High Protein Low Carb Meal Prep for Weight Loss (5-Day Plan)
A 5-day meal prep plan featuring high-protein, low-carb dishes designed for weight loss without sacrificing flavor. Each meal contains 25-35g of protein and uses simple, affordable ingredients found at any grocery store.
Equipment
- sheet pan
- large skillet
- oven
- mixing bowl
- meal prep containers
- meat thermometer
Ingredients
- 6 bone-in skin-on chicken thighs
- 2 pounds ground turkey
- 6 cod fillets
- 2 tablespoons olive oil
- Fresh thyme and rosemary
- 3 cloves garlic minced
- Salt and black pepper
- 1 large head broccoli
- 1 head cauliflower
- Garlic powder
- 1 medium onion diced
- 1 red bell pepper diced
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 cup low-sodium chicken broth
- 1 tablespoon lime juice
- 2 bags frozen cauliflower rice
- 1.5 pounds fresh green beans
- 1 teaspoon dried dill
- Lemon zest and juice
- 5 cups fresh spinach
- 1/2 cup heavy cream
- Nutmeg
Instructions
- Day 1: Preheat oven to 425°F. Season chicken thighs with herbs and garlic mixture. Roast 20 minutes. Add seasoned broccoli and cauliflower. Roast 15-18 minutes until chicken reaches 165°F.
- Day 2: Heat oil in skillet. Sauté onion and pepper 4-5 minutes. Add garlic, then ground turkey, cooking 6-8 minutes. Stir in spices, cook 1 minute. Add broth and lime juice, simmer 5 minutes. Prepare cauliflower rice and divide into containers with turkey mixture.
- Day 3: Bake cod fillets with lemon, garlic, and dill. Roast green beans with oil and garlic powder. Sauté spinach with garlic and heavy cream until creamy.
Notes
Prep all recipes on Sunday for 5 days of ready-to-eat meals. Store in airtight containers in refrigerator. Keep toppings separate for maximum freshness. Each day provides 25-35g protein per serving. No special ingredients required. All recipes beginner-friendly and can be made with basic kitchen equipment.