The Protein Meal Prep Plan: 30 Weekly Plans + 180 Recipes to Eat Better, Stress Less, and Save Money

Meet and exceed your protein and fiber goals while saving money (and stress!) with this ingenious cookbook devoted to high protein meal prep plans.

From the bestselling author behind Cook Once, Eat All Week, holistic nutritionist Cassy Joy Garcia delivers 30 weeks of protein-packed recipes in The Protein Meal Prep Plan—your go-to guide for powerhouse dinners that are big on comfort and flavor. Each recipe delivers a minimum of 35g of protein per serving as well as plenty of gut-friendly fiber to keep you feeling full and energized.

Every plan centers on three main ingredients: a protein (chicken, beef, or pork), a starch (such as potatoes, brown rice, chickpeas) and a vegetable to keep your weekly supermarket shop affordable and minimize end-of-week waste. Then those main ingredients are creatively configured into three meals. For example, a week including ground beef, bell peppers, and cannellini beans becomes: Honey-Harissa Meatballs with a Lemon-Dill Bean Salad (44.8g protein per serving), a Creamy Ground Beef Taco Soup (55.5g protein per serving), and Philly Cheesesteaks with a Champagne Vinegar Side Salad (55.4g protein per serving).

In addition to a detailed grocery list, each plan includes an easy-to-follow prep-day guide, options for adjusting meals to suit dietary needs (gluten-free, dairy-free, grain-free, lower-carb, lower-fat, and vegetarian) as well as swaps, skips, and tips for fine tuning.

Protein and fiber charts, a comprehensive nutritional index, and key information about maximum assimilation, resistant carbohydrates, and plant-based protein sources gives you everything you need to plan, prep, and power through your week with confidence.

Cassy Joy Garcia is the bestselling author of Cook Once Dinner Fix, Cook Once, Eat All Week, and Fed and Fit, as well as the creative force behind the popular food blog Fed + Fit. After realizing that her own struggles to get a healthy homemade dinner on the table overlapped with the same struggles experienced by her readers, she decided that there must be a better way, and the “Cook Once” method was born. Also a holistic nutritionist, she lives in San Antonio, TX, with her husband and three children.