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The Prep Kitchen

Weight-Management Meal Prep in DFW

Weight-management meals are calorie-controlled (under 550 calories), protein-forward, and honestly portioned — so a deficit doesn't feel like a punishment.

For anyone managing calories who wants portion control handled by a kitchen instead of a food scale.

Qualification rule

Meals qualify at 550 calories or fewer with at least 25g protein and a full serving of vegetables or fiber-rich carbs.

Individual results vary. These meals support calorie awareness and are not medical advice.

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

Bacon and Egg Breakfast Burrito

Bacon and Egg Breakfast Burrito

What’s a Texas-based food company without a breakfast burrito? Scrambled eggs and all natural (healthier choice) bacon, and roasted red potatoes all wrapped in high protein and carb friendly tortilla, with a side of our housemade salsa roja. Calling all regulars! We’ve recently upgraded our bacon to an applewood smoked bacon uncured bacon, no antibiotics or added hormones, with no chemical nitrites or nitrates. All the taste and flavor without the additives.

  • 380 cal
  • 26g protein
  • 42g carbs
  • 20g fat

$12.49

$11.24 subscribed

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.

  • 420 cal
  • 38g protein
  • 27g carbs
  • 16g fat

$13.49

$12.14 subscribed

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.

  • 520 cal
  • 48g protein
  • 7g carbs
  • 33g fat

$12.49

$11.24 subscribed

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.

  • 300 cal
  • 44g protein
  • 6g carbs
  • 9g fat

$13.49

$12.14 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

Mediterranean BowlNew

Mediterranean Bowl

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

  • 530 cal
  • 46g protein
  • 35g carbs
  • 23g fat

$15.49

$13.94 subscribed

Primal Turkey BurgerNew

Primal Turkey Burger

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

  • 510 cal
  • 39g protein
  • 36g carbs
  • 26g 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

Primal Shrimp TacosNew

Primal Shrimp Tacos

Grilled shrimp tacos with crunchy slaw and salsa on soft tortillas — light, bright, and protein-forward.

  • 530 cal
  • 27g protein
  • 73g carbs
  • 15g fat

$14.49

$13.04 subscribed

Steak Quesadilla

Steak Quesadilla

Who doesn't love a craveable quesadilla?! Our Grilled chicken quesadilla is high protein and perfect for at home, in office or on the go! This perfect handheld features our PK Grilled Steak and quesadilla cheese wrapped in a high protein and carb friendly tortilla, with a side of our Housemade Salsa Roja. Two servings per container. Nutrition Facts: Per two pieces

  • 270 cal
  • 28g protein
  • 15g carbs
  • 15g fat

$14.49

$13.04 subscribed

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.

  • 460 cal
  • 50g protein
  • 29g carbs
  • 16g fat

$12.49

$11.24 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

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.

  • 490 cal
  • 35g protein
  • 65g carbs
  • 7g fat

$15.49

$13.94 subscribed

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

  • 520 cal
  • 38g protein
  • 64g carbs
  • 11g fat

$16.49

$14.84 subscribed

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.

  • 500 cal
  • 50g protein
  • 30g carbs
  • 21g fat

$14.49

$13.04 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

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.

  • 460 cal
  • 34g protein
  • 30g carbs
  • 23g fat

$12.49

$11.24 subscribed

Grilled Chicken QuesadillaBest seller

Grilled Chicken Quesadilla

Who doesn't love a craveable quesadilla?! Our Grilled chicken quesadilla is high protein and perfect for at home, in office or on the go! This perfect handheld features our PK Grilled Chicken and quesadilla cheese wrapped in a high protein and carb friendly tortilla, with a side of our Housemade Salsa Roja. Two servings per container. Nutrition Facts: Per two pieces

  • 250 cal
  • 26g protein
  • 15g carbs
  • 13g 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

Bacon Cheeseburger w/ Whole Grain Bun

Bacon Cheeseburger w/ Whole Grain Bun

Our ground beef is always made in house! It’s as fresh as you can get. We use only lean, certified Angus beef, and our chefs take extra trimmings to add more flavor to the beef. You’ll get a grilled, juicy patty topped with a slice of mild cheddar cheese, and 2 strips of all natural (healthier choice) bacon. On the side you’ll find lettuce, tomato, onion, and bibb lettuce for toppings! Calling all regulars! We’ve recently upgraded our bacon to an applewood smoked bacon uncured bacon, no antibiotics or added hormones, with no chemical nitrites or nitrates. All the taste and flavor without the a

  • 370 cal
  • 28g protein
  • 21g carbs
  • 20g fat

$14.49

$13.04 subscribed

Chicken Fried RiceBest seller

Chicken Fried Rice

Who says you can’t enjoy fried rice? This dish starts with a quick sesame-oil stir-fry of bean sprouts, shredded carrots, green onion, and grilled chicken in our Asian-inspired house marinade. It’s finished with a fried egg, a touch of white pepper, and perfectly cooked jasmine rice—all tossed together for a flavorful, satisfying bowl. **Calling all regulars! Please note that we have listened to your feedback and have recently updated this menu item! We have moved this to our larger size container, and added additional Fried Rice where it now makes two perfect (macro friendly) servings per ord

  • 340 cal
  • 26g protein
  • 46g carbs
  • 4g fat

$14.99

$13.49 subscribed

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!

