Delicious, high-protein recipes you can prep ahead, freeze, and enjoy all week perfect for busy people who still want real food.
Let’s be real some weeks, the last thing any of us want to do is cook after a long day. That’s where a little planning (and a bit of freezer magic) saves the day.
This 7-Day Make-Ahead Meal Plan is designed to make healthy eating effortless. Each recipe is high in protein, meal-prep friendly, and freezer-approved, so you can cook once and eat well all week long.
We’re not talking about bland leftovers here we’re talking flavor-packed, reheatable, crave-worthy meals that save time, money, and sanity.
So grab your containers and clear a little freezer space let’s prep smart, eat better, and finally stop wondering “What’s for dinner?”
🧭 How to Use This Meal Plan
1️⃣ Includes 15 Recipes: This plan features 15 high-protein recipes from my recipe blog. 7 full days of balanced meals – breakfast, lunch, dinner, and optional snack
2️⃣ Compact Recipe Versions: Each recipe here is a simplified version for experienced cooks. For detailed steps, swap ideas, serving tips, and storage instructions, click the recipe name to open the full post on my recipe blog.
3️⃣ Complete Shopping List: A full shopping list for all 15 recipes is included in this post – organized to make grocery runs quick and easy.
4️⃣ Downloadable PDF: At the end, you can download a free PDF with all 15 recipes plus a sample meal plan (a basic version for reference).
🍽️ What You’ll Get in This 7-Day Make-Ahead Plan
Here’s what this plan includes:
- ✅ 7 days of meal-prep and freezer-friendly recipes
- 🍗 High-protein meals that stay fresh and taste amazing reheated
- 🧊 Smart storage and reheating tips
- 🍪 Batch-friendly breakfasts, lunches, and snacks
- 🛒 A ready-to-use shopping list for the whole week
Meal prep doesn’t have to be overwhelming, it’s all about cooking smarter, not longer.
🧊 Why Meal Prep Is a Game Changer
Here’s the truth: meal prepping isn’t just for fitness fanatics or people with color-coded containers. It’s for anyone who’s tired of takeout bills and kitchen burnout.
When you meal prep, you:
- Save hours during the week 🕒
- Eat more balanced, real food 🥗
- Spend less on groceries 💵
- Stress less about “what’s next”
You don’t need a Sunday cooking marathon just a few smart recipes that taste just as good on day 5 as they did on day 1.
🍳 Recipes for the meal plan
Recipe Keys:
- GF → Gluten Free
- DF → Dairy Free
- LC → Low Carb (<20g per serve)
- MP → Meal Prep/Freezer Friendly
- HP → High Protein (>20g per serve)
- V → Vegetarian
- Q → Quick (under 30 mins)
- N → Contains Nuts
| 1| Overnight Blueberry Chia Protein 🫐 (GF, HP, MP, Q) Full Recipe |
| 2| Spinach and Feta Tortilla (HP, MP) Full Recipe |
| 3| Tomato, White Bean and Egg Skillet 🍳 (GF, HP, Q) Full Recipe |
| 4| Sausage and Potato Breakfast Hash 🥔 (GF, LC, HP, Q) Full Recipe |
| 5| Arugula, Strawberry and Avo Steak 🥩 (GF, DF, HP, Q) Full Recipe |
| 6| Spinach and Feta-Stuffed Chicken Breasts 🍗 (GF, LC, HP, MP) Full Recipe |
| 7| Salmon Bites with Maple Tahini Dressing 🐟 (GF, DF, LC, HP, Q) Full Recipe |
| 8| Chicken Kale Salad with Maple Tahini Dressing 🥗 (GF, DF, HP, Q) Full Recipe |
| 9| Parchment Garlic Butter Haddock 🧈 (GF, LC, HP, Q) Full Recipe |
| 10| Spiced Tomato-Baked Chicken Thighs 🍅 (GF, LC, HP, MP) Full Recipe |
| 11| Maple Tahini Dressing (GF, DF, LC, MP, Q) Full Recipe |
| 12| Spiced Veggie Pilaf Rice 🍛 (GF, DF, HP, MP) Full Recipe |
| 13| Spinach Feta Almond Biscuits 🧀 (GF, LC, MP) Full Recipe |
| 14| Soft Banana Oat Cookies 🍪 (GF, MP, Q) Full Recipe |
| 15| PB Coffee Protein Smoothie ☕ (GF, DF, HP, Q) Full Recipe |
🛒 Your Weekly Shopping List
🗓️ Your 7-Day Make-Ahead & Freezer-Friendly Meal Plan
Every meal below is high in protein, easy to batch cook, and stores beautifully in the fridge or freezer. I’ve also included little “prep pointers” under each day to make your week flow smoothly.
