25+ Simple High Protein Meal Prep Recipes for Under $5
25+ Simple High Protein Meal Prep Recipes for Under $5! is a medium American recipe that serves 9. 460 calories per serving. Recipe by Joey Suggs on YouTube.
Prep: 20 min | Cook: 1 hr 58 min | Total: 2 hrs 33 min
Cost: $31.42 total, $3.49 per serving
Ingredients
- 3 pieces Chicken Breast (extra lean, about 6 oz each, BOGO at Publix)
- 1 lb Ground Beef (extra lean (90% lean) from Publix)
- 1 lb Ground Turkey (99% fat‑free, from Publix)
- 2 bags Jasmine Rice (pre‑packaged, 12 oz each, boil in water)
- 3 medium Sweet Potatoes (cut into 1‑inch cubes, used for roasting and mashed potatoes)
- 1 bag Cauliflower Rice (frozen, 12 oz, microwaved)
- 1 bag Mixed Vegetables (frozen blend, 12 oz, microwaved)
- 1 bag Broccoli Florets (frozen, 12 oz, microwaved)
- 2 sprays Avocado Oil Spray (light coating for sweet potatoes)
- 2 tbsp Kinder's Blend Seasoning (garlic‑herb blend used on meat and potatoes)
- to taste Salt
- to taste Black Pepper
- 1 tsp Minced Garlic (fresh or jarred)
- 2 tbsp I Can't Believe It's Not Butter Light (adds richness to mashed potatoes)
- 1/4 cup Fat‑Free Shredded Cheese (sprinkled into mashed potatoes)
- 800 g Water (for mashing sweet potatoes in microwave)
Instructions
Preheat Oven
Set the oven to 400°F and let it preheat while you prepare the ingredients.
Time: PT5M
Temperature: 400°F
Dice Sweet Potatoes
Wash the sweet potatoes, peel if desired, and cut into 1‑inch cubes.
Time: PT10M
Season Sweet Potatoes
Place the cubed sweet potatoes in a mixing bowl, spray lightly with avocado oil, sprinkle with Kinder's Blend Seasoning, salt and pepper, then toss to coat evenly.
Time: PT5M
Roast Sweet Potatoes
Spread the seasoned cubes in a single layer on a lined baking sheet and roast for 35‑45 minutes, stirring halfway through.
Time: PT40M
Temperature: 400°F
Season Chicken Breasts
Pat the chicken breasts dry, rub with salt, pepper, minced garlic, and a pinch of Kinder's Blend Seasoning.
Time: PT5M
Roast Chicken
Place the seasoned chicken breasts on the same or a second baking sheet and roast for 25‑30 minutes, until internal temperature reaches 165°F.
Time: PT30M
Temperature: 400°F
Boil Water for Rice
Fill a saucepan with 4 cups of water, bring to a rolling boil.
Time: PT10M
Cook Jasmine Rice
Add the two bags of jasmine rice to the boiling water, reduce heat, cover, and simmer for 10 minutes. Drain in a colander.
Time: PT10M
Brown Ground Beef
Heat a skillet over medium‑high heat, add the ground beef, season with half of the Kinder's Blend, salt, pepper, and a splash of water if needed. Cook until browned, about 8 minutes.
Time: PT8M
Brown Ground Turkey
Using the same skillet, add the ground turkey, season similarly, and cook until no longer pink, about 8 minutes.
Time: PT8M
Microwave Mixed Vegetables
Place the frozen mixed veg in a microwave‑safe bowl, cover, and microwave on high for 4 minutes. Drain excess water.
Time: PT4M
Microwave Cauliflower Rice
Microwave the frozen cauliflower rice in a covered bowl for 4 minutes, then fluff with a fork.
Time: PT4M
Microwave Broccoli
Microwave the frozen broccoli florets for 4 minutes, watching for steam bursts; let cool briefly before handling.
Time: PT4M
Make Mashed Sweet Potatoes
Transfer a portion of the roasted sweet potato cubes (about 130 g) to a microwave‑safe bowl, add 600 g water, microwave 1 minute, stir, repeat two more cycles adding another 200 g water total. After the potatoes are fluffy, stir in butter and fat‑free cheese, microwave another minute, then give a final stir.
Time: PT10M
Portion and Store Meals
Divide each protein (chicken, beef, turkey) with a carb (sweet potato cubes, rice, cauliflower rice, mashed potatoes) and a veggie (mixed veg, broccoli, or cauliflower rice) into 9 airtight containers.
Time: PT5M
Nutrition Facts
- Calories
- 460
- Protein
- 35 g
- Carbohydrates
- 45 g
- Fat
- 12 g
- Fiber
- 6 g
Dietary info: High Protein, Gluten‑Free, Low Sugar
Allergens: Dairy
Ingredient Substitutions
- Instead of Chicken Breast: Turkey Breast, Pork Tenderloin
- Instead of Ground Beef: Ground Turkey, Ground Chicken
- Instead of Ground Turkey: Ground Beef, Ground Chicken
- Instead of Jasmine Rice: Basmati Rice, Brown Rice
- Instead of Sweet Potatoes: Regular Potatoes, Butternut Squash
- Instead of Cauliflower Rice: Riced Broccoli, Shredded Cabbage
- Instead of Mixed Vegetables: Stir‑fry Veg Mix, Frozen Peas & Carrots
- Instead of Broccoli Florets: Fresh Broccoli, Green Beans
- Instead of Avocado Oil Spray: Olive Oil Spray, Cooking Spray
- Instead of Kinder's Blend Seasoning: Italian Seasoning, Seasoned Salt
- Instead of Minced Garlic: Garlic Powder
- Instead of I Can't Believe It's Not Butter Light: Regular Butter, Olive Oil
- Instead of Fat‑Free Shredded Cheese: Low‑Fat Mozzarella, Nutritional Yeast
Equipment Needed
- Oven
- Baking Sheet
- Mixing Bowl
- Skillet
- Saucepan
- Microwave
- Colander (optional)
- Spatula
- Kitchen Scale (optional)
Critical Steps — Do Not Skip
- Roasting sweet potatoes until tender but not mushy
- Cooking chicken to an internal temperature of 165°F
- Browning ground beef and turkey without over‑cooking
- Achieving a fluffy texture for mashed sweet potatoes with staged water addition
Chef Tips from the Video
- Season the ground meats with a pinch of smoked paprika for extra depth.
