Be Well Living /
Kelly LeVeque's Ultimate Protein Prep List: How to Feed a Hungry Family Without Spending All Day in the Kitchen

July 6, 2026

The meal prep light approach that keeps the LeVeque house running all week long. No elaborate systems, no Sunday marathons. Just smart, strategic protein that makes every meal faster, easier, and more satiating.

With three hungry, active boys at home, feeding them is basically a full time job. There’s always someone who just got back from practice, needs a snack before dinner, or is asking for more twenty minutes after a meal.

Sound familiar?

Here’s what I’ve learned after years of feeding my family and working with clients: The secret isn’t meal prepping everything. It’s prepping the right thing. And the thing that tends to take the longest and is often least prioritized is protein.

But when protein is ready to go in the fridge, everything else falls into place. Lunch is a bowl with whatever greens and toppings are around. Dinner is a plate that comes together in ten minutes. Breakfast is eggs or a smoothie with something substantial alongside it.

Protein is the anchor, and when it’s already done, the rest becomes easy.

I call it meal prep light. No color coded containers, no elaborate systems, no spending your entire Sunday in the kitchen. Just a few strategic proteins that set up your week and keep your family fed, fueled, and energized.

Here is my go-to list of protein prep organized by time so you can pick what works depending on the week in front of you:

Tier 1: No-Cook and 5 to 10 Minute Proteins
Tier 2: Stove-top Proteins (15 to 20 minutes)
Tier 3: Oven-Roasted Proteins (20 to 45 minutes)
Tier 4: The Bigger Cooks (30 to 60 minutes)
Tier 5: Backyard BBQ Proteins (15 to 75 minutes)
Tier 6: Slow Cooker Proteins (4 to 10 hours)
Bonus: Preppable Protein Snacks

Be sure to keep reading for more on the Fab Four, a deeper dive into my meal prep light method, how to store prepped proteins, and a sample week of protein-forward eating.

Why Protein Is Always the Priority

Before we get into the list, I want to share why protein is the first thing I prep and what I build every plate around.

Protein is the cornerstone of the Fab Four, my signature nutrition framework built around four key nutrients: protein, fat, fiber & greens. When you hit all four at a meal, your blood sugar stays stable, your energy stays steady, and you feel satisfied for hours. No crashing at 3pm, no rummaging through the pantry, no feeling like you need something sweet after every meal.

Protein is the nutrient that does the heaviest lifting. It takes the longest to digest, it supports muscle and hormonal health, and it’s what most of us, including our kids, are not getting enough of consistently. When I aim for 25 to 50 grams of protein per meal, everything else in my day gets easier. And when I’ve prepped protein in the fridge, hitting that target is basically effortless.

That’s the whole point of this list. For you to feel your best as easily as possible.

The Ultimate Protein Prep List

Tier 1: No-Cook and Low-Fuss Proteins (5 to 10 Minutes)

Open the fridge, win dinner. These are the proteins that require almost zero effort and pay off all week.

Salmon Salad:

Prep Time: 5 minutes | Cook Time: None | Total Time: 5 minutes

Canned or pouched wild salmon is one of the most underrated proteins in the game. It’s fast, it’s packed with omega-3 fatty acids and quality protein, and it takes about five minutes to pull together into something genuinely delicious.

My go-to version is simple: wild salmon, a spoonful of avocado-oil based mayonnaise, a squeeze of lemon, some dijon mustard, salt, pepper, and whatever fresh herbs I have around. Sometimes capers, sometimes a little celery for crunch. It comes together in one bowl and keeps in the fridge for a few days.

My go-to recipe for summer: Herbaceous Salmon Summer Salad

How to use it through the week:

on a bed of greens with cucumber and avocado
In lettuce cups (a favorite for my boys, especially when they choose the toppings)
on grain-free crackers as a snack
straight from the bowl with a fork when you need something fast

Why it’s a Fab Four hero: protein and omega-3 rich fat in one scoop, with greens and fiber on the side. It is one of the easiest high protein meals you can make with almost no effort to keep you feeling full for hours.

Tuna Salad:

Prep Time: 5 minutes | Cook Time: None | Total Time: 5 minutes

Similar to salmon salad but a little more familiar for picky eaters, which makes it a consistent hit in our house. I make mine with wild albacore tuna, avocado mayo, a little dijon, lemon juice, salt, pepper, and sometimes a handful of finely diced celery or red onion if I have it.

The key to a good tuna salad is not overdressing it. You want enough mayo to bring it together without making it heavy, and enough acid from the lemon or a splash of apple cider vinegar to brighten the whole thing up.

