Meal Prep · Weekly plan

High-Protein Week

Protein-packed picks with chicken, turkey, and eggs. Cook on Sunday, eat well Monday to Friday.

The week at a glance

	☀ Breakfast	🥡 Lunch	🍲 Dinner
Mon	Loaded Breakfast Casserole	Honey Sriracha Chicken & Broccoli Bowls	Greek Sheet Pan Chicken
Tue	Loaded Breakfast Casserole	Mediterranean Meatball Bowls	Healthy Turkey Chili
Wed	Loaded Breakfast Casserole	Honey Sriracha Chicken & Broccoli Bowls	Greek Sheet Pan Chicken
Thu	Loaded Breakfast Casserole	Mediterranean Meatball Bowls	Healthy Turkey Chili
Fri	Loaded Breakfast Casserole	Honey Sriracha Chicken & Broccoli Bowls	Greek Sheet Pan Chicken

Most recipes make 4 to 6 servings. If you're cooking for more people, double the lunch and dinner recipes. Anything past 4 days is best frozen on Sunday and thawed the night before.

Sunday prep, step by step

Heat the oven to 400°F. Roast the sweet potatoes and bacon for the casserole while you brown the sausage.
Build the casserole and bake it. Meanwhile, start the turkey chili on the stove (it simmers 30 minutes).
Bump the oven to 425°F. Bake the honey sriracha chicken and broccoli, then the Greek sheet pan chicken.
While the Greek chicken roasts, roll the meatballs and cook the couscous. Bake or air fry the meatballs.
Chop the cucumber salad, cool everything, and portion. Freeze two servings of chili if you want them later.

Grocery list

Everything for all 5 recipes, sorted by store section. Check your pantry first; salt, pepper, oil, and spices you already have can be skipped. Toppings are up to you.

Produce

1 pound sweet potato (peeled and diced into ½-inch cubes (about 1 medium to large potato)) (Loaded Breakfast Casserole)
¼ teaspoon garlic powder (Loaded Breakfast Casserole)
kosher salt and freshly ground black pepper (Loaded Breakfast Casserole)
½ large onion (diced) (Loaded Breakfast Casserole)
1 green bell pepper (deseeded and diced) (Loaded Breakfast Casserole)
2 cloves garlic (minced) (Loaded Breakfast Casserole)
optional: shredded cheese and sliced green onion for garnish (Loaded Breakfast Casserole)
1 head broccoli (cut into small florets) (Honey Sriracha Chicken & Broccoli Bowls)
2 scallions (sliced) (Honey Sriracha Chicken & Broccoli Bowls)
¼ cup fresh chopped dill (Mediterranean Meatball Bowls)
¼ cup fresh chopped Italian parsley (Mediterranean Meatball Bowls)
2 garlic cloves (minced) (Mediterranean Meatball Bowls)
Freshly ground black pepper (to taste) (Mediterranean Meatball Bowls)
1 cup diced tomato (Mediterranean Meatball Bowls)
2 cups Persian or English cucumber (diced ) (Mediterranean Meatball Bowls)
¼ cup red onion (diced ) (Mediterranean Meatball Bowls)
3 tablespoons Italian parsley (fresh chopped ) (Mediterranean Meatball Bowls)
2 tablespoons fresh lemon juice (from 1/2 lemon) (Mediterranean Meatball Bowls)
Freshly ground black pepper (to taste) (Mediterranean Meatball Bowls)
Lemon wedges (for serving) (Mediterranean Meatball Bowls)
1 lemon (juiced (about 3 tablespoons)) (Greek Sheet Pan Chicken)
4 garlic cloves (minced) (Greek Sheet Pan Chicken)
1 teaspoon dried thyme (Greek Sheet Pan Chicken)
½ teaspoon freshly ground black pepper (Greek Sheet Pan Chicken)
1 medium zucchini (halved lengthwise and sliced) (Greek Sheet Pan Chicken)
1 yellow bell pepper (chopped into 1-inch pieces) (Greek Sheet Pan Chicken)
½ large red onion (thinly sliced into wedges) (Greek Sheet Pan Chicken)
1 pint cherry or grape tomatoes (Greek Sheet Pan Chicken)
2 tablespoons finely chopped fresh parsley (Greek Sheet Pan Chicken)
1 yellow onion (diced) (Healthy Turkey Chili)
1 red bell pepper (diced) (Healthy Turkey Chili)
1 jalapeno pepper (de-seeded and diced) (Healthy Turkey Chili)
3 garlic cloves (minced) (Healthy Turkey Chili)
2 tablespoons tomato paste (Healthy Turkey Chili)
1 (28-ounce can) fire-roasted diced tomatoes (Healthy Turkey Chili)

