$100 High-Protein Meal Prep for a Family of 4 | 100g+ Per Day

ground turkey

🥗Healthier: ground chicken

💰Cheaper: ground beef

Ground chicken is leaner, while ground beef is often less expensive.

kale

🥗Healthier: spinach

💰Cheaper: collard greens

Spinach is milder in flavor, and collard greens are often more affordable.

chicken broth

🥗Healthier: vegetable broth

💰Cheaper: water + bouillon cubes

Vegetable broth can reduce sodium, while bouillon cubes are a budget-friendly option.

canned diced tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Fresh tomatoes can be healthier, while crushed tomatoes are often less expensive.

Gather groceries and check what you have on hand before shopping.

Place turkey carcass into a crock pot and fill with water to make broth.

Add skin and ends of an onion to the crock pot for flavor.

Add a quarter cup of water and sprinkle cinnamon over chopped apples and pears in another crock pot to make a fruit compote.

Cook the turkey carcass in the crock pot for about 4 hours to produce broth and meat.

Microwave green beans for 4 minutes to cook.

Use an Instant Pot to cook 3 cups of brown rice for 20 minutes.

Season chicken thighs with mustard, thyme, salt, and pepper.

Bake chicken thighs in the oven at 400°F.

Roast various vegetables (bell pepper, cauliflower, carrots) in the oven alongside the chicken.

Chop broccoli for a salad, keeping it raw.

Use parchment paper on baking sheets for easy cleanup.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens