Healthy high protein meal prep

Ingredients

• 12 oz Fresh Cherries (washed, dried, stored in mason jars)
• 1 piece Honeydew Melon (peeled and cubed)
• 2 cup Rolled Oats (for homemade granola)
• 1 cup Mixed Nuts (chopped, for granola)
• 0.25 cup Honey (for granola and chicken glaze)
• 4 tbsp Olive Oil (divided among granola, potatoes, veggies, and chicken)
• 2 can Canned Tuna in Water (5‑oz cans, drained)
• 2 tbsp Mayonnaise (for tuna salad)
• 1 stalk Celery Stalk (finely diced)
• 0.75 cup Red Onion (diced for tuna salad; one medium onion also used for pickling)
• 1 tsp Lemon Juice (for tuna salad)
• 0.5 cup Apple Cider Vinegar (for pickled onions)
• 0.5 cup Water (for pickled onions)
• 1 tbsp Sugar (for pickled onions)
• 1 tsp Salt (divided among several components)
• 1 lb Ground Beef (lean (90% lean))
• 2 tbsp Taco Seasoning (store‑bought or homemade)
• 1.5 lb Baby Potatoes (halved)
• 1 tsp Rosemary (dried)
• 1 cup Protein Powder (vanilla or unflavored)
• 0.5 cup Peanut Butter (smooth, natural)
• 0.25 cup Chocolate Chips (optional)
• 2 cup Brown Rice (rinsed)
• 3 cup Mixed Vegetables (broccoli, bell pepper, carrots) (cut into bite‑size pieces)
• 2 lb Chicken Thighs (bone‑in, skinless) (trimmed)
• 0.25 cup Soy Sauce (low‑sodium)
• 4 clove Garlic (minced)
• 1 tsp Ground Ginger (fresh grated also works)

Instructions

1. Prepare Fresh Fruit

   Rinse the cherries under cold water, pat dry, and place into clean mason jars. Peel the honeydew, remove the seed, and cut into bite‑size cubes; store in a separate clear container in the fridge.

   Time: PT10M

2. Make Homemade Granola

   Preheat the oven to 350°F. In a mixing bowl combine rolled oats, mixed nuts, honey, olive oil, and a pinch of salt. Spread evenly on a baking sheet and bake 20 minutes, stirring halfway through.

   Time: PT25M

   Temperature: 350°F

3. Cool and Crumble Granola

   Remove the granola from the oven, let it sit on the sheet for 5 minutes, then transfer to a bowl and crumble into small pieces. Store in a mason jar.

   Time: PT5M

4. Prepare Tuna Salad

   In a bowl combine drained tuna, mayonnaise, diced celery, 1/4 cup diced red onion, lemon juice, salt, and pepper. Mix until just combined and transfer to a container.

   Time: PT10M

5. Quick Pickled Onions

   Thinly slice the remaining red onion. In a small jar combine apple cider vinegar, water, sugar, and salt; stir until dissolved. Add the onion slices, seal, and let sit at room temperature for at least 30 minutes (can be made ahead).

   Time: PT5M

6. Cook Taco Meat

   Heat 1 tbsp olive oil in a skillet over medium‑high heat. Add ground beef, breaking it up, and cook until browned, about 8 minutes. Drain excess fat, stir in taco seasoning and 1/4 cup water, simmer 5 minutes until sauce thickens.

   Time: PT15M

7. Roast Potatoes

   Preheat oven to 400°F. Toss halved baby potatoes with 2 tbsp olive oil, salt, pepper, and rosemary. Spread on a baking sheet and roast 20 minutes, turning halfway, until golden and crisp.

   Time: PT25M

   Temperature: 400°F

8. Make Monster Cookie Protein Balls

   In a bowl combine protein powder, rolled oats, peanut butter, honey, and chocolate chips. Stir until a sticky dough forms. Roll into 1‑inch balls and place on a parchment‑lined tray. Refrigerate 10 minutes to set.

