The 100-Day Lock-In: Phase 2 Recipe Collection

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High-Protein & High-Fiber Meal Prep for the Shred Phase

The Phase 2 mindset is all about refinement. You’re no longer just trying to stay consistent — you’re building a system that makes your goals easier to hit, day after day, without wasting energy on complicated meals or decision fatigue. This recipe collection was created to support a high-protein, high-fiber cutting phase while still feeling elevated, organized, and realistic for real life.

If your goal is to stay within a calorie-controlled plan while keeping protein high and fiber steady, these meals are built with that purpose in mind. Each recipe supports a daily target of roughly 135g–150g protein and 35g fiber, helping you stay full, focused, and satisfied through the day. That matters even more when you’re meal prepping, managing a busy schedule, or trying to keep your nutrition simple enough to repeat consistently. High-protein meal prep is especially useful for weight loss because it can support satiety and energy while reducing the need for constant food decisions.

Why This Collection Works

These recipes are designed around efficiency, not excess. They rely on familiar ingredients, practical prep methods, and balanced macros so you can hit your numbers without making every meal feel like a project. Fiber-rich ingredients like chia seeds, berries, cauliflower, and broccoli add volume and support fullness, while lean protein keeps each meal anchored. Fiber-forward food patterns are commonly emphasized in weekly meal planning because they help build more satisfying meals.

The aesthetic here is intentionally clean and minimal, but the strategy is strong: prep once, eat well all week, and keep your system streamlined. This is the kind of structure that helps make a cut feel more sustainable, especially when your days are full and your energy needs to go toward work, training, steps, or whatever else your routine demands.

The Fast-Breaker – High-Protein Chia & Yogurt Bowl

A nutrient-dense, modern neutral breakfast designed for digestive health and metabolic efficiency.

Yields: 7 servings
Prep Time: 15 minutes
Setting Time: 4+ hours

Ingredients

• 7 cups non-fat plain Greek yogurt
• 7 scoops vanilla whey or collagen protein powder
• 14 tbsp chia seeds, about 1 cup
• 1 ¾ cups fresh blueberries
• 1 ¾ cups fresh raspberries
• Optional: splash of unsweetened almond milk for consistency

Instructions

1. In a large glass mixing bowl, whisk the Greek yogurt and protein powder until completely smooth.
2. Fold in the chia seeds and stir thoroughly so they distribute evenly.
3. Divide the mixture into 7 individual 12 oz glass jars.
4. Wash and dry the berries, then top each jar with ¼ cup blueberries and ¼ cup raspberries.
5. Seal and refrigerate for at least 4 hours, or overnight.

Macro Profile Per Serving

• Calories: 320
• Protein: 45g
• Fiber: 12g
• Net Carbs: ~15g
• Fat: 9g

The Mid-Day Fuel – Cajun Steak & 50/50 Mash

A balanced meal using a cauliflower-potato blend to keep fiber high while managing carb intake.

Yields: 7 servings
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients

• 3 lbs lean sirloin or flank steak, cubed
• 3.5 lbs potatoes, skins on, chopped
• 2 large heads cauliflower, broken into florets
• 4 tbsp grass-fed butter or tallow
• 4 tbsp Cajun seasoning

Instructions

1. Boil the potatoes and cauliflower in salted water until fork-tender, about 15 minutes.
2. Drain thoroughly, then add 2 tbsp butter or tallow and mash.
3. Leave the potato skins on for added fiber.
4. Divide the mash into 7 containers.
5. Toss the steak in Cajun seasoning.
6. Sear in a large skillet over high heat with the remaining butter or tallow for 3–4 minutes until browned.
7. Place the steak over the mash and portion for storage or serving.

Macro Profile Per Serving

• Calories: 480
• Protein: 52g
• Fiber: 6g
• Net Carbs: 22g
• Fat: 18g

The Shred Dinner – Garlic Alfredo Steak & Broccoli

A high-protein, low-carb staple built around animal-based fats and cruciferous fiber.

Yields: 7 servings
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients

• 3 lbs lean sirloin or flank steak, cubed
• 14 cups broccoli florets, about 3–4 heads
• 7 tbsp grass-fed butter
• 1 cup light cream cheese
• 7 tbsp grated Parmesan
• ½ cup beef broth, to thin
• Garlic powder, red pepper flakes, salt, and black pepper

Instructions

1. Steam-fry the broccoli in a large pan with a splash of water and a lid for 5 minutes until tender-crisp.
2. Divide the broccoli into 7 glass containers.
3. Season the steak with garlic, salt, and pepper.
4. Sear in grass-fed butter over high heat for 3–4 minutes until browned.
5. Layer the steak over the broccoli.
6. Lower the heat and stir in the cream cheese, Parmesan, and red pepper flakes.
7. Whisk in the beef broth until smooth and drizzle over each portion.

Macro Profile Per Serving

• Calories: 445
• Protein: 52g
• Fiber: 5g
• Net Carbs: 6g
• Fat: 24g

Shopping List

Protein

• 3 lbs lean sirloin or flank steak
• 7 cups non-fat plain Greek yogurt
• 7 scoops vanilla whey protein powder or collagen protein powder

Produce

• 1 ¾ cups blueberries
• 1 ¾ cups raspberries
• 3.5 lbs potatoes
• 2 large heads cauliflower
• 14 cups broccoli florets

Dairy

• 1 cup light cream cheese
• 7 tbsp Parmesan cheese

Pantry

• 14 tbsp chia seeds
• 4 tbsp Cajun seasoning
• 1 tsp garlic powder, or to taste
• 1 tsp red pepper flakes, or to taste
• Salt, to taste
• Black pepper, to taste
• ½ cup beef broth

Fats and Extras

• Splash of unsweetened almond milk, as needed
• 4 tbsp grass-fed butter or tallow

In Closing

Phase 2 is about making your nutrition feel automatic, not overwhelming. When your meals are planned, your macros are aligned, and your prep routine is simple enough to repeat, consistency stops feeling like pressure and starts feeling like momentum. That’s the real power of a system like this: it supports your goals without demanding more from you than you can realistically give.

Disclaimer This recipe collection is for informational purposes only and is not intended as medical, nutritional, or dietary advice. Individual calorie, protein, and fiber needs vary based on age, body composition, activity level, medical history, and personal goals. Before making major changes to your diet, consult a qualified healthcare professional or registered dietitian, especially if you have a medical condition, food sensitivity, or specific nutrition concern. High-fiber foods may also affect digestion differently from person to person, so adjust portions as needed.

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Until next time, shine amongst the stars!

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