Your High-Protein Meal Preppin Plan Is Here! 💪

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Mika here, you certified nutrition coach! I'm back with another meal prepping plan to make hitting your protein goals so much easier — no powders or fancy supplements needed. I'm not normally a soup person, but this recipe changed my mind!!

I also wanted to mention that we recently launched an ad-free option for our site. For the next 30 days, we'll be donating all proceeds from ad-free memberships to the Hudson Backpack Program. We will always provide free content, but we wanted to offer an alternative to those who find the ads intrusive.

🥣 On the Menu This Week​
​Everything is ready in under 1 hour (total prep time)!

• Apple Pie Baked Oats (24g): A cult favorite among readers! It truly tastes like apple pie or cobbler, but for breakfast.
• Better for you Hamburger Helper (47g): This uses our trifecta sauce of white beans, bone broth, and cottage cheese to pack in over 7g of fiber and 40+ grams of protein.
• Apple Doughnut Holes (5g): Another easy, fiber and protein-packed treat with 2g of fiber and 5g of protein. And the best part? You don't need a doughnut pan - only a muffin tin!

📝 How to Use This Plan

1. Download the meal plan + grocery list PDF above.
2. Head to each recipe using the links or QR codes in the PDF.
3. Cross off any ingredients you already have.
4. Grocery shop (the list is sorted by aisle for speed!).
5. Meal prep when it works best for you — 1 hour on Sunday afternoon is our go-to. The key is to bake breakfast and lunch at the same time, so everything is wrapped up in an hour.
6. Store, reheat (or eat cold), and enjoy all week long!

✨ Looking to hit over 100 grams of protein in your day? Pair these with our one pot bone broth pasta (26g)! This will bring your daily total to 102g!

👉 And don't forget to grab your grocery list! 👈

💡 Protein Prep Tips: (Breakfast and lunch can be cooked in the oven at the same time! Just try to keep them on the same shelf.)

• Apple Pie Baked Oats (24g): ​Use a Pyrex container that already has a lid so you can bake and store in the same container! Or you can make single-serve baked oats with these glass containers.
• Better for you Hamburger Helper (47g): If you're prepping this into single-serve portions, add a splash of broth and Worcestershire sauce. When you reheat it, these will help rehydrate and amp up the flavors.
• Apple Doughnut Holes (5g): I like to keep these at room temperature or heat them up for a few seconds. They tend to dry out in the fridge.

Just a reminder, on how this works - every other Thursday, we’ll send you a high-protein meal plan designed to help you prep a little bit so you can head into the week with your meals ready to go.

That means:
✅ Easy-to-prep recipes for breakfast, lunch, and snack/dessert
✅ Great for reheating or grab-and-go
✅ Organized grocery list + clickable recipe links (all in printable PDF format)

Whether you're chasing fitness goals, feeding your family, or just trying to stay full through the day, this plan is built to fuel you right, with minimal effort during the busy workweek.

Got questions? Check out the full weekly meal plan guide here:

You can also hit reply or drop a comment on the recipe post!
We’re here to make eating more protein easy and enjoyable.

Talk soon!
Mika (& Dan 🤪)

Don't want to meal plan? No problem click here to be removed from the meal preppin list and get less emails each week.