Meal Prep a Week of Healthy High Protein Meals

Kaelin Tuell Poulin, LadyBoss Co-Founder, Weight Loss Expert, Best Selling Author

Kaelin Tuell Poulin is an award-winning fitness professional, best selling author, and weight loss expert who personally lost 65 pounds in 7 months. The founder of The LadyBoss Movement, her LadyBoss Formula has helped tens of thousands of women lose weight and keep it off forever.

High Protein Meal Prep

When it comes to successful high protein meal prep, you need to have some idea of what you’re doing, even if you’re not counting macros or calories.  The good news is, to meal prep a week of high protein meals is not anything complicated; it just takes a little planning and some old-fashioned know-how.

Healthy high protein meal prep recipes are a dime a dozen on the internet these days.  But what are you learning from them? Do you know how to meal prep a week of high protein lunches and dinners with proper portions without having to haul out a food scale?

No? You’re not alone.

That’s why we decided to share with you what we here at LadyBoss use to help us with our meal prep.  It’s what we refer to as the Blocking Method.  With the Blocking Method, you will be making delicious high protein meal prep recipes of your creation in no time. 

Healthy, high protein meal prep recipes are all about striking the right balance regarding portion sizes.  But does that mean you need a food scale and get tangled up in tedious measurements? Nope!  

Cue the Blocking Method!

The Blocking Method takes away guesswork (and the need for a food scale) so that you can create a quick, week-long high protein meal prep plan in no time.  
Once you have the general idea of the Blocking Method down, along with the right foods for you and your goals, you can confidently make an easy week-long high protein meal prep plan.

Speaking of the right foods… when it comes to high protein meal prep ideas, we fully encourage you to get creative!  There is no need to eat the same thing day after day.  How boring! In fact, the meal prep ideas on Pinterest alone are nearly endless!  

But for this article, we will focus on laying out how the Blocking Method works, so when you find high protein meal prep recipes, you can cook with confidence.  Soon enough, you will be creating your own properly-portioned high protein recipes!

For now, there are many high protein meal prep ideas you can find on the internet, so take the time to find recipes that appeal to you and dare to try something new!  But before you meal prep a week of high protein dinners and lunches, let’s get to the Blocking Method.

High Protein Meal Prep Using The LadyBoss Blocking Method

The LadyBoss Blocking Method’s best feature is that it requires only one portion measurement tool: your hand.  That’s it!  You’re just going to use the size of your hand to help measure out the required portion size.  

So, let’s get to it! 

  1. Veggies

Servings: 4-5 servings a day. 

Measurement: Flat Hand.  Each meal should contain a serving of vegetables that could fit into your hand if it’s completely open and flat.  

  1. Protein

Servings: 5 servings a day (1 can be dairy). 

Measurement: Cupped hand.  Each meal should contain a serving of protein that would fit into your hand when in a cupped position.  That would roughly equal around 3-4 oz of meat.  

  1. Carbs

Servings: 2-3 servings per day.

Measurement: Palm of your hand.  Each meal should have a serving size of carbs that can fit in the palm of your hand.  And when we say palm, we mean palm.  No cheating and thinking that includes parts of your fingers! 

  1. Fats 

Servings: 2-3 servings per day. 

Measurement: OK sign.  Each meal should have a serving size of fats that would fit within the space of your index finger and thumb, creating an “O,” aka the OK sign.  Such a small portion is because healthy fats, such as avocado, provide lots of nutrients, but they are also extremely calorie-dense.   

High Protein Meal Prep: A Sample Day Using The Blocking Method

Now that you understand how portions should look when it comes to meal prepping, it’s time to put it all together in a day.  Here is a sample day of how you can distribute servings throughout a single day.  


Protein, carb, fat

Snack 1:

Dairy/protein, fruit


Protein, carb, veggie

Snack 2:

Protein, fat, veggie


Protein, carb, fat, 2 veggies

High Protein Meal Prep Is All About Balance and Planning

Applying the Blocking Method to your high protein meal prepping can help make the process much more efficient and less tedious.  Taking the guesswork out of portion control in your meal prepping helps expedite the prepping process.  

Now, all that is left is for you to dive into meal prep recipes that appeal to you and align with your weight-loss and fitness goals and then get to cooking!  

You’ll be a meal prep queen in no time.




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