Meat & seafood

8 ounces bacon (Loaded Breakfast Casserole)
1 pound breakfast sausage (mild, medium or spicy, your choice) (Loaded Breakfast Casserole)
3 chicken breasts (diced into 1-inch pieces (24 ounces)) (Honey Sriracha Chicken & Broccoli Bowls)
1 pound 93% lean ground turkey (Mediterranean Meatball Bowls)
1 ¾ cup reduced-sodium chicken (or vegetable broth) (Mediterranean Meatball Bowls)
6 chicken thighs (bone-in, skin-on) (Greek Sheet Pan Chicken)
1 ½ pounds ground turkey (Healthy Turkey Chili)

Eggs & dairy

12 large eggs (Loaded Breakfast Casserole)
⅓ cup milk (dairy or dairy-free) (Loaded Breakfast Casserole)
1 egg white (beaten) (Honey Sriracha Chicken & Broccoli Bowls)
1 large egg (Mediterranean Meatball Bowls)
½ cup tzatziki or nonfat plain Greek yogurt (optional, for serving) (Mediterranean Meatball Bowls)
¼ cup feta cheese (Greek Sheet Pan Chicken)

Cans, grains & pantry

1 tablespoon olive oil (Loaded Breakfast Casserole)
¼ teaspoon paprika (Loaded Breakfast Casserole)
¼ teaspoon cumin (Loaded Breakfast Casserole)
olive oil spray (Honey Sriracha Chicken & Broccoli Bowls)
2 tablespoons corn starch (Honey Sriracha Chicken & Broccoli Bowls)
1 1/4 teaspoon kosher salt (divided) (Honey Sriracha Chicken & Broccoli Bowls)
2 teaspoons sesame oil (Honey Sriracha Chicken & Broccoli Bowls)
2 cups brown rice (cooked) (Honey Sriracha Chicken & Broccoli Bowls)
2 tablespoons honey (Honey Sriracha Chicken & Broccoli Bowls)
2 tablespoons sriracha sauce (Honey Sriracha Chicken & Broccoli Bowls)
1 teaspoon seasoned rice vinegar (Honey Sriracha Chicken & Broccoli Bowls)
1 teaspoon sesame oil (Honey Sriracha Chicken & Broccoli Bowls)
1 teaspoon black and white sesame seeds (or as desired) (Honey Sriracha Chicken & Broccoli Bowls)
¼ cup unseasoned panko breadcrumbs (Mediterranean Meatball Bowls)
1 teaspoon kosher salt (Mediterranean Meatball Bowls)
Olive oil spray (Mediterranean Meatball Bowls)
1 ½ tablespoons extra virgin olive oil (divided) (Mediterranean Meatball Bowls)
1 1/3 cup dry pearl Israeli couscous (I used whole wheat) (Mediterranean Meatball Bowls)
½ teaspoon kosher salt (Mediterranean Meatball Bowls)
½ cup olive oil (Greek Sheet Pan Chicken)
2 teaspoon dried oregano (Greek Sheet Pan Chicken)
1 teaspoon Dijon mustard (Greek Sheet Pan Chicken)
1 teaspoon kosher salt (Greek Sheet Pan Chicken)
½ cup kalamata olives (pitted) (Greek Sheet Pan Chicken)
2 tablespoons olive oil (Healthy Turkey Chili)
2 tablespoon chili powder (Healthy Turkey Chili)
1 tablespoon ground cumin (Healthy Turkey Chili)
2 teaspoon paprika (or smoked paprika) (Healthy Turkey Chili)
1 teaspoon dried oregano (Healthy Turkey Chili)
1 teaspoon kosher salt (Healthy Turkey Chili)
2 (15-ounce cans) red kidney beans (drained and rinsed) (Healthy Turkey Chili)
2 cups chicken broth (Healthy Turkey Chili)