50+ Simple High Protein Meal Prep Recipe Combinations under $50
50+ Simple High Protein Meal Prep Recipe Combinations under $50 is a medium American recipe that serves 8. 420 calories per serving. Recipe by Joey Suggs on YouTube.
Prep: 27 min | Cook: 46 min | Total: 1 hr 28 min
Cost: $59.81 total, $7.48 per serving
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
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
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
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
Microwave Mixed Veg
Microwave the mixed vegetable bag for 2 minutes, stir, then microwave another 1‑2 minutes until hot.
Time: PT3M
Microwave Cauliflower Fettes
Microwave the cauliflower fettes for 4 minutes, stir halfway through.
Time: PT4M
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
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
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
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
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
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
Dietary info: High protein, Gluten‑free (if using gluten‑free seasonings), Low sugar
Allergens: Dairy
Ingredient Substitutions
- Instead of Chicken Breast: Turkey breast
- Instead of Chicken Thighs: Turkey thigh
- Instead of Pork Chops: Pork tenderloin
- Instead of Beef Strips: Flank steak, sliced thin
- Instead of Ground Beef: Ground turkey
- Instead of Sweet Potatoes (in‑bag): Regular sweet potatoes
- Instead of Instant Rice: Microwave brown rice
- Instead of Boxed Mashed Potatoes: Fresh potatoes, boiled and mashed
- Instead of Cauliflower Fettes: Cauliflower rice
- Instead of Green Beans: Snap peas
- Instead of Broccoli Florets: Fresh broccoli
- Instead of Mixed Vegetables (steam bag): Any frozen veg blend
- Instead of Kinder’s Woodfire Garlic Seasoning: Garlic powder
- Instead of All‑Purpose Seasoning: Seasoned salt
- Instead of Tony Cheres Seasoning: Paprika blend
- Instead of Unsalted Butter: Margarine
- Instead of Fat‑Free Cheddar Cheese: Regular cheddar
- Instead of Olive Oil: Canola oil
- Instead of Ketchup: BBQ sauce
Equipment Needed
- Blackstone Griddle
- Microwave Oven
- Mixing Bowls
- Chef’s Knife
- Cutting Board
- Spatula
- Tongs
- Measuring Cups
- Storage Containers (8)
- Paper Towels (optional)
Critical Steps — Do Not Skip
- Seasoning each protein separately ensures distinct flavor profiles
- Cooking all proteins on the Blackstone without overcrowding prevents steaming and keeps a good sear
- Checking sweet potatoes for tenderness before removing from microwave avoids under‑cooking
Chef Tips from the Video
- Pre‑slice all meats at the store to save prep time
- Use the same seasoning blend for multiple proteins to streamline flavor profile
- Store the cooked Blackstone drippings in a small bowl and drizzle over veggies for extra flavor
Troubleshooting
Meat is dry
Do not overcook; remove from heat when internal temperature reaches safe level and let rest 2 minutes before slicing
Vegetables are soggy
Microwave in short bursts and stir; for green beans, use the Blackstone to get a quick char which keeps them crisp
Rice is mushy
Use the exact water‑to‑rice ratio on the package and fluff immediately after cooking; avoid over‑microwaving
Storage
Refrigerator: Up to 4 days in airtight containers
Freezer: Up to 2 months; freeze in freezer‑safe containers and reheat directly from frozen
Room temperature: Do not store at room temperature; consume within 2 hours if left out
Make-Ahead Tips
- Cool all cooked components before sealing containers to prevent condensation
- Portion sauces separately to keep veggies crisp
- Freeze extra portions in zip‑lock bags for quick microwave reheating
Frequently Asked Questions
What is the cultural significance and history of meal‑prep power bowls in American fitness cuisine?
Meal‑prep power bowls have become a staple in modern American health‑focused cooking, emerging from the early 2010s fitness community that emphasized portion control, high protein, and convenience for busy lifestyles. They combine classic American protein sources with simple carbs and vegetables to create balanced, ready‑to‑eat meals.
What are the traditional regional variations of high‑protein meal‑prep bowls in the United States?
