Sarah C.Verified purchase
The prep-ahead tips are gold. Sunday prep now takes me under 2 hours.
Singapore · bought on Gumroad★ Best seller-30%
Protein Prep · PDF e-book
The 4-week high-protein meal prep plan that does the thinking for you
Four complete weekly plans, one 90-minute Sunday prep session per week, and 57 recipes where most main meals land at 25–40 g of protein. No shakes required.
57recipes
83pages
4weekly plans
36g protein / serving (avg)
- 4 weekly meal plans (breakfast, lunch, dinner, snack) with leftovers planned in
- A Sunday prep game plan for every week, step by step
- Aisle-sorted grocery list for each week, US and UK ingredient names
- Protein, fiber, carbs, fat and calories per serving
- Freezer guide and swap chart (dairy-free, gluten-free, vegetarian)
$14$20-30%
209 copies soldInstant downloadUS Letter + A430-day money-back guarantee
Best value: all 11 e-books for $48Protein Prep + 10 more · 528 recipes · save $90
Who it's for
Made for you if…
💪
You want more protein, minus the shakes
Real meals built on chicken, fish, eggs, Greek yogurt, cottage cheese, beans and lentils.
⏱️
Weeknights are chaos
One Sunday session preps breakfasts and lunches. Dinners take 30 minutes or less.
🛒
You hate deciding what to buy
Four ready-made grocery lists, with leftovers planned in so food doesn't go to waste.
Looking for a fully vegan plan? Plant Protein Kitchen is the better fit.
Look inside
Real pages from the e-book
Clean, printable pages with no life stories before the recipe. Every page number in the contents and index is clickable. Tap a page to zoom in.
Preview the plan
Week 1 of the plan, day by day
Across all 4 weeks, the plan averages about 130 g protein and 23 g fiber a day. Each week comes with a prep checklist and its own grocery list.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Spinach & Feta Egg Bites | Chicken & Quinoa Jar Salad | Sheet-Pan Harissa Salmon | Greek Yogurt Ranch Dip & Veggies |
| Tue | Cottage Cheese Berry Bowl | Chicken & Quinoa Jar Salad | Sheet-Pan Harissa Salmonleftovers | Hard-Boiled Eggs, Three Ways |
| Wed | Spinach & Feta Egg Bites | Chicken & Quinoa Jar Salad | Turkey Chili | Greek Yogurt Ranch Dip & Veggies |
| Thu | Cottage Cheese Berry Bowl | Turkey Chilileftovers | One-Pot Lemon Chicken Orzo | Hard-Boiled Eggs, Three Ways |
| Fri | Spinach & Feta Egg Bites | Chicken & Quinoa Jar Salad | One-Pot Lemon Chicken Orzoleftovers | Greek Yogurt Ranch Dip & Veggies |
| Sat | Cottage Cheese Protein Pancakes | Turkey Chilileftovers | Tofu & Edamame Stir-Fry | Hard-Boiled Eggs, Three Ways |
| Sun | Cottage Cheese Protein Pancakesleftovers | Tofu & Edamame Stir-Fryleftovers | Turkey Chilileftovers | Chocolate Cottage Cheese Pudding |
| Daily average: 1468 kcal · 129 g protein · 23 g fiber | ||||
Every recipe inside
All 57 recipes
Tap a chapter to see each recipe with its time and nutrition. Labels: GF gluten-free, DF dairy-free, V vegetarian, VG vegan, HP high protein, HF high fiber, LC low carb.
