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The Protein Meal Prep Plan: 30 Weekly Plans + 180 Recipes to Eat Better, Stress Less, and Save Money
INSTANT
NEW YORK TIMES
BESTSELLER • Meet and exceed your protein and fiber goals while saving money (and stress!) with this ingenious cookbook devoted to high protein meal prep plans.
From the bestselling author behind Cook Once, Eat All Week, holistic nutritionist Cassy Joy Garcia delivers 30 weeks of protein-packed recipes in The Protein Meal Prep Plan—your go-to guide for powerhouse dinners that are big on comfort and flavor. Each recipe delivers a minimum of 35g of protein per serving as well as plenty of gut-friendly fiber to keep you feeling full and energized.
Every plan centers on three main a protein (chicken, beef, or pork), a starch (such as potatoes, brown rice, chickpeas) and a vegetable to keep your weekly supermarket shop affordable and minimize end-of-week waste. Then those main ingredients are creatively configured into three meals. For example, a week including ground beef, bell peppers, and cannellini beans Honey-Harissa Meatballs with a Lemon-Dill Bean Salad (44.8g protein per serving), a Creamy Ground Beef Taco Soup (55.5g protein per serving), and Philly Cheesesteaks with a Champagne Vinegar Side Salad (55.4g protein per serving).
In addition to a detailed grocery list, each plan includes an easy-to-follow prep-day guide, options for adjusting meals to suit dietary needs (gluten-free, dairy-free, grain-free, lower-carb, lower-fat, and vegetarian) as well as swaps, skips, and tips for fine tuning.
Protein and fiber charts, a comprehensive nutritional index, and key information about maximum assimilation, resistant carbohydrates, and plant-based protein sources gives you everything you need to plan, prep, and power through your week with confidence.
From the bestselling author behind Cook Once, Eat All Week, holistic nutritionist Cassy Joy Garcia delivers 30 weeks of protein-packed recipes in The Protein Meal Prep Plan—your go-to guide for powerhouse dinners that are big on comfort and flavor. Each recipe delivers a minimum of 35g of protein per serving as well as plenty of gut-friendly fiber to keep you feeling full and energized.
Every plan centers on three main a protein (chicken, beef, or pork), a starch (such as potatoes, brown rice, chickpeas) and a vegetable to keep your weekly supermarket shop affordable and minimize end-of-week waste. Then those main ingredients are creatively configured into three meals. For example, a week including ground beef, bell peppers, and cannellini beans Honey-Harissa Meatballs with a Lemon-Dill Bean Salad (44.8g protein per serving), a Creamy Ground Beef Taco Soup (55.5g protein per serving), and Philly Cheesesteaks with a Champagne Vinegar Side Salad (55.4g protein per serving).
In addition to a detailed grocery list, each plan includes an easy-to-follow prep-day guide, options for adjusting meals to suit dietary needs (gluten-free, dairy-free, grain-free, lower-carb, lower-fat, and vegetarian) as well as swaps, skips, and tips for fine tuning.
Protein and fiber charts, a comprehensive nutritional index, and key information about maximum assimilation, resistant carbohydrates, and plant-based protein sources gives you everything you need to plan, prep, and power through your week with confidence.
283 pages, Kindle Edition
Published August 25, 2026
About the author
Cassy Joy Garcia
5 books168 followersCassy Joy Garcia is a New York Times bestselling author, and the creative force behind the popular food blog Fed + Fit.
At twenty-four years old, after years of fruitless dieting, Cassy found herself with extreme joint pain, fatigue, mental fog, and at her largest, most uncomfortable size. In an effort to learn more about why her health was declining, she took to nutrition research. After just one year of implementing her newfound wellness practices, she had lost ten dress sizes, lived pain-free, and experienced more energy than ever before. Eager to share her healthy living secrets with the world, she started Fed + Fit in 2011.
Since then, she has become a nutrition consultant who strives to make nourishing food as delicious and easy as possible. She's written three cookbooks, and her fourth, The Protein Meal Prep Plan, publishes on August 25! She lives in Texas with her husband and three daughters.
At twenty-four years old, after years of fruitless dieting, Cassy found herself with extreme joint pain, fatigue, mental fog, and at her largest, most uncomfortable size. In an effort to learn more about why her health was declining, she took to nutrition research. After just one year of implementing her newfound wellness practices, she had lost ten dress sizes, lived pain-free, and experienced more energy than ever before. Eager to share her healthy living secrets with the world, she started Fed + Fit in 2011.
Since then, she has become a nutrition consultant who strives to make nourishing food as delicious and easy as possible. She's written three cookbooks, and her fourth, The Protein Meal Prep Plan, publishes on August 25! She lives in Texas with her husband and three daughters.
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September 24, 2026
High-protein plans packed with fiber support satiety and budget savings simultaneously. Thirty weekly variations prevent boredom while ensuring thirty-five grams per serving. Stress less about nutrition tracking; this comprehensive resource makes eating better effortless and affordable.
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