High Protein Meal Prep for Weight Loss (1200-Calorie 5-Day Plan)
A practical 5-day meal prep plan built around lean proteins, whole grains, and vegetables designed to support weight loss while maintaining satiety. Each day delivers 25-30g of protein per meal and totals approximately 1200 calories with 90-103g of protein.
Equipment
- oven
- baking sheets
- pans
- cutting board
- knife
- glass meal prep containers
- mixing bowls
Ingredients
- 2 lbs chicken breast
- 1.5 lbs ground turkey
- 1 lb salmon fillet
- 1 lb lean ground beef (90/10 blend)
- 1 dozen eggs
- Greek yogurt
- Cottage cheese
- 3 lbs broccoli, green beans, bell peppers, spinach, zucchini
- 2 sweet potatoes
- 1 head cauliflower
- Quinoa
- Brown rice
- Whole wheat pasta
- Olive oil
- Garlic
- Lemon
- Soy sauce
- Ginger
- Salt and pepper
- Canned black beans
- Marinara sauce
- Oats
- Protein powder
- Berries
- Granola
- Almond butter
- Apple
- Banana
- Chi seeds
- String cheese
- Almonds
- Edamame
- Spinach
Instructions
- Step 1: Preheat oven to 400F. Season chicken breasts with lemon, garlic, and Italian herbs. Spread salmon on separate baking sheet with dill and lemon. Roast both for 15 minutes. Brown ground turkey and beef in separate pans with onion and garlic for 8-10 minutes.
- Step 2: Chop broccoli, green beans, bell peppers, and zucchini. Toss with olive oil, salt, and pepper. Spread on baking sheets and roast at 425F for 15 minutes. Peel and cube sweet potatoes, then boil until fork-tender (about 12 minutes).
- Step 3: Cook quinoa and brown rice in parallel. Roast cauliflower rice for 8 minutes or use pre-riced version.
- Step 4: Mix turkey with taco seasoning (chili powder, cumin, garlic). Toss beef with soy sauce and ginger. Mix ground turkey with marinara sauce. Let each cook one more minute to meld flavors.
- Step 5: Portion into glass meal prep containers by layering proteins and vegetables proportionally. Pre-portion snacks into separate containers. Stack in refrigerator.
Notes
Store meal prep containers in refrigerator for up to 5 days. Use glass containers with snap lids for best freshness and visibility. Pair carbs with protein at snack time for sustained satiety. Prep all proteins and vegetables simultaneously using multiple oven racks and burners to complete in 2 hours. Play music or a podcast during prep to make the process enjoyable rather than a chore.