🍱 High-Protein Meal-Prep System
Jacob & Madina · built around what you both already like · goal: max protein, min cooking, always meals on hand.
🛒 This week's shopping
🥬 Farmers market (produce)
Salad greensBroccoliBok choy
Red peppersRed onionGolden potatoes
BananasClementinesLemonsOranges
🏪 Store (TJ's)
SalmonGreek yogurt / cottage cheeseEggs (2 dozen)Chicken thighs (if needed)
Already stocked — don't re-buy: ground beef (this week's burgers), tuna, rice, quinoa, oats, curry, tomatoes, spices.
📅 This Week · Madina's plan + your adds
| Dinner | Protein | Note |
|---|
| Chicken thighs + potatoes, peppers, onion | ~45g | Madina's recipe (below) · 400°F |
| Bunless burgers + big salad | ~38g | The beef · top w/ egg for +protein |
| Salmon + roasted veggies + salad | ~38g | Add quinoa/rice on the side |
| Rice bowl night (tuna or leftover hen) | ~35g | No cook · pantry |
| Leftovers / egg scramble | ~28g | Zero prep |
🍗 Madina's Chicken Thighs (her recipe — card says Cornish hens, you use thighs)
Ingredients
- ~6–8 bone-in chicken thighs (or whole chicken)
- 5 golden potatoes, peeled, chunked
- 2 red peppers + 1–2 red onions, large chunks
- 2 tbsp paprika · 1 tbsp salt · 1 tsp black pepper · 1 tbsp garlic powder
- ½ cup olive oil · drizzle of honey · 1 cup fresh orange juice
Method
- Oven 400°F. Pat chicken dry.
- Hens in a big baking dish; potatoes, peppers, onions all around.
- Season everything (paprika, salt, pepper, garlic).
- Whisk oil + honey + OJ → pour over. Roast until cooked through (~45–55 min).
All-clear: no pork/alcohol, dairy-free. Honey + OJ = a little sugar (fine).
💪 High-protein tweaks (small)
- Burger: no bun keeps it lean — big salad + an egg or 2nd patty bumps protein.
- Salmon night: put quinoa under it (more protein than rice).
- Breakfasts: Greek yogurt + berries, or 2–3 eggs, to reach your daily ~120g.
Sunday prep (~15 min — proteins already covered)
Roast a veg tray · boil 6 eggs · cook rice + quinoa. Done.
🥬 Market (Sat)
Golden potatoesRed peppersRed onion
Oranges (for OJ)Salad greensVeg for salmon
BananasClementinesLemons
📸 Your kitchen inventory · read from your photos, Jun 27
The honest read
You're loaded on carbs, flavor & pantry and lighter on lean protein — that's exactly the gap to close.
- Protein on hand: frozen TJ's organic chicken breast · frozen TJ's organic ground beef · ~4–5 cans albacore tuna · 1 carton eggs · frozen coconut shrimp · frozen mushroom-chicken + a chicken stir-fry (heat-&-eat) · canned chickpeas.
- This week's burger → just thaw the frozen ground beef. ✅ already covered.
- Buy this week: salmon (none in the freezer) · Greek yogurt / cottage cheese (you have almost no protein-dairy — your easiest breakfast win) · more eggs (only 1 carton) · fresh chicken thighs if the foil-wrapped tray isn't already them.
✅ Well stocked (don't re-buy)
- Grains: quinoa, rolled oats, brown + long-grain rice, Cheerios, polenta ×2, popcorn
- Flavor base: S&B Golden Curry ×3+, San Marzano + crushed tomatoes, Kirkland tomato paste, tahini
- Asian: toasted sesame oil, rice vinegar, white miso, kimchi, raw almond butter
- Seeds/fats: chia, hemp, mixed nuts, avocado-oil spray
- Spices: full rack — saffron, cumin, turmeric, coriander, curry powder, oregano, thyme, fennel, basil, cinnamon
- Gut-friendly: sauerkraut jar, kimchi, miso (great for your stomach)
🍅 Use up first (aging)
- Heirloom tomatoes (ripe)
- Peaches + fresh blueberries
- Chopped kale, celery, carrots, red cabbage, onion
- Foil-wrapped leftovers (eat first)
- Frozen overripe bananas → smoothies / oats
→ Tomatoes + onion + cabbage = soup or stir-fry; peaches + berries → Greek-yogurt bowls.
