High Protein Meal Prep Ideas
Elevate your meal prep with these delicious and nutritious high-protein recipes designed to fuel your day and keep you satisfied. Each recipe is crafted to provide a substantial amount of protein, essential for muscle repair, energy, and overall health. These meals are perfect for busy schedules, offering a balance of flavor and convenience. Here’s a breakdown of five high-protein meal prep ideas:
1. Chicken and Quinoa Salad
Total Protein: ~72 grams
Ingredients:
- 2 large chicken breasts (about 1 pound)
- 1 cup quinoa
- 2 cups water or chicken broth (for cooking quinoa)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup sliced olives (optional)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
1. Cook the Chicken: Season chicken breasts with salt and pepper. Grill or bake at 375°F (190°C) for 20-25 minutes until fully cooked. Let cool, then slice or dice.
2. Cook the Quinoa: Rinse quinoa under cold water. In a medium pot, bring 2 cups water or chicken broth to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes. Let it sit covered for 5 minutes, then fluff with a fork.
3. Prepare the Salad: In a large bowl, combine cooked quinoa, chicken, cherry tomatoes, cucumber, red onion, feta cheese, and olives.
4. Make the Dressing: Whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
5. Combine and Store: Pour the dressing over the salad and toss to combine. Divide into meal prep containers and store in the refrigerator.
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2. Turkey and Veggie Stir-Fry
Total Protein: ~70 grams
Ingredients:
- 1 pound ground turkey
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 carrot, thinly sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 tablespoon fresh ginger, minced
Instructions:
1. Cook the Turkey: In a large skillet or wok, heat olive oil over medium heat. Add garlic and ginger, sauté for 1 minute. Add ground turkey and cook until browned, breaking it apart with a spoon.
2. Add Vegetables: Add bell peppers, broccoli, snap peas, and carrots to the skillet. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
3. Season: Pour in the soy sauce and stir to coat everything evenly. Cook for another 2 minutes.
4. Cool and Store: Let the stir-fry cool before dividing it into containers. Optionally, serve with brown rice or cauliflower rice.
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3. Salmon and Sweet Potato Bowls
Total Protein: ~90 grams
Ingredients:
- 4 salmon fillets (about 6 ounces each)
- 2 large sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- 2 cups spinach, steamed
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon dried dill
- Salt and pepper to taste
Instructions:
1. Bake the Salmon: Preheat oven to 375°F (190°C). Season salmon fillets with salt and pepper. Place on a baking sheet and bake for 15-20 minutes until cooked through.
2. Roast the Sweet Potatoes: Toss sweet potato cubes with olive oil, salt, and pepper. Spread on a baking sheet and roast at 375°F (190°C) for 25-30 minutes, until tender and slightly crispy.
3. Prepare the Dressing: Mix Greek yogurt, lemon juice, dill, salt, and pepper in a small bowl.
4. Assemble the Bowls: Divide spinach, roasted sweet potatoes, and salmon into meal prep containers. Top with avocado slices and cherry tomatoes. Drizzle with yogurt dressing before serving or keep it on the side.
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4. Beef and Black Bean Chili
Total Protein: ~85 grams
Ingredients:
- 1 pound ground beef
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 bell pepper, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions:
1. Brown the Beef: In a large pot, cook ground beef over medium heat until browned. Drain excess fat.
2. Add Vegetables and Spices: Add onion, bell pepper, and garlic to the pot. Cook until softened. Stir in chili powder, cumin, salt, and pepper.
3. Simmer the Chili: Add black beans and diced tomatoes to the pot. Bring to a simmer and cook for 20-30 minutes, stirring occasionally.
4. Cool and Store: Let the chili cool before dividing it into containers. Refrigerate or freeze for later use.
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5. Egg Muffins
Total Protein: ~77 grams
Ingredients:
- 8 large eggs
- 1 cup fresh spinach, chopped
- 1/2 bell pepper, diced
- 1/4 cup onion, finely chopped
- 1/2 cup cooked turkey sausage, crumbled
- 1/2 cup shredded cheese (cheddar or your choice)
- Salt and pepper to taste
Instructions:
1. Preheat Oven: Preheat oven to 375°F (190°C). Grease a muffin tin or line with paper liners.
2. Prepare the Mixture: In a large bowl, whisk eggs. Add spinach, bell pepper, onion, turkey sausage, cheese, salt, and pepper. Mix well.
3. Fill Muffin Tin: Pour the egg mixture evenly into muffin tin cups.
4. Bake: Bake for 20-25 minutes, or until egg muffins are set and lightly golden.
5. Cool and Store: Allow muffins to cool before removing from the tin. Store in an airtight container in the refrigerator for up to a week.