7 Day High Protein Meal Prep

7 Day High Protein Meal Prep has never been easier! Prep Dish high protein meal plans do the planning for you so you can meet your goals.

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Whether you're looking to build muscle, balance hormones or aid in weight loss, there are so many reasons to increase your protein intake. But how to eat high protein? Where to begin?

Any time you're changing the way you eat, it can feel overwhelming. Eating is so heavily ingrained in habit and it takes a lot of effort to re-envision what meals and snacks might looks like.

When our Prep Dish subscribers expressed an interest in high protein meal plans, I knew Prep Dish could help. We pride ourselves on making homemade, healthy meals easier for busy families across the world. So we updated our already beloved Super Fast meal plans, which enable you to prep 5 dinners in 1 hour, to be high protein as well. I'll walk you through exactly what these meal plans look like and would love to offer you a free trial to check them out for yourself, zero commitment. But first, a little more about why so many people are looking to increase protein intake.

Why focus on protein?

Have you noticed the high protein hype but aren't sure why so many people are aiming to increase their protein?

Here are a few of the many benefits associated with a high protein style of eating:

• Build Muscle
• Balance Hormones
• Weight loss
• Recovery after Exercise
• Internal Tissue Repair
• Increased Satiety
• Lower Blood Pressure
• Improved Immune System
• Help with Bone Metabolism

With so many compelling reasons to increase protein, it's clearly worth the effort. But where to begin?

How to Eat High Protein

While overhauling the way you eat can seem overwhelming, there are small changes you can implement that will make a big difference in your daily protein intake. Here are a few easy ways to get started:

• Eat a High Protein Breakfast: Beginning the day with a high protein breakfast is an excellent start if you're trying to up your protein intake. First of all, breakfasts high in protein keep you much fuller throughout the morning. Furthermore, it's just plain hard to meet your daily protein goals without including substantial protein in your morning meal. For ideas on what to eat for a high protein breakfast, check out my 11 High Protein Meal Prep Breakfast Ideas. From a Mediterranean Egg Bake w/ Sausage to one of my personal favorites, Moroccan Breakfast Hash, these recipes are tasty, easy and offer 30+ grams of protein.
• Incorporate High Protein Snacks: Snacks are another often overlooked opportunity to add in some protein to your day. While you may find yourself less hungry between meals once you increase your protein at mealtime, I still recommend having some high protein snacks on hand in case hunger strikes. Check out my 33 Homemade High Protein Snacks for ideas!
• Arm Yourself with a Plan: Habit plays such a vital role in our choices about what to eat. That's why having a plan is essential. Without a meal plan in place, it's too easy to fall back on our habitual meals and snacks when we're tired or when life gets busy. I find that having a solid meal plan in place is the #1 factor in whether I'll succeed in getting healthy meals I feel good about on the table. If you'd like a little help in planning your high protein meals, read more about our Prep Dish done-for-you high protein meal plans below!

Want more tips? Check out my 7 Ways to Increase Protein Intake for more!

Prep Dish 7-Day High Protein Meal Prep

I'm passionate about helping busy people eat the way they want, without the stress. How? By crafting simple, wholesome meal prep meal plans. These meal plans include three main sections: a grocery list, a meal prep plan and “dish day” instructions to finish the meals. Using these meal plans, you can serve amazing, healthy meals with just 1-2 hours of weekly meal prep.

Here's a look at what's included in these high protein meal plans:

• High Protein Shopping List: The first component of any Prep Dish meal plan is an organized grocery list. This makes it quick and easy to put in that grocery order or grab what you need at the store. Such a time saver!
• Meal Prep Plan: This next section is really what sets Prep Dish apart. Every one of our meal plans includes a step-by-step plan to help you complete the week's meal prep in just 1-2 hours (~1 hour for our Super Fast High Protein Meal Plans, ~2 hours for our Gluten Free, Paleo and Low Carb meal plans). This is the time when you'll chop produce, make sauces and salad dressings and cook certain items to make weekday dinners easy.
• Dish Day: The final section of our meal plans, “Dish Day,” outlines the simple steps you'll need to complete to finish cooking the meals on the night you plan to serve them.

Why 5 Dinners and not 7?

So why do our weekly protein meal plans only include 5 dinners?

I find that most people like to incorporate family favorites, enjoy leftovers or go out once or twice a week. So while these plans do work for 7 day high protein meal prep, they only include 5 dinners each week. If you'd like 7 dinners instead of 5, you can either double a couple of recipes (I do this ALL the time!) or choose another high protein recipe from our blog or from another week's meal plan.

What about breakfast and lunch?

Our super fast protein meal plans focus on dinner. Why? When we asked our Prep Dish subscribers what they wanted and needed, more dinners was the #1 answer by far. But that doesn't mean you're on your own for breakfast and lunch! Here's how you can include healthy high protein breakfasts and lunches in your weekly meal prep:

• Breakfast: Choose 1-2 high protein breakfasts from my high protein breakfast roundup and prep them for the week. All of our Prep Dish recipes are specifically designed for meal prep. I know you don't have time to make a full, from-scratch breakfast every morning! Meal prep is the key.
• Lunch: My #1 tip for easy high protein lunches is doubling your high protein dinners. I double, or even triple, dinner recipes to serve for lunch all of the time. This only adds a small amount of time to my meal prep session and it makes lunchtime so easy. I talk more about this, and other high protein lunch ideas, in this episode of my podcast, Meal Prep Monday.

And that's all there is to it! Your 7 day high protein meal prep is simple and planned out for you. If that sounds amazing, I'd love to offer you a free trial to try out our meal plans for yourself.

Easy Recipes to Get You Started with your 7 Day High Protein Meal Prep

Want some simple, delicious recipes to get you started with your 7 day high protein meal prep? These are a few of my favorites!

FAQ – Everything You Need to Know about High Protein Meal Prep

What are some high protein, quick, easy meal prep ideas?

Chicken salad, tuna salad, breakfast hash, chili lime chicken, shrimp taco bowls, ginger ground beef salad w/ peanut dressing, teriyaki chicken salad, easy slow cooker chuck roast w/ garlic, chicken poblano casserole, and grilled curry chicken skewers are just a few of our Prep Dish high protein meals.

Check out the blog for more or sign up for a free trial to try our new High Protein Super Fast meal plans!

What is the best protein for meal prep?

I love chicken, chuck roast or pork shoulder for meal prep proteins. Why? It's so easy to make a big batch of these proteins during your meal prep session, meaning less work for you!

What is an example of a high protein meal?

Easy Slow Cooker Chuck Roast with Garlic is a great example of a high protein meal. It provides about 46 grams of protein per serving. Serve with polenta, rice or roasted veggies!

How do I get 30 grams of protein at each meal?

Two words: meal planning! I find meal planning essential when I have specific goals like 30 grams of protein per meal. I've personally been using our new high protein super fast meal plans to meet my protein goals, even with a new baby at home. I couldn't do it without the meal plans! (Try them for free here.)

What is considered a high protein meal?

While everyone's protein needs are different, meals with 30+ grams of protein are generally considered high protein. I recommend working with a dietitian for a more specific understanding of your personal protein needs.