How I Prep a Week of Low-Carb, High-Protein, Sheet Pan Meals

Sheet pan dinners are something special. When dinner involves just a single piece of cookware, you can expect easy cooking, quick cleanup, and minimal time in the kitchen. And there’s almost nothing your trusty sheet pan can’t do. Here you’ll use it for a week of super-satisfying meals that are packed with wholesome proteins, while all also keeping the carb count low.

In this week’s Power Hour Meal Prep Plan, I’ll walk you through planning, grocery shopping, prepping, and serving a week of vegetable-heavy meals that are packed with protein to keep them filling and naturally low in carbs. Set aside about two hours in the kitchen, and you’ll have prepped a few nights of dinners that can be dropped on a sheet pan and slid into the oven. Plus, there’s a low-carb, high-protein breakfast that’s packed with vegetables and a couple of lunch options to carry you through the week. Here’s how to do it.

• Breakfast: A ready-made option packed with protein that will power you through the morning (five days).
• Lunch: A filling lunch that’s totally made in advance (five days).
• Dinner: Satisfying meals requiring little to no prep that can be dropped on a sheet pan, with leftovers that can be repurposed into new meals (five days).
• Nutritional goals: Each meal is naturally low in carbs and relies on wholesome proteins to keep them satisfying.

• Feeds: Two people
• Prep time: About 2 hours
• Meals covered: About 80% (no weekend meals)
• Weeknight cooking required? Moderate. Light cooking or reheating is required throughout the week, although it’s mostly hands-off and 20 minutes or less.

• Sheet Pan Veggie Frittata

• Crisp Tuna-Cabbage Salad
• Chicken Shawarma Salad with Lemon Tahini Dressing

• Broiled Salmon with Asparagus
• Pesto Chicken with Burst Tomatoes
• Sheet Pan Steak and Veggies

This week’s shopping list relies on a mix of produce, dry and refrigerated pantry basics, and store-bought conveniences. Shop your pantry, refrigerator, and freezer before setting foot in the store (or opening your grocery delivery app) to avoid adding items to the cart that you already have on hand. I also used staple ingredients like olive and vegetable oils, kosher salt, and black pepper that are not listed here.

• Produce: 1 pound broccoli, 3 pints cherry tomatoes, 1 small green or red cabbage, 2 bunches chives, 2 large lemons, 2 medium heads butter lettuce, 2 medium tomatoes, 1 English cucumber, 1 small bunch fresh rosemary, 1 small bunch fresh thyme, 1 small bunch fresh basil, about 1 pound zucchini noodles, 1 bunch asparagus (about 1 pound), 1 pound sliced cremini mushrooms
• Refrigerated & frozen: 1 dozen large eggs, whole milk (1 cup), 8 ounces sharp cheddar cheese, 1/2 cup plain Greek yogurt, unsalted butter (4 tablespoons)
• Meat & seafood: 3 1/2 pounds boneless, skinless chicken breasts, 2 (6-ounce) salmon fillets, 2 pounds sirloin steak
• Pantry: 3 (about 5-ounce) cans tuna, mayonnaise (3 tablespoons), tahini (1/4 cup), ground cumin, ground cinnamon, ground turmeric, Dijon mustard (1 tablespoon), whole grain Dijon mustard (1 tablespoon), basil pesto (1/4 cup)
• Bakery: 8 low-carb wraps 

