and dairy free meals!
Most of my 5-day meal prep menus are great for keeping blood sugar levels balanced since they’re high in fiber and aren’t always super high in carbs. But, feel free to swap out any of the higher carb recipes with other recipes from different menus to create your own 🙂
The pizza pasta salad sounds so fun!
It is! 🙂 Hope you give it a try!
This all looks so delicious, I can’t wait to try it!! If I’m 5’10” but wanting to lose weight, would you recommend I keep the portion for five days still? Thanks for sharing!! 🙂
I would reduce it down to 4 days to begin with, and if you’re not seeing the results you want to see, then do the 5 days 🙂
Thank you for sharing all these great delicious recipes! The protein pizza pasta salad was soooo good! Working on the chicken meatballs now. Can’t wait!
Yw! So glad you’re enjoying the recipes! I think you’ll love the meatballs 🙂
My fiance and I do your weekly meal prep menus and they have all been FANTASTIC so far! We loved every single recipe in this prep. Not only are they delicious, but they fuel me with plenty of protein and nutrients to get through the days as a busy full-time nanny. You are really fantastic, Kayla. THANK YOU!!!!