🛒 So this week's market list trims to just
SalmonGreek yogurt / cottage cheeseEggs (2 dozen)
Chicken thighs (if needed)Salad greensBok choy / broccoli
BananasClementinesLemons
Skip — you're stocked: rice, quinoa, oats, canned tuna, tomatoes, curry, popcorn, nuts/seeds, spices, oils.
❓ Tweak questions (answer any — shapes the rotation)
- Top proteins you both want most — and any you're sick of?
- How many dinners/week should I plan vs leave open (leftovers/freezer)?
- Weeknight cook-time ceiling — 15? 30 min?
- Leftovers — how many days repeating a meal is OK? Freezer meals: yes/no?
- Red meat — how often vs poultry vs fish per week?
- Any food one loves, the other only tolerates (compromise nights)?
- Snacks between meals — what do you reach for? (protein picks: Greek yogurt, eggs, edamame)
- Include high-protein breakfasts, or dinners only?
🚦 The guardrails (baked into every meal below)
No pork
No alcohol
No caffeine
Madina: no capers
Madina: no beans*
Jacob: limit dairy
Cautious stomach — no risky hot sauces
Lots of water + herbal tea
*Edamame is flagged below as Jacob-optional — Madina swaps it for extra veg or tofu. Dairy kept light: Greek yogurt / kefir only (fermented = easier on you), no cream/cheese-heavy meals. Passover: skip rice + corn + legumes (kitniyot) — use potato or quinoa instead (quinoa is Passover-OK).
🎯 Protein target
~30–45 g / meal
Every dinner & bowl below hits this. Eat to appetite — no weighing required.
~100–140 g / day
Breakfast (yogurt/eggs/oats) + a high-protein lunch bowl + dinner gets you there easily.
The trick
Protein is the only thing you batch-cook. Grains & veg are fast/forgiving. Cook protein once → it carries the whole week.
⚙️ The weekly machine
Saturday
Farmers market
Short produce list (below). Cheap, fresh, tied to the week.
Sunday · ~45 min, once
Batch the protein
Cook 2 proteins + 2 grains + roast a tray of veg + boil eggs. Glass containers in the fridge.
Mon–Fri
Assemble, don't cook
Scoop a Build-a-Bowl (2 min) or Madina finishes a fresh dish from prepped parts (10–15 min).
Always
Freezer backup
A few cook-double-freeze-half meals so there's always something on hand.
🔪 Sunday batch-prep checklist (~45 min)
Cook in bulk
- 2 proteins — e.g. a tray of chicken thighs (sheet pan, 425°F, ~30 min) + poach/sear salmon or brown ground turkey. Pick any 2.
- 2 grains — rice cooker does white/brown rice; pot of quinoa (best protein grain, ~8g/cup).
- 1 tray roasted veg — broccoli, zucchini, carrots, onion, sweet potato. Olive oil + za'atar.
- 6–8 hard-boiled eggs — grab-and-go protein, snack or bowl topper.
- Wash/chop raw — cucumber, scallion, herbs for bowls.
Why this order
- Chicken goes in the oven first → it cooks while you do everything else (mostly passive).
- Rice cooker + quinoa pot run unattended.
- You're only actively working ~15 of the 45 min.
- Everything keeps 4 days in the fridge; portion 2 of each protein straight to the freezer.
Uses gear you already have: Staub, sheet pans, rice cooker, glass meal-prep containers, scale.