How to use it through the week, taking two minutes to assemble:

in lettuce wraps or grain-free tortillas
on top of a simple green salad
stuffed into half an avocado
alongside sliced cucumber and grain-free crackers for a quick lunch
Bonus: Adding sardines takes this to another level nutritionally.

Try it in my Quick and Healthy Sardine Tuna Salad.

Pro tip: make a big batch on Sunday and you have lunch handled for the first half of the week with zero effort.

Eggs:

Prep Time: 2 minutes | Cook Time: 5 to 10 minutes | Total Time: 10 minutes

Eggs are the ultimate fast protein and one of the most versatile things you can have in your fridge at all times. Hard boiled, scrambled, fried, or poached, they work at every meal and come together in minutes.

Hard boil a batch at the start of the week and you have grab and go protein for five days straight. Slice them over a salad, eat them alongside avocado for a quick Fab Four snack, or mash them into my Healthy Egg Salad Dip using The Be Well Masher for a creamy, protein-packed dip that works with cucumber slices, grain-free crackers, or a spoon.

Scrambled eggs are my go-to for a fast weeknight breakfast, lunch or even dinner when there is nothing else ready. Add leftover ground beef or taco meat, some greens, and avocado and you have a Fab Four plate on the table in under ten minutes.

Why they are a Fab Four hero: complete protein, rich in healthy fat from the yolk, and endlessly versatile for any meal of the day.

Breakfast Sausages:

Prep Time: 2 minutes | Cook Time: 8 to 10 minutes | Total Time: 10 minutes

A bag of clean breakfast sausages in the freezer is one of the smartest things you can keep on hand. I reach for Teton Waters Ranch because they are grass-fed, made with clean ingredients, and taste genuinely good. No fillers, no mystery ingredients, just real food in a convenient form.

Cook them straight from frozen in a skillet over medium heat for 8 to 10 minutes, turning occasionally until cooked through and golden on the outside. They take almost no effort and the protein payoff is real.

How to use them through the week:

Alongside scrambled eggs and sauteed greens for a protein-forward breakfast that holds you all morning
Sliced into a grain-free wrap with eggs and avocado for a quick on-the-go breakfast
Paired with roasted sweet potato and a simple green salad for a fast Fab Four dinner
Chopped and added to a breakfast bowl with eggs, greens, and guacamole

Why they are a Fab Four hero: high quality protein and fat from a clean source, ready in under ten minutes straight from the freezer. Having these on hand means breakfast is never an excuse to skip protein.

Tier 2: Stovetop Proteins (15 to 20 Minutes)

Weeknight workhorses that cook fast, go everywhere, and do more than one job.

Ground Beef:

Prep Time: 2 minutes | Cook Time: 10 to 12 minutes | Total Time: 15 minutes

Grass-fed ground beef is probably the protein I cook most consistently at home. It is fast, versatile, packed with protein and iron, and my boys will eat it in almost any form. I always keep a few pounds in the fridge or freezer so I am never without it.

The simplest version is just browned ground beef seasoned with salt, pepper, garlic powder, and onion powder. From there it can go anywhere. Taco bowls, pasta sauce, nacho fries bowls, beef and cottage cheese bowls, scrambled into eggs in the morning. One batch of ground beef can show up in four or five different meals without anyone getting bored.

For a quick weeknight dinner the whole family loves, I turn ground beef into taco meat using Siete taco seasoning, a pantry staple I am never going back from. It is made with clean ingredients, no seed oils, no fillers, and it tastes genuinely good on both ground beef and ground turkey depending on what you have on hand.

One batch of Siete-seasoned taco meat can become taco night with grain-free tortillas and all the toppings, a taco bowl over greens with guac and pico, a nacho situation with Jesse and Ben's sweet potato fries, or a simple protein to throw on top of a salad the next day. It is one of those preparations that earns its place in the fridge every single week.

Bonus: ground beef freezes beautifully and defrosts quickly if you want to batch cook a larger amount.

Ground Turkey (or Chicken):

Prep Time: 2 minutes | Cook Time: 12 to 15 minutes | Total Time: 15 to 20 minutes

Ground turkey is a slightly leaner option that works beautifully in dishes where you want a lighter base. I reach for it when I am making something with bold seasoning that will carry the flavor, because turkey on its own is mild and benefits from a good spice blend. It cooks in about fifteen minutes and keeps just as well as ground beef in the fridge.

