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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. This week, we're basing our meal plan on shopping at Trader Joe's, so you can prep your meals for just $60! Honestly, probably less because you already have many of the staples. |
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π How to Use This Plan
- Download the meal plan + grocery list PDF above.
- Use the quick recipe overview on the PDF to make the recipes, or head to each recipe's full blog post 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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Protein Pancakes (26g)
Made with just 6 simple ingredients, these protein pancakes without protein powder are a staple in our house!
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Street Corn Chicken Salad (41g)
Ready in just 20 minutes (even faster if you use the smoked chicken from Trader Joe's), this street corn chicken salad can be enjoyed as is, with tortilla chips, or use it to make an elevated quesadilla. When shopping at TJ's you can use feta instead of cotija cheese.
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Chocolate PB Smoothie (24g)
With absolutely no protein powder, this chocolate peanut butter protein smoothie packs in 24 grams of protein and 5 grams of fiber. When shopping at TJ's, you'll use peanut butter instead of PB powder.
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π‘ Protein Prep Tips:
- βProtein Pancakes: You can reheat these from frozen or in the fridge in the microwave for 30 seconds to 1 minute, on a stovetop, in a toaster, or in a toaster oven until heated through.
- βStreet Corn Chicken Salad: I use a stand mixer to shred my chicken because it's super easy and gets it super shredded!
- βChocolate Peanut Butter Smoothie: Blending the cottage cheese ensures there are no curds. Cottage cheese can be hit or miss with some people, so be sure to blend it completely for the best taste and texture. This can take up to 2 minutes, depending on how powerful your blender is.
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 (no more than 1 hour of prep required)
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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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