Description

This 5-day winter protein meal prep plan simplifies weekly dinner routines with high-protein recipes using seasonal ingredients. It’s designed to save time, reduce waste, and keep meals cozy and nutritious.

Ingredients

Scale

6 chicken breasts

1 lb ground turkey

1 lb lean beef

1 lb salmon fillet

4 cans tuna

3 cups quinoa

2 cups brown rice

2 cans kidney beans

2 cups lentils

1 box whole-grain pasta

4 cups spinach

1 head broccoli

3 carrots

2 parsnips

2 zucchinis

1 onion

1 sweet potato

assorted berries

olive oil

garlic

herbs

tomato sauce

low-sodium broth

honey

oats

almond butter

granola

yogurt

salt

pepper

chili flakes

rosemary

lemon juice

thyme

Instructions

1. Batch roast chicken breasts with olive oil, lemon, and herbs

2. Bake salmon fillets seasoned with garlic and olive oil on a lined sheet pan

3. Cook ground turkey for chili and simmer beef stew in a slow cooker with root vegetables

4. Prepare quinoa and brown rice in bulk and boil lentils and beans if not using canned

5. Roast or steam mixed vegetables and divide all proteins, grains, and vegetables into daily portions

6. Label and store three days of meals in the refrigerator and freeze remaining portions

7. Reheat oven-baked dishes at 350°F for 15-20 minutes or microwave with a splash of water

Prep Time: 3 hours
Cook Time: 3 hours 15 minutes
Category: meal prep
Method: baking, roasting, slow cooking
Cuisine: american

Nutrition

Serving Size: 1 meal
Calories: 450
Sugar: 5
Sodium: 600
Fat: 15
Saturated Fat: 4
Unsaturated Fat: 8
Trans Fat: 0
Carbohydrates: 48
Fiber: 8
Protein: 36
Cholesterol: 70

Keywords: easy meal planning for beginners, monthly meal plan, dinner ideas, winter meal prep, protein meal prep, meal prep month menu planning