Here are two of my favorite ways to use it:

1: Protein Packed Pasta Meat Sauce

Season the turkey with Italian herbs, brown it in a skillet, add a jar of good quality marinara, and let it simmer for twenty minutes. Serve it over chickpea pasta or zucchini noodles with a big handful of greens stirred in at the end and you have a Fab Four dinner that comes together in under thirty minutes and feeds the whole family. Make my Protein Packed Pasta with Homemade Marinara Meat Sauce alongside me from my own kitchen on YouTube.

2: Viral Crispy Rice Salad with Turkey and Spicy Thai Peanut Dressing

This is my Fab Four take on the viral crispy rice salad and it is genuinely one of the most satisfying meals in the rotation. I season the ground turkey with coconut aminos, garlic, and fresh ginger and use The Be Well Masher to break it into a perfect even crumble as it cooks. It goes over a 50/50 crispy rice and cauliflower rice base with shredded cabbage, carrots, cucumber, edamame, and romaine, all finished with a Thai cashew dressing from Body Love Every Day. It looks and tastes like something you would order at a restaurant and it is done in 30 minutes.

Other ways to use it through the week:

Turkey taco bowls over cauliflower rice or greens
Stuffed into bell peppers with cheese
In lettuce wraps with avocado and salsa
Mixed into a simple pasta with marinara and greens stirred in at the end

Shrimp:

Prep Time: 5 minutes | Cook Time: 6 to 8 minutes | Total Time: 15 minutes

Shrimp is one of the fastest proteins on this entire list and one of the most underutilized. It cooks in under ten minutes, takes on seasoning beautifully, and delivers a serious nutritional punch. Beyond protein, shrimp is high in omega-3 fatty acids, B vitamins, iodine, selenium, and the powerful antioxidant astaxanthin. It is the kind of protein that does a lot more than most people realize.

My go-to method is simple: toss 8 to 10 deveined medium shrimp with a homemade taco seasoning of smoked paprika, chili powder, cayenne, salt, and pepper. Heat a tablespoon of ghee or coconut oil in a skillet over medium heat and saute for 6 to 8 minutes, flipping once, until opaque throughout. That is it.

How to use it through the week:

In a shrimp taco bowl with cabbage slaw, avocado, and tahini lime dressing
In butter lettuce wraps with avocado and salsa for a light and satisfying lunch
In low carb tacos with jicama shells and all the toppings
Over a simple green salad with cucumber and a squeeze of lime
In a Fab Four bowl with the 50/50 rice blend, sauteed greens, and guac

Why it is a Fab Four hero: high quality protein, healthy fat from ghee and avocado, fiber and greens from the slaw and vegetables. One of the fastest complete Fab Four plates you can make on a weeknight.

Get the full recipes here:

Tier 3: Oven-Roasted Proteins (20 to 75 Minutes)

Hands-off proteins that roast while you do everything else.

Oven Roasted Salmon:

Prep Time: 5 minutes | Cook Time: 12 to 15 minutes | Total Time: 20 minutes

Fresh salmon roasted in the oven is one of those meals that sounds and looks effortful but is actually incredibly simple. It takes about twenty minutes from fridge to table and the leftovers are some of the most versatile you can have on hand.

My go-to method is simple: season a salmon fillet with olive oil, salt, pepper, garlic, and lemon. Roast at 400 degrees for 12–15 minutes depending on thickness until it flakes easily with a fork. That’s it!

How to use it through the week:

flaked over a big green salad with cucumber, avocado, and a lemon tahini dressing for lunch the next day
served alongside roasted vegetables for a quick weeknight dinner
mixed into a bowl with whatever you have in the fridge

Salmon is one of the most nutrient dense proteins you can prep, and the omega-3 fatty acids make it a Fab Four superstar for both brain and hormonal health.

Looking for a full meal recipe with salmon? Try my Sheet Pan Salmon with Sesame and Ginger or Easiest Mediterranean Baked Salmon with Asparagus.

Whole Roast Chicken:

Prep Time: 10 minutes | Cook Time: 60 to 75 minutes | Total Time: 70 to 85 minutes

If there’s one protein prep that gives you the most return on your investment, it’s a whole roast chicken. One bird feeds my family for dinner that night and provides protein for at least two more meals through the week.

My approach is simple: pat the chicken dry, rub it all over with softened butter or olive oil, season generously with salt, pepper, garlic powder, and fresh herbs, and roast at 425 degrees for about an hour until the skin is golden and the juices run clear. Let it rest before you carve it and it will be perfectly juicy every time.

Make my Whole Roast Chicken with me on Youtube, where I walk you through it step-by-step, including tips and tricks!