🍳 Day 1 – Prep Once, Eat Twice
Breakfast: Spinach Feta Almond Biscuits 🧀 Bake a full batch on Sunday they freeze perfectly and reheat in seconds.
Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Kale holds up for days make 2-3 portions at once.
Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Meal prep star! Bake 8 thighs, refrigerate half, and freeze the rest.
Snack: Soft Banana Oat Cookies 🍪 Freeze individually grab one anytime you need a clean sweet fix.
Prep Tip: This is your big cook day batch chicken, biscuits, and cookies.
🍗 Day 2 – Heat & Eat
Breakfast: PB Coffee Protein Smoothie ☕ Use pre-frozen banana and peanut butter cubes for a 2-minute breakfast.
Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 Cook steak in advance; assemble fresh greens in under 5 minutes.
Dinner: Spinach & Feta-Stuffed Chicken Breasts 🍗 Cook and freeze in advance; reheat in oven when ready to eat.
Snack: Spinach Feta Almond Biscuits 🧀 Perfect from fridge or freezer protein-packed and delicious.
Prep Tip: Portion sauces like the Maple Tahini in small jars for the week.
🥗 Day 3 – Easy Midweek Wins
Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Prep 3 jars on Sunday; grab-and-go mornings sorted.
Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Still crisp and full of flavor thank you, hearty greens.
Dinner: Parchment Garlic Butter Haddock 🧈 Freeze raw in parchment packs bake straight from frozen.
Snack: Soft Banana Oat Cookies 🍪 Defrost a couple with your morning coffee.
Prep Tip: Rotate proteins midweek to keep things interesting.
🐟 Day 4 – Fresh Meets Freezer
Breakfast: Spinach Feta Almond Biscuits 🧀 Quick toast = instant savory breakfast.
Lunch: Salmon Bites with Maple Tahini Dressing 🐟 Cook once, refrigerate up to 3 days. Great cold or reheated.
Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Leftovers from Sunday taste even better by now.
Snack: PB Coffee Protein Smoothie ☕ Midday boost that doubles as dessert.
Prep Tip: Keep freezer meals rotating pull one out, freeze one in.
🥑 Day 5 – Almost No-Cook Friday
Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Last of your prep jars breakfast’s been handled all week.
Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 Use prepped steak slices and drizzle fresh dressing.
Dinner: Spinach & Feta-Stuffed Chicken Breasts 🍗 Freezer batch saves the day. Just bake and serve.
Snack: Soft Banana Oat Cookies 🍪 Perfect with coffee or Netflix.
Prep Tip: Freeze any leftover chicken or biscuits to stock next week.
🍳 Day 6 – Weekend Comfort
Breakfast: Sausage & Potato Breakfast Hash 🥔 Make a big skillet; freeze half for next week’s breakfasts.
Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Still fresh, still crunchy, still amazing.
Dinner: Salmon Bites with Maple Tahini Dressing 🐟 Quick reheat dinner that feels fancy but takes minutes.
Snack: Spinach Feta Almond Biscuits 🧀 Savory snack that keeps hunger in check.
Prep Tip: Freeze cooled hash in meal-size containers.
