High protein, low calorie meal prep: 6 make-ahead meals for the week (about 1,400 calories and 125 g protein a day)
Low calorie meal prep usually goes wrong in one of two ways: the portions are so small you're hungry by 3pm, or it's the same dry chicken and broccoli five days running. This week is built around six meals that reheat well and fill you up: chicken burrito bowls, turkey-zucchini meatballs, egg-white veggie muffins, protein overnight oats, sheet-pan shrimp fajitas and egg roll in a bowl. You cook twice, on Sunday and Wednesday, for about 90 minutes each, and some portions go straight into the freezer so nothing sits in the fridge too long. The protein comes from lean meat, seafood, eggs and Greek yogurt, and vegetables add volume without many calories. We worked out every day from the ingredient amounts: about 1,400 to 1,440 calories and 114 to 134 g of protein.
For: Anyone who wants filling, high protein lunches and dinners ready in the fridge, at a lighter calorie level · ~1417 cal/day · ~124 g protein/day
Want this week at your calorie level instead of ours? Tell Cado what you're after, say high protein meal prep around 1,800 calories with no seafood, and it picks recipes that fit, rewrites any recipe on request (dairy-free, more protein, bigger portions), shows calories and macros as your day adds up, and turns the week into one grocery list sorted by aisle that you can send to Instacart. On prep day, say "Hey Cado" for the next step or a timer, hands-free.
Get this plan in CadoThe plan
Day 1
- BreakfastEgg-white veggie muffins (3) with 1 slice whole-wheat toast305 cal · 31 g protein
- LunchChicken burrito bowl: about 6 oz chicken breast (raw weight), ½ cup brown rice, ⅓ cup black beans, fajita peppers and onions, 2 tbsp salsa480 cal · 48 g protein
- DinnerTurkey-zucchini meatballs (4) in marinara with 1½ cups roasted broccoli and ⅔ cup quinoa510 cal · 37 g protein
- Snack¾ cup nonfat Greek yogurt with ½ cup sliced strawberries124 cal · 18 g protein
Day 2
- BreakfastProtein overnight oats: ⅓ cup oats, ¾ cup nonfat Greek yogurt, ½ cup skim milk, ½ cup blueberries, 1 tsp chia306 cal · 26 g protein
- LunchChicken burrito bowl: about 6 oz chicken breast (raw weight), ½ cup brown rice, ⅓ cup black beans, fajita peppers and onions, 2 tbsp salsa (leftovers)480 cal · 48 g protein
- DinnerTurkey-zucchini meatballs (4) in marinara with 1½ cups roasted broccoli and ⅔ cup quinoa (leftovers)510 cal · 37 g protein
- Snack½ cup 2% cottage cheese with cucumber and cherry tomatoes120 cal · 13 g protein
Day 3
- BreakfastEgg-white veggie muffins (3) with 1 slice whole-wheat toast (leftovers)305 cal · 31 g protein
- LunchChicken burrito bowl: about 6 oz chicken breast (raw weight), ½ cup brown rice, ⅓ cup black beans, fajita peppers and onions, 2 tbsp salsa (leftovers)480 cal · 48 g protein
- DinnerEgg roll in a bowl: ground turkey and cabbage stir-fry with ginger and soy, over ¾ cup brown rice467 cal · 35 g protein
- Snack2 hard-boiled eggs143 cal · 13 g protein
Day 4
- BreakfastProtein overnight oats: ⅓ cup oats, ¾ cup nonfat Greek yogurt, ½ cup skim milk, ½ cup blueberries, 1 tsp chia (leftovers)306 cal · 26 g protein
- LunchSheet-pan shrimp fajitas: about 5 oz shrimp with peppers and onions, 3 corn tortillas, 2 tbsp Greek yogurt, ¼ avocado479 cal · 41 g protein
- DinnerEgg roll in a bowl: ground turkey and cabbage stir-fry with ginger and soy, over ¾ cup brown rice (leftovers)467 cal · 35 g protein
- Snack1 cup shelled edamame, steamed and salted188 cal · 18 g protein
Day 5
- BreakfastEgg-white veggie muffins (3) with 1 slice whole-wheat toast (from the freezer)305 cal · 31 g protein
- LunchSheet-pan shrimp fajitas: about 5 oz shrimp with peppers and onions, 3 corn tortillas, 2 tbsp Greek yogurt, ¼ avocado (leftovers)479 cal · 41 g protein
- DinnerEgg roll in a bowl: ground turkey and cabbage stir-fry with ginger and soy, over ¾ cup brown rice (leftovers)467 cal · 35 g protein
- SnackAn apple and a part-skim mozzarella string cheese166 cal · 7 g protein
Day 6
- BreakfastProtein overnight oats: ⅓ cup oats, ¾ cup nonfat Greek yogurt, ½ cup skim milk, ½ cup blueberries, 1 tsp chia (leftovers)306 cal · 26 g protein
- LunchSheet-pan shrimp fajitas: about 5 oz shrimp with peppers and onions, 3 corn tortillas, 2 tbsp Greek yogurt, ¼ avocado (leftovers)479 cal · 41 g protein
- DinnerTurkey-zucchini meatballs (4) in marinara with 1½ cups roasted broccoli and ⅔ cup quinoa (from the freezer)510 cal · 37 g protein
- Snack¾ cup nonfat Greek yogurt with ½ cup sliced strawberries124 cal · 18 g protein
Day 7
- BreakfastEgg-white veggie muffins (3) with 1 slice whole-wheat toast (from the freezer)305 cal · 31 g protein
- LunchChicken burrito bowl: about 6 oz chicken breast (raw weight), ½ cup brown rice, ⅓ cup black beans, fajita peppers and onions, 2 tbsp salsa (from the freezer)480 cal · 48 g protein
- DinnerTurkey-zucchini meatballs (4) in marinara with 1½ cups roasted broccoli and ⅔ cup quinoa (from the freezer)510 cal · 37 g protein
- Snack½ cup 2% cottage cheese with cucumber and cherry tomatoes120 cal · 13 g protein
Grocery list
Produce
- Bell peppers, 5
- Yellow onions, 4
- Broccoli, 2 large crowns (about 1⅓ lb)
- Zucchini, 1 small
- Baby spinach, 1 small bag (you need 2 cups)
- Coleslaw mix, 1 (14-oz) bag
- Cucumber, 1
- Cherry tomatoes, 1 pint
- Strawberries, 1 lb
- Blueberries, 1 pint (or frozen)
- Avocado, 1 large
- Apple, 1
- Garlic, 1 head
- Fresh ginger, a 1-inch piece
- Limes, 2
Meat and seafood
- Boneless skinless chicken breast, 1½ lb
- 93% lean ground turkey, 2 lb
- Raw shrimp, peeled and deveined, 1 lb (thawed if frozen)
Dairy and eggs
- Eggs, 1 dozen
- Liquid egg whites, 1 (16-oz) carton
- Plain nonfat Greek yogurt, 1 (32-oz) tub plus 1 single cup
- 2% cottage cheese, 1 (16-oz) tub
- Skim milk, 1 pint
- Shredded part-skim mozzarella, ½ cup
- Part-skim mozzarella string cheese, 1 stick
Frozen
- Shelled edamame, 1 (12-oz) bag
Bread and tortillas
- Corn tortillas, 1 pack (you need 9)
- Whole-wheat bread, 4 slices
Pantry
- Brown rice, about 1½ cups dry
- Quinoa, about 1 cup dry
- Rolled oats, about 1¼ cups
- Black beans, 1 (15-oz) can
- Crushed tomatoes, 1 (28-oz) can
- Salsa, 1 small jar
- Chia seeds
- Olive oil
- Toasted sesame oil
- Low-sodium soy sauce
- Chili powder, ground cumin and Italian seasoning
- Nonstick cooking spray
Prep tips
- Sunday, start the grains: cook about ⅔ cup dry brown rice and 1 cup dry quinoa. Heat the oven to 375°F.
