This Meal Prep Has 69g Protein and Tastes Like a Cheat Meal

Ingredients

• 100 g Red Onion (grated for meat mixture)
• 15 g Garlic (minced for meat mixture)
• 448 g Ground Beef (93% lean) (lean ground beef)
• 448 g Ground Pork (90% lean) (lean ground pork)
• 80 g Greek Yogurt (2% milkfat) (for meat mixture, keeps it tender)
• 8 g Baking Soda (tenderizing agent for low‑fat meat)
• 12 g Salt (for meat mixture)
• 4 g Monosodium Glutamate (MSG) (umami boost)
• 3 g Black Pepper (freshly ground)
• 2 g Dried Oregano
• 2 g Dried Marjoram
• 1 g Dried Rosemary
• 2 Cucumber (medium, about 9‑inch long, peeled, seeded, grated and squeezed)
• 320 g Greek Yogurt (2% milkfat) (base for tzatziki sauce)
• 8 g Olive Oil (extra‑virgin, for sauce)
• 30 g White Vinegar
• 1.3 g Dried Dill
• 6 g Garlic (minced for tzatziki)
• 84 g Fat‑Free Feta Cheese (adds texture and protein to sauce)
• 6 g Salt (for tzatziki)
• 195 g All‑Purpose Flour (for pita dough)
• 78 g Vital Wheat Gluten (boosts protein and structure in pita)
• 3.6 g Salt (for pita dough)
• 4.5 g Baking Powder
• 365 g Greek Yogurt (2% milkfat) (primary liquid for pita dough)
• 30 g Tomato (thinly sliced for topping)
• 25 g Red Onion (thinly sliced, rinsed and patted dry for topping)
• 25 g Fat‑Free Feta Cheese (sprinkled on finished sandwich)

Instructions

1. Grate Red Onion for Meat

   Trim the stem off a red onion, halve it, peel, then grate the onion on the small‑hole side of a box grater. Sweep the grated onion onto a plate to keep the workspace clean.

   Time: PT5M

2. Combine Meat Base

   In a large mixing bowl placed on a scale, add 448 g ground beef, 448 g ground pork, and 80 g 2 % Greek yogurt. Add the grated onion, 15 g minced garlic, 8 g baking soda, 12 g salt, 4 g MSG, 3 g black pepper, 2 g dried oregano, 2 g dried marjoram, 1 g dried rosemary. Mix with hands or a sturdy spoon for 3–4 minutes until the mixture becomes a sticky, uniform paste.

   Time: PT10M

3. Rest Meat Mixture

   Cover the bowl with plastic wrap and refrigerate for at least 1 hour (up to 24 hours) to let flavors meld and the baking soda tenderize the meat.

   Time: PT1H

4. Prepare Cucumber for Tzatziki

   Trim ends off two medium cucumbers, peel, halve lengthwise, scoop out seeds, then grate on the small‑hole side of the grater. Place grated cucumber on paper towels and squeeze firmly to remove excess water. Weigh out 160 g of the squeezed cucumber and transfer to a bowl.

   Time: PT8M

5. Make Tzatziki Sauce

   To the cucumber bowl add 320 g 2 % Greek yogurt, 8 g olive oil, 30 g white vinegar, 1.3 g dried dill, 6 g minced garlic, 84 g fat‑free feta, 6 g salt, and a pinch of black pepper. Mix until smooth, then cover and refrigerate for 30 minutes to let flavors develop.

   Time: PT10M

6. Prepare Pita Dough

   In a separate bowl whisk together 195 g all‑purpose flour, 78 g vital wheat gluten, 3.6 g salt, and 4.5 g baking powder. Add 365 g 2 % Greek yogurt and stir until a soft dough forms with no dry patches. Divide the dough into six equal portions (~107 g each) and shape each into a ball.

   Time: PT8M

7. Roll and Cook Pitas

   On a lightly floured surface roll each ball into a 7‑8 inch circle. Heat a skillet over medium heat, add the rolled pita and cook 1‑2 minutes per side until lightly browned. Stack cooked pitas under a clean tea towel to keep soft, then place in a zip‑top bag.

   Time: PT20M

   Temperature: Medium heat

8. Form and Bake Meat Log

   Lay two sheets of parchment (24 × 15 in) on a work surface. Spread half the rested meat mixture between the sheets, then roll with a rolling pin to about 1/8 inch thickness. Fold the parchment edges over the meat, roll tightly into a log, and repeat with the remaining meat. Place both logs in a baking dish and bake in a pre‑heated 400 °F oven for 20‑24 minutes. Remove, let rest 5‑10 minutes, then cool another 5‑10 minutes before slicing.

   Time: PT45M

   Temperature: 400°F

9. Slice Meat Log

   Using scissors or a sharp knife, cut each cooled meat log into strips about 1‑1.5 in wide and 4‑6 in long, resembling gyro slices. Transfer strips and any pan juices to a zip‑top bag and refrigerate.

   Time: PT5M

10. Assemble Sandwich – Cook Meat Portion

    Weigh out approximately 150 g of the sliced meat (about 1/6 of the log) and place in a skillet over medium heat. Cook for ~2 minutes, shaking the pan once, until the edges brown nicely.

    Time: PT5M

    Temperature: Medium heat

11. Warm Pita and Add Tzatziki

    Lay a cooked pita on a piece of parchment, spread 116 g of the chilled tzatziki sauce evenly over the surface. Place the browned meat on top, then add 25 g crumbled fat‑free feta, thinly sliced tomato, and rinsed‑then‑dried red onion slices.

    Time: PT5M

    Temperature: Medium heat

12. Steam and Rest Sandwich

    Wrap the assembled sandwich tightly in parchment and microwave on high for 20‑30 seconds. Let sit for 1‑2 minutes to steam and meld flavors before serving.

    Time: PT2M

    Temperature: Microwave

Nutrition Facts

Calories

630

Protein

69 g

Carbohydrates

60 g

Fat

20 g

Fiber

5 g