In the Southwest, bowls often feature grilled chicken, black beans, corn, and salsa. The Pacific Northwest favors salmon, quinoa, and roasted root vegetables. Joey Suggs’ version reflects a Mid‑Atlantic approach with a mix of chicken, pork, beef, instant rice, and mixed frozen vegetables, emphasizing variety and affordability.
What is the authentic traditional way to serve a high‑protein meal‑prep bowl in American fitness culture?
Typically, the bowl is served cold or at room temperature in a reusable container, with the protein, carb, and veg kept separate until mealtime. A light drizzle of sauce—such as ketchup, hot sauce, or a vinaigrette—is added just before eating to keep flavors fresh.
What occasions or celebrations is a high‑protein meal‑prep bowl traditionally associated with in American culture?
Meal‑prep bowls are most common on weekdays for lunch or post‑workout dinners, but they also appear at fitness challenges, boot‑camp events, and health‑focused potlucks where participants share their favorite balanced recipes.
How does a high‑protein meal‑prep bowl fit into the broader American healthy‑eating tradition?
It aligns with the American emphasis on convenience, macro‑tracking, and portion control, allowing busy individuals to meet protein goals without relying on fast food. The bowl format also encourages colorful vegetable inclusion, supporting the USDA MyPlate guidelines.
What are the authentic traditional ingredients for a high‑protein meal‑prep bowl versus acceptable substitutes?
Traditional ingredients include lean meats (chicken, turkey, lean beef, pork), whole grains or instant rice, and fresh or frozen vegetables. Acceptable substitutes are plant‑based proteins (tofu, tempeh), quinoa or couscous for carbs, and seasonal fresh veggies in place of frozen mixes.
What other American dishes pair well with a high‑protein meal‑prep bowl?
A side of homemade coleslaw, a simple green salad with vinaigrette, or a cup of low‑fat Greek yogurt with fruit makes a complementary snack. For a fuller meal, serve with a slice of whole‑grain bread or a small portion of baked beans.
What makes Joey Suggs’ meal‑prep power bowl special or unique in American cuisine?
Joey’s version stands out by using a Blackstone griddle to sear multiple proteins simultaneously, combining both sweet (sweet potatoes) and savory (instant rice) carbs, and incorporating a variety of meats in one batch, which maximizes flavor diversity while keeping prep under an hour.
What are the most common mistakes to avoid when making Joey Suggs’ meal‑prep power bowl?
Common errors include overcooking the chicken and pork on the Blackstone, overcrowding the griddle which steams instead of sears, and microwaving the rice or potatoes for too long, resulting in mushy texture. Always monitor cooking times and use a meat thermometer for safety.
Why does this meal‑prep power bowl recipe use a Blackstone griddle instead of a regular skillet?
The Blackstone provides a large, flat cooking surface that allows all proteins to cook evenly at the same time, preserving juices and creating a uniform sear. A regular skillet would require multiple batches, extending total cooking time beyond the one‑hour goal.
Can I make Joey Suggs’ meal‑prep power bowl ahead of time and how should I store it?
Yes. Portion each bowl into airtight containers, let the food cool to room temperature, then refrigerate for up to 4 days or freeze for up to 2 months. Reheat in the microwave for 2‑3 minutes, stirring halfway through for even heating.
What texture and appearance should I look for when cooking the proteins on the Blackstone?
The chicken, pork, and beef should develop a golden‑brown crust with visible grill marks, while remaining juicy inside. The interior should be opaque with no pinkness for chicken and pork, and a slight blush for beef strips.
How do I know when the sweet potatoes are done in the microwave?
Insert a fork; it should slide in with little resistance. The sweet potatoes will be soft throughout and the steam bag will feel pliable. If resistance is felt, add another minute of microwaving.
What does the YouTube channel Joey Suggs specialize in?
The YouTube channel Joey Suggs focuses on practical, budget‑friendly meal‑prep and cooking tutorials aimed at helping viewers prepare healthy, high‑protein meals quickly using everyday grocery items and simple equipment like the Blackstone griddle.
What is the cooking philosophy and style of the YouTube channel Joey Suggs?
Joey Suggs emphasizes efficiency, affordability, and consistency. His style combines straightforward ingredient lists, minimal equipment, and clear timing so home cooks can replicate restaurant‑quality meals without extensive prep or fancy tools.
Last updated: September 3, 2026
