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High-Protein Meal Prep, Made Fresh in DFW

High-protein meals at The Prep Kitchen deliver at least 30g of protein per serving from chef-grilled meats, seafood, and eggs — prepared fresh weekly in Dallas–Fort Worth.

Built for lifters, athletes, and anyone prioritizing protein intake without living off dry chicken and rice.

Qualification rule

Meals qualify when they provide 30g+ protein per serving with a protein-to-calorie ratio of at least 1g per 16 calories.

Reviewed by PrepKitcheNinja culinary & nutrition team · Updated June 2026

Qualifying meals this week

Turkey Sausage Egg White Bowl

Turkey Sausage Egg White Bowl

A delicious, protein-packed breakfast. Scrambled egg whites with brown basmati, black beans and feta cheese. Served with salsa verde.

  • 460CAL
  • 35gPRO
  • 51gCARB
  • 13gFAT

Legacy archive · not orderable

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Shredded Chicken Breakfast Bowl

Shredded Chicken Breakfast Bowl

Slow-cooked shredded chicken breast paired with fluffy scrambled eggs and roasted red potatoes. Finished with black beans, cheddar cheese, and pico de gallo for a high-protein, balanced start to your day. (GF)

  • 630CAL
  • 50gPRO
  • 36gCARB
  • 31gFAT

Legacy archive · not orderable

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Steak, Eggs, PotatoesBest seller

Steak, Eggs, Potatoes

An indulgent, protein-packed classic. Angus-certified steak and scrambled eggs with roasted red potatoes.

  • 700CAL
  • 65gPRO
  • 28gCARB
  • 35gFAT

Legacy archive · not orderable

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Egg White Farmer's Omelette

Egg White Farmer's Omelette

A breakfast classic! A lighter version of our Farmer’s omelette loaded with sauteed peppers, applewood smoked (healthier choice) no nitrate bacon, roasted sweet potatoes and a touch of sharp cheddar cheese.

  • 420CAL
  • 38gPRO
  • 27gCARB
  • 16gFAT

Legacy archive · not orderable

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Whole Egg Farmer's Omelette

Whole Egg Farmer's Omelette

A breakfast classic! Whole scrambled egg omelette loaded with sauteed peppers, applewood smoked (healthier choice) no nitrate bacon, roasted sweet potatoes and a touch of sharp cheddar cheese. 

  • 610CAL
  • 40gPRO
  • 27gCARB
  • 38gFAT

Legacy archive · not orderable

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Bison HashBest seller

Bison Hash

The perfect high protein breakfast scramble! A delicious blend of our ground bison, roasted sweet potatoes and scrambled eggs, topped with our housemade salsa verde.

  • 610CAL
  • 47gPRO
  • 47gCARB
  • 29gFAT

Legacy archive · not orderable

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Turkey Feta Whole Egg Omelette

Turkey Feta Whole Egg Omelette

All the classic deliciousness without any of the effort. Whole egg base with our PK roasted turkey breast and pops of sautéed spinach, sundried tomatoes and feta cheese.

  • 520CAL
  • 48gPRO
  • 7gCARB
  • 33gFAT

Legacy archive · not orderable

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Turkey Feta Egg White Omelette

Turkey Feta Egg White Omelette

All the classic deliciousness without any of the effort. Egg white base with our PK roasted turkey breast and pops of sautéed spinach, sundried tomatoes, and feta cheese.

  • 300CAL
  • 44gPRO
  • 6gCARB
  • 9gFAT

Legacy archive · not orderable

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Grass-Fed Butter ChickenNew

Grass-Fed Butter Chicken

Tender grass-fed chicken simmered in a lightened-up butter chicken sauce, served over fragrant basmati rice.

  • 500CAL
  • 41gPRO
  • 45gCARB
  • 18gFAT

Legacy archive · not orderable

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Baja Bowl w/ Blackened Chicken

Baja Bowl w/ Blackened Chicken

A protein-packed bowl with perfectly cooked brown rice, colorful black bean and corn relish, and juicy Grilled Cajun-seasoned chicken thighs. Finished with cotija cheese and our flavor-packed smoked paprika vinaigrette.

  • 670CAL
  • 42gPRO
  • 50gCARB
  • 34gFAT

Legacy archive · not orderable

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Pesto Primavera Pasta w/ ChickenNew

Pesto Primavera Pasta w/ Chicken

Grilled chicken and spring vegetables tossed with pasta in our house basil pesto — fresh, herby, and filling.

  • 680CAL
  • 47gPRO
  • 53gCARB
  • 35gFAT

Legacy archive · not orderable

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Penne alla Vodka w/ ChickenNew

Penne alla Vodka w/ Chicken

Penne in a creamy tomato-vodka sauce with grilled chicken breast — comfort food with the macros checked.

  • 530CAL
  • 47gPRO
  • 61gCARB
  • 15gFAT

Legacy archive · not orderable

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Garlic Herb Chicken w/ Bruschetta

Garlic Herb Chicken w/ Bruschetta

Tender chicken breast bites seasoned with herbs and roasted garlic, served with grilled asparagus and perfectly cooked brown rice. Finished with fresh tomato bruschetta and a drizzle of balsamic glaze.

  • 420CAL
  • 42gPRO
  • 44gCARB
  • 8gFAT

Legacy archive · not orderable

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Mediterranean BowlNew

Mediterranean Bowl

Grilled chicken, feta cheese, cucumbers, fresh tomatoes, red onions and harissa sauce.

  • 530CAL
  • 46gPRO
  • 35gCARB
  • 23gFAT

Legacy archive · not orderable

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Primal Turkey BurgerNew

Primal Turkey Burger

Lean turkey burger on a toasted bun with crisp toppings — high-protein and genuinely satisfying.

  • 510CAL
  • 39gPRO
  • 36gCARB
  • 26gFAT

Legacy archive · not orderable

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Salmon w/ BruschettaNew

Salmon w/ Bruschetta

Roasted salmon topped with fresh tomato-basil bruschetta, served with seasonal sides.

  • 560CAL
  • 41gPRO
  • 43gCARB
  • 24gFAT

Legacy archive · not orderable

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Steak TacosBest seller

Steak Tacos

Premium White Corn tortillas filled with grilled, tender steak and topped with charred onions and fresh cilantro. Served with a creamy avocado tomatillo salsa for the perfect street-style finish. Our tacos are made better for you—high in protein, balanced with fiber, and completely gluten- and dairy-free.

  • 470CAL
  • 42gPRO
  • 50gCARB
  • 13gFAT

Legacy archive · not orderable

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Buffalo Chicken Wrap

Buffalo Chicken Wrap

Grilled chicken tossed in bold buffalo sauce, wrapped in a soft high protein tortilla with spinach, fresh tomatoes, and carrots. Paired with a cool Greek-yogurt ranch for a high-protein, crave-worthy balance of heat and freshness.

  • 460CAL
  • 50gPRO
  • 29gCARB
  • 16gFAT

Legacy archive · not orderable

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Chicken Tinga Bowl

Chicken Tinga Bowl

Slow-cooked, shredded chicken breast simmered in bold tinga spices, served over hearty brown rice. Finished with roasted corn, fresh tomatoes, and a sprinkle of cotija cheese. Shredded chicken tinga, or tinga de pollo , is a classic Mexican dish from Puebla consisting of tender, shredded chicken simmered in a rich, smoky, and slightly spicy tomato-based sauce . This chef bowl is gluten free and brings excellent protein with balanced fiber for a smarter dining choice.

  • 470CAL
  • 32gPRO
  • 58gCARB
  • 12gFAT

Legacy archive · not orderable

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PK Hamburger Helper

PK Hamburger Helper

Macro Friendly comfort food delivered. Certified Angus lean ground beef and gluten-free pasta coated in our house-made savory sauce. Finished with melted cheddar cheese for a high-protein, comfort-forward classic—reinvented.

  • 570CAL
  • 43gPRO
  • 49gCARB
  • 25gFAT

Legacy archive · not orderable

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Teriyaki Chicken Stir Fry BowlBest seller

Teriyaki Chicken Stir Fry Bowl

Put the takeout menu down. We slice our all natural chicken breast and marinate it in our Asian-inspired house marinade. Our chefs stick to tradition and wok sear the chicken with another out-of-this-world sauce - our teriyaki glaze. We throw in pre-blanched broccoli for some crunch and extra nutrients. It's all spooned over steamed cilantro lime rice.

  • 490CAL
  • 35gPRO
  • 65gCARB
  • 7gFAT

Legacy archive · not orderable

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Teriyaki Steak Stir Fry BowlBest seller

Teriyaki Steak Stir Fry Bowl

Put the takeout menu down. We thinly slice our certified angus beef and marinate it in our Asian-inspired house marinade. Our chefs stick to tradition and wok sear the beef with another out-of-this-world sauce - our Asian brown sauce. We throw in pre-blanched broccoli for some crunch and extra nutrients. It's all spooned over steamed cilantro lime rice. Put the takeout menu down. We slice our certified angus beef and marinate it in our Asian-inspired house marinade. Our chefs stick to tradition and wok sear the beef with another out-of-this-world sauce - our teriyaki glaze. We throw in pre-bla

  • 520CAL
  • 38gPRO
  • 64gCARB
  • 11gFAT

Legacy archive · not orderable

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Grilled Chicken Caesar WrapBest seller

Grilled Chicken Caesar Wrap

PK’s grilled chicken breast tossed in our house-made avocado oil Caesar dressing, wrapped in a whole-grain lavash. High-protein and glucose balanced, it’s the perfect grab-and-go meal option.

  • 650CAL
  • 48gPRO
  • 26gCARB
  • 41gFAT

Legacy archive · not orderable

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Cajun Chicken w/ Mac & Cheese

Cajun Chicken w/ Mac & Cheese

Juicy chicken thighs seasoned with Cajun spices, fresh lime, and grilled to perfection. Served with our high-protein gluten-free mac & cheese and roasted broccoli.

  • 500CAL
  • 50gPRO
  • 30gCARB
  • 21gFAT

Legacy archive · not orderable

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Beef BurritoBest seller

Beef Burrito

This perfect handheld features a high protein and carb friendly tortilla, filled with ground beef, cilantro lime rice, black bean puree, fresh pico and a touch of cheddar cheese. Served with a side of Salsa Roja.

  • 510CAL
  • 41gPRO
  • 62gCARB
  • 18gFAT

Legacy archive · not orderable

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Turkey Pesto WrapBest seller

Turkey Pesto Wrap

Classic Turkey, Pesto, and Cheese combo made even  Better !   This perfect handheld features our famous PK Turkey Breast, lettuce, tomato, and fresh spinach. Our housemade pesto sauce and whipped cream cheese make this the perfect wrap.

  • 460CAL
  • 34gPRO
  • 30gCARB
  • 23gFAT

Legacy archive · not orderable

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Cajun Shrimp Pasta

Cajun Shrimp Pasta

Our chef recipe combines large succulent grilled shrimp, a rich creamy sauce, our high-protein GF Pasta with a tantalizing blend of spices to create a meal that bursts with flavor. This dish provides both high-protein, great fiber and restaurant quality (at home) dining experience!

  • 440CAL
  • 36gPRO
  • 53gCARB
  • 13gFAT

Legacy archive · not orderable

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PK Chicken Tenders with Mac & CheeseBest seller

PK Chicken Tenders with Mac & Cheese

Satisfy your cravings! PK Chicken Tenders are paired with our High Protein Mac & Cheese, and crisp broccoli. It's all gluten-free and delicious!

  • 600CAL
  • 50gPRO
  • 51gCARB
  • 25gFAT

Legacy archive · not orderable

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Buffalo Chicken Mac & CheeseBest seller

Buffalo Chicken Mac & Cheese

Our Gluten Free High-Protein Mac & Cheese topped with tender buffalo chicken bites. Comfort Food meets great macros!

  • 640CAL
  • 59gPRO
  • 39gCARB
  • 29gFAT

Legacy archive · not orderable

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Buffalo Chicken MealBest seller

Buffalo Chicken Meal

Satisfy your cravings! PK Grilled Chicken with our house-made buffalo sauce, red potato mash, roasted broccoli, and Greek yogurt ranch!

  • 450CAL
  • 45gPRO
  • 31gCARB
  • 17gFAT

Legacy archive · not orderable

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Grilled Chicken Burrito Bowl

Grilled Chicken Burrito Bowl

It’s like Chipotle but so much more gourmet! Your protein is completely customizable. We build it up with black beans, cilantro, corn, fajita pepper mix (grilled red and green bell peppers and white onion), cilantro-lime jasmine rice, salsa roja, and grilled chicken!

  • 500CAL
  • 45gPRO
  • 65gCARB
  • 7gFAT

Legacy archive · not orderable

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Grilled Steak Burrito Bowl

Grilled Steak Burrito Bowl

It’s like Chipotle but so much more gourmet! Your protein is completely customizable. We build it up with black beans, cilantro, corn, fajita pepper mix (grilled red and green bell peppers and white onion), cilantro-lime jasmine rice, salsa roja, and grilled steak!

  • 540CAL
  • 48gPRO
  • 65gCARB
  • 10gFAT

Legacy archive · not orderable

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Ground Turkey Burrito BowlBest seller

Ground Turkey Burrito Bowl

It’s like Chipotle but so much more gourmet! Your protein is completely customizable. We build it up with black beans, cilantro, corn, fajita pepper mix (grilled red and green bell peppers and white onion), cilantro-lime jasmine rice, salsa roja, and ground turkey!

  • 470CAL
  • 42gPRO
  • 64gCARB
  • 9gFAT

Legacy archive · not orderable

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Petite Filet Mignon w/ PK Steak Sauce

Petite Filet Mignon w/ PK Steak Sauce

We've leveled up again! Steak house or your kitchen? Hard to tell. Our Petite Filet Mignon Tenderloin is marinated in our top-secret marinade and is cooked to chef-level standards. It comes with chunky red skin mashed potatoes and grilled asparagus. The asparagus is soaked in balsamic vinegar and just a hint of olive oil before hitting the grill for a little tang.

  • 390CAL
  • 35gPRO
  • 36gCARB
  • 12gFAT

Legacy archive · not orderable

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Garlic Herb Chicken Bites 16 ozNew

Garlic Herb Chicken Bites 16 oz

Tender chicken breast bites tossed with avocado oil, vibrant Italian herbs, and roasted garlic. Roasted to a juicy finish.

  • 210CAL
  • 35gPRO
  • 1gCARB
  • 6gFAT

Legacy archive · not orderable

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Blackened Chicken Thighs 16 oz

Blackened Chicken Thighs 16 oz

Juicy chicken thighs seasoned with Cajun spices and fresh lime, then grilled to a flavorful finish.

  • 210CAL
  • 33gPRO
  • 0gCARB
  • 8gFAT

Legacy archive · not orderable

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A sample high protein week

  1. Mon: #01 Grilled Chicken, Sweet Potatoes & Zucchini
  2. Tue: Buffalo Chicken Mac & Cheese
  3. Wed: Steak, Eggs, Potatoes
  4. Thu: #02 Ground Turkey, Jasmine Rice & Green Beans
  5. Fri: Grilled Chicken Caesar Wrap

Common questions

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