How to use it through the week:

dinner on Sunday with roasted vegetables
shredded chicken over greens for lunch on Monday
chicken lettuce wraps with avocado and salsa on Tuesday
chicken soup or a quick bone broth on Wednesday using the carcass
Bone broth bonus: do not throw away the carcass. Place it in a pot or slow cooker with water, apple cider vinegar, onion, garlic, and whatever herbs you have. Simmer for 8–12 hours and you have a rich, nourishing bone broth that supports gut health, joint health, and is deeply satisfying on its own or as a base for soups and sauces.

One chicken, five meals, and minimal effort after that first cook.

Meatballs:

Prep Time: 10 minutes | Cook Time: 20 to 25 minutes | Total Time: 30 to 35 minutes

Meatballs are one of those prep items that feel a little more involved but are absolutely worth it. Make a big batch, store them in the fridge or freezer, and you have a protein that works in pasta, in bowls, on a salad, or straight from the container as a snack for hungry boys coming in from practice.

My go-to is a simple grass-fed beef or turkey meatball seasoned with garlic, Italian herbs, salt, and pepper. Bake them at 400 degrees for 20 to 25 minutes until cooked through and golden on the outside. They freeze beautifully and reheat quickly, which makes them one of the best batch cooking investments on this list.

Pork Tenderloin:

Prep Time: 5 minutes | Cook Time: 25 to 30 minutes | Total Time: 30 to 35 minutes (plus 5 to 10 minutes resting time)

Pork tenderloin is one of the most underrated proteins on this list. It is lean, incredibly flavorful when seasoned well, and roasts in under 30 minutes, which makes it one of the fastest proteins in the 30 to 60 minute tier. It also slices beautifully, which means it looks impressive on the plate and works just as well cold out of the fridge the next day as it does fresh out of the oven.

My go-to method is simple: pat the tenderloin dry and season generously with salt, pepper, garlic powder, smoked paprika, and a little dried rosemary or thyme. Sear it in an oven-safe skillet over medium-high heat for 2 to 3 minutes per side until golden brown, then transfer the whole pan to a 425 degree oven for 15 to 20 minutes until the internal temperature reaches 145 degrees. Pull it out, tent it loosely with foil, and let it rest for at least 5 to 10 minutes before slicing. That resting time is non-negotiable if you want it juicy.

The sear plus roast method gives you a caramelized crust on the outside and a perfectly tender, slightly pink center on the inside. It is the kind of protein that looks and tastes like you put in a lot more effort than you actually did.

How to use it through the week:

Sliced thin over a big arugula salad with roasted sweet potato, avocado, and a dijon vinaigrette
In a Fab Four bowl with the 50/50 rice blend, sauteed greens, and a drizzle of tahini
In lettuce wraps with avocado, cucumber, and a squeeze of lime for a light and satisfying lunch
Alongside roasted vegetables and guac for a simple weeknight plate that comes together in minutes
Cold and sliced thin the next day straight from the fridge alongside a green salad and a scoop of guac

Why it is a Fab Four hero: pork tenderloin is one of the leanest cuts of meat available, comparable in fat content to a skinless chicken breast, while still delivering a rich, satisfying flavor. It is high in complete protein, B vitamins, and zinc, all of which support energy, immune function, and muscle health.

Pro tip: make two at once. They take the same amount of time and having two tenderloins in the fridge doubles your options for the week with zero extra effort.

Tier 4: Backyard BBQ Proteins Worth Doubling (15 to 75 Minutes)

If the grill is already hot, make the most of it. Cook extra and thank yourself tomorrow.

Steak:

Prep Time: 5 minutes | Cook Time: 8 to 12 minutes | Total Time: 15 to 20 minutes (plus resting time)

If the grill is already going, throw on an extra steak or two while you are at it. Grilled steak sliced thin and stored in the fridge is one of the most satisfying proteins to have on hand for quick meals through the week.

My favorite cuts for prep are flank steak and skirt steak because they cook quickly, slice beautifully, and work well cold or reheated. Season simply with salt, pepper, and a little garlic. Grill on high heat for 4–6 minutes per side for medium, then let it rest fully before slicing and storing in an airtight container.

How to use it through the week:

sliced over a big green salad with avocado and a simple vinaigrette
in a steak bowl with roasted sweet potato, greens, and guac
alongside eggs for a high protein breakfast that keeps you full all morning

Burger Patties:

Prep Time: 5 minutes | Cook Time: 8 to 10 minutes | Total Time: 15 minutes

Batch cooking burger patties on the grill is one of the smartest things you can do when the barbecue is already hot. Cook a full batch, eat some for dinner, and store the rest for meals through the week.

