Vanilla Protein Shake & Turkey Roll-Ups

A perfect meal prep combo featuring a creamy vanilla protein shake paired with savory turkey roll-ups. This protein-rich duo makes an ideal lunch or post-workout meal that’s both satisfying and nutritious.

Quick Info

• Prep Time: 25 minutes
• Total Time: 25 minutes
• Servings: 7 (3 roll-ups per serving)
• Calories per Serving: 380 kcal (shake + 3 roll-ups)
• Meal Prep Friendly: Yes
• Difficulty Level: Easy

Ingredients

Vanilla Protein Shake

• 1 scoop TF Vanilla Protein Powder
• 1 cup unsweetened almond milk

French Onion Spread

• 1 cup cream cheese, softened
• ¼ cup minced shallots
• 2 tablespoons minced chives
• Pinch of Himalayan salt

Roll-Ups

• 21 slices deli turkey
• 1 red bell pepper, thinly sliced
• 1 cucumber, thinly sliced
• 1 cup microgreens or greens of choice

Kitchen Tools Needed

• Blender or shaker bottle
• Mixing bowl
• Sharp knife
• Cutting board
• Vegetable peeler or mandoline (optional)
• Measuring cups and spoons
• Storage containers
• Plastic wrap
• Hand mixer (optional, for spread)

Instructions

Vanilla Protein Shake

1. Add almond milk to blender or shaker bottle
2. Add protein powder
3. Blend or shake vigorously until smooth
4. Serve immediately

French Onion Spread

1. Ensure cream cheese is at room temperature
2. In a mixing bowl, combine softened cream cheese, minced shallots, and chives
3. Add pinch of Himalayan salt
4. Mix until well combined and smooth
5. Store in airtight container

Turkey Roll-Ups (Assembly)

1. Lay turkey slice flat
2. Spread 1 tablespoon French onion mixture
3. Add bell pepper strips
4. Layer cucumber slices
5. Top with microgreens
6. Roll tightly from one end to the other
7. Repeat with remaining ingredients

Pro Tips

• Soften cream cheese fully for easier mixing
• Slice vegetables extra thin for better rolling
• Pat vegetables dry to prevent soggy wraps
• Roll tightly and secure with toothpick if needed
• For meal prep, store components separately

Nutritional Information (per serving – 1 shake + 3 roll-ups)

• Calories: 380
• Protein: 42g
• Carbohydrates: 12g
• Dietary Fiber: 3g
• Fat: 22g
• Calcium: 35% DV
• Iron: 15% DV
• Vitamin A: 45% DV
• Vitamin C: 80% DV

Storage Guide

• French Onion Spread: Up to 7 days refrigerated
• Sliced Vegetables: 3-4 days in airtight container
• Turkey Slices: 5 days in original packaging
• Assembled Roll-Ups: Best eaten within 24 hours
• Protein Shake: Make fresh daily

Meal Prep Strategy

Sunday Prep:

1. Make French onion spread
2. Slice all vegetables
3. Portion ingredients into containers
4. Store separately in refrigerator

Daily Assembly:

1. Make fresh protein shake
2. Assemble 3 roll-ups
3. Pack in lunch container

Variations & Customizations

Protein Shake Add-ins:

• Handful of spinach
• ½ banana
• 1 tablespoon chia seeds
• Ice for thickness
• Cinnamon for flavor

Roll-Up Options:

• Swap turkey for chicken or roast beef
• Try different bell pepper colors
• Add avocado (day of eating)
• Use lettuce instead of microgreens
• Add sprouts or shredded carrots

Special Notes

• Total recipe yields 21 roll-ups (7 servings)
• Each serving = 3 roll-ups
• Protein shake should be made fresh daily
• Assemble roll-ups just before eating for best results
• Can halve recipe for smaller households

Time-Saving Tips

• Use a mandoline for consistent vegetable slices
• Prep all components on Sunday for the week
• Label containers with dates
• Stack turkey slices with wax paper between for easy separation

This meal combo provides a perfect balance of protein, healthy fats, and vegetables while being convenient for busy lifestyles. The protein shake offers quick nutrition while the roll-ups provide lasting energy throughout the day.

Note: Nutritional values are approximate and may vary based on specific ingredients used.