🍽️ Day 7 – Lazy Sunday, Full Fridge
Breakfast: PB Coffee Protein Smoothie ☕ Smooth, creamy, and exactly what a Sunday morning needs.
Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Polish off your final serving no fresh chopping required.
Dinner: Parchment Garlic Butter Haddock 🧈 Bake directly from freezer zero prep, zero mess.
Snack: Soft Banana Oat Cookies 🍪 The ultimate low-effort treat.
Prep Tip: Clean out the fridge and plan next week’s prep session!
🥶 Storage & Reheating Tips
Keep your meals tasting fresh all week:
- 🧊 Store in airtight glass containers (bonus: they go freezer → oven easily).
- 🔥 Reheat gently (stovetop or oven > microwave).
- 🗓️ Label and date everything even “future you” will thank you.
- 🥗 Add fresh toppings (avocado, herbs, nuts) after reheating to revive texture.
“Don’t microwave your chicken into shoe leather gentle heat = juicy eats.”
🛒 Your Meal Prep Shopping List
(You can insert your pre-made master shopping list here.)
Tip: Group items by storage method (Fridge / Freezer / Pantry) for quicker shopping.
This list covers a full week’s worth of high-protein, gluten-free meals and every ingredient earns its keep across multiple recipes.
✅ Meal Plan Summary Table
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| 1 | Spinach Almond Biscuits | Kale Chicken Salad | Tomato-Baked Chicken | Banana Cookies |
| 2 | PB Smoothie | Steak Salad | Feta-Stuffed Chicken | Spinach Biscuits |
| 3 | Blueberry Oats | Kale Chicken Salad | Garlic Haddock | Banana Cookies |
| 4 | Spinach Biscuits | Salmon Bites | Tomato Chicken | PB Smoothie |
| 5 | Blueberry Oats | Steak Salad | Feta-Stuffed Chicken | Banana Cookies |
| 6 | Sausage Hash | Kale Chicken Salad | Salmon Bites | Almond Biscuits |
| 7 | PB Smoothie | Kale Chicken Salad | Garlic Haddock | Banana Cookies |
Recipes
1| Overnight Blueberry Chia Protein Oats
Ready in: 5 mins | Serves: 2
🥣 Ingredients:
- ½ cup oats
- 1 tbsp chia seeds
- 1 cup oat milk
- 1 scoop vanilla protein powder
- ½ cup blueberries
- 1 tbsp peanut butter
- 1 tbsp chopped pecans
👩🍳 Method:
1️⃣ Mix oats, chia seeds & oat milk in a jar.
2️⃣ Stir in protein powder until smooth.
3️⃣ Refrigerate overnight (or min. 4 hrs).
4️⃣ Top with blueberries, PB & pecans!
- Glycemic Index (GI): ~35-45 (Low)
- Glycemic Load (GL): ~10-12 (Low)
- Energy – 457kcal
- Carbs – 55g
- Protein – 21g
- Fat – 17g
2| Spinach and Feta Tortilla
Ready in: 35 mins | Serves: 2
📝 Ingredients:
- 🥚 4 eggs
- 🧀 4 oz cottage cheese
- 🧀 2 oz shredded cheese
- 🧀 1 oz feta (crumbled)
- 🍅 1 oz sun-dried tomatoes
- 🌿 1 oz spinach (chopped)
- 🌮 2 tortillas
- 🧄 ½ tsp garlic powder
- 🌿 ¼ tsp Italian seasoning
👩🍳 Method:
1️⃣ Blend eggs + cheeses until smooth
2️⃣ Mix in spinach, tomatoes & spices
3️⃣ Layer tortillas in greased dish
4️⃣ Pour mixture & spread evenly
5️⃣ Bake at 350°F for 20-25 mins
6️⃣ Garnish with fresh basil & enjoy!