Beyond the bun: burger patties are incredibly versatile when you stop thinking of them as just burgers. Crumble one over a salad for a quick protein hit. Serve one alongside roasted vegetables and a scoop of guac for a simple Fab Four plate. Slice one up and add it to a bowl with whatever you have in the fridge.

My go-to burger bowl uses Jesse & Ben's sweet potato fries as the base, a burger patty broken into pieces on top, Greek yogurt, guac, and shredded romaine. It comes together in minutes and it is one of the meals my boys ask for on repeat.

Brett's BBQ Chicken:

Prep Time: 5 minutes | Marinate Time: 30 to 60 minutes | Cook Time: 10 to 14 minutes | Total Time: 45 to 75 minutes

This one has a story. I first tasted this chicken at a weekend barbecue when one of the dads, Brett, grilled the best chicken thighs I had ever had. I immediately asked for the recipe and have been making it ever since.

The marinade is simple: coconut aminos, olive oil, garlic salt, sriracha, a heaping spoonful of honey, and fresh minced ginger. Mix it all together, coat your boneless skinless chicken thighs, and let them marinate for at least 30 minutes. Then grill on medium-high heat for 5 to 7 minutes per side until cooked through. Let it rest for 5 minutes before slicing.

The result is juicy, deeply flavorful chicken that works beautifully as a standalone dinner or as a meal prep protein for the week.

To make it a Fab Four plate, I serve it over a 50/50 mix of white rice and cauliflower rice with roasted broccoli, cilantro, and green onions. Protein from the chicken, fat from the olive oil in the marinade, and fiber and greens from the broccoli and cauliflower rice. It is a total crowd pleaser and one the whole family goes back for seconds on.

Get the full recipe here, Brett's BBQ Chicken Marinade, along with a few of my favorite ways to enjoy it:

Tier 5: Slow Cooker Proteins (4 to 10 Hours)

A kitchen that smells incredible by dinner. The easiest protein on the whole list.

Kelly's Slow Cooker Shredded Chicken:

Prep Time: 5 minutes | Cook Time: 4 to 5 hours on low | Total Time: 4 to 5 hours

This is the easiest chicken you will ever make and one of the most requested meals in our house. Two ingredients, one slow cooker, and zero effort required.

Add chicken breasts and half a jar of your favorite enchilada sauce, salsa, or marinade to the slow cooker. Cook on low for 4 to 5 hours until the chicken is tender and shreds easily. Remove a little of the liquid so the filling is not too watery, then shred the chicken directly in the bowl and stir everything together.

From there you can take it in any direction depending on what the week calls for. It is smoky, flavorful, and one of those proteins that somehow works in everything.

How to use it through the week:

In grain-free tortillas with avocado, Greek yogurt in place of sour cream, and fresh cilantro for a taco night everyone loves
Over a big green salad with roasted sweet potato, guac, and a squeeze of lime
In a Fab Four bowl with the 50/50 rice blend, sauteed greens, and pico de gallo
In lettuce wraps with avocado and salsa for a lighter lunch
Stirred into bone broth with greens and roasted vegetables for a quick nourishing soup

Kelly's Mississippi Pot Roast:

Prep Time: 10 minutes | Cook Time: 6 hours | Total Time: 6 hours | Servings: 6

This is my version of the classic Mississippi Pot Roast and it has earned a permanent place in our rotation. Five simple ingredients, one pan, and a slow cook that fills the whole house with the best smell. If you have never made a pot roast before, this is the perfect place to start.

Bring a 3 pound grass-fed chuck roast to room temperature and season generously with salt, pepper, and garlic powder on all sides. Sear all sides in a Dutch oven in 2 tablespoons of grass-fed butter or ghee until golden brown. If you like a thicker gravy, coat the chuck roast in cassava flour with the seasoning before searing. Add 4 to 6 pepperoncini peppers and half a cup of Primal Kitchen Ranch Dressing to the pot. Cover and slow cook on low for 6 hours. After 4 hours, add your vegetables of choice: carrots, celery, onion, and potatoes all work beautifully. At the 6 hour mark, shred the chuck roast, give everything a good stir, and it is ready to serve.

I prefer using a Dutch oven in my Breville mini oven but a traditional slow cooker works just as well.

