The Protein Meal Prep Plan

August 25, 2026

30 Weekly Plans + 180 Recipes
to EAT BETTER, STRESS LESS and SAVE MONEY!

Amazon

About the Book!

From the bestselling author behind Cook Once, Eat All Week, holistic nutritionist Cassy Joy Garcia delivers 30 weeks of protein-packed recipes in The Protein Meal Prep Plan—your go-to guide for powerhouse dinners that are big on comfort and flavor. Each recipe delivers a minimum of 35g of protein per serving as well as plenty of gut-friendly fiber to keep you feeling full and energized.

Every plan centers on three main ingredients: a protein (chicken, beef, or pork), a starch (such as potatoes, brown rice, chickpeas) and a vegetable to keep your weekly supermarket shop affordable and minimize end-of-week waste. Then those main ingredients are creatively configured into three meals. For example, a week including ground beef, bell peppers, and cannellini beans becomes: Honey-Harissa Meatballs with a Lemon-Dill Bean Salad (44.8g protein per serving), a Creamy Ground Beef Taco Soup (55.5g protein per serving), and Philly Cheesesteaks with a Champagne Vinegar Side Salad (55.4g protein per serving).

In addition to a detailed grocery list, each plan includes an easy-to-follow prep-day guide, options for adjusting meals to suit dietary needs (gluten-free, dairy-free, grain-free, lower-carb, lower-fat, and vegetarian) as well as swaps, skips, and tips for fine tuning.

Protein and fiber charts, a comprehensive nutritional index, and key information about maximum assimilation, resistant carbohydrates, and plant-based protein sources gives you everything you need to plan, prep, and power through your week with confidence.

Order Your Copy Today!

Already preordered?

I’ve put together a few thank you bonuses for everyone who preorders before August 25, including a full sneak peek plan and a shot at a signed book plate mailed straight from me.

Grab them here!

How the Book Works

Prep three ingredients one day to eat three delicious meals throughout the week

1 example of the 30 meal plans

Each plan includes a logically-organized shopping list, detailed prep day instructions (meant to keep you in the kitchen for the shortest amount of time possible), and strategic dietary substitutions for gluten-free, lower-carb, lower-fat, grain-free, dairy-free, and vegetarian.

49g protein & 10.8g fiber per serving

Roasted butternut squash boosts the nutritional value (and flavor) of this family-friendly meat sauce. Serve it over whole grain or chickpea spaghetti to maximize fiber and protein per serving.

42g protein & 5.4g fiber per serving

With a delicious (and easy) sauce worthy of its own bookmark, these lettuce cups (packed with the prepped ground beef and chopped cauliflower) will keep the dinner table feeling fresh, exciting, and nutritious.

48g protein & 16g fiber per serving

Every family’s favorite: a make-your-own bowl night complete with spiced ground beef, roasted butternut squash, cauliflower, beans, and toppings to suit any taste and nutritional needs.

Praise for #TPMPP

Protein doesn’t have to be complicated. The Protein Meal Prep Plan makes eating well feel doable, delicious, and completely stress-free—real food, simplified shortcuts, a guide to a variety of protein sources and versatile recipes you’ll actually look forward to all week. A lifesaver for parents wanting to save money and time feeding their family.

Catherine McCord, Founder of Weelicious and author of Meal Prep Magic

Cassy Joy Garcia’s The Protein Meal Prep Plan is a total game changer for me and so many others! Finally, I can eat high-protein meals that are bold, crave-worthy, and anything but boring. I love that in the same week I can enjoy jerk chicken with plantain and mango salsa and a cozy chicken orzo bake. They are all nutritious, incredibly flavorful, easy to prep, and such a time-saver for my super busy schedule. My girl Cassy just gets it!

Jocelyn Delk Adams, Television host and Award-Winning Cookbook Author of Grandbaby Cakes and Everyday Grand

Protein doesn’t have to be complicated. The Protein Meal Prep Plan makes eating well feel doable, delicious, and completely stress-free—real food, simplified shortcuts, a guide to a variety of protein sources and versatile recipes you’ll actually look forward to all week. A lifesaver for parents wanting to save money and time feeding their family.

Catherine McCord, Founder Weelicious and author of Meal Prep Magic

Cassy, your brilliance (and The Protein Meal Prep Plan) makes my life immeasurably better. I’m a HUGE proponent of the protein + fiber framework, especially as a woman in her 40s who wants to nurture my metabolism and my muscle. Thank you for helping me make this decade my best yet!

Liz Wolfe, Founder of Ideal Age

As a Nutrition and Fitness Coach, I’m always looking for resources that align with how I teach people to eat, and this cookbook nails it. The education, macros, and beautifully balanced meals make it one I’m beyond excited to recommend and use for my own family.

Michaela North, Nutrition & Fitness Coach, Founder of Hungryfitness

The Protein Meal Prep Plan takes the guesswork out of eating enough protein in a way that actually fits real life. Cassy combines science-backed nutrition with a brilliantly efficient cook-once system that helps you feel stronger, more energized, and more nourished, without living in the kitchen. This is the kind of book that makes you feel so good about eating healthy!

Yumna Jawad, Bestselling Author of The Feel Good Foodie Cookbook