🥣 Build-a-Bowl matrix — the "always on hand" engine
Pick one from each column → a 30–45g protein meal in 2 minutes, zero cooking. This is what's ready in the fridge all week.
| Protein (~pick 1) | Base | Veg / crunch | Sauce (safe) |
|---|
| Chicken thigh (~40g) | White / brown rice | Roasted broccoli | Soy + sesame oil + ginger |
| Salmon (~31g) | Quinoa | Cucumber + scallion | Lemon + olive oil |
| Canned tuna (~30g) | Rice + greens | Roasted carrot/zucchini | Acetaia balsamic + olive oil |
| 2–3 boiled eggs (~15g) | Greens / leftover grain | Edamame* | Miso-sesame |
| Ground turkey (~22g) | Rice | Kimchi (TJ's) | Teriyaki (light) / rice vinegar |
| Shrimp (~27g) | Quinoa | Frozen pea/corn | Garlic + olive oil + lemon |
Stack two proteins (chicken + egg, tuna + edamame) for a 50g+ bowl. All sauces avoid heavy dairy, alcohol, and questionable hot sauces.
📋 High-protein dinner rotation
Dinners only (Madina + leftovers handle lunch). Mix-and-match ~5/week; the rest are bowls or leftovers. Every dish is no-pork, dairy-light, Madina-safe.
| Dinner | Protein | Prep | Time | How-to |
|---|
| Japanese chicken curry + rice + edamame* | ~50g | Use curry packet; add chicken thighs | 30 min | ▶ YouTube |
| Za'atar sheet-pan chicken thighs + potato, zucchini, onion | ~45g | Chop Sun · toss on pan + oven | 35 min (passive) | ▶ YouTube |
| Salmon + quinoa bowl + roasted broccoli, sesame-soy | ~40g | Bake salmon 12 min | 25 min | ▶ YouTube |
| Shrimp stir-fry + rice + frozen veg, soy/ginger | ~35g | Zero prep | 15 min | ▶ YouTube |
| Tuna power bowl — tuna + grain + cucumber + edamame* | ~35g | No cook | 5 min | ▶ YouTube |
| Turkey & veg skillet over rice (zucchini, tomato, onion) | ~35g | One pan | 20 min | ▶ YouTube |
| Soy-glazed salmon + rice + bok choy | ~38g | Zero prep | 20 min | ▶ YouTube |
| Chicken + veggie soup (Staub, big batch — freezes) | ~30g | Batch — covers 2–3 meals | 40 min | ▶ YouTube |
| Veggie egg scramble (uses leftover roasted veg) + edamame* | ~28g | Zero prep | 10 min | ▶ YouTube |
| Cold sesame chicken-quinoa salad (uses batched chicken) | ~40g | No cook | 5 min | ▶ YouTube |
🍳 High-protein breakfast (keeps your banana habit)
Greek yogurt bowl ~25g
Greek yogurt + frozen berries + flax/hemp seeds + banana. Fermented dairy = gentle. (You already have the berries, flax, hemp.)
Overnight protein oats ~20g
Oats + yogurt or milk-alt + chia/hemp + banana. Make 3 jars Sunday → grab all week.
Eggs + leftover veg ~20g
2–3 eggs scrambled with Sunday's roasted veg. 5 min.
🧊 Freezer stock (so there's ALWAYS a meal)
Cook double, freeze half
- Chicken + veggie soup — portioned quarts
- Turkey meatballs (no breadcrumb-heavy filler)
- Cooked chicken thighs, 2-portion bags
- Cooked rice & quinoa, flat freezer bags (reheat 2 min)
- Japanese curry — freezes great
Keep stocked frozen
ShrimpEdamamePeas / corn
BerriesSalmon filletsFrozen brown rice (TJ's)
Frozen shrimp + frozen veg + freezer rice = a 12-minute high-protein dinner from nothing.
🛒 Shopping & restock — by store
🥬 Farmers market (Sat)
BroccoliZucchiniCarrots
CucumbersOnionsSweet potato
Bok choyTomatoesScallion / herbs
BananasClementinesLemons
📦 DashMart / delivery
Farmer Focus chicken (breast + thigh)Ground turkey
Eggs (2 dozen)Canned tunaGreek yogurt
Frozen shrimpFrozen edamameFrozen berries
Water (Crystal Geyser gal / Poland Spring 24pk)
🇯🇵 Japanese market
Low-sodium soy sauceToasted sesame oil
MisoRice vinegarBuckwheat tea
🛍️ Trader Joe's
Unsweetened applesauceFrozen brown rice
QuinoaKimchiNuts / seeds
💡 Tips & tricks (your Brooklyn guy + Reddit)
That YouTuber = Pro Home Cooks (Mike Greenfield)
Brooklyn + foot-pedal sink + garden + fermentation = him (he was formerly "Brothers Green Eats"). youtube.com/@ProHomeCooks
- Prep components, not finished meals — a grain + a protein + a sauce + roasted veg, stored separately, remixed all week. His whole-kitchen "mise en place" — literally the Build-a-Bowl engine above.