How to use it through the week:

Served directly from the pot over the 50/50 rice blend with a big green salad on the side
Shredded over arugula with roasted sweet potato, avocado, and a simple vinaigrette
In lettuce wraps with avocado and a squeeze of lime for a lighter lunch
Alongside sauteed greens and roasted cauliflower for a simple weeknight plate
Stirred into bone broth with greens and roasted vegetables for a quick nourishing soup

Get the full recipe here: Kelly's Mississippi Pot Roast

Slow Cooker Shredded BBQ Pork:

Prep Time: 10 minutes | Cook Time: 4 hours on high or 8 hours on low | Total Time: 4 hours 10 minutes | Servings: 4

This is the slow cooker recipe I throw on when I know we have people coming over or a busy week ahead. It looks impressive, it feeds a crowd, and it requires almost zero effort.

One of the most versatile proteins on this entire list.

Add a pork loin to the slow cooker and cook on high for 4 hours or low for 8 hours. If you like it sticky, drain the juices before adding half a cup of Primal Kitchen Barbecue Sauce. Shred with two forks and mix everything together. For a lighter version, add just a quarter cup of BBQ sauce to the cooking liquid instead.

How to use it through the week:

In grain-free tortillas with avocado, shredded cabbage, and Greek yogurt in place of sour cream for a quick taco night
Over a big green salad with roasted sweet potato, guac, and a squeeze of lime
In a Fab Four bowl with the 50/50 rice blend, sauteed greens, and pico de gallo
In lettuce wraps with avocado and salsa for a lighter lunch
Alongside roasted vegetables and a simple green salad for a complete Fab Four plate

Get the full recipe here: Shredded BBQ Pork with Ranch Slaw and Yam Chips

Bonus: Preppable Protein Snacks

Make once, snack all week. These three recipes live in your fridge or freezer and turn protein into something that actually feels like a treat.

Frozen Yogurt Bark:

Prep Time: 10 minutes | Freeze Time: 25 to 30 minutes | Total Time: 40 minutes | Servings: 4 to 8 | Freezer Friendly: Yes

This is one of my favorite things to make when I want something that feels indulgent but is quietly doing something good for you. It is packed with probiotics, high in protein, and completely freezer friendly, which means you can make a batch on Sunday and have a healthy dessert or snack on hand all week.

The base is simple: Greek yogurt or coconut yogurt mixed with a scoop of Be Well Protein Powder and nut butter, spread onto a parchment-lined sheet and frozen for 15 to 20 minutes. Then melted dark chocolate gets poured over the top, a pinch of Maldon sea salt goes on, and it goes back in the freezer for another 10 minutes. Break it into pieces and store in an airtight container for up to one to two weeks.

What I love most about this recipe is how versatile it is. You can use any Be Well Protein Powder flavor depending on what you are craving, and it works equally well with Greek yogurt for extra protein or coconut yogurt for a dairy-free version.

Get the full recipe here: Keto Frozen Yogurt Bark

Chocolate Chip Protein Balls:

Prep Time: 5 minutes | Total Time: 15 minutes | Servings: 15 | Freezer Friendly: Yes

These taste like cookie dough. That is the honest truth. And they are made with Medjool dates, almonds, cashews, Be Well Vanilla Protein Powder, flax meal, coconut flakes, and dark chocolate chips, so every bite brings protein, fiber, and healthy fat without a gram of refined sugar.

The whole thing comes together in a food processor in about five minutes. Blend everything except the chocolate chips until a smooth dough forms, hand mix in the chips, roll into one inch balls, and you are done. Store them in the fridge for up to a week or the freezer for longer, and you have a protein-packed snack ready the moment someone in your house starts opening and closing the pantry looking for something sweet.

I love making these with Be Well Vanilla Chocho Protein for extra fiber and a naturally sweet flavor that makes the cookie dough taste even more convincing.

Get the full recipe here: Refined Sugar-Free Chocolate Chip Protein Balls

Chocolate Mint Freezer Fudge:

Prep Time: 5 minutes | Freeze Time: 30 minutes | Total Time: 35 minutes | Servings: 8 to 12 | Freezer Friendly: Yes

Three ingredients. Ten minutes of active prep. One freezer and a little patience. What you get is a creamy chocolate mint fudge that tastes like a peppermint patty but is built entirely around protein, healthy fat, and blood sugar balance.

The recipe is simple: melt coconut oil, whisk in almond butter and one to two scoops of Be Well Chocolate Mint Grass-Fed Protein Powder, pour into an ice cube tray, sprinkle with sea salt, and freeze for at least 30 minutes. That is it.

Every square gives you complete protein from the Be Well Chocolate Mint Grass-Fed Protein, which delivers 23 grams of protein and approximately 16 grams of naturally occurring collagen per serving. The coconut oil brings MCTs for sustained energy and the almond butter adds healthy monounsaturated fat and a touch of fiber. It satisfies the sweet tooth without spiking blood sugar and keeps you genuinely done instead of reaching for more an hour later.