1. Remove butter from refrigerator. Set 4 tablespoons unsalted butter at room temperature to soften, for herb butter to go with the Sheet Pan Steak.
2. Roast broccoli and tomatoes for Sheet Pan Vegetable Frittata. Arrange a rack in the middle of the oven and heat to 375°F. Meanwhile, halve 1 pint cherry tomatoes and cut florets from broccoli stalks and cut the stalks. Spread broccoli and tomatoes into a single layer on a rimmed baking sheet that has been coated with olive oil and roast until broccoli is tender, 12 to 15 minutes. 
3. Bake frittata. Whisk together the egg mixture according to the recipe instructions. Pour over the roasted broccoli and tomatoes, then sprinkle with shredded cheddar cheese. Bake until set, 25 to 30 minutes. Cool, then cut into 12 pieces. Place in a food storage container with frittata pieces separated with parchment paper. 
4. Cook chicken for Chicken Shawarma Salad. Increase the oven temperature to 425°F. Meanwhile, mix together the marinade according to the recipe instructions, excluding the garlic. Add the 1 1/2 pounds chicken breast and marinate 20 minutes. Place chicken on a foil-lined baking sheet, and roast until browned and cooked through, 25 to 30 minutes. Cool 5 minutes. Thinly slice and refrigerate in an airtight container.
5. Assemble Tuna-Cabbage Salad. Triple the recipe and assemble the tuna-cabbage salad according to the recipe instructions. Store in an airtight container and refrigerate.
6. Prep vegetables. For the Chicken Shawarma Salad: Prepare the following and add to a large bowl when complete. Tear 2 heads butter lettuce into bite-size pieces, cut 2 tomatoes into bite-size pieces, quarter 1 English cucumber and cut into 1/2-inch thick pieces. The red onion is omitted. Cover and store in the refrigerator. For the Sheet Pan Steak: Remove the stems and halve 1 pound cremini mushrooms. Trim the bottoms from 1 bunch asparagus.
7. Make dressing for Chicken Shawarma Salad. Whisk together dressing according to the recipe instructions. Store in a small airtight container and refrigerate.
8. Make herb butter for the Sheet Pan Steak. Mix together the herb butter according to the recipe instruction. Add any leftover chives used for the tuna salad.

• Reheat a slice of frittata gently on the stovetop or in the microwave.

• Monday, Wednesday, Friday, Tuna-Cabbage Salad: Spoon a portion of tuna salad on a low-carb wrap and dig in.
• Tuesday and Thursday, Chicken Shawarma Salad: Add a portion of the salad base to a shallow bowl or plate, top with sliced chicken breast, drizzle with dressing, and toss it all together.

• Monday, Broiled Salmon with asparagus and greens: While the broiler heats, stir together half of the mustard mixture in the recipe and spread over the salmon. Place 2 salmon fillets and half bunch of asparagus on a rimmed baking sheet and broil for just about 8 minutes. Serve with greens dressed with a squeeze of lemon.
• Tuesday, Pesto Chicken with Burst Tomatoes: You’ll spend no more than 5 minutes prepping the chicken and tomatoes, following the recipe instructions. Add everything to a rimmed baking sheet and slide it into the oven. Enjoy half of the meal tonight and save the remainder for later in the week.
• Wednesday, Sheet Pan Steak and Veggies: Arrange a rack 6 inches from the broiling element in the oven and heat to broil. Spread remaining asparagus and the mushrooms in a single layer on the prepared baking sheet. Toss with olive oil, thyme, salt, and pepper (omit garlic). Broil until tender, about 5 minutes. Season the steaks with salt and pepper and add them to the baking sheet in a single layer. Return the baking sheet to the oven and broil until the steak is browned and charred at the edges, flipping once, about 2 minutes per side for medium-rare. Reserve half of the steak and mushrooms for a future dinner. Serve the remainder topped with herb butter. Dinner is on the table in under 15 minutes.
• Thursday, Zucchini Noodle Bowls with Pesto Chicken: Reheat the leftover pesto chicken and tomatoes gently on the stovetop or in the microwave. Divide the zucchini noodles among two bowl and top with the heated chicken and tomatoes. Dinner is ready in about 5 minutes.
• Friday, Steak and Mushroom Quesadillas: Gently heat the leftover steak and mushrooms. Thinly slice the steak against the grain. Shred the remaining cheddar cheese. Using low-carb wraps, follow these instructions to make steak and mushroom quesadillas.