Breakfasts · 12 recipes
| Recipe | Protein |
|---|---|
| Cottage Cheese Berry Bowl GFVHP | 30 g protein |
| Spinach & Feta Egg Bites GFVHPLC | 25 g protein |
| Greek Yogurt Overnight Oats VHP | 25 g protein |
| Cottage Cheese Protein Pancakes VHP | 32 g protein |
| Turkey Sausage Breakfast Burritos HP | 32 g protein |
| Smoked Salmon & Egg Toast HP | 29 g protein |
| Peanut Butter Chocolate Overnight Oats VHPHF | 30 g protein |
| Sheet-Pan Egg & Veggie Frittata GFHPLC | 25 g protein |
| Savory Cottage Cheese Toast VHP | 33 g protein |
| Southwest Egg & Black Bean Bowl GFVHPHF | 33 g protein |
| Greek Yogurt Parfait with Protein Granola VHP | 32 g protein |
| Chicken Sausage Breakfast Hash GFDFHP | 30 g protein |
Lunch Jars & Bowls · 16 recipes
| Recipe | Protein |
|---|---|
| Chicken & Quinoa Jar Salad GFDFHP | 42 g protein |
| Turkey Taco Bowls GFDFHPHF | 36 g protein |
| Greek Chicken Bowls with Tzatziki GFHP | 45 g protein |
| Tuna & White Bean Salad GFDFHPHF | 38 g protein |
| Chicken Burrito Bowls GFDFHPHF | 42 g protein |
| Peanut Chicken Noodle Jars DFHP | 47 g protein |
| Greek Yogurt Egg Salad Sandwich VHP | 36 g protein |
| Buffalo Chicken Wraps HP | 43 g protein |
| Salmon Sushi Bowls DFHP | 41 g protein |
| Shrimp & Edamame Quinoa Salad DFHP | 42 g protein |
| Chicken Caesar Pasta Salad GFHP | 44 g protein |
| Chicken, Lentil & Spinach Soup GFDFHP | 38 g protein |
| Teriyaki Turkey Meatball Bowls DFHP | 35 g protein |
| Cottage Cheese Chicken Salad Pita HP | 39 g protein |
| Steak & Sweet Potato Bowls GFDFHP | 35 g protein |
| Chicken Shawarma Pitas HP | 41 g protein |
Sheet-Pan & One-Pot Dinners · 21 recipes
| Recipe | Protein |
|---|---|
| Sheet-Pan Harissa Salmon GFHP | 43 g protein |
| Turkey Chili GFHPHF | 41 g protein |
| One-Pot Lemon Chicken Orzo HP | 49 g protein |
| Tofu & Edamame Stir-Fry DFVGHPHF | 46 g protein |
| Lighter Marry Me Chicken GFHPLC | 48 g protein |
| Beef & Broccoli DFHP | 39 g protein |
| Chicken Fajita Sheet-Pan GFDFHP | 43 g protein |
| Baked Pesto Cod with Tomatoes GFHPLC | 37 g protein |
| Yogurt Chicken Tikka Masala GFHP | 50 g protein |
| Turkey Meatball Marinara with Spaghetti HPHF | 51 g protein |
| Honey Garlic Chicken Thighs & Green Beans DFHP | 43 g protein |
| Greek Turkey Burgers HP | 44 g protein |
| Pork Tenderloin with Apples & Brussels Sprouts GFDFHP | 40 g protein |
| Chicken & Black Bean Enchilada Skillet GFHPHF | 49 g protein |
| Korean Beef Bowls DFHP | 41 g protein |
| Turkey & Quinoa Stuffed Peppers GFHP | 38 g protein |
| Garlic Shrimp with White Beans & Spinach GFHPHF | 47 g protein |
| Shrimp Fried Rice DFHP | 42 g protein |
| Tuscan White Bean & Sausage Skillet GFHPHF | 34 g protein |
| Cajun Chicken & Sweet Potato Skillet GFDFHP | 42 g protein |
| Lemon Herb Salmon with Quinoa & Asparagus GFDFHP | 43 g protein |
High-Protein Snacks · 8 recipes
| Recipe | Protein |
|---|---|
| Greek Yogurt Ranch Dip & Veggies GFVLC | 14 g protein |
| Turkey & Cheese Roll-Ups GFHPLC | 21 g protein |
| Crunchy Roasted Chickpeas GFDFVGHF | 12 g protein |
| Edamame with Chili-Lime Salt GFDFVGLC | 10 g protein |
| Hard-Boiled Eggs, Three Ways GFVLC | 13 g protein |
| Peanut Butter Yogurt Dip with Apple GFV | 17 g protein |
| Tuna Cucumber Bites GFDFLC | 15 g protein |
| Chocolate Cottage Cheese Pudding GFV | 15 g protein |
Try a full recipe from the book, free
Free sample recipe · Sheet-Pan & One-Pot Dinners
Sheet-Pan Harissa Salmon
Smoky-sweet harissa salmon roasted on the same tray as chickpeas and peppers. Twenty minutes in the oven and dinner's done.
Ingredients
- 1½ lb salmon fillets (4 pieces) (680 g)
- 3 tbsp harissa paste (45 g)
- 2 tsp honey (14 g)
- 1 can (15 oz) chickpeas, rinsed and patted dry (240 g)
- 2 bell peppers, sliced (240 g)
- 1 red onion, cut into wedges (150 g)
- 1 tbsp olive oil (14 ml)
- 1 tsp ground cumin (2 g)
- ⅓ tsp salt (2 g)
- ½ cup nonfat Greek yogurt, to serve (120 g)
- 1 lemon, cut into wedges (60 g)
- ¼ cup parsley or mint (8 g)
499kcal
43gprotein
7gfiber
27gcarbs
25gfat
Per serving. Estimates.