- Use parchment paper on the baking sheet for easy cleanup.
- Freeze extra portions of plain rice and cauliflower rice in zip‑top bags for future meals.
Troubleshooting
Sweet potatoes are mushy after roasting.
Cut the cubes slightly larger next time and roast for a shorter time (30‑35 min) at 400°F.
Chicken is dry.
Do not over‑cook; remove from oven at 160°F and let rest 5 minutes; the residual heat will bring it to 165°F.
Mashed potatoes are watery.
Add water in smaller increments and mash between cycles; stop adding water once the mixture is fluffy.
Storage
Refrigerator: Store containers sealed in the fridge for up to 4 days.
Freezer: Freeze individual portions for up to 3 months; reheat in microwave.
Room temperature: Do not leave cooked meals at room temperature for more than 2 hours.
Make-Ahead Tips
- Cool all cooked components before sealing containers to prevent condensation.
- Reheat meals in the microwave for 2‑3 minutes, stirring halfway for even heating.
- If you prefer crispier sweet potatoes, re‑roast them briefly before serving.
Frequently Asked Questions
What is the cultural significance and history of meal prepping with chicken, beef and turkey in American fitness cuisine?
Meal prepping became popular in the United States in the early 2000s as a way for athletes and busy professionals to control portions, macros, and costs. Combining lean proteins like chicken, ground beef and turkey with versatile carbs and veggies reflects the American emphasis on high‑protein, convenient meals for muscle gain or weight loss.
What are the traditional regional variations of high‑protein meal prep in American cuisine?
In the Midwest, meal prep often features beef and potatoes; on the West Coast, salmon, quinoa and fresh greens are common. The Southern style may use pork and sweet potatoes, while the Northeast favors chicken, brown rice and mixed vegetables. Joey Suggs' version blends these influences with a focus on budget‑friendly proteins.
How is a meal prep like this typically served in American fitness culture?
Prepared meals are stored in individual airtight containers and eaten cold or reheated in a microwave. They are usually paired with a water bottle and sometimes a side of fruit, making them convenient for work, the gym, or on‑the‑go lunches.
What occasions or celebrations is a high‑protein meal prep associated with in American culture?
While not a celebration dish, meal prep is commonly used during competition phases for bodybuilders, before marathon training, or during busy work weeks when time for cooking is limited. It’s also popular for New Year’s resolution diets.
What makes Joey Suggs' weekly meal prep recipe special or unique in American fitness cuisine?
Joey Suggs combines three different proteins with four carb options and three vegetable varieties, allowing up to 27 unique combos from a single cooking session. The use of inexpensive, widely available grocery items keeps the cost under $50, which is lower than many commercial meal‑prep services.
What are the most common mistakes to avoid when making Joey Suggs' weekly meal prep?
Common errors include over‑cooking the chicken (resulting in dryness), under‑seasoning the ground meats, and adding too much water to the mashed sweet potatoes. Also, failing to let the oven fully preheat can cause uneven roasting of the sweet potatoes.
Why does this recipe use microwave cooking for mixed veg, cauliflower rice and broccoli instead of stovetop sauté?
Microwaving preserves the natural texture and nutrients while saving time and reducing added fats. It also allows the cook to focus on the oven and stovetop tasks without crowding the kitchen.
Can I make Joey Suggs' meal prep ahead of time and how should I store the components?
Yes. After cooking, let each component cool, then portion into airtight containers. Store in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat in the microwave, stirring halfway for even temperature.
What texture and appearance should I look for when the sweet potatoes are done?
The cubes should be golden‑brown on the edges, tender when pierced with a fork, and retain their shape without falling apart. Slight caramelization indicates proper roasting.
What does the YouTube channel Joey Suggs specialize in?
The YouTube channel Joey Suggs specializes in budget‑friendly, high‑protein cooking tutorials aimed at fitness enthusiasts, bodybuilders and anyone looking to meal prep for weight‑gain, bulking or weight‑loss goals.
How does the YouTube channel Joey Suggs' approach to American fitness cooking differ from other cooking channels?
Joey Suggs focuses on macro‑counting, cost breakdowns, and creating multiple meal variations from a single batch of ingredients, whereas many other channels emphasize single‑serve recipes or gourmet techniques without the same emphasis on nutrition tracking.
What other American fitness recipes is the YouTube channel Joey Suggs known for?
Joey Suggs is known for recipes such as “30‑Day Bulk Meal Prep”, “Low‑Carb Chicken & Veggie Bowls”, and “High‑Protein Turkey Chili” that all feature macro‑focused ingredient lists and cost‑effective grocery hauls.
Last updated: September 1, 2026
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