This healthy, high protein meal prep menu is for a full 5-day work week and consists of high protein meals that are also macro friendly. All of the healthy recipes on this week’s meal prep menu are gluten free, grain free, dairy free, and soy free. These meal prep recipes are full of flavor and also great for meal prep beginners! I’ve listed the links below for the meal prep menu, macros, and grocery shopping list. xoxo Kayla
► BLOG POST (print meal prep menu, macros, etc.): https://feelinfabulouswithkayla.com/2024/01/08/high-protein-meal-prep/
► FREE DOWNLOADABLE GROCERY SHOPPING LIST: https://feelinfabulouswithkayla.com/high-protein-meals-grocery-shopping-list/
► ACCESS ALL OF MY 5-DAY MEAL PREPS HERE: https://feelinfabulouswithkayla.com/category/5-day-meal-preps/
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★ MEAL PREP ESSENTIALS:
Glass Meal Prep Containers (with dividers): https://amzn.to/3PL2jVQ
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Quart Size Mason Jars: https://amzn.to/3qlhL2x
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Portable Lunchbox Oven (to reheat food): https://amzn.to/3VChx0T
★ ALWAYS IN MY KITCHEN:
Favorite Non-Toxic, Non-Stick Cookware Set: https://amzn.to/3K08ALQ
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Matching Speckled Saucepan: https://amzn.to/2LKVA1N
Glass Spice Jars With Labels: https://amzn.to/43wvZeW
My Blender: https://amzn.to/3oG0V9x (newest edition: https://amzn.to/35JvyCi)
My Striped Apron: https://rstyle.me/cz-n/fu4ifgcd2kx
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KAYLA’S MEAL PLANS & SUPPLEMENT PLANS:
★ 21-Day PALEO RESET Program (Anti-Inflammatory Meal Plans, Supplement Plan, 3-Day Sugar Detox, etc.) → http://www.FeelinFabulousWithKayla.com/21-Day-Program (avg. weight loss is 4-7 lbs in the 1st week)
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Disclaimer: Statements made in this video are for informational & educational purposes only and are the opinion(s) of Kayla Chandler.
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#mealprep #highprotein #healthyrecipes
Hey y’all welcome back to my channel if you are new here my name is Kayla and welcome so we are starting the new year off strong like we always do with a brand new 5-day healthy meal prep menu and this week’s menu is high protein and weight loss friendly now if you’re not
Trying to lose weight this year you’re just trying to eat healthier you can totally still do this menu just double some of the portion sizes or sneak in some extra healthy snacks in between meals and that way you’re not in a calorie deficit but this week’s menu is super delicious for breakfast we’re
Making my protein packed loaded turkey sausage breakfast casserole which is so full of flavor and it’s going to keep you full all morning long lunch is this grainfree chicken stir fry I’m going to be serving mine with sauteed cauliflower rice to keep it grain-free and lower in
Calories but of course you can serve it with regular rice or even a 50/50 rice blend for dinner we’re making my high protein turkey chili which is so hearty and savory and then for snacks this week we’re keeping it super simple with a homemade hummus recipe served with a
Side of veggie sticks all of the recipes on this week’s meal prep menu are glutenfree grainfree dairy free and soyf free and as always you can print off the full meal prep menu over on the dedicated blog post as well as calcul the macros for each recipe I’ve also
Created a free downloadable grocery shopping list for this week’s meal prep menu I’m going to have all those links for y’all in the description box below and lastly let me just say because I do get this a lot if you like to have more variety throughout the week you don’t
Like to eat the same meal for 5 days in a row or maybe you don’t like one of the recipes from this week’s menu feel free to mix and match any of the recipes from my previous weight loss meal preps and you can sort of build and create your
Own menu to suit your preference so I will link the archive to all of my 5day meal preps in the description box below as well but anyway I’m ready to start meal prepping so let’s head to the kitchen and get started I’m going to get the breakfast casserole going first so
We can go ahead and get it in the oven let’s start by prepping all the vegetables you’ll need one chopped yellow onion and since this one’s really large I’m just going to use half of it one chopped red bell pepper of course you can technically use any color bell
Pepper with this recipe I just like to use the red to add that pop of color but bell peppers are actually a great source of vitamin C especially the red ones one cup contains about three times more vitamin C then an orange let’s slice up one cup of baby
Portabella mushrooms now if you’re not a fan of mushrooms you can just leave these out all together you’ll also need half a cup of cherry tomatoes and I’m just cutting them into halves and one cup of chopped spinach to get in some extra fiber and minerals and this recipe is actually very very
Flexible if there’s a particular vegetable you don’t like you can just leave it out all together or substitute it with another vegetable that has a similar texture all right once everything’s chopped up head over to your stove top and into a skillet over medium heat add in 1 tbspoon of avocado
Oil along with the chopped onion and bell pepper and let sauté those for about 10 minutes or until they’re slightly soft then add in 1 L pound of ground turkey let’s break that up and just continue cooking that until it’s about half way done once it’s about halfway done let’s
Add in all of our seasonings including 1 teaspoon each of sea salt garlic powder and paprika and half a teaspoon each of dried Sage thyme black pepper onion powder and red pepper flakes let’s give that a good mix so the seasonings are well Incorporated and just continue
