If you’re like any of our retreat clients, it can be a challenge to stay on track during busy weeks of work, with kids, and all of the other obligations we’re facing. Are you tired of struggling to eat healthy during your busy week? The secret to staying on track with a high-protein, low-carb diet is meal prep! By setting aside just 2 hours once a week, you can create delicious, balanced meals that are ready to go when you need them.

In this guide, we'll walk you through a simple, efficient meal prep process, provide you with a sample meal plan, and share time-saving tips to help you prep like a pro.

Why Meal Prep?

Meal prep offers several benefits for anyone looking to stick to a high-protein, low-carb diet:

Saves Time: No more scrambling for meals during the week. Everything is prepped and ready!
Supports Weight Loss Goals: Having nutritious, ready-to-eat meals on hand prevents impulsive eating.
Reduces Stress: Eliminate the "What should I eat?" question with a set plan.
Saves Money: Reduce the temptation to order takeout or dine out.

Step-by-Step Guide to High-Protein, Low-Carb Meal Prep in 2 Hours

Step 1: Plan Your Meals (15 minutes)

Start by planning a week’s worth of meals, including breakfast, lunch, dinner, and snacks. Aim for a variety of proteins (like chicken, turkey, tofu, or fish) and low-carb vegetables (such as broccoli, spinach, cauliflower, or zucchini).

Here’s a sample meal plan to get you started:

Breakfast: Spinach and feta egg muffins
Lunch: Grilled chicken breast with roasted veggies and quinoa
Dinner: Turkey lettuce wraps with avocado and salsa
Snacks: Greek yogurt with berries, hard-boiled eggs, or cheese sticks

Step 2: Make a Shopping List and Gather Ingredients (15 minutes)

Based on your meal plan, create a shopping list. Stick to the outer aisles of the grocery store where fresh produce, meat, and dairy are located. Avoid processed foods to stay within your high-protein, low-carb guidelines.

Sample Shopping List:

Proteins: Chicken breasts, ground turkey, eggs, Greek yogurt
Vegetables: Spinach, broccoli, cauliflower, zucchini, bell peppers
Healthy Fats: Avocado, nuts, seeds
Low-Carb Grains: Quinoa, chia seeds
Dairy: Feta cheese, cottage cheese

Step 3: Prep Your Ingredients (30 minutes)

Once you’ve gathered all your ingredients, it’s time to prep! Here's a breakdown of how to efficiently prepare multiple components at once:

Vegetables: Chop all vegetables (like bell peppers, zucchini, and broccoli) and set them aside.
Proteins: Marinate chicken breasts or turkey with spices and set them aside.
Eggs: Crack eggs for egg muffins and mix with spinach, feta, and spices.

Pro Tip: Use a food processor to save time chopping vegetables or buy pre-chopped options.

Step 4: Cook in Batches (45 minutes)

Start cooking foods that take the longest first. Here’s an efficient cooking order:

Roast Vegetables and Proteins: Preheat the oven to 400°F (200°C). Place chopped vegetables on a baking sheet with olive oil, salt, and pepper. Roast chicken breasts or turkey patties simultaneously. Cook for 20-25 minutes or until done.
Prepare Egg Muffins: While roasting, pour the egg mixture into a muffin tin and bake at 375°F (190°C) for 15-20 minutes.
Cook Quinoa: Bring water to a boil and cook quinoa according to package instructions. Let it simmer while other items are in the oven.
Prepare Cold Items: Assemble turkey lettuce wraps and portion out Greek yogurt and snacks.

Pro Tip: Use all your burners and the oven simultaneously to maximize cooking time.

Step 5: Portion and Store (15 minutes)

Once everything is cooked, allow the food to cool slightly. Use meal prep containers to portion out your meals for the week. Divide proteins, vegetables, and healthy fats evenly across containers.

Breakfast: Store egg muffins in an airtight container in the fridge.
Lunches and Dinners: Store chicken, veggies, quinoa, or lettuce wraps in separate containers.
Snacks: Pre-portion Greek yogurt, nuts, and cheese sticks for easy grab-and-go options.

Pro Tip: Label containers with the meal type and day to keep track.

Sample Meal Plan Overview

Here's a quick look at your high-protein, low-carb meals for the week:

Monday

Breakfast: Spinach and Feta Egg Muffins
- Amount: 2-3 egg muffins (made with 2 eggs, 1/2 cup chopped spinach, and 1/4 cup feta cheese per batch)
Lunch: Grilled Chicken with Roasted Veggies
- Amount: 4-6 oz grilled chicken breast, 1 cup roasted broccoli, 1/2 cup roasted bell peppers, 1/2 cup roasted zucchini
Dinner: Turkey Lettuce Wraps
- Amount: 3 lettuce wraps with 4-6 oz ground turkey, 1/2 avocado sliced, 1/2 cup diced tomatoes, 1/4 cup salsa
Snacks: Greek Yogurt with Berries
- Amount: 3/4 cup plain Greek yogurt, 1/2 cup mixed berries

