Meals In This Prep
Protein Pancake Stack
Beef & Rice Bowl
Chicken Pasta
Protein Oats & Eggs
Loaded Burrito
Beef & Bean Bowl
Chicken & Rice
5-Day Meal Plan
Day 1 — Monday
Breakfast: Protein Pancake Stack
Lunch: Beef & Rice Bowl
Dinner: Chicken Pasta
Day 2 — Tuesday
Breakfast: Protein Oats & Eggs
Lunch: Loaded Burrito
Dinner: Beef & Rice Bowl
Day 3 — Wednesday
Breakfast: Protein Pancake Stack
Lunch: Chicken Pasta
Dinner: Beef & Bean Bowl
Day 4 — Thursday
Breakfast: Protein Oats & Eggs
Lunch: Loaded Burrito
Dinner: Chicken & Rice
Day 5 — Friday
Breakfast: Protein Pancake Stack
Lunch: Beef & Rice Bowl
Dinner: Loaded Burrito
Daily Nutrition (Approx.)
Calories
3000
Protein
200g
Carbs
300g
Fat
90g
Fiber
25g
Step-by-Step Instructions
- 1
Cook rice and pasta in batches.
- 2
Brown beef with garlic and cumin.
- 3
Bake chicken thighs at 400°F 35 min, shred.
- 4
Protein pancakes: blend oats, eggs, banana, protein powder. Cook on griddle.
- 5
Assemble burritos: rice, beef, beans, cheese, wrap in foil.
- 6
Portion into containers. Stack pancakes with parchment between.
Storage Tips
- Burritos freeze perfectly — reheat from frozen
- Pancakes freeze well, toast to reheat
- Pasta keeps 4 days
Ingredients
- 3 lbs ground beef
- 2 lbs chicken thighs
- 5 cups rice, dry
- 1 lb pasta
- 10 large flour tortillas
- 2 cans black beans
- 8 oz cheddar, shredded
- 12 eggs
- 2 scoops protein powder
- 2 cups oats
- 5 bananas
- Seasonings: garlic, cumin, Italian herbs
Equipment Needed
Dutch oven
Sheet pan
Meal prep containers
Shopping List
- Ground beef 3 lbs
- Chicken thighs 2 lbs
- Rice 5 cups dry
- Pasta 1 lb
- Flour tortillas 10
- Black beans 2 cans
- Cheese 8 oz
- Eggs 12
- Protein powder
- Oats
- Bananas 5
