Meal Prep Series: Protein

If there’s one thing that makes eating well during a busy week actually happen, it’s protein prep. Not complicated recipes. Not perfectly portioned containers. Just real, flavorful proteins ready to go so meals come together in minutes instead of spiraling into takeout.

This week’s meal prep is all about protein-first cooking, done efficiently — everything staggered in the oven so I’m not cooking all day, but I still end up with four completely different proteins that don’t feel repetitive.

We’re making:

1. A slow-roasted chuck roast that shreds effortlessly

2. A juicy herb-marinated whole chicken

3. Miso-glazed salmon that feels restaurant-level

4. Dijon-seared steak, finished in the oven

4 Proteins, One Oven, One Afternoon

Why Protein Prep Changes Everything: Protein is the anchor of every meal. When it’s already cooked:

• lunches stop being random

• blood sugar stays steadier

• you snack less out of desperation

• dinners take 10 minutes instead of 45

Instead of prepping full meals, I prep proteins I can remix all week — bowls, salads, wraps, pastas, or just plated simply with veggies.

Protein #1: Slow-Roasted Chuck Roast. This is your comfort protein. Deeply savory, fork-tender, and perfect for shredding. Seasoned simply with salt and black pepper, roasted covered for hours, then shredded and returned to the oven so it absorbs all its juices. It’s rich without being heavy and works everywhere — grain bowls, tacos, salads, or just reheated with veggies. This is the protein that makes weekday dinners feel taken care of.

Protein #2: Herb-Marinated Whole Chicken. Whole chicken is one of the most underrated meal prep moves. This one is coated in a yogurt-based herb marinade with lemon, garlic, and dried spices, then roasted low and slow so it stays juicy. Halfway through, it gets brushed again with the reserved marinade and finishes uncovered for golden skin. You end up with:

• tender breast meat

• flavorful thighs

• bones for broth if you want

• Optional bonus: stuffing the cavity with veggies before roasting adds even more flavor.

Internal temp target: 165°F at the thickest part.

Protein #3: Miso-Glazed Salmon. This is the “I still want my meals to feel exciting” protein. The salmon marinates briefly in miso, soy sauce, rice vinegar, honey, and sesame oil. It’s seared and finished until just flaky, then topped with chives and sesame seeds. It’s salty-sweet, umami-rich, and pairs perfectly with roasted veggies, rice, or even flaked cold into salads. This one makes meal prep feel elevated instead of repetitive.

Protein #4: Dijon-Seared Steak. Steak might feel like a “special occasion” protein, but it’s incredibly meal-prep friendly when done right. Each steak is coated simply with Dijon mustard, salt, and black pepper, seared in butter, then finished in the oven. Cook times:

• Medium-rare: 5–6 minutes

• Medium: 7 minutes

• Well-done: 9–10 minutes

Once rested and sliced, this becomes the easiest high-protein add-on for lunches that actually keep you full.