a high protein, low-effort meal plan 3.0

a NEW fan favorite themed plan + week 3 of our meal prep plan! 💪

Back by popular demand, we’ve got another high-protein meal plan for this week to keep your dinners satisfying (thanks to lots of protein) and delicious (thanks to lots of flavor)! Coming off of my 10 days of high-protein meals series, it just felt right. This one is packed with cozy, hearty meals—like a cheesy pasta bake, an easy one-pot dinner, and a foolproof sheet pan meal—so of all the things to stress about, dinner doesn’t have to be one of them. You can actually look forward to cooking 🫶

If you’re a new subscriber, here’s how it works: you get a grocery list, including some pantry staples, shop the list, and then follow my suggested meal plan during the week. You’ll be shopping for 5 recipes that each make 4 servings, so depending on your situation that may mean weeknight dinners or dinners + lunches for the week (using leftovers). Further down you’ll find more breakfast and lunch recs for the week from our February prep calendar!

If you’re new to meal planning or are on a journey to increase your daily protein it can feel overwhelming to tune out the noise of “eat this not that”—especially when it comes to protein. But higher protein doesn’t have to be complicated, and it definitely doesn’t mean overhauling your entire grocery list. Sometimes, it’s just about small, easy swaps—like blending cottage cheese into sauces, incorporating beans into a soup, using a leaner cut of meat, or making dressings and sauces with greek yogurt.

That’s exactly why I love these meal plans: they keep it simple and offer variety all without compromising on flavor or nutrients. Not to mention, high-protein can sometimes mean pricey, so I’ve kept in mind the balance of cost and protein-packed ingredients in this plan (and all plans I create, of course!).

All to say, I’m so excited for you to grab your groceries and prep this week of high-protein meals!! As always you’ll find a full swaps and substitutions section for your plant-based and dairy-free needs, and all recipes are already gluten-free. Plus, protein boosts for each recipe to help you sneak in even more protein without overthinking it.

Grab the full list and all five recipes below & let’s get into it!

And if you’re still following along with the February Prep Plan, these meals are perfect dinners to complement your breakfast and lunches, so you’ll have the week covered.

ALSO Happy Valentine’s Day!!! Reminder that my V-day menu can be found here.

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Here’s everything on our list this week, which you can copy and paste right from here into your notes app or download a PDF to your phone or computer by clicking below.