High Protein Meal Prep and Lunches Archives - The Thirty Gram Table

Maren Ostlund

I taught middle school band for twelve years. At 38 I started lifting weights at the YMCA down the hill, mostly because my back hurt and my doctor suggested it. Somebody at the gym told me to track what I ate for a week. I did. I was eating 58 grams of protein a day, which is roughly one chicken breast and a lot of crackers.Every plan I found told me to eat grilled chicken, rice and broccoli. I tried it for eleven days. I hated it. My husband hated it. My kids ate cereal for dinner twice.So I stopped looking for diet food and went back to what I already cooked. Shepherd's pie. Chicken and dumplings. Baked ziti. Breakfast that is not a shake. I kept the dish and changed the math: more of the protein, less of the filler, cottage cheese where it would hide, lentils in the ground meat, Greek yogurt instead of half the cream.

8 Results

Overhead view of a turkey burger bowl with cumin rice, black beans, pink pickled onion and yogurt sauce on wood

Ground Turkey Recipes High Protein Dinner High Protein Meal Prep and Lunches

Pan-Seared Turkey Burger Bowls with Quick Pickled Red Onion

Maren Ostlund October 18, 2026October 18, 202611 min read

Pan-sear turkey patties and pile them over cumin rice, black beans and pickled red onion. 48 g protein per bowl, ready in 45 minutes.

Rotini Caesar salad with sliced seared chicken, halved tomatoes and shaved Parmesan in a white bowl, shot from above

Greek Yogurt Recipes High Protein Dinner High Protein Meal Prep and Lunches

Pan-Seared Chicken Caesar Pasta Salad with Yogurt Dressing

Maren Ostlund October 14, 2026October 14, 202610 min read

Toss pan-seared chicken with rotini and a Greek yogurt Caesar dressing for 43 g protein per serving, ready in 50 minutes.

Chicken shawarma bowl with seared chicken, spiced rice, cucumber-tomato salad, and yogurt sauce drizzle on a wood board.

Greek Yogurt Recipes High Protein Dinner High Protein Meal Prep and Lunches

Pan-Seared Chicken Shawarma Bowls with Yogurt Sauce

Maren Ostlund October 6, 2026October 6, 20269 min read

Pan-sear marinated chicken shawarma over rice with cucumber-tomato salad and Greek yogurt sauce, about 44g protein per bowl in 70 minutes.

Sausage egg cheddar sandwich on a toasted muffin, cheese melting, foil peeled back on a rustic wood board in morning light

Egg Recipes High Protein Breakfast High Protein Meal Prep and Lunches

Make-Ahead Sausage Egg Cheese Breakfast Sandwiches

Maren OstlundUpdated on September 29, 2026September 21, 2026Leave a Comment10 min read

Bake sausage, egg, and cheese breakfast sandwiches ahead, then freeze them for a 39g-protein grab-and-go morning ready in 90 seconds.

Golden ham and cheese egg muffins in a black tin, one split open to show melted cheddar and diced ham inside.

Egg Recipes High Protein Breakfast High Protein Meal Prep and Lunches

Baked Ham and Cheese Egg Muffins with Sharp Cheddar

Maren Ostlund September 17, 2026September 17, 2026Leave a Comment9 min read

Bake ham and cheese egg muffins in 20 minutes with real cheddar and diced ham, no protein powder, 30g protein each.

Golden baked oatmeal square topped with a swirl of Greek yogurt and fresh raspberries on a rustic wood table

Greek Yogurt Recipes High Protein Breakfast High Protein Meal Prep and Lunches

Warm Baked Oatmeal with Greek Yogurt and Raspberries

Maren OstlundUpdated on September 29, 2026September 13, 2026Leave a Comment7 min read

Bake Greek yogurt oatmeal with 6 eggs and raspberries for 30g protein per serving, ready in about an hour, no protein powder needed.

Sliced turkey sausage breakfast burrito on a wood board showing egg, cheddar and black beans in cross-section, morning light

High Protein Breakfast High Protein Meal Prep and Lunches

Freezer-Ready Turkey Sausage Breakfast Burritos

Maren OstlundUpdated on October 3, 2026September 12, 2026Leave a Comment9 min read

Scramble turkey sausage, eggs, black beans and cheddar into freezer burritos with 33g protein each, ready to wrap in about 50 minutes.

Baked egg cups with spinach and feta on a wooden board, one cup sliced open showing ham and cheese inside

Egg Recipes High Protein Breakfast High Protein Meal Prep and Lunches

High-Protein Baked Egg Cups with Spinach and Feta

Maren OstlundUpdated on September 17, 2026September 11, 2026Leave a Comment10 min read

Bake egg cups with spinach, feta and diced ham for 30g protein per serving, ready in 35 minutes total.