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Low-Carb High-Protein Meal Prep

Batch-cook 12 easy low-carb, high-protein meals for the week to save time and maintain a healthy diet.
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Prep Time 1 hour 30 minutes
Cook Time 30 minutes
Total Time 2 hours
Servings: 12 meals
Course: Dinner, Lunch, Meal Prep
Cuisine: Healthy, High-Protein, Low-Carb
Ingredients Method Notes

Ingredients
  

Proteins
  • 4-5 lbs Combined chicken breast, ground turkey, salmon, firm tofu Use chicken breast or thighs, 1-1.5 lbs each of ground turkey and salmon, and 12-16 oz of tofu.
Vegetables
  • 1 head Broccoli
  • 3 each Bell peppers
  • 2-3 each Zucchini
  • 5-6 cups Spinach Mixed salad greens also acceptable.
  • 1 each Cauliflower For riced cauliflower.
Healthy Fats
  • 1 cup Extra-virgin olive oil
  • 1 cup Avocado oil
  • 1/4 cup Butter Grass-fed if preferred.
Flavor Builders
  • 8-10 cloves Garlic Minced.
  • 3 each Onions Diced.
  • 1 tbsp Fresh ginger Grated.
  • 2 each Lemons
  • 1/2 cup Soy sauce or tamari
  • 1 tbsp Dijon mustard
  • 1 cup Vinegar (apple cider or red wine)
  • 1 tbsp Chili flakes
Dairy & Extras
  • 1 cup Plain Greek yogurt For dressings.
  • 6 each Eggs
  • 1 cup Shredded cheese
  • 1 cup Nuts or seeds (almonds, pumpkin seeds)
Pantry Staples
  • 1 cup Low-sodium chicken or vegetable broth
  • 1 can Diced tomatoes
  • 1 can Coconut milk
  • 1 cup Almond flour or coconut flour Use for quick coatings or thickening.

Method
 

Preparation
  1. Plan: write down 12 meal combos and make a master shopping list. Label containers with meal names and date.
  2. Batch aromatics and sauces: dice onions, mince garlic, grate ginger. Whisk dressing of Greek yogurt, lemon juice, olive oil, salt and pepper. Store in jars.
Cooking Proteins
  1. Roast chicken thighs: preheat oven to 425°F. Pat chicken dry, season, and roast for 25-30 minutes.
  2. Sear ground turkey: heat skillet, crumble turkey, season, and cook until browned.
  3. Bake salmon: preheat to 400°F, season fillets, and bake until opaque.
  4. Prepare tofu: press, cube, toss in almond flour, and pan-fry.
Cooking Sides
  1. Roast vegetables: toss with oil and salt, and roast at 425°F until browned.
  2. Riced cauliflower: pulse florets in food processor, sauté with butter, finish with garlic and broth.
Assembly
  1. Assemble: portion proteins and sides into containers. Add fresh spinach or mixed greens for variety.
  2. Label and date each container.
Storage
  1. Chill meals you'll eat within 4 days. Freeze the rest.

Notes

Use tamari for gluten-free. Refrigerate meals in airtight containers. Freeze meals containing no raw greens.