- Egg-white muffins: whisk 6 eggs with the carton of egg whites, stir in 2 cups chopped spinach, 1 diced pepper, ½ diced onion and ½ cup mozzarella, and pour into a sprayed 12-cup muffin tin. Bake 20 to 25 minutes, until set in the center. Keep 6 in the fridge for Days 1 and 3 and freeze 6 for Days 5 and 7; reheat 45 to 60 seconds in the microwave.
- Meatballs: mix 1 lb ground turkey with 1 egg, ¼ cup oats, 1 grated small zucchini (squeeze out the water), garlic and Italian seasoning. Roll about 16 meatballs and bake on a sheet pan next to 1⅓ lb broccoli tossed with 1 tbsp oil, about 20 minutes, until the meatballs reach 165°F inside. Simmer them in the crushed tomatoes with ½ diced onion for 10 minutes. Pack 4 portions with quinoa and broccoli; refrigerate 2 for Days 1 and 2 and freeze 2 for Days 6 and 7.
- Burrito bowls: season 1½ lb chicken breast with chili powder, cumin and lime and roast or grill until it reaches 165°F. Sauté 2 sliced peppers and 1 onion in 1 tbsp oil. Pack 4 bowls with rice, black beans, peppers and chicken, with salsa on the side. Refrigerate 3 for Days 1 to 3 and freeze 1 for Day 7.
- Hard-boil 2 eggs while the oven is on for Day 3's snack.
- Wednesday, second session: roast 1 lb shrimp with 2 sliced peppers, 1 onion, 1 tbsp oil and fajita spices at 425°F for 8 to 10 minutes, until the shrimp are pink and opaque. Pack 3 portions for lunches on Days 4 to 6, with tortillas, yogurt and avocado packed separately (cut the avocado the day you eat it).
- Egg roll in a bowl: brown 1 lb ground turkey with ½ onion, garlic and ginger to 165°F, add the coleslaw mix and 2 tbsp soy sauce, and cook until just wilted. Finish with 1 tsp sesame oil. Pack 3 portions over brown rice (cook about ¾ cup dry) for dinners on Days 3 to 5.
- Mix overnight oats before bed on Days 1, 3 and 5 so breakfast is ready on Days 2, 4 and 6.
- Cooked leftovers keep about 3 to 4 days in the fridge, which is why some portions go to the freezer right away. Move a frozen portion to the fridge the night before you eat it.
Questions
What are good high protein, low calorie meal prep ideas?
Meals that pair a lean protein with a lot of vegetables and a modest portion of grain: burrito bowls with chicken breast and black beans, turkey meatballs in marinara with roasted broccoli, egg-white muffins, shrimp fajitas, and egg roll in a bowl made with ground turkey and coleslaw mix. Each one in this plan has about 30 to 48 g of protein for roughly 300 to 510 calories.
How long does meal prep last in the fridge?
Cooked leftovers are best eaten within 3 to 4 days, kept at 40°F or below. That's why this plan cooks twice a week and freezes some portions on day one. Reheat leftovers until they're steaming hot (165°F).
Which of these meals freeze well?
The egg-white muffins, turkey meatballs in sauce and the burrito bowls all freeze well for up to about 2 to 3 months. Thaw them in the fridge overnight. The shrimp fajitas and egg roll bowls are better fresh, so they're eaten within 3 days of the Wednesday cook.
How can I make this lower carb?
Keep the proteins and vegetables, and swap the grains: cauliflower rice under the burrito bowls and egg roll in a bowl, more broccoli instead of quinoa, and lettuce wraps instead of corn tortillas. Calories will drop too, so add a little extra protein or some avocado if you get hungry.
Is this a weight loss plan?
It's a general high protein week at about 1,400 calories a day, not a personalized diet. The right calorie level depends on your body, activity and goals, and 1,400 is too little for many people. Use it as a set of ideas and adjust portions, or check with a registered dietitian or your doctor if you're trying to lose weight.
Calories and protein are estimates calculated from USDA nutrient values for the portions listed (spices, garlic and lime not counted); brands and exact amounts will vary. About 1,400 calories a day is too little for many people, especially if you're very active, pregnant or breastfeeding. This is a general eating plan, not medical advice. If you have a health condition or want to lose weight, check with your doctor or a registered dietitian first.
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