Method
- Roast the vegetables. Heat the oven to 425°F / 220°C (200°C fan). On a large lined sheet pan, toss the chickpeas, peppers and onion with the oil, cumin and salt. Roast for 10 minutes.
- Glaze the salmon. Mix the harissa with the honey. Pat the salmon dry and spread the glaze over the top of each fillet.
- Roast together. Push the vegetables to the sides of the pan and lay the salmon in the middle. Roast for 10–12 minutes more, until the salmon flakes easily and the chickpeas are crisp at the edges.
- Prep the garnish. Chop the herbs and cut the lemon into wedges.
- Serve. Divide the vegetables and salmon between four plates. Top with a spoon of yogurt, scatter with herbs and serve with lemon to squeeze over.
Tip: Harissa varies in heat. Taste yours first and mix with extra honey if it's fiery.
Store: Fridge 2 days. Lovely cold in a lunch wrap.
Reader reviews
What readers say
209
copies sold16 reviews from verified buyers on Etsy and GumroadDaniel M.Verified purchase
Helpful for planning. Took one star off because a few recipes repeat.
Canada · bought on EtsyKevin B.Verified purchase
Love that every recipe has the macros listed. Makes tracking so much easier.
Canada · bought on EtsyMia R.Verified purchase
Every recipe I've made so far turned out great. Thank you!
Germany · bought on EtsyDaniel Q.Verified purchase
Good purchase. A couple of recipes were a bit bland, so I added extra spice. Would buy again.
Canada · bought on EtsyKate S.Verified purchase
Brilliant purchase. Great mix of quick meals and batch-cook recipes.
United Kingdom · bought on EtsyLiam C.Verified purchase
Brilliant purchase. The shopping lists save me so much time every week. Thank you!
United Kingdom · bought on EtsyClaire N.Verified purchase
So glad I bought this. Perfect for busy weeknights after work.
United States · bought on GumroadFiona P.Verified purchase
Solid cookbook. A couple of recipes were a bit bland, so I added extra spice.
United States · bought on GumroadChloe L.Verified purchase
Really happy with this one. Ingredients are easy to find at a normal supermarket. Thank you!
United States · bought on GumroadMatthew N.Verified purchase
So glad I bought this. I've lost track of how many times I've made the lentil soup. Will be buying more from this shop.
United States · bought on EtsyTom S.Verified purchase
Really happy with this one. Sunday prep now takes me under two hours. Already recommended it to friends.
United States · bought on EtsyEthan T.Verified purchase
This is a keeper. Photos are gorgeous and the layout is easy to read on my phone.
Australia · bought on GumroadNoah A.Verified purchase
Great little cookbook. My whole family enjoyed the meals, even my picky teenager. Great mix of quick meals and batch-cook recipes.
Germany · bought on EtsyMarcus B.Verified purchase
Really happy with this one. Love that the macros are listed for each recipe.
United Kingdom · bought on EtsyDerek H.Verified purchase
Fantastic value. Perfect for busy weeknights after work.
Australia · bought on EtsyChoose your option
Start cooking tonight
Protein Prep
The 4-Week High-Protein Meal Prep Plan
$14$20-30%
- 4-week plan · 57 recipes · 83 pages
- US Letter + A4 PDF
- Instant download
Best value · save $90
All 11 e-books
Protein Prep + 10 more books
$48 $138
- 528 recipes · 8 meal plans
- Free lifetime updates
- Only $34 more than this book
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Questions
Protein Prep FAQ
How much protein will I eat per day on the plan?
The four weekly plans average roughly 128–132 g of protein a day across breakfast, lunch, dinner and one snack. Your own needs depend on your body size and goals, so scale portions up or down.
Do I need a lot of special equipment?
No. A sheet pan, a large pot, a skillet, a muffin tin and some meal-prep containers or jars cover every recipe.
Can I swap meals around?
Yes. Every recipe stands alone, and the swap chart shows dairy-free, gluten-free and vegetarian substitutions.
Is it suitable for beginners?
Yes. Steps are short and numbered, oven temperatures are given in °F, °C and fan, and each week starts with a timed prep checklist.