Tuesday

Breakfast: Spinach and Feta Egg Muffins
- Amount: 2-3 egg muffins
Lunch: Grilled Chicken with Roasted Veggies
- Amount: 4-6 oz grilled chicken breast, 1 cup roasted broccoli, 1/2 cup roasted bell peppers, 1/2 cup roasted zucchini
Dinner: Turkey Lettuce Wraps
- Amount: 3 lettuce wraps with 4-6 oz ground turkey, 1/2 avocado sliced, 1/2 cup diced tomatoes, 1/4 cup salsa
Snacks: Hard-Boiled Eggs
- Amount: 2 hard-boiled eggs

Wednesday

Breakfast: Spinach and Feta Egg Muffins
- Amount: 2-3 egg muffins
Lunch: Grilled Chicken with Quinoa Salad
- Amount: 4-6 oz grilled chicken breast, 1/2 cup cooked quinoa, 1 cup mixed greens, 1/4 cup diced cucumber, 1/4 cup cherry tomatoes, 1 tbsp olive oil
Dinner: Turkey Lettuce Wraps
- Amount: 3 lettuce wraps with 4-6 oz ground turkey, 1/2 avocado sliced, 1/2 cup diced tomatoes, 1/4 cup salsa
Snacks: Cheese Sticks
- Amount: 1-2 cheese sticks

Thursday

Breakfast: Spinach and Feta Egg Muffins
- Amount: 2-3 egg muffins
Lunch: Grilled Chicken with Roasted Veggies
- Amount: 4-6 oz grilled chicken breast, 1 cup roasted broccoli, 1/2 cup roasted bell peppers, 1/2 cup roasted zucchini
Dinner: Turkey Lettuce Wraps
- Amount: 3 lettuce wraps with 4-6 oz ground turkey, 1/2 avocado sliced, 1/2 cup diced tomatoes, 1/4 cup salsa
Snacks: Greek Yogurt with Berries
- Amount: 3/4 cup plain Greek yogurt, 1/2 cup mixed berries

Friday

Breakfast: Spinach and Feta Egg Muffins
- Amount: 2-3 egg muffins
Lunch: Grilled Chicken with Roasted Veggies
- Amount: 4-6 oz grilled chicken breast, 1 cup roasted broccoli, 1/2 cup roasted bell peppers, 1/2 cup roasted zucchini
Dinner: Turkey Lettuce Wraps
- Amount: 3 lettuce wraps with 4-6 oz ground turkey, 1/2 avocado sliced, 1/2 cup diced tomatoes, 1/4 cup salsa
Snacks: Hard-Boiled Eggs
- Amount: 2 hard-boiled eggs

Saturday

Breakfast: Spinach and Feta Egg Muffins
- Amount: 2-3 egg muffins
Lunch: Grilled Chicken with Quinoa Salad
- Amount: 4-6 oz grilled chicken breast, 1/2 cup cooked quinoa, 1 cup mixed greens, 1/4 cup diced cucumber, 1/4 cup cherry tomatoes, 1 tbsp olive oil
Dinner: Turkey Lettuce Wraps
- Amount: 3 lettuce wraps with 4-6 oz ground turkey, 1/2 avocado sliced, 1/2 cup diced tomatoes, 1/4 cup salsa
Snacks: Cheese Sticks
- Amount: 1-2 cheese sticks

Sunday

Breakfast: Spinach and Feta Egg Muffins
- Amount: 2-3 egg muffins
Lunch: Grilled Chicken with Roasted Veggies
- Amount: 4-6 oz grilled chicken breast, 1 cup roasted broccoli, 1/2 cup roasted bell peppers, 1/2 cup roasted zucchini
Dinner: Turkey Lettuce Wraps
- Amount: 3 lettuce wraps with 4-6 oz ground turkey, 1/2 avocado sliced, 1/2 cup diced tomatoes, 1/4 cup salsa
Snacks: Greek Yogurt with Berries
- Amount: 3/4 cup plain Greek yogurt, 1/2 cup mixed berries

Top Tips for Efficient Meal Prep

Use Quality Containers: Invest in high-quality, leak-proof containers to keep your food fresh.
Stay Organized: Clean as you go to keep your kitchen organized and reduce cleanup time.
Prep Once, Enjoy All Week: Set aside time each week for meal prep, so you're always ahead.

Ready to Start Prepping Like a Pro?

Meal prepping is a game-changer for anyone looking to stick to a high-protein, low-carb diet without the daily hassle. By dedicating just 2 hours a week, you set yourself up for success, save time, and ensure you have healthy, delicious meals ready whenever you need them.

Want more ideas and recipes to support your high-protein, low-carb lifestyle? Check out our High Protein Diet Meal Plan and Lifestyle Kit to get started!

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70 Delicious Recipes: Mix it up with a variety of tasty options that keep you excited about eating healthy.
Snack Guide: 36 high-protein, low-carb snacks to keep you fueled throughout the day.
Macro & Clean Eating Guides: Learn to balance your meals with optimal nutrients, smart shopping, and dining-out tips.
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