If you’ve read the last two posts—8 Common Meal Prep Time Wasters (And How to Avoid Them) and The Realistic Guide to Meal Prep That Works for You—you already know I’m all about making healthy habits easier and more doable for real life.
One of the biggest game-changers in my own kitchen?
Bulk protein prep—a simple meal prep strategy that helps you save time, reduce stress, and stay consistent with healthy eating all week long.
Today, I’m walking you through how I do a monthly protein meal prep to make weekly meal prep faster and easier. You don’t have to prep for an entire month—but having a few go-to proteins cooked and ready in the freezer can seriously streamline your week.
Why Monthly Protein Prep Works
When it comes to healthy meal prep, protein usually takes the most time to cook.
By batch-cooking it once a month, you eliminate that step from your weekly prep routine.
With your protein ready to go, you’ll spend less time cooking and more time actually enjoying your meals.
It’s one of my favorite meal prep tips for busy people!
Step 1: Choose the Proteins You Eat Most Often
Start with the basics. Think about the lean proteins you eat on repeat.
For me, that’s:
- Chicken breast
- Ground turkey
- Lean ground beef burgers
These are easy to cook in large batches, freeze well, and work in a variety of healthy meals.
Step 2: Keep Seasoning Simple
To make your protein versatile, stick to simple seasoning like:
- Salt
- Pepper
- Garlic powder
These flavors are neutral enough to go with almost any dish. You can always add different spices or sauces later when assembling your meals. (Next week I talk about this more and share my favorite seasoning blends with you!)
Step 3: Cook in Bulk (Use What You Have)
Use whatever method works best for your kitchen:
- Roast in the oven
- Grill it
- Sauté on the stovetop
- Smoke it, if you have a smoker
- Slow cooker or Instant Pot
The goal is to cook in bulk so you’re set for the next few weeks.
Step 4: Cool, Slice, and Portion
Let your cooked protein cool completely. Then:
- Slice or crumble it depending on the protein type
- Portion into freezer-safe containers or bags
- Label with the date and contents
I typically freeze in 1-pound portions, which gives me just enough for 3–5 days. If I am doing burgers I’ll freeze them individually.
Step 5: Store Smart and Reheat as Needed
Whenever you’re prepping meals for the week, just pull out what you need from the freezer.
Reheat it, add it to a salad, bowl, or wrap—and you’re ready to eat in minutes.
What About Fish or Other Proteins?
Fish tends to cook quickly, so I don’t often batch prep it. But if I’m using our smoker for something like salmon, I’ll portion it out and freeze as individual pieces.
They make great salad toppers or quick dinners when I don’t feel like cooking from scratch.
🔥 Don't Forget Safe Cooking Temps!
When prepping proteins in bulk, it's just as important to make sure you're cooking them to safe internal temperatures as it is to season and store them properly. Undercooking or cross-contamination can derail even the best meal prep plans—and no one wants that.
Here’s a quick reference for USDA-recommended safe minimum internal temperatures:
- Beef, Pork, Veal, Lamb (roasts, steaks, chops): 145°F
- Fish and Shellfish: 145°F
- Ground Meats (except poultry): 160°F
- Chicken or Turkey (whole or ground): 165°F
👉 Always use a food thermometer and insert it into the thickest part of the protein to get an accurate reading.
👉 Don’t forget to wash your thermometer with hot soapy water after each use to prevent cross-contamination.
📩 Want this Safe Temperature Guide as a Printable PDF?
I’ve put together a handy graphic you can keep on your fridge or inside a meal prep binder.
Get an email PDF copy by requesting here!
Next Week: Add Variety with Seasonings
Worried about getting bored with the same protein?
Next week’s post will show you how to keep it interesting by using different seasoning blends, sauces, and marinades—even when starting with the same base protein.
