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Your High-Protein Meal Preppin Plan Is Here! πͺ
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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 β no powders or fancy supplements needed. |
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π How to Use This Plan
- Download the meal plan + grocery list PDF above.
- Head to each recipe using the links or QR codes in the PDF.
- Cross off any ingredients you already have.
- Grocery shop (the list is sorted by aisle for speed!).
- Meal prep when it works best for you β 1 hour on Sunday afternoon is our go-to.
- Store, reheat (or eat cold), and enjoy all week long!
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π₯£ On the Menu This Weekβ
βEverything is ready in under 1 hour (total prep time)! |
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Granola Yogurt Bowls (29g)
Make this homemade protein granola and then turn it into a Greek yogurt bowl for a quick breakfast!
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Homemade Salmon Patties (46g)
These salmon patties are delicious on their own, but we like to also turn them into bowls with rice, veggies, and sauce!
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Chocolate Protein Mousse (15g)
The base for this mousse is hard-boiled eggs. But I swear on my life you'd never ever know it!!
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β¨ Looking to hit over 100 grams of protein in your day? Pair these with our healthier hamburger helper for an extra 47g of protein, bringing your total for the day to 137g! |
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π‘ Protein Prep Tips:
- βGranola Yogurt Bowls: The key to turning this into a high-protein breakfast is getting the right yogurt. Look for non-fat Greek yogurt (like Nancy's) or Skyr-style yogurt (like Painterland Sisters), which can have 22g of protein per serving!
- βHomemade Salmon Patties: You can eat them plain, but we like to make them into bowls with rice, carrots, cucumber, and spicy mayo!
- βChocolate Protein Mousse: This mousse is dense, decadent, and so chocolatey! The key is using store-bought hard-boiled eggs because they're made precisely so they don't have an eggy flavor. It's how we can make this mousse, and it doesn't taste like eggs!
Just a reminder, on how this works - every other Thursday, weβll 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:
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Easy-to-prep recipes for breakfast, lunch, and snack/dessert
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Great for reheating or grab-and-go
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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!
Weβre here to make eating more protein easy and enjoyable.
Talk soon!
Mika (& Dan π€ͺ)
Don't want to meal plan? No problem click here to be removed from the meal preppin list and get less emails each week.
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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!
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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! |
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