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