Your Free Mini-Prep High-Protein Dinner Plan is inside. ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| With the start of a new month, I always like to pause and think about small habits I want to focus on — nothing drastic, just a couple simple things that help me feel better day to day. If you've been going strong since January, maybe that means adding a little incline to your treadmill walks. Or maybe it's taking five minutes to journal in the morning… or even giving yourself permission to rest more. We don't always have to be pushing or doing more to make progress. Having meals planned and prepped is one of those steady habits that quietly supports everything else — and that's exactly what this Mini-Prep High-Protein Dinner Plan is here to help with. How to Use This Mini-Prep Dinner Plan Each week, this plan gives you a few high-protein dinners you can prep ahead (or partially prep) so weeknights feel easier and more intentional. You can cook everything on Sunday or prep the ingredients ahead of time so dinner comes together quickly during the week. | | Black Bean "Meaty" Meatless Chili This is a hearty, protein-packed chili that's perfect if you're looking to mix in a meatless dinner without sacrificing fullness. It's cozy, satisfying, and great for leftovers. |
| | Slow Cooker Sausage and Peppers This is a classic, comforting dinner that's easy to make and big on flavor. The slow cooker makes it especially convenient for busy days. |
| | Broccoli, Chicken, and Cheese Pasta Bake This is a comforting, protein-rich casserole that's perfect for feeding a family or planning for leftovers. It's filling, familiar, and always a hit. |
Prep-Ahead Tips for This Week Here's how I'd prep these meals to make the week run smoothly: Black Bean "Meaty" Meatless Chili - This chili is great for full prep. You can make it completely on Sunday and store it in the fridge for easy reheating during the week.
- It also freezes well, so it's a great option to double and save for another busy night.
Slow Cooker Sausage and Peppers - Prep everything ahead of time and place it directly into the slow-cooker insert or a freezer bag.
- Store in the fridge if you'll cook it within a couple of days, or freeze it.
- On cooking day, just dump everything into the slow cooker, turn it on, and let it cook.
Broccoli, Chicken, and Cheese Pasta Bake - You can assemble this entire casserole ahead of time, cover it, and store it in the fridge until you're ready to bake.
- Or bake it fully on Sunday and reheat portions during the week.
- This one also freezes well, making it a great make-ahead dinner.
Bonus Recipe | | Sausage & Egg Breakfast Burritos This is one of my favorite high-protein, egg-based breakfasts to prep ahead. They're filling, freezer-friendly, and perfect for busy mornings when you want something warm and satisfying. Making a batch on Sunday gives you breakfast ready to go all week. |
As you move through the start of this month, remember that progress doesn't have to be loud or extreme. A few steady habits — like having high-protein meals planned — can make everything feel more manageable. Hope this plan supports you 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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