When it comes to food, protein is the MVP for basically every system in the body. And you’re probably not getting enough of it. Introducing: The Women’s Health High Protein Meal Prep Manual. Exclusively for WH+ members, this nutritionist-approved guide takes all the guesswork out of how much protein you need to feel your best every day, plus it includes time-saving tips and delicious recipes that you’ll crave on repeat.
Join WH+ to download the meal prep manual
Meet the expert: Willow Jarosh, RDN, is a registered dietitian and certified intuitive eating counselor in New York City.
Protein is key for supporting your immune system, building and maintaining strong muscles, boosting your metabolism, repairing tissue, and producing hormones, skin, nails, and hair, says Willow Jarosh, RDN, a registered dietitian and certified intuitive eating counselor.
The Recommended Daily Allowance has long held at 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound), but that is the bare minimum to target. Most women should aim to hit at least 20 to 30 grams per meal, says Jarosh. But it can be a struggle to eat close to 100 grams of protein per day! That’s where the Women’s Health High Protein Meal Prep Manual steps in.
Keep scrolling for a sample recipe—plus more tastes of what you’ll get in the guide.
Sign up for WH+ now to unlock the exclusive Women’s Health High Protein Meal Prep Manual, plus members-only workouts and fitness challenges, and more.
Why you’ll love the WH High-Protein Meal Prep Manual
By making protein-packed ingredients ahead of time, assembling meals and snacks becomes a tasty choose-your-own-adventure. We consulted nutrition and cooking pros to take the guesswork out of shopping, cooking, and storing. You’ll never have to wonder, “What’s for dinner?” (Or breakfast, or lunch…or snack.)
Now, it’s time to dive right into meal prep magic. Step one? Sign up for your WH+ membership for access to all the benefits below. (Your purchase also unlocks our full library of WH Fitness Challenges and Guides.)
If you’re like most people, you probably get the bulk of your protein at night. Women between the ages of 20 and 49 consumed about 42 percent of their daily protein at dinner and just 17 percent at breakfast, a survey conducted by the U.S. Department of Agriculture’s (USDA) Agriculture Research Service found.
But experts say you’ll reap the most benefits by getting a hit of protein at every meal (and snack) of the day. That’s because unlike carbs or fat, your body can’t store excess protein to use later. So each time you stop to take a bite, it’s important to prioritize protein.
What do I get when I sign up?
- 21 easy recipes for breakfast, lunch, and dinner.
- For each recipe, we’ll show you how to maximize your time with ways to make ahead, freeze, or reimagine leftovers.
- High-protein snack ideas for busy days.
- A guide to the ins and out of the macronutrient—including how to calculate your personal protein needs.
- Pro tips and hacks to ensure you’re getting enough at every meal.
- An easy-to-follow, downloadable meal planner to track your protein intake so you can hit your goals with ease.
- Plus access to all WH+ membership benefits, including 450+ streaming workouts, more healthy eating guides and recipes, and exclusive fitness challenges.
Hungry yet? Check out some of the high-protein recipes you’ll get when you download the manual:
Open-Face Frittata Sandwiches
Three-Bean Bison Chili
Stuffed Quinoa Wraps
Overnight Carrot Cake Oats
Chocolate PB Shakes
Pumpkin Spice Protein Pancakes
Try a FREE recipe before downloading the guide.
This Sheet Pan Salmon with Artichokes, Chickpeas, and Spinach recipe goes from oven to table in just 25 minutes—and packs a whopping 41 grams of protein:
That’s just a preview of what you’ll find in this guide. The WH Test Kitchen created recipes that will help you hit your goals. Take a look in your pantry, see what’s in your fridge and what’s on sale at the grocery store, and then mix and match these recipes with your favorite high-protein staples.
Throughout, we’ll show you where to double up a batch, how to freeze components, and creative ways to dress up leftovers.
If you’re ready to dive into the High-Protein Meal Prep Manual, you can access our PDF here—an exclusive perk for our Women’s Health+ members only.
Your membership also unlocks access to our exclusive fitness challenges, including Denise and Katie Austin’s Strength Transformation Challenge, 450+ streaming workouts, and more healthy eating guides and recipes. What are you waiting for?
Join WH+ to download the manual
Photography by Joe Lingeman. Styling by Rebecca Jurkevich.
