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.

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

📝 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 cottage cheese meatballs and pasta! This will bring your daily total to 100g (most pasta has 7-10g of protein)!

💡 Protein Prep Tips: (all these can be baked on separate sheet trays in the oven at the same time!)

• ​Protein Breakfast Cookies: These all get mixed in one bowl, so they are easy to prep. But the batter can be a bit sticky, so using an ice cream scoop is perfect for portioning them out.
• ​Chicken Burgers: I like to pop these on a sheet tray alongside veggies to roast them all together. Meal prep done!
• ​Apple Fritters: Be sure to blend your cottage cheese fully! We don't want any visible curds. I like to make these using my stand mixer since the dough is a typical doughnut dough that can be a bit sticky.

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.

Need a workout to go with your meal plan - check out my friends Chris (Get Healthy U TV) and Lindsey (Nourish Move Love) for the best online workout programs!

Nourish Move Love: Free Home Workouts 💪 Lindsey Bomgren, CPT Lindsey Bomgren is a certified trainer and pre-and-postnatal fitness instructor. As a busy mom of 3 littles she's all about quick and effective home workouts that get results! Try an NML workout today and I bet you’ll come back for more tomorrow. All the workouts are free and a new 7-day workout plan lands in your inbox EVERY Sunday! Subscribe​

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