- Glycemic Index (GI): ~30 (Low)
- Glycemic Load (GL): ~5 (Low)
- Energy – 454kcal
- Carbs – 24g
- Protein – 31g
- Fat – 26g
3| Tomato, White Bean and Egg Skillet
Ready in: 30 mins | Serves: 3
🥣 Ingredients:
- 3 slices bread, chopped
- 4 tbsp Parmesan
- 2 garlic cloves
- 10 oz cherry tomatoes
- 14 oz cannellini beans
- 6 eggs
- Fresh basil (optional)
👩🍳 Quick Steps:
1️⃣ Crisp bread in oil, toss with Parmesan
2️⃣ Sauté garlic, add tomatoes & beans
3️⃣ Stir in bread, make wells for eggs
4️⃣ Cover & cook 3-4 mins
5️⃣ Top with basil & dig in!
- Glycemic Index (GI): ~35 (Low)
- Glycemic Load (GL): ~10 (Low)
- Energy – 428 kcal
- Carbs – 31g
- Protein – 22g
- Fat – 24g
4| Sausage and Potato Breakfast Hash
Ready in: 25 mins | Serves: 2
📝 Ingredients:
- 1 tbsp butter
- 12 oz herby chicken sausage
- 1 onion, sliced
- 3.5 oz grated potatoes (squeezed dry)
- 2 eggs
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Melt butter, brown sausage.
2️⃣ Add onion, cook until soft.
3️⃣ Add potatoes, cook until crispy.
4️⃣ Crack eggs, cook to preference.
5️⃣ Season, devour!
- Glycemic Index (GI): ~45 (Low)
- Glycemic Load (GL): ~7 (Low)
- Energy – 359 kcal
- Carbs – 18g
- Protein – 38g
- Fat – 15g
5| Arugula, Strawberry and Avo Steak Salad
Ready in: 25 mins | Serves: 4
🍴 Ingredients:
- 21 oz ribeye steak
- 6 oz arugula
- 7 oz strawberries, sliced
- 2 avocados
- Maple tahini dressing
👨🍳 Method:
1️⃣ Season & sear steak (4-7 mins/side)
2️⃣ Toss arugula with dressing
3️⃣ Top with berries, avocado & sliced steak
4️⃣ Drizzle more dressing & devour!
- Glycemic Index (GI): ~15 (low)
- Glycemic Load (GL): ~3 (very low)
- Energy – 596 kcal
- Carbs – 23g
- Protein – 36g
- Fat – 40g
6| Spinach and Feta Stuffed Chicken Breasts
Ready in: 35 mins | Serves: 2
📝 Ingredients:
- 2 chicken breasts
- 1 cup spinach 🥬
- ¼ cup feta cheese 🧀
- 2 tbsp sun-dried tomatoes 🍅
- 1 garlic clove 🧄
- 1 tsp paprika 🌶
- 1 tsp chili flakes (optional)
- Salt & pepper to taste
👨🍳 Method:
1️⃣ Sauté spinach, garlic, tomatoes. Mix in feta.
2️⃣ Butterfly chicken, stuff, secure with toothpicks.
3️⃣ Season, then pan-fry 20 mins until golden.
4️⃣ Rest 5 mins, slice & enjoy!
- Glycemic Index (GI): ~5 (Very low – primarily from sun-dried tomatoes)
- Glycemic Load (GL): ~1 (Negligible)
- Energy – 336 kcal
- Carbs – 9g
- Protein – 39g
- Fat – 16g
7| Salmon Bites with Maple Tahini Dressing
Ready in: 25 mins | Serves: 4
🍴 You’ll Need:
- 24 oz salmon, cubed
- 1 tsp garlic powder
- 1 tsp onion powder
- 4 tbsp maple tahini dressing
- 2 tsp sesame seeds
- 4 tbsp green onions
👩🍳 Quick Steps:
1️⃣ Toss salmon with oil & spices
2️⃣ Sear 8-10 mins until crispy
3️⃣ Drizzle with dressing
4️⃣ Top with sesame seeds & greens
- Glycemic Index (GI): ~10 (Low)
- Glycemic Load (GL): ~2 (Very Low)
- Energy – 364 kcal
- Carbs – 6g
- Protein – 40g
- Fat – 20g
8| Chicken Kale Salad with Maple Tahini Dressing
Ready in: 25 mins | Serves: 4
🥗 You’ll Need:
- 24 oz chicken breast 🍗
- 10 oz kale, massaged 🥬
- 1 avocado, cubed 🥑
- 1/4 cup dried cranberries 🍒
- 1/4 cup pumpkin seeds 🎃
- 6 tbsp maple tahini dressing 🍯
👩🍳 Quick Steps:
1️⃣ Marinate chicken in lemon, garlic & spices (5 mins).
