50+ Simple High Protein Meal Prep Recipe Combinations under $50

Ingredients

• 1.5 lb Chicken Breast (thinly sliced)
• 1.5 lb Chicken Thighs (skinless, boneless)
• 1.5 lb Pork Chops (lean, pre‑sliced)
• 1.5 lb Beef Strips (stir‑fry style, lean)
• 1 lb Ground Beef (lean (93/7))
• 4 pieces Sweet Potatoes (in‑bag) (medium, steam‑bag style)
• 2 cup Instant Rice (1‑minute rice, dry)
• 1 box Boxed Mashed Potatoes (about 500 g)
• 1 bag Cauliflower Fettes (pre‑cut cauliflower pieces)
• 1 lb Green Beans (fresh, trimmed)
• 1 bag Broccoli Florets (frozen)
• 1 bag Mixed Vegetables (steam bag) (frozen mixed veg)
• 2 tbsp Kinder’s Woodfire Garlic Seasoning (for chicken thighs and pork chops)
• 2 tbsp All‑Purpose Seasoning (for beef strips)
• 2 tbsp Tony Cheres Seasoning (for chicken breast)
• 1 tsp Salt (general seasoning)
• ½ tsp Black Pepper (freshly cracked)
• 2 tbsp Unsalted Butter (for mashed potatoes)
• ¼ cup Fat‑Free Cheddar Cheese (shredded, for mashed potatoes)
• 2 tbsp Olive Oil (for cooking on Blackstone)
• to taste Ketchup (optional drizzle for flavor)

Instructions

1. Prep Ingredients

   Trim the green beans, slice any whole chicken or pork if not pre‑sliced, and separate the beef strips. Measure out rice, sweet potatoes, mashed potato mix, and cauliflower fettes into individual microwave‑safe bowls.

   Time: PT5M

2. Season Proteins

   In separate bowls, toss chicken thighs with Kinder’s Woodfire Garlic seasoning, pork chops with the same seasoning, beef strips with All‑Purpose seasoning, and chicken breast pieces with Tony Cheres seasoning. Sprinkle a pinch of salt and pepper on each.

   Time: PT5M

3. Microwave Sweet Potatoes

   Place the sweet potato steam‑bag in the microwave and cook on high for 8 minutes, then check for tenderness; add 1‑2 more minutes if needed.

   Time: PT8M

4. Microwave Mixed Veg

   Microwave the mixed vegetable bag for 2 minutes, stir, then microwave another 1‑2 minutes until hot.

   Time: PT3M

5. Microwave Cauliflower Fettes

   Microwave the cauliflower fettes for 4 minutes, stir halfway through.

   Time: PT4M

6. Microwave Instant Rice

   Combine 2 cups of instant rice with 2 cups of water in a microwave‑safe bowl, stir, and cook on high for 5 minutes. Fluff with a fork after cooking.

   Time: PT5M

7. Cook Proteins on Blackstone

   Heat olive oil on the pre‑heated Blackstone griddle over medium‑high heat. Add all seasoned proteins (except ground beef) in a single layer, cooking 4‑5 minutes per side until browned and cooked through (internal temp 165°F for chicken, 145°F for pork and beef).

   Time: PT20M

   Temperature: Medium‑high heat

8. Cook Ground Beef

   In a separate pan, heat a splash of oil over medium heat, add ground beef, season with salt and pepper, and crumble while cooking for about 5 minutes until fully browned.

   Time: PT5M

   Temperature: Medium heat

9. Microwave Mashed Potatoes

   Place the boxed mashed potato mix into a bowl, add just over 1 cup of water and a pinch of salt, stir, then microwave for 2 minutes. Stir, then microwave another 1‑2 minutes until smooth. Fold in butter, shredded cheddar, and cracked black pepper.

   Time: PT4M

10. Steam Green Beans on Blackstone

    Using the same Blackstone, add a splash of oil and the trimmed green beans. Cook for 5‑6 minutes, stirring occasionally, until bright green and slightly charred.

    Time: PT6M

    Temperature: Medium‑high heat

11. Portion Meals

    Divide the cooked proteins, rice, sweet potatoes, mashed potatoes, and vegetables into 8 equal containers, aiming for one protein, one carb, and one veg per container. Drizzle a little ketchup if desired.

    Time: PT10M

Nutrition Facts

Calories

420

Protein

38 g

Carbohydrates

42 g

Fat

12 g

Fiber

5 g