Meal Prep
Triple B’s Spiced Honey Ham
Sunday-dinner energy, packed for a weekday lunch. This spiced honey ham brings together a sweet maple glaze, a little Cajun heat, creamy mashed potatoes, and roasted green beans. An apple-maple injection gives the ham another layer of flavor, while the sides keep the whole meal familiar and satisfying. It takes a little more oven time than a skillet meal, but most of that time gives you room to get the rest of the prep done.
- Prep
- 20 min
- Cook
- 75 min
- Makes
- 4 servings
High protein
Triple B’s Spiced Honey Ham
45.5g protein706 calories per serving
- Prep Time
- 20 mins
- Cook Time
- 75 mins
- Total Time
- 95 mins
Equipment
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- 1 9x13 Baking Dish- Use a dish that fits the ham snugly; cover with foil.
- 1 Large baking sheets
- 1 Cheap pot
- 1 Pasta strainer
- 1 Basic knife set
- 1 Basic Utensils- Include a potato masher and pastry brush.
- 1 Mixing Bowls
- 1 Cutting Boards
- 1 Meal Prep Containers
- 1 Meat injector
- 1 Instant-read thermometer
Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Ham
For the Injection
For the Spiced Maple Glaze
For the Mashed Potatoes
For the Roasted Green Beans
Instructions
Food safety: Use fully cooked ham, not raw fresh ham.
2 lb fully cooked honey ham
6 tbsp apple juice, 1 tbsp maple syrup
½ cup apple juice
2 lb potatoes
¼ cup maple syrup, 1 tbsp Cajun seasoning, ¼ tsp cayenne pepper, ½ tsp paprika, 1 tbsp apple juice, ½ tsp apple cider vinegar
¼ cup maple syrup, 1 tbsp Cajun seasoning, ¼ tsp cayenne pepper, ½ tsp paprika, 1 tbsp apple juice, ½ tsp apple cider vinegar
1 lb green beans, 1 tbsp olive oil, ½ tsp garlic powder, ¼ tsp salt, ¼ tsp black pepper
2 lb potatoes, ½ cup 2% milk, 2 tbsp butter, ¼ tsp salt, ¼ tsp black pepper
Recipe notes
Choose your ham: Use fully cooked ham, not raw fresh ham. Choose a honey ham and leave out its separate glaze packet. Weigh the listed amount of edible meat before reheating; a bone does not count toward the amount you need.
Plan the oven time: The ham warms first at a lower temperature. Once it is finished, let it rest while the oven heats up for the green beans. Use that window to finish the mashed potatoes.
About the estimate: Nutrition includes both sides and all prepared injection and glaze, even if some injection leaks out. The separate roasting juice is excluded because the pan liquid is discarded. Serving that liquid adds nutrition beyond the estimate. Ham brands and Cajun blends vary, especially in sodium.
Nutrition
Per servingEstimates for one serving.
- Calories
- 706 kcal
- Protein
- 45.5 g
- Fat
- 21.6 g
- Carbs
- 85.8 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 8.66 g
- Polyunsaturated Fat
- 1.96 g
- Monounsaturated Fat
- 9.78 g
- Trans Fat
- 0.25 g
- Cholesterol
- 139 mg
- Sodium
- 2,445 mg
- Potassium
- 3,420 mg
- Fiber
- 7.8 g
- Sugar
- 37.9 g
- Added Sugar
- 28.4 g
- Vitamin A
- 137 mcg RAE
- Vitamin C
- 68.74 mg
- Vitamin D
- 0.35 mcg
- Calcium
- 157 mg
- Iron
- 4.25 mg
Estimated ingredient cost
$3.92 per serving · $15.67 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- fully cooked honey ham: $8.48
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Uses listed per-pound price. Purchase weight includes any bones or trim; lean shoulder uses the boneless shoulder product, not a measured lean-only quote.