   Time: PT15M

9. Cook Brown Rice

   Rinse 2 cups brown rice under cold water. In a saucepan combine rice and 4 cups water, bring to a boil, then reduce to low, cover, and simmer 20 minutes. Remove from heat and let sit covered 5 minutes before fluffing.

   Time: PT25M

10. Roast Mixed Veggies

    Preheat oven to 425°F. Toss broccoli florets, sliced bell pepper, and carrot sticks with 2 tbsp olive oil, salt, and pepper. Spread on a sheet and roast 15 minutes, stirring once, until tender‑crisp.

    Time: PT20M

    Temperature: 425°F

11. Slow‑Cook Honey Garlic Chicken

    In a bowl whisk together honey, low‑sodium soy sauce, minced garlic, ground ginger, and 1 tbsp olive oil. Place chicken thighs in the slow cooker, pour sauce over them, and cook on LOW for 8 hours (or HIGH for 4 hours). Once done, shred or slice and store.

    Time: PT8H10M

Nutrition Facts

Calories

620

Protein

35 g

Carbohydrates

68 g

Fat

22 g

Fiber

9 g

Ingredient Substitutions

• Instead of Fresh Cherries: Frozen mixed berries
• Instead of Honeydew Melon: Cantaloupe
• Instead of Rolled Oats: Gluten‑free rolled oats
• Instead of Mixed Nuts: Seeds (pumpkin, sunflower)
• Instead of Honey: Maple syrup
• Instead of Olive Oil: Avocado oil
• Instead of Canned Tuna in Water: Canned salmon
• Instead of Mayonnaise: Greek yogurt
• Instead of Celery Stalk: Finely diced cucumber
• Instead of Red Onion: White onion
• Instead of Lemon Juice: Apple cider vinegar
• Instead of Apple Cider Vinegar: White vinegar
• Instead of Sugar: Honey
• Instead of Ground Beef: Ground turkey
• Instead of Taco Seasoning: Chili powder + cumin
• Instead of Baby Potatoes: Regular potatoes, diced
• Instead of Rosemary: Thyme
• Instead of Protein Powder: Pea protein powder
• Instead of Peanut Butter: Almond butter
• Instead of Chocolate Chips: Cocoa nibs
• Instead of Brown Rice: Quinoa
• Instead of Mixed Vegetables (broccoli, bell pepper, carrots): Any seasonal veggies
• Instead of Chicken Thighs (bone‑in, skinless): Chicken breast
• Instead of Soy Sauce: Tamari
• Instead of Garlic: Garlic powder
• Instead of Ground Ginger: Fresh ginger

Equipment Needed

• Baking Sheet
• Oven
• Mixing Bowls
• Mason Jars
• Slow Cooker
• Skillet
• Saucepan
• Rice Cooker (optional)
• Knife
• Cutting Board
• Measuring Cups
• Measuring Spoons
• Spatula
• Tongs

Critical Steps — Do Not Skip

• Ensuring the granola is fully cooled before crumbling to avoid clumping.
• Cooking taco meat just until browned and adding seasoning with water to keep it moist.
• Roasting potatoes and veggies at the correct temperature to achieve crispness.
• Allowing the honey garlic chicken to cook low and slow for tenderness.

Chef Tips from the Video

• Layer flavors: add a squeeze of fresh lime to the taco bowl just before eating.
• Use a small ice cube tray to portion the honey garlic sauce for easy drizzle.
• Toast the nuts for the granola briefly in a dry pan for extra aroma.

Troubleshooting

Storage

Refrigerator: All components (fruit, granola, tuna salad, pickled onions, taco meat, roasted potatoes, protein balls, brown rice, roasted veggies, chicken) store in airtight containers for up to 5 days.

Freezer: Chicken thighs can be frozen raw with sauce for up to 3 months; thaw before cooking.

Room temperature: None of the prepared items are safe at room temperature beyond 2 hours.

Make-Ahead Tips

• Prepare the pickled onions and granola the night before; they improve in flavor.
• Portion the taco meat, rice, and veggies into individual containers for quick assembly.
• Store protein balls in the freezer if you won’t eat them within a week.

Frequently Asked Questions