Your High-Protein Meal Preppin Plan Is Here! 💪

↓

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.

📝 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.
6. Store, reheat (or eat cold), and enjoy all week long!

🥣 On the Menu This Week​
​These recipes take 15 minutes or less of work to put together!

💡 Protein Prep Tips:

• ​Dairy Free Protein Overnight Oats: This recipe is meant to be customizable with toppings. I like fresh berries, nut butters, granola, and chocolate chips!
• ​Crack Chicken Bowls: Always grill the chicken if you can, because it tastes the best! If that’s not an option, you can bake the chicken instead.
• ​Chocolate PB Rice Krispie Bars: Be gentle when mixing the cereal with the peanut butter mixture to keep a nice airy texture in every bite!

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​

Get Healthy U | Workouts, Fitness Tips & Healthy Aging Advice Chris Freytag Join over 100,000 subscribers who are inspired to make healthier lifestyle choices as they age! Chris Freytag, the founder of Get Healthy U, is a personal trainer and women's health coach with 35 years of experience teaching, training, writing, and speaking on health and fitness. Get expert advice on health, fitness, wellness, nutrition, and delicious recipes from someone who has lived it all! Get Healthy U reaches over 2 million women each month through our website, newsletters, and social media. Discover a community dedicated to helping you lead a healthier, happier life! Subscribe​