These live in my freezer at all times. Fair warning: if your family is anything like mine, they disappear fast.

Get the full recipe here: Chocolate Mint Freezer Fudge

Don't Forget the Other Three: Fat, Fiber and Green-Forward Sides

Protein is the anchor, but the Fab Four only works when all four show up on the plate. The good news is fat, fiber, and greens are the easiest part of the equation, especially when the oven is already on or the grill is already hot.

A quick note on fat: do not skip it. Cooking your vegetables in avocado oil or olive oil is one of the simplest ways to add healthy fat to any plate. A few slices of avocado or a scoop of guacamole on the side, a drizzle of tahini over roasted vegetables, or a good glug of olive oil over your greens all count. Fat is what takes a plate from satisfying to truly complete, and it is easier to get in than most people think.

Here are my go-to sides that come together with almost no effort and round out any protein into a complete Fab Four meal.

Oven Roasted Vegetables:

Prep Time: 5 minutes | Cook Time: 20 to 30 minutes | Total Time: 25 to 35 minutes | Temp: 400 to 425 degrees

The easiest side on the list. Chop, toss in olive oil or avocado oil, season with salt and pepper, and roast until golden and caramelized. I almost always have a sheet pan of roasted vegetables in the fridge and they go with everything.

Best options for fiber: broccoli, Brussels sprouts, cauliflower, sweet potato, zucchini, asparagus, and beets. Roast at 400 to 425 degrees and most vegetables will be done in 20 to 30 minutes. Flip halfway through for even browning.

For more inspo, check out:

Pro tip: roast a big sheet pan on Sunday and use it all week in bowls, alongside protein, or stirred into eggs in the morning.

Grilled Vegetables:

Prep Time: 5 minutes | Cook Time: 8 to 12 minutes | Total Time: 15 minutes

If the grill is already on, throw vegetables alongside whatever protein you are cooking. They pick up a smoky char that makes them genuinely irresistible and they take almost no additional effort.

Best options for the grill: zucchini, asparagus, broccolini, corn, bell peppers, eggplant, and romaine hearts. Toss in olive oil, season with salt and pepper, and grill for 4 to 6 minutes per side depending on thickness. Grilled romaine cut in half is one of my favorites alongside a steak or burger patty.

Simple Green Salad:

Prep Time: 5 minutes | Cook Time: None | Total Time: 5 minutes

Never underestimate a simple green salad. A big bowl of arugula, mixed greens, or shredded romaine with cucumber, avocado, a squeeze of lemon, olive oil, salt, and pepper is one of the most reliable Fab Four sides you can make. It takes five minutes, it goes with every protein on this list, and it gives you greens and healthy fat in one simple step.

Wash and dry a big batch of greens at the start of the week and keep them in the fridge so salad assembly takes one minute instead of five.

Some of my favorite salads include:

Roasted Sweet Potato or Russet Potato:

Prep Time: 5 minutes | Cook Time: 25 to 35 minutes | Total Time: 30 to 40 minutes | Temp: 400 degrees

Potatoes are one of the best sources of fiber and complex carbohydrates you can add to a Fab Four plate. They roast beautifully, keep well in the fridge for several days, and work as a side, a bowl base, or a topping.

Cube your potatoes for faster roasting, or halve them and roast cut side down for a caramelized edge. Season simply with olive oil, salt, and a little cinnamon or smoked paprika depending on what you’re pairing them with.

Short on time: grab a bag of Jesse & Ben's sweet potato fries from Whole Foods and cook them straight from the freezer. Clean ingredients, perfectly crispy, and ready in under 25 minutes with zero prep work.

White Rice + Cauliflower Rice:

Prep Time: 2 minutes | Cook Time: 15 to 20 minutes (white rice) or 8 to 10 minutes (cauliflower rice) | Total Time: 20 minutes

A batch of rice prepped for the week is one of those quiet game changers that makes every bowl faster and more satisfying. White rice is easily digestible, pairs beautifully with every protein on this list, and is a great option for active kids and families who need a reliable, crowd-pleasing base.

For white rice: rinse well, add to a pot with water in a 1 to 2 ratio, bring to a boil, reduce to a simmer, cover, and cook for 15 to 18 minutes until fluffy. Season with a little salt and a drizzle of olive oil or avocado oil while still warm.

