Your Free Mini-Prep High-Protein Dinner Plan is inside. ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| As we head into the middle of January, I just want to say this: this is the part of the year where consistency matters more than motivation. You don't need a perfect week. You don't need to do everything right. What really moves the needle is having simple systems in place — like meals that are planned ahead so you're not making decisions when you're tired and hungry. Of course we keep our eye on the bigger goals, but it's the day-to-day habits and processes that actually get us there. That's exactly what this Mini-Prep High-Protein Dinner Plan is designed to support. How to Use This Mini-Prep Dinner Plan Each week, this plan helps you get a few high-protein dinners ready (or mostly ready) so weeknights feel easier. You can fully prep these meals on Sunday or simply prep the ingredients ahead of time so everything comes together quickly during the week. No complicated schedules — just realistic prep that works with busy lives. | | Healthy Creamy Chicken and Rice Soup This is a comforting, high-protein soup that feels cozy but still fits into a balanced week. It's creamy, filling, and perfect for colder nights when you want something warm and satisfying. |
| | Cheeseburger Stuffed Peppers These are hearty, protein-packed, and surprisingly easy to prep ahead. All the flavors of a cheeseburger without the bun — and they make great leftovers. |
| | Steak Sheet Pan Fajitas This is one of those dinners that feels like a win every time. Everything cooks on one pan, it's packed with protein, and it comes together fast on busy nights. |
Prep-Ahead Tips for This Week Here's how I recommend prepping these meals to make the week easier: Healthy Creamy Chicken and Rice Soup - You can make this soup completely ahead of time and store it in the fridge for easy heat-and-eat dinners.
- If you prefer fresher meals, prep the ingredients ahead: cook and shred the chicken, chop the vegetables, and have everything ready to go. Then just finish the soup on the day you plan to eat it.
Cheeseburger Stuffed Peppers - These are great for full prep or partial prep.
- You can cook the filling ahead of time and store it in the fridge, then stuff and bake the peppers on the night you're eating them.
- Or assemble everything completely on Sunday, cover, and bake fresh during the week. They also reheat really well.
Steak Sheet Pan Fajitas - Prep the steak and veggies ahead by slicing everything and tossing it with seasoning.
- Store in a container or bag in the fridge so on dinner night all you have to do is spread it on a sheet pan and bake.
- This one is best cooked fresh, but the prep work makes it incredibly fast.
Bonus Recipe | | Chocolate Overnight Oats with Yogurt This is one of my favorite no-egg, high-protein breakfasts to have ready during the week. Adding yogurt boosts the protein, and prepping a few jars on Sunday means breakfast is completely done. |
Remember — you don't need to overhaul everything at once. Having a few high-protein dinners planned and prepped can make your whole week feel calmer and more intentional. Hope this plan helps you stay consistent and supported this week. | | xo Tammy Overhoff Owner, Reset & Flourish & Organize Yourself Skinny. 🔥 Est. 2011 | Over 7000 students! 💕 In love with my big blended family! 🍫 Equally loves smoothies, mason jar salads, and chocolate. 📣 Cheer mom, volleyball mom, dog mom. ☕️ Needs a lot of coffee and a little RHONJ daily to stay sane. |
Ready to take the next step? Here's how I can help: | | 52 Weeks of Meal Plans Never stress about what's for dinner again (or breakfast, lunch, and snacks!). A full year of healthy meal plans - Packed with Protein & Fiber, Easy Prep, Family-Friendly - complete with printable grocery lists and prep tips. Get instant access to 52 Weeks of Meal Plans today for just $27. That's just about 50 cents per weekly meal plan - less than a pack of gum and way cheaper than takeout! |
| | Fall Monthly Freezer Prep Guide (Vol 1) Dinner shouldn't feel like a daily emergency. This guide gives you 10 freezer-friendly meals you can double to make 20 total—perfect for your busiest nights. Just prep, freeze, and go. Filling your freezer with ready-to-cook dinner kits is the best way to save time, money, and stress—and keep you out of the drive-thru lane. |
| | 10-Day Healthy Challenges Kit If your eating habits are way off track, this kit is the perfect place to start. It's the easiest, most effective way to reset your routine and make healthy eating feel doable again. You'll get four 10-day challenge guides—Smoothies, Mason Jar Salads, Overnight Oats, and Healthy Dinners—plus all the recipes, grocery lists, and prep tips you need to stay consistent all week long. |
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