Cooking that until the turkey is fully cooked through once the turkey’s done add in the sliced mushrooms and sauté that for about 3 minutes by the way a little hack I like to do when cooking with lean meats like ground turkey is to add in a splash of water if I notice
That it’s getting too dry this just brings that moisture back in and prevents the meat from drying out lastly I’m adding in the cherry tomatoes and chopped spinach and sautéing that for about 3 minutes or until the spinach is fully wilted once it’s done you can transfer this mixture to a 9×13 baking
Dish spread it out as evenly as possible and while that’s cooling off a bit we’re going to prep the egg mixture in a mixing Bowl add in 12 eggs 1/3 cup of unsweetened almond milk or really any type of milk works with this recipe 1/4 cup of nutritional yeast now if you’re
Not dairyfree you can substitute this with regular shredded cheese 1/8 teaspoon of black pepper and 1/4 teaspoon of sea salt give that a good whisk until the egg yolks are fully broken down and everything is combined and then going back to the baking dish we’re going to pour this egg
Mixture evenly over top and you can sort of slant the dish a bit to make sure that that it’s covering all of the turkey mixture and we’re going to bake it at 375° F for about 25 to 30 minutes or until the eggs are fully set once it’s
Done let it cool for about 10 minutes before slicing and because this is for a 5day milal prep I’m going to slice it into roughly 10 equal parts and into each meal prep container I’m adding two squares of the casserole along with about 1 cup of strawberries to get in
That extra vitamin C and fiber first thing in the morning of course you can substitute the strawberries with any type of berry but breakfast meal prep is complete this breakfast casserole is not only super delicious but it’s so filling and each serving is packed with 38 g of
Protein let’s prep our lunch next which is this grain-free chicken stir fry we’re going to start by making the stir fry sauce first into a bowl add in half a cup of coconut aminos half a cup of chicken broth you can also use vegetable broth or bone broth two minced garlic
Cloves 1 to 2 teaspoon of freshly grated Ginger depending on how spicy you want it to be 1 teaspoon of sesame oil half a tbspoon of rice vinegar and 1 tbsp of raw honey give that a good whisk and then sprinkle in 1 tbspoon of tapioca flour you can also use a root
Flour or corn starch but this is going to help to thicken the sauce now I’m taking 2 lbs of boneless skinless chicken thighs and I’m just cutting them into about 1in pieces I like to use chicken thighs with this recipe because to me it gives it more
Flavor but you can also use chicken breast and as you’re cutting them up try to remove any excess fat now you don’t have to remove all of it but if you see a large piece of fat go ahead and cut that off add the chicken to a bowl along
With 1/4 cup of the stir fry sauce toss that around to make sure the chicken is fully coated and then I’m going to let it marinate in the fridge while I prep the vegetables you’re going to need one small yellow onion or half of a large
One and just cut it into slices two bell peppers you can use any color and you’re just going to slice these into long strips as well make sure you remove all those seeds two cups of broccoli fettes and I like to cut them pretty small because with stir fry you want to make
Sure that all the vegetables cook evenly and the broccoli does take a little bit longer to cook down so you want to make sure the pieces aren’t too big and three carrots make sure you peel them first and slice them into about a/4 in thickness but this is why I love stir
Fries because it’s an easy way to sneak in extra vegetables into your meals and even the picky eaters usually enjoy it okay heading over to the stove top I’m adding in 1 and 1/2 tblspoon of avocado oil to my walk pan over medium high heat you can also just use a regular skillet
For this let the oil fully heat through and get really hot and then add in all the chopped vegetables now because the pan is really hot you want to make sure that you toss the vegetables every few seconds to avoid burning but essentially you’re just going to saut them until
They reach your desired texture I usually saut mine for about 10 to 12 minutes or until the broccoli and carrots are easy to pierce with a fork and the onions are slightly charred once they’re done transfer them to a plate and now we can get started on the
Chicken into that same pan I’m adding one more tablespoon of avocado oil let it heat through and then add in the chicken thighs and we’re just going to cook those on each side until the chicken is fully cooked through and slightly Brown making sure that you stir occasionally to ensure that it Cooks
Evenly about halfway through cooking I like to sprinkle some sea salt and pepper over top but not too much because most of the seasoning is going to come from the stir fry sauce all right once that chicken is done you can add the vegetables back to the pan pour the stir
Fry sauuce over top turn the heat down to just under medium and let that simmer for about 5 minutes to allow the sauce to get absorbed and to thicken up again make sure you stir occasionally so everything soaks up that sauce and to avoid burning once it’s done turn off the heat we’re
Going to let that cool off while we quickly prepare the sauteed cauliflower rice in a skillet over medium heat I’m adding in two bags of pre- rced Frozen cauliflower now you do want to make sure you let it defrost in the fridge overnight you can also rice your own
Cauliflower but I’m just using this to speed things up and this is about 24 oz worth add a splash of water cover it with a lid and we’re going to let that cook for a few minutes to help it soften up a little bit faster once it reaches your desired texture
Remove the lid and just continue sautéing it we’re going to let any excess liquid evaporate be sure to season it to your liking with sea salt and pepper I’m also adding in some chopped green onion and keep in mind you can serve this stir fry with regular
Rice if you’re not a fan of cauliflower rice all right it’s time to assemble our meal prep containers I’m adding the cauliflower rice first followed by the chicken stir fry now whenever I’m ready to eat it I will mix the rice in with the stir fry but I like to keep it
Separate until then I’m just garnishing it with with some sesame seeds and whenever you’re ready to consume it don’t forget to add in 1/4 of an avocado not only does it taste delicious with the stir fry but it’s also a great way to get in those extra healthy fats and
Fiber Well lunch meal prep is done I think y’all are really going to like this healthy stir fry and best of all it’s packed with 41 g of protein moving on to dinner prep we’re making this high protein turkey chili this is definitely one of my favorite dinners to meal prep
Let’s start by chopping up one yellow onion onions actually contain a lot of beneficial properties they’re packed with flavonoids such as coratin and they even have antibacterial properties you’ll also need one chopped bell pepper any color is fine as well as half of a pablano pepper and I like to chop the
Pablano pepper into smaller pieces and lastly two celery stalks sliced into about 1/4 in pieces heading over to the stove top in a large Soup pot over medium heat add in 1 tspoon of avocado oil along with the chopped vegetables and just sauté them for about 10 minutes or until they’re
Slightly soft then add in 1 tbspoon of minced garlic and continue sautéing that for a couple more minutes and now we can add in the grill turkey you’re going to need a pound and a half and I completely forgot to defrost the other pound so I’m adding in
A pound for now and then I’ll add in the other part later but don’t be like me make sure you defrost both pounds the night before all right once that turkey is about half done I’m going to add in all the seasonings including 3 tbspoon
Of chili powder 2 TPO of cumin 2 TPO of dried oregano half a teaspoon of sea salt 1/4 teaspoon of pepper and a dash of cayenne pepper of course this is optional if you want to add in that extra spice give it a good mix and just continue cooking until the turkey is
Fully cooked through next add in 2 tblspoon of tomato paste make sure that’s fully mixed in then add in 1 28 o can of diced tomato or 2 14 oz cans and I like to use the fire roasted tomatoes to give it a little bit more flavor 2 cups of chicken
Broth 2 14 oz cans of kidney beans and I’ve already drained and rinsed them let’s give that a good mix then add in 1 teaspoon of raw honey and 1/4 teaspoon of baking soda now I also like to add in two bay leaves but this is optional all
Right we’re going to bring this to a boil then reduce the heat to low medium cover it with a lid and let it simmer for 30 minutes once it’s done you can go ahead and give it a little taste and see if you want to adjust any of the
Seasonings my husband likes his pretty spicy so I’m going to add a little bit more cayenne pepper but it is done and it is time to assemble our meal prep containers and by the way always make sure that the food is completely cooled off before adding it to the containers
And especially before adding the lids now if you want to get a little bit Fancy with it you can garnish it with some lime jalapenos and chopped parsley or cilantro but this high protein turkey chili is a super easy and delicious dinner meal prep recipe that’s not only
Going to fill you up but it’s also very satisfying and it’s packed with 38 g of protein and lastly we need to prep our snack for the week I’m keeping it super simple with a homemade hummus and veggie sticks into a food processor add in one
Can of chickpeas make sure you drain and rinse them first a/4 cup of tahini 2 tbspoon of extra virgin olive oil 2 to 3 tbspoon of lemon juice 1 teaspoon of minced garlic half a teaspoon of sea salt and 1/4 teaspoon each of cumin and paprika let’s blend that up until it’s
Smooth now you may need to stop and scrape it off the sides a few times and now I’m going to slowly pour in about 3 to 5 tablespoons of water through the Chute of the food processor while it’s blending and this is going to give it that extra smooth consistency transfer
It to a glass storage container and I’ve already chopped up some celery and carrot sticks so so I’m going to add those to a separate container and I like to fill it with water because this helps to keep them super crunchy and fresh you can also do this with a large mason jar
But that is pretty much it for our snack meal prep and there you have it breakfast lunch dinner and snacks prepped for a full 5day work week I know I’ve said it before but I’ll say it again meal prepping is a GameChanger when it comes to helping you stay on
Track and reach your health and weight loss goals a lot faster and I’m excited because my fridge is fully stocked and ready for the week well all right y’all that is it for today’s video another 5-day healthy meal prep menu don’t forget you can print off the full menu
Over on the blog post as well as calculate the macros also don’t forget I have the free downloadable grocery shopping list for this week’s menu all of those links are going to be listed for y’all in the description box below if you give this menu a try which I hope
You do because it’s super delicious come back comment on this video let me know how you liked the recipes let me know what kind of results you got I love hearing y’all’s feedback of course if you give any of my recipes or my meal preps a try you can tag me over on
Instagram and I will reshare that on my stories but that’s it for today and I will see y’all in the next video bye