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
$10.99
$10.44 subscribed
Macro-Friendly Meal Prep in DFW
Every Prep Kitchen meal lists exact calories, protein, carbs, and fat — macro-friendly picks are the most balanced of the menu, sitting near a 40/30/30 split.
For flexible dieters and macro trackers who want restaurant-quality food that slots cleanly into MyFitnessPal.
Qualification rule
Meals qualify when macros fall within a balanced range: roughly 30–45% carbs, 25–40% protein, 20–35% fat.
Reviewed by PrepKitcheNinja culinary & nutrition team · Updated June 2026
Qualifying meals this week
PK Classic Protein Pancakes
These aren’t your mother’s pancakes. They’re bursting with 21g of protein thanks to our whey isolate protein mixture. You’ll get 3 fluffy homemade pancakes, with a side of sugar free syrup to drizzle on!
- 260CAL
- 21gPRO
- 26gCARB
- 9gFAT
$8.99
$8.54 subscribed
Fresh Blueberry Protein Pancakes
These aren’t your mother’s pancakes. Made with real blueberries right in the batter. They’re bursting with 21g of protein thanks to our whey isolate protein mixture. You’ll get 3 fluffy homemade pancakes, with a side of sugar free syrup to drizzle on!
- 290CAL
- 21gPRO
- 33gCARB
- 9gFAT
$9.99
$9.49 subscribed
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
$12.99
$12.34 subscribed
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
$10.99
$10.44 subscribed
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
$12.99
$12.34 subscribed
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
$12.99
$12.34 subscribed
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
$11.99
$11.39 subscribed
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
$9.99
$9.49 subscribed
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
$10.99
$10.44 subscribed
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
$13.49
$12.82 subscribed
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
$12.99
$12.34 subscribed
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
$13.99
$13.29 subscribed
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
$25.99
$24.69 subscribed
#01 Grilled Chicken, Sweet Potatoes & Zucchini
Meal Includes: 6oz Grilled Chicken | 6oz Sweet Potatoes | 3oz Zucchini
- 640CAL
- 58gPRO
- 54gCARB
- 20gFAT
$13.99
$13.29 subscribed
#02 Ground Turkey, Jasmine Rice & Green Beans
Meal Includes: 6oz Ground Turkey| 6oz Jasmine Rice | 3oz Green Beans
- 560CAL
- 55gPRO
- 71gCARB
- 10gFAT
$11.99
$11.39 subscribed
#04 Ground Beef, Brown Rice & Roasted Broccoli
Meal Includes: 6oz Ground Beef | 4oz Brown Rice & Quinoa | 3oz Roasted Broccoli
- 540CAL
- 49gPRO
- 44gCARB
- 19gFAT
$12.49
$11.87 subscribed
#06 Grilled Chicken, Red Potatoes & Roasted Broccoli
Meal Includes: 4oz Grilled Chicken | 4oz Red Potatoes | 3oz Roasted Broccoli
- 390CAL
- 41gPRO
- 35gCARB
- 10gFAT
$12.49
$11.87 subscribed
#08 Steak, Sweet Potatoes & Zucchini
Meal Includes: 4oz Steak | 4oz Sweet Potatoes | 3oz Zucchini
- 490CAL
- 43gPRO
- 38gCARB
- 19gFAT
$14.49
$13.77 subscribed
#16 Steak, Red Potatoes & Green Beans
Meal Includes: 4oz Steak | 4oz Red Potatoes | 3oz Green Beans
- 410CAL
- 43gPRO
- 33gCARB
- 12gFAT
$14.99
$14.24 subscribed
#17 Grilled Chicken, Sweet Potatoes & Brussel Sprouts
Meal Includes: 4oz Grilled Chicken | 4oz Sweet Potatoes | 3oz Brussel Sprouts
- 490CAL
- 41gPRO
- 44gCARB
- 17gFAT
$11.99
$11.39 subscribed
#25 Turkey Breast, Red Skin Mashed Potatoes & Roasted Broccoli
Meal Includes: 4oz Turkey Breast | 4oz Red Skin Mashed Potatoes | 3oz Roasted Broccoli
- 350CAL
- 38gPRO
- 28gCARB
- 10gFAT
$12.49
$11.87 subscribed
#32 Ground Bison, Sweet Potato Mash & Brussel Sprouts
Meal Includes: 4oz Ground Bison | 4oz Sweet Potato Mash | 3oz Brussel Sprouts
- 450CAL
- 40gPRO
- 43gCARB
- 18gFAT
$14.99
$14.24 subscribed
Sautéed Spinach 16 oz
Available in (16 oz) Bulk Sizes: Vegetables deserve their moment, and ours deliver. Packed with flavor and cooked to bring out their best, our veggie dishes are vibrant, satisfying, nutritious, and anything but boring. Sautéed Spinach with roasted garlic and ground black pepper.
- 40CAL
- 4gPRO
- 6gCARB
- 1gFAT
$14.99
$14.24 subscribed
A sample macro friendly week
- Mon: Fresh Blueberry Protein Pancakes
- Tue: Teriyaki Chicken Stir Fry Bowl
- Wed: Grilled Steak Burrito Bowl
- Thu: Mediterranean Bowl
- Fri: Beef Burrito