High-Protein Meal Prep for Beginners: 8 Weekly Plans with 30 g+ Protein in Every Lunch and Dinner, Macros Calculated from USDA Data, One Shopping List ... a Week (Meal Prep by Elsie Radford Book 3)

Real high-protein meals, and numbers you can trust. Most high-protein cookbooks get one of two things wrong: the recipes aren't really high in protein, or the numbers under them don't add up the moment you log them. This book fixes both. Every lunch and dinner has at least 30 g of protein (most have 35–45 g) and every breakfast has at least 20 g, all from real food, not protein powder. Every calorie and gram is calculated from USDA FoodData Central, ingredient by ingredient, and the book lists the exact USDA food behind each ingredient so you can check it yourself. It's also a real meal prep system. Each of the eight weeks gives you: • One shopping list for two, organised by aisle, in metric and US measures • One Sunday cook session, written in the order to cook things • A plan for every breakfast, lunch and dinner from Monday to Friday, with the protein for each day (about 95–125 g) • A freezer box for Friday, so the whole week follows the USDA's 3–4 day guidance for leftovers The eight weeks: • Starter Week — chicken, beef, eggs and Greek yoghurt, nothing tricky • Mediterranean — chicken souvlaki, Greek turkey meatballs, salmon traybake, beef and chickpea stew • Tex-Mex — breakfast burritos, burrito bowls, beef chilli, prawn fajitas, enchilada bake • Asian-Inspired — sesame beef, satay noodles, teriyaki salmon, turkey keema • Budget Protein — cottage cheese pancakes, tuna pasta salad, chicken dal, cottage pie • Vegetarian Protein — tofu noodle salad, bean and lentil chilli, shakshuka, lentil lasagne, still 30 g+ • Slow Cooker — a beef ragù and a chicken curry that cook while you're out • Freezer-First — four big batches that leave you six ready meals for two Plus a protein cheat sheet for 25 common foods, high-protein snacks, swaps that keep the protein up, and scaling for one or four. Grams first with US cups and ounces alongside, UK and US ingredient names, and oven temperatures in °C and °F. 39 recipes, each with a photo. Not a weight-loss or diet book: no health claims, no protein powder, no keto. Part of the Meal Prep by Elsie Radford series, with Meal Prep for Beginners and Freezer Meals for Beginners. Each book stands on its own.