  • 450 cal
  • 45g protein
  • 31g carbs
  • 17g fat

$15.49

$13.94 subscribed

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!

  • 500 cal
  • 45g protein
  • 65g carbs
  • 7g 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

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!

  • 470 cal
  • 42g protein
  • 64g carbs
  • 9g fat

$15.49

$13.94 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

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.

  • 210 cal
  • 35g protein
  • 1g carbs
  • 6g fat

$21.49

$19.34 subscribed

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.

  • 210 cal
  • 33g protein
  • 0g carbs
  • 8g fat

$21.49

$19.34 subscribed

All-Natural Chicken Breast 16 ozBest seller

All-Natural Chicken Breast 16 oz

Available in (16 oz) Bulk Sizes: Our chicken is anything but ordinary. This antibiotic-free, non-GMO bird is seasoned with fresh herbs, garlic, and pepper, then cooked to perfection—bringing out the full, delicious flavor of this lean white meat.

  • 190 cal
  • 35g protein
  • 1g carbs
  • 4g fat

$22.49

$20.24 subscribed

Shredded Chicken Tinga 16oz

Shredded Chicken Tinga 16oz

Slow-cooked, shredded chicken breast simmered in a rich, smoky tomato-based tinga sauce with gentle heat. A classic Puebla-style preparation that’s high in protein, versatile, and perfect for bowls, tacos, or meal prep. (GF) (16 oz) Container

  • 180 cal
  • 29g protein
  • 4g carbs
  • 5g fat

$21.49

$19.34 subscribed

Certified Angus Lean Ground Beef 16 oz

Certified Angus Lean Ground Beef 16 oz

Available in (16 oz) Bulk Sizes: Our all natural, ground beef is Texas raised with big flavor and major health benefits. Loaded with nutrients and antioxidants, including zinc, and alpha lipoic acid, ground beef also is high in B vitamins and iron, both of which can be extremely beneficial to your energy levels. We let the red meat flavor speak for itself with a light seasoning combination of garlic, pepper, and parsley.

  • 220 cal
  • 28g protein
  • 1g carbs
  • 11g fat

$21.49

$19.34 subscribed

All-Natural Lean Turkey 16 ozBest seller

All-Natural Lean Turkey 16 oz

Available in (16 oz) Bulk Sizes:  This nutritional powerhouse is a great way to add variety to your daily diet! Our lean turkey is free range and all natural, keeping you satisfied and full. We season our turkey with fresh herbs and pepper for a mild yet flavorful food experience.

  • 170 cal
  • 32g protein
  • 1g carbs
  • 6g fat

$21.49

$19.34 subscribed

All-Natural Lean Bison 16 ozBest seller

All-Natural Lean Bison 16 oz

Available in (16 oz) Bulk Sizes:  Bison meat is a top protein source and supplies a variety of essential nutrients including (but not limited to) B vitamins, zinc, and iron. This protein option soars when it comes to sustainability and taste! Our bison is all natural and Texas-raised, seasoned with garlic, pepper, and parsley.

  • 220 cal
  • 35g protein
  • 2g carbs
  • 8g fat

$32.49

$29.24 subscribed

PK Grilled Shrimp 16 oz

PK Grilled Shrimp 16 oz

Available in (16 oz) Bulk Sizes:  Lemon, pepper, parsley, and garlic go hand in hand when it comes to preparing our hand-selected Shrimp. Pan-seared and then grilled to perfection, you can expect our shrimp to be full of ocean freshness and a powerful flavor to compliment any veggie or carbohydrate side.

  • 130 cal
  • 26g protein
  • 2g carbs
  • 2.5g fat

$32.49

$29.24 subscribed

Certified Angus Steak Tender 16 oz

Certified Angus Steak Tender 16 oz

Available in (16 oz) Bulk Sizes: The Beef Tender is one of the most tender cuts, while staying juicy and robust. We use Certified Angus Beef, which is also Texas raised. We keep the flavor profile simple; seasoned with fresh herbs, salt and pepper.

  • 230 cal
  • 39g protein
  • 1g carbs
  • 8g fat

$32.49

$29.24 subscribed

A sample weight management week

  1. Mon: PK Classic Protein Pancakes
  2. Tue: Chicken Tinga Bowl
  3. Wed: #06 Grilled Chicken, Red Potatoes & Roasted Broccoli
  4. Thu: Grilled Chicken Burrito Bowl
  5. Fri: Buffalo Chicken Meal

Common questions

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