Walmart: Marketside Natural Juice Boneless Spiral-Cut, Honey Cured Double Glazed Ham, Whole Muscle Cut, Pork, 3 - 4.8 lbs, 13g grams of protein per serving · Price checked 2026-09-21
- apple juice: $0.14
124 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 248 g Roasting-pan apple juice is discarded as instructed; assume no material amount is served. Glaze and injection apple juice remain fully counted. This is a kitchen estimate, not a measured retention rate. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value No Added Sweeteners 100% Apple Juice, 64 fl oz · Price checked 2026-09-21
- apple juice: $0.11
93 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fl oz = 31 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value No Added Sweeteners 100% Apple Juice, 64 fl oz · Price checked 2026-09-21
- maple syrup: $0.35
20 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 20 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Pure Maple Syrup, 8 fl oz · Price checked 2026-09-21
- maple syrup: $1.37
78.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 315 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Pure Maple Syrup, 8 fl oz · Price checked 2026-09-21
- Cajun seasoning: $0.09
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g; Editorial ground-spice blend estimate: 2 g/tsp, not a claimed package-label weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Slap Ya Mama Original Blend Cajun Seasoning, 8 oz Canister Bold Louisiana-Style Spice for Everyday Cooking · Price checked 2026-09-21
- cayenne pepper: $0.03
0.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Cayenne Pepper, 2.25 oz · Price checked 2026-09-21
- paprika: $0.02
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
- apple juice: $0.02
15.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fl oz = 31 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value No Added Sweeteners 100% Apple Juice, 64 fl oz · Price checked 2026-09-21
- apple cider vinegar: $0.01
2.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Apple Cider Vinegar, 32 fl oz · Price checked 2026-09-21
- potatoes: $1.19
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Russet Potatoes , 5 lb Bag · Price checked 2026-09-21
- 2% milk: $0.09
122.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 245 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value, 2% Reduced Fat Milk, Gallon · Price checked 2026-09-21
- butter: $0.24
28.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- green beans: $3.29
453.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product; brand and package size may differ.
Walmart: Marketside Fresh Green Beans · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic powder: $0.02
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein45.5g25%
- Carbs85.8g48%
- Fat21.6g27%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Ham, mashed potatoes, and green beans do not need a holiday to earn a spot on the menu. This version takes that familiar dinner and gives it a little more personality: maple sweetness on the outside, Cajun seasoning and cayenne for heat, and an apple-maple injection underneath it all. The potatoes give you something creamy alongside the glaze, and the roasted green beans round out the container. It is a full meal you can portion now and look forward to later.
Start with fully cooked honey ham. You are warming it through and building the glaze, so there is no need to approach it like a raw roast. Keep the injection smooth and separate from the spice mixture; an injector full of Cajun seasoning is a good way to spend your afternoon clearing a clogged needle. Add the apple-maple mixture a little at a time and stop when it starts leaking back out easily. The glaze handles the outside, with two applications to help coat the ham instead of sending everything straight to the bottom of the pan.
The useful trick here is the order of operations. Get the ham covered and into the oven, then turn your attention to the potatoes. While they simmer, trim and dry the green beans and mix the glaze. Once the ham is finished, it can rest while the oven comes up to the higher roasting temperature for the beans. Finish mashing the potatoes during that window. There are three components, but they do not all need your hands at once. Dry beans and a little space on the sheet pan help the edges brown; crowded, wet beans are much more likely to steam.
For meal prep, slice the ham before packing it and divide the meat, potatoes, and beans evenly among your containers. Spread the slices out enough that you can turn them easily when reheating. Any glaze left on the serving platter can go over the ham, but discard the roasting-pan liquid as directed. Everything in this container can warm together, which makes it an easy lunch to take along without a collection of separate toppings to assemble.
Microwave a refrigerated portion on high for 90 seconds, stir the potatoes and turn the ham and beans, then heat for another 45 seconds. Continue in short intervals as needed until the meal reaches 165°F throughout. A small splash of milk can loosen potatoes that have thickened in the refrigerator; stir it in before the final heating interval. The exact time depends on your microwave and portion size, so treat that sequence as a starting point rather than a guarantee. Gentle reheating and checking between intervals help keep the ham from drying out.
This is also a useful recipe for thinking about the cost of the food you actually use. A ham may be sold in a package larger than this batch needs, and the maple syrup, spices, and apple juice will often carry into another meal. Set aside the recipe's edible ham weight and plan for the extra instead of treating the whole purchase as one batch. For another comforting pork dinner, try the French onion smothered pork chops, or browse the high-protein pork recipes and oven-baked meal-prep collection for the rest of your week.
Notes from your kitchen
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