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The Prep Kitchen

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 The Prep Kitchen 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.

  • 460 cal
  • 35g protein
  • 51g carbs
  • 13g fat

$13.49

$12.14 subscribed

PK Classic Protein PancakesBest seller

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!

  • 260 cal
  • 21g protein
  • 26g carbs
  • 9g fat

$11.49

$10.34 subscribed

Fresh Blueberry Protein PancakesBest seller

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!

  • 290 cal
  • 21g protein
  • 33g carbs
  • 9g fat

$12.49

$11.24 subscribed

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.

  • 500 cal
  • 41g protein
  • 45g carbs
  • 18g fat

$15.49

$13.94 subscribed

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.

  • 530 cal
  • 47g protein
  • 61g carbs
  • 15g fat

$13.49

$12.14 subscribed

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.

  • 420 cal
  • 42g protein
  • 44g carbs
  • 8g fat

$15.49

$13.94 subscribed

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.

  • 470 cal
  • 42g protein
  • 50g carbs
  • 13g fat

$15.49

$13.94 subscribed

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.

  • 470 cal
  • 32g protein
  • 58g carbs
  • 12g fat

$14.49

$13.04 subscribed

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.

  • 570 cal
  • 43g protein
  • 49g carbs
  • 25g fat

$12.49

$11.24 subscribed

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.

  • 510 cal
  • 41g protein
  • 62g carbs
  • 18g fat

$13.49

$12.14 subscribed

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!

  • 440 cal
  • 36g protein
  • 53g carbs
  • 13g fat

$15.99

$14.39 subscribed

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!

  • 600 cal
  • 50g protein
  • 51g carbs
  • 25g fat

$15.49

$13.94 subscribed

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!

  • 540 cal
  • 48g protein
  • 65g carbs
  • 10g fat

$16.49

$14.84 subscribed

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.

  • 390 cal
  • 35g protein
  • 36g carbs
  • 12g fat

$28.49

$25.64 subscribed

Sautéed Spinach 16 oz

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.

  • 40 cal
  • 4g protein
  • 6g carbs
  • 1g fat

$17.49

$15.74 subscribed

A sample macro friendly week

  1. Mon: Fresh Blueberry Protein Pancakes
  2. Tue: Teriyaki Chicken Stir Fry Bowl
  3. Wed: Grilled Steak Burrito Bowl
  4. Thu: Mediterranean Bowl
  5. Fri: Beef Burrito

Common questions

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