- Fermentation = cheap, effortless flavor — you already have kimchi, sauerkraut & miso. A spoonful makes plain rice + protein craveable, no heat, minimal dairy.
- Shop your own fridge — clear stackable containers so the fridge is a visible inventory; stop re-buying.
- His signature: a foot-pedal faucet (hands-free with raw-meat/dough hands) — a real future upgrade if you ever redo the sink.
Reddit's best high-protein tricks (fit to your kit)
- Dark meat > breast for prep — bone-in thighs stay juicy after reheating and cost less. (Madina's already on thighs ✅.)
- Pull protein ~5° early when you'll reheat it — yank chicken ~155°F and rest; the reheat finishes it. Overcooked-then-reheated = rubbery. (Your ThermoPop's on the way.)
- Store protein dry, sauce on the side — combine when reheating: no soggy grains, change flavor daily.
- Keep protein in liquid — braise chicken in stock (not wine), or store with a few spoons of sauce, to stay moist all week.
- Mixed grains in the rice cooker — rice + a little barley or lentil = more protein & fiber for pennies.
- Shelf backups — batch hard-boiled eggs + keep canned tuna/salmon for zero-cook protein days.
- Freeze single 2-portions — cook once, split, freeze the back half. Always a meal on hand.
- White miso = umami with no heat or dairy — Reddit's "fridge godsend," and you've already got a tub.
🛒 Where to buy (sourcing answers)
🥥 Pink coconut water
The pink one is Harmless Harvest (raw/HPP — no cheaper naturally-pink equal exists; TJ's doesn't carry it).
- Cheapest: Costco friend-run — 6×14oz, ~$1.50–2.50/bottle. Stock cases at home.
- No-Costco: Amazon Subscribe & Save 12×16oz ≈ ~$3/bottle — beats Whole Foods singles ($4–5).
- BJ's bottles are only 10oz (worse per-oz than it looks).
🍞 Soft challah like Zades
"Zades" = Zadie's Bakeshop (NJ) — soft, eggy, pareve. NYC closest:
- The Kosher Marketplace (UWS) — sells the actual Zadie's loaf + delivers all 5 boroughs. Top pick.
- Moishe's Bake Shop (LES) — soft/sweet/eggy, walk-in, strictly kosher.
- Davidovich — kosher, fluffy, ships within NYC.
- Skip for the soft feel: Orwasher's, Russ & Daughters, Zucker's (denser). Breads Bakery is soft but dairy + kosher-style only.
🥩 Meat on a budget (your TJ's + farmers setup is already good)
- Weekly — Trader Joe's: bone-in chicken thighs ~$2/lb, whole chicken ~$2/lb, drumsticks ~$3/lb, frozen wild salmon + shrimp. Skip the $7/lb pre-marinated thighs.
- Every ~6–8 wks — Costco friend-run: chicken breast/thighs (~$3/lb, 8-lb packs), ground beef + turkey, big salmon side → portion & freeze. This is where the real savings are.
- Worth it: a $30–80 vacuum sealer for the bulk runs (no freezer burn, 2-person packs).
- Skip for budget: ButcherBox (premium, not cheaper), Costco-via-Instacart (~13–25% markup + fees). Keep produce at the farmers market.
🤖 How this stays effortless
- Saturday: the week's dinners rotate so meals stay varied, with the batch-prep + shopping list ready.
- One Sunday batch (~30–45 min) cooks the proteins + grains for the week.
- Mon–Fri: assemble bowls or finish a quick fresh dish — little to no cooking.
- Recipes live in our Mealie app — cooking mode + search on your phone.