Women's Health High-Protein Meal Prep Manual: Recipes, Tips, Hacks

When it comes to nutrition, protein is the MVP for virtually every system in the body. And you probably can’t get enough of it. We introduce: The Women’s Health Guide to preparing protein-rich meals. Exclusively for WH+ membersThis nutritionist-approved guide takes the guesswork out of how much protein you need each day to feel good. It also includes time-saving tips and delicious recipes you’ll crave again and again.

Log in to WH+ to download the meal prep guide

Meet the expert: Willow Yarosh, RDN, is a registered dietitian and certified intuitive eating consultant in New York City.

Protein is key to supporting your immune system, building and maintaining strong muscles, boosting your metabolism, repairing tissues, and producing hormones, skin, nails, and hair, says Willow Jarosh, RDN, registered dietitian and certified intuitive nutrition consultant.

For a long time, the recommended daily intake was 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound), but that is the bare minimum you should aim for. Most women should aim to consume at least 20 to 30 grams per meal, says Jarosh. But it can be difficult to get anywhere near 100 grams of protein per day! There is that Women’s Health Guide to preparing protein-rich meals occurs.

Keep scrolling for a sample recipe—and more samples of what you’ll find in the guide.

Sign up for WH+ Unlock the exclusive now Women’s Health High Protein Meal Preparation Guide, Plus Workouts and fitness challenges for members onlyand more.

Why you’ll love this WH Guide to preparing protein-rich meals

By preparing protein-rich ingredients in advance, putting together meals and snacks becomes a delicious, hands-on adventure. We consulted nutrition and cooking professionals to take the guesswork out of shopping, cooking, and storage. You’ll never have to ask yourself, “What’s for dinner?” (Or breakfast or lunch…or snack.)

Now it’s time to dive right into the magic of food preparation. Step one? Sign up for yours WH+ membership to gain access to all benefits listed below. (Your purchase also unlocks our entire library WH Fitness challenges and guides.)

If you’re like most people, you probably get most of your protein at night. Women ages 20 to 49 consumed about 42 percent of their daily protein at dinner and just 17 percent at breakfast, a survey by the U.S. Department of Agriculture’s (USDA) Agriculture Research Service found.

However, experts say you’ll get the most benefit if you eat a serving of protein with every meal (and snack) of the day. Because unlike carbohydrates or fat, your body cannot store excess protein for later use. That’s why it’s important to prioritize protein every time you stop to grab a bite to eat.

What do I get when I sign up?

21 easy recipes for breakfast, lunch and dinner.

For each recipe, we’ll show you how to make the most of your time by prepping, freezing, or recreating leftovers.

Protein-rich snack ideas for busy days.

A guide to the ins and outs of macronutrients – including how to calculate your personal protein needs.

Pro tips and hacks to make sure you get enough at every meal.

An easy-to-follow, downloadable meal planner to help you track your protein intake so you can easily reach your goals.

Plus access to all WH+ membership benefits, including over 450 streaming workouts, other healthy eating guides and recipes, and exclusive fitness challenges.

Already hungry? Check out some of the high-protein recipes you get when you download the guide:

Open face frittata sandwiches

Three Bean Bison Chili

Stuffed quinoa wraps

Overnight carrot cake oats

Chocolate PB Shakes

Pumpkin Spice Protein Pancakes

Try a FREE recipe before downloading the guide.

The Pan-fried salmon recipe with artichokes, chickpeas and spinach goes from oven to table in just 25 minutes – and contains a whopping 41 grams of protein:

This is just a preview of what you will find in this guide. The WH Test Kitchen has created recipes to help you achieve your goals. Take a look at your pantry, see what’s in your fridge and what’s on sale at the supermarket, and then combine these recipes with your favorite protein-packed staples.

Over time, we’ll show you where to double a batch, how to freeze components, and how to creatively enhance leftovers.

If you’re ready to dive into this Guide to preparing protein-rich meals, You can access our PDF here– an exclusive advantage for us For Women’s Health+ members only.

Your membership also gets you access to our exclusive fitness challenges, including Denise and Katie Austin’s Strength Transformation Challenge, over 450 streaming workouts, and other healthy eating guides and recipes. What are you waiting for?

Log in to WH+ to download the manual

Photography by Joe Lingeman. Styling by Rebecca Jurkevich.