One of my favorite tricks is combining cauliflower rice with cooked white rice, half and half. You get the volume and fiber from the cauliflower and the satisfying, easily digestible carbohydrates from the white rice. The boys never notice the difference and I love that they are getting more vegetables without any push back. It is one of those simple swaps that just works.

Both options keep well in the fridge for four to five days. Make a batch while your protein is cooking and you have the base of every bowl already done before dinner hits the table.

Sauteed Greens:

Prep Time: 2 minutes | Cook Time: 5 to 8 minutes | Total Time: 8 to 10 minutes

A quick saute of greens is one of the fastest ways to add fiber and micronutrients to any plate. Heat olive oil or avocado oil in a pan, add your greens, season with salt, garlic, and a squeeze of lemon, and cook until just wilted.

Best options: spinach, kale, Swiss chard, broccolini, and bok choy. Spinach wilts in under two minutes. Heartier greens like kale and chard take five to eight minutes. Add a pinch of red pepper flakes if you want a little heat.

How to Store Your Prepped Proteins

Tier One:

Salmon salad and tuna salad: up to three days in an airtight container in the fridge
Hard boiled eggs: up to one week in the fridge, unpeeled for best results
Breakfast sausages: up to four days cooked in the fridge, up to three months uncooked in the freezer

Tier Two:

Ground beef and ground turkey: three to four days in the fridge, up to three months in the freezer
Taco meat and pasta meat: three to four days in the fridge
Meatballs: three to four days in the fridge, up to three months in the freezer

Tier Three:

Oven roasted salmon: up to two days in the fridge, best eaten fresh
Whole roast chicken: three to four days shredded or carved in the fridge
Pork tenderloin: three to four days sliced in the fridge
Bone broth: up to five days in the fridge, up to three months in the freezer

Tier Four:

Steak: three to four days sliced in the fridge
Burger patties: three to four days in the fridge, up to three months in the freezer
Brett's BBQ Chicken: three to four days in the fridge, up to three months in the freezer

Slow Cooker:

Shredded chicken: three to four days in the fridge, up to three months in the freezer
Mississippi Pot Roast: three to four days in the fridge
Shredded BBQ Pork: three to four days in the fridge, up to three months in the freezer

Sides:

Roasted vegetables and sweet potato: four to five days in the fridge
White rice and cauliflower rice: four to five days in the fridge, up to one month in the freezer
Sauteed greens: three to four days in the fridge, best eaten fresh

Preppable Protein Snacks:

Frozen yogurt bark: up to two weeks in the freezer in an airtight container
Chocolate chip protein balls: up to one week in the fridge, up to three months in the freezer
Chocolate mint freezer fudge: up to two weeks in the freezer in an airtight container

Kelly's Meal Prep Light Philosophy

Meal prep light does not mean doing it all. It means doing the right things and prioritizing well.

Each week I look at the calendar and pick two or three proteins from this list based on what we have going on. A busy week with a lot of evening activities means I lean on the 5 to 10 minute options and maybe one batch of ground beef. A slower weekend means I might roast a whole chicken and have salmon going in the oven at the same time.

The goal is never a perfect fridge full of perfectly portioned meals. The goal is a fridge with enough prepped protein that I can always put a Fab Four plate together in under fifteen minutes without having to think too hard about it. That is the version of meal prep that is actually sustainable for a real family with a real schedule.

Pick one or two proteins from this list this week. See how it changes your evenings. I promise it will.

For a deeper dive on meal prep light, check out: Meal Prep Light: A Simple Healthy Meal Prep Strategy that Actually Works.

A Sample Week Using the Protein Prep List

Here is what a real week looks like when you have two or three prepped proteins and a sheet pan of roasted vegetables in the fridge:

Monday: Taco bowls with Siete-seasoned ground beef over greens with guac, pico, and Greek yogurt
Tuesday: Salmon salad over a big green salad with cucumber, avocado, and lemon dressing
Wednesday: Shredded roast chicken in lettuce wraps with avocado, salsa, and sauteed greens
Thursday: Ground turkey stuffed into bell peppers with marinara and greens
Friday: Jesse & Ben's sweet potato nacho fries bowl with leftover ground beef, Greek yogurt, and guac
Weekend: Fire up the grill, cook extra steak and burger patties, grill a tray of vegetables, reset for the week ahead

Simple. Flexible. Sustainable.

The Bottom Line

You don’t need to spend your entire Sunday cooking every meal for the week. You just need protein in the fridge and a simple side that completes the plate. Start with one or two options from this list, see how much easier your week feels, and build from there.

Protein, fat, fiber, greens. Build the plate that sustains you, and build it fast.