2️⃣ Cook chicken in pan (6-7 mins/side).
3️⃣ Massage kale with 2 tbsp dressing.
4️⃣ Top with chicken, avocado, cranberries & seeds.
5️⃣ Drizzle remaining dressing & devour! 😋
- Glycemic Index (GI): ~20 (Low)
- Glycemic Load (GL): ~5 (Very Low)
- Energy – 546 kcal
- Carbs – 22g
- Protein – 47g
- Fat – 30g
9| Parchment Garlic Butter Haddock
Ready in: 25 mins | Serves: 2
📝 Ingredients:
- 12 oz haddock fillets 🎣
- 1.5 tbsp butter 🧈
- 1 garlic clove, minced 🧄
- 1 tbsp fresh parsley 🌿
- 1 zucchini + 1 carrot, sliced 🥕
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Prep: Heat oven to 400°F (200°C). Fold parchment sheets in half.
2️⃣ Mix: Combine butter, garlic & parsley.
3️⃣ Layer: Place veggies on parchment, top with fish, slather with garlic butter.
4️⃣ Seal: Fold & crimp edges tight!
5️⃣ Bake: 15-16 mins. Open & devour! 😋
- Glycemic Index (GI): ~15 (Low)
- Glycemic Load (GL): ~2 (Very Low)
- Energy – 290 kcal
- Carbs – 10g
- Protein – 40g
- Fat – 10g
10| Spiced Tomato-Baked Chicken
Ready in: 60 mins | Serves: 8
📝 Ingredients:
- 4 chicken thighs (skinless)
- 1 tbsp smoked paprika
- 1 tsp cumin
- 3 garlic cloves, minced
- 1 lemon (juiced)
- 2 tomatoes, sliced
- 1 onion, sliced
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Preheat oven to 400°F (200°C).
2️⃣ Mix paprika, cumin, garlic, lemon, salt & pepper. Rub on chicken.
3️⃣ Layer onions & tomatoes in a baking dish. Place chicken on top.
4️⃣ Bake 35-40 mins until golden.
5️⃣ Broil 2 mins for crispiness!
- Glycemic Index (GI): Low (~15-20)
- Glycemic Load (GL): Very Low (~3-5)
- Energy – 174 kcal
- Carbs – 9g
- Protein – 21g
- Fat – 6g
11| Maple Tahini Dressing
Ready in: 5 mins | Serves: 24 tbsp
📝 Ingredients:
- 6 oz tahini
- 3 tbsp maple syrup
- 3 tbsp tamari
- 4 tsp rice vinegar
- 4 tsp grated ginger
- 4 garlic cloves, crushed
👩🍳 Method:
1️⃣ Whisk all ingredients until smooth
2️⃣ Add 1 tsp water, then 2-7 tsp more as needed
3️⃣ Taste & add salt if desired
- Glycemic Index (GI): ~35 (low)
- Glycemic Load (GL): ~2 (very low)
- Energy – 60 kcal
- Carbs – 4g
- Protein – 2g
- Fat – 4g
12| Spiced Veggie Pilaf Rice
Ready in : 30mins | Serves: 8
📝 You’ll need:
- 1 cup basmati rice (rinsed)
- 1 onion 🧅 + 2 garlic cloves 🧄
- ½ cup peas + ½ cup carrots 🥕
- ½ tsp each: coriander, paprika, turmeric 🌶️
- 2 tbsp oil
- 1¾ cups water 💧
👩🍳 Method:
1️⃣ Sauté onion + garlic in oil until golden.
