I love the idea of meal prep and batch cooking protein for the week, but tbh I’m pretty lazy in the kitchen. The thought of eating the same thing every day is enough to send me to the food court. I know protein is good for metabolism, muscles and overall health, so I do my best to eat more of it every day. Sometimes my motivator is just logging it into my premium MyFitnessPal food dairy. Sometimes, it’s to rationalize ordering a slice of cheesy pizza. (Moderation is key, right?) But what I really need is to not have to make meal decisions throughout the week and just eat well. That’s why I reached out to a top chef and a registered dietitian for tips on protein meal planning that won’t bore me or tempt me to eat, well, extra pepperoni.
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It’s all about pairs
“To avoid monotony and enhance the nutritional variety in your meals, I recommend preparing at least two different types of protein each week,” says Stephanie Tarnacki, RD, food data curator with MyFitnessPal, which has a free seven-day protein meal plan. So, what are your options? Check out the Harvard-approved protein list below and pick out your pairs for the week. Of course, this isn’t an exhaustive list. But you should be able to start a solid foundation for your meal planning.
| High-protein foods | Options |
|---|---|
| Lean meats | • Chicken • Turkey • Beef • Pork |
| Fish with healthy fats | • Salmon • Tuna • Mackerel • Anchovies • Trout |
| Low-fat dairy | • Milk • Cheese • Yogurt (particularly Greek yogurt) |
| Legumes | • Kidney beans • Pinto beans • White beans • Black beans • Lima beans • Fava beans • Soybeans • Chickpeas • Black-eyed peas • Pigeon peas • Split peas • Lentils • Edamame |
| Nuts and seeds | • Almonds • Hazelnuts • Walnuts • Peanuts • Chia seeds • Pumpkin seeds • Sunflower seeds • Peanut and other nut and seed butter |
| • Other popular sources of protein | • Eggs • Quinoa • Tofu |
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Get inspired by flavour
There are a few ways to do this. So you have lots of options.
- Stock up (or shop) your spice cabinet. Add flavours you like from restaurant menus, if you don’t know where to start.
- Swap appliances. “To keep meals interesting and flavourful, experiment with various cooking methods such as smoking, baking, grilling and roasting,” says Tarnacki.
- Choose theme weeks. And not just Taco Tuesday, but different cuisines and recipes, from mom’s home cooking to Mediterranean, comfort food to Asian flavours.
- Experiment with fats. The oil and butter aisles have really grown in recent years. Why not try a new-to-you nut or seed oil? Just make sure you check the burn point.
- Stop buying the same thing. Instead of always adding chicken breasts or the same pack of tofu to your shopping cart, consider a different cut (talk about a different flavour profile). or different brand, type or flavour.
Buy the whole turkey
Before you roll your eyes and say something about it not being Thanksgiving, stick with me. Think cuts, not protein type. It can be too easy to just think batch cooking means eating chicken 10 to 14 times a week. Celebrated chef and Montréaler Chuck Hughes says that you can do a lot with a Turkey (or chicken, duck, and so on). “My favourite is the thighs,” he tells me at a Turkey Farmers of Canada dinner. “I like moist dark meat. It‘s phenomenal.”
If you find turkey dry, his tip: don’t cook it for so long and let it rest. Then use the different parts for different meals. “I want you to think about how you can eat turkey on a daily or weekly basis like we would chicken or ground beef.” Try turkey thigh tacos, ground turkey meatballs, turkey breast sandwich wraps, turkey pot pie with leftover vegetables, and use the bones for bone broth.
You can cook the whole turkey or have your butcher prep it for you. For thighs, he recommends cooking it with the zest from a whole orange and a whole lime, fresh crushed garlic, salt, pepper, some vinegar, and a little bit of orange juice. As for the turkey breast, “it can handle flavour,” he says. He suggests to make a BBQ rub with paprika, salt, pepper, onion powder and dried garlic.
How do you know how to flavour different cuts and types of meat? Look at the fat. “Fat is very flavourful, but it can dull other tastes so it is important to generously season fatty cuts compared to leaner cuts,” says Tarnacki.
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Forget what time it is
Eggs are for breakfast. Steak is for a fancy night out. We’ve been conditioned to think about protein for specific meals. But, why not have eggs for dinner or steak for breakfast?
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Skip the deli
Some days, a good sandwich is all you need. Hughes says to think of leftover protein as sandwich filler. “You could save money by cooking your own turkey breast, cooking it and slicing it at home.” He says to choose one with bones for better flavour and to bake it for 40 minutes on 400-degrees Fahrenheit. Once ready to cut, just slice it up and add to two slices of bread, a tortilla, a pita, or a slice of lettuce.
Meal prep for high-protein dishes that actually taste good.
Get saucy
I never used to be one for sauces, but as an adult, I appreciate it now to avoid decision-fatigue for meals. Tarnacki says she keeps “an assortment of sauces on hand, such as pesto, Korean BBQ, and peanut sauce. These sauces allow me to easily transform the same base ingredients into entirely different meals.”
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Plan meals like a flexible puzzle
Just get your ingredients ready and allow yourself to make decisions when you’re ready to eat. “To ensure both nutritional balance and diversity throughout the week, I like to prepare a variety of grains, proteins and vegetables,” says Tarnacki.
Here’s her game plan:
- For grains, “I often prepare batches of quinoa and farro since they are not only nutrient-dense, but also versatile.”
- For vegetables, “I like to create two distinct flavour profiles, such as an Asian stir-fry and a tex-mex blend. This approach ensures that I have a range of tastes to choose from, making meals more enjoyable and less repetitive.”
- For protein, “I typically smoke chicken breasts, which are rich in lean protein. Chicken sausage is another great option. And if you prefer to go meatless, spicy pinto beans add a nice kick of flavour to any dish.”
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The bowl is the new kitchen sink – and it’s metta
If your protein of choice is of the vegetarian or vegan theme (or if you like it for variety), Tarnacki suggests “ incorporating Buddha Bowls into your meal planning. These versatile bowls allow for a mix of different grains and vegetables, each seasoned uniquely to create diverse flavour profiles such as Mediterranean, Mexican or Asian.” She also says it’s a good way to meet macronutrient goals (certain portions of protein, carbs and fat), while using, of course, the MyFitnessPal to track and for balanced meal ideas.
The salad recipe for people who don’t like salads.
Remember the supporting role of side dishes
My mind goes right to this for meal planning formula:
protein + salad (quinoa, rice or sauteed veggies)
Even that has me side-eyeing my glass food containers at the back of my fridge. But Tarnacki suggests putting that lil’ bit of effort into the side dishes. Here are some of her faves:
- Stuffed sweet potatoes filled black beans and avocado.
- Roasted red pepper soup
- Zucchini “pasta” salad
- Asian coleslaw with peanut ginger dressing
- Lemon and feta orzo salad
- Cauliflower “wings”
- Balsamic mushrooms
“These sides not only enhance the nutritional profile of your meals but also bring a diverse array of flavours and textures to your plate.”
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Stop overthinking batch cooking
Finally, a last bit of advice that really hits home for this Virgo. Stop making protein complicated.
The two biggest mistakes for batch cooking protein? Tarnacki says: “Underseasoning and trying to be too fancy can often overcomplicate meal prep. Keeping batch prepping simple not only saves time but also provides flexibility to incorporate these basics into a variety of dishes. By focusing on foundational, well-prepared ingredients, you can easily adapt them to different recipes and flavour profiles throughout the week.
Of course, make good food and your body will crave it.