2️⃣ Add veggies + spices. Cook 2 mins.
3️⃣ Stir in rice + water. Boil, then simmer covered for 15 mins.
4️⃣ Fluff & rest 5 mins. Top with nuts (optional)!
- Glycemic Index (GI): ~55 (Medium)
- Glycemic Load (GL): ~20 (Moderate)
- Energy – 250kcal
- Carbs – 45g
- Protein – 5g
- Fat – 3g
13| Spinach Feta Almond Biscuits
Ready in: 30 mins | Serves: 8
📝 Ingredients:
- 5oz spinach 🌿
- 4oz feta cheese 🧀
- 4oz almond flour 🌰
- 4oz egg whites 🥚
- 1oz green onions 🌱
- 1 tsp baking powder 🥄
👩🍳 Method:
1️⃣ Sauté spinach & onions
2️⃣ Mix all ingredients
3️⃣ Form 6 biscuits
4️⃣ Bake at 350°F for 20-25 mins
- Glycemic Index (GI): ~15 (very low)
- Glycemic Load (GL): ~1 (negligible)
- Energy – 240kcal
- Carbs – 46g
- Protein – 5g
- Fat – 4g
14| Soft Banana Oat Cookies
Ready in: 25 mins | Makes: 20
📝 Ingredients:
- 2 ripe bananas 🍌
- 2 eggs 🥚
- 1/4 cup coconut sugar 🥥
- 1/4 cup coconut oil 🛢
- 1 tsp vanilla 🌿
- 1.5 cups oats 🌾
- 1/2 tsp cinnamon ✨
- 1/2 tsp baking soda 🧂
- 1/2 cup dark chocolate chips 🍫
👩🍳 Method:
1️⃣ Preheat oven to 350°F (175°C)
2️⃣ Mash bananas + whisk wet ingredients
3️⃣ Mix in dry ingredients + choc chips
4️⃣ Scoop 2-tbsp balls onto tray
5️⃣ Bake 12-15 mins until golden
6️⃣ Cool & enjoy! 😋
- Glycemic Index (GI): ~35 (Low)
- Glycemic Load (GL): ~5 (Low)
- Energy – 127 kcal
- Carbs – 14g
- Protein – 2g
- Fat – 7g
15| PB Coffee Protein Smoothie
Ready in: 5 mins | Serves: 2
Ingredients:
- ☕ 1 cup cold coffee
- 🥜 2 tbsp peanut butter
- 🍌 1 frozen banana
- 💪 1 scoop protein powder
- 🥛 Splash of almond milk
Method:
- Blend coffee, PB, banana & protein powder until smooth.
- Add almond milk if too thick.
- Pour, sip & conquer your day!
- Glycemic Index (GI): ~30-35 (Low)
- Glycemic Load (GL): ~10-12 (Low)
- Energy – 305 kcal
- Carbs – 28g
- Protein – 28g
- Fat – 9g
Download Recipe PDF
Click here to download a pdf version of 15 recipes mentioned above.
🙌 Make-Ahead Meals = More Freedom
The secret to a stress-free week isn’t fancy hacks it’s having great food ready before you even need it.
This plan gives you that “I’ve got my life together” feeling all week long.
No scrambling, no skipping meals, no sad takeout. Just simple, protein-packed meals that taste as fresh on Friday as they did on Monday.
So go ahead batch once, eat happy all week, and enjoy your new meal prep groove.
Save this post, pin it for later, and tell me below which meal you’ll be freezing first! (My bet’s on those Spinach Feta Biscuits 😏)
