5 High Protein Meal Prep Recipes

Sharing 5 high-protein meal prep recipes! Some new inspiration should you’re seeking to amp up your protein consumption.

Hi pals! How are ya? I hope you’re having a beautiful morning.

Today, I need to speak about protein and the significance of wholesome meal prep. Personally, I purpose to devour 4-5 palm-sized servings of protein every day, contemplating elements akin to my objectives, exercise degree, and physique composition. However, I’ve discovered that hitting this protein aim may be difficult if I haven’t completed some advance planning and prepping. I’ve realized that having protein available within the fridge makes a big distinction. To make it simpler to achieve my every day protein goal, I now dedicate time every week to cut veggies and put together some protein staples. This means, I’m higher ready to satisfy my protein wants and construct muscle. In addition to protein, it’s necessary to deal with consuming omega-3 fatty acids, that are helpful for general well being.

For at present’s put up, I’m sharing some tremendous straightforward recipes with nice sources of protein should you’re on the lookout for new inspiration! These are meat-based, however listed below are some plant-based protein concepts for my veggie and vegan pals: tempeh bacon, edamame, black beans, mung bean pasta, sprouted tofu scramble, and lentils within the instantaneous pot.

I had to make use of a inventory photograph as a result of I’ve a tough time making meat look appetizing… and I feel the asparagus is faux?? Taking votes)

5 High Protein Meal Prep Recipes

Whole Chicken in a Crockpot

• Prep time: 15 min
• Cook Time: 4-6 hours/ 8 hours

Ingredients:

• 1- 3.5-4.5lb complete rooster, giblets eliminated, patted dry
• 1 candy onion, chopped
• Salt, to style
• Pepper, to style

Directions:

Place onion within the backside of a 6 qt crock pot.  Add the rooster, breast facet down. No liquid is required because the rooster will make its personal juices with the onion and grease from the fats from the rooster pores and skin.  Season liberally with salt and pepper. Cook on low for 8 hours or excessive for 4-6 hours till the interior temperature is 165 on the thickest a part of the rooster. Cool fully, take away pores and skin & bones, and shred the rooster or reduce complete items of thighs, breasts, and wings to retailer for meals all through the week.

Meal concepts:

• BAS: huge a$$ salad with all of the veggies and avocado plus shredded rooster and Primal Kitchen Ranch dressing (I ordered mine from Thrive Market)
• Chicken with air fryer broccoli & whipped potatoes
• Chicken enchiladas
• Burrito bowls with rooster black beans, rice, cilantro, bitter cream, and many others.
• Chicken salad

Sheet Pan Creamy Dill Salmon

• Prep time: quarter-hour
• Cook time: 20 minutes

Ingredients:

• 1- 1.5 lbs complete salmon filet
• 3 Tbsp avocado oil mayo
• 1 Tsp contemporary dill
• 1 Tsp grainy mustard
• Pepper
• Salt
• 1 Tbsp onion powder
• 4 lemon slices

Directions:

Preheat the oven to 400 levels. Line a baking sheet with parchment paper. Place salmon pores and skin facet down. Combine the mayo and grainy mustard in a small bowl.  Spread evenly excessive of the salmon. Sprinkle with contemporary dill, onion powder, salt and pepper.

Bake for 20 minutes or till the interior temperature reaches 140 levels.

Meal concepts:

• Add your favourite greens
• Pair with a candy potato or whipped potatoes
• Place over zoodles
• Serve with protein rice* or rice pasta
• Cut into small items and put within a siete almond flour tortilla with greens and tomatoes
• Make it a sheet pan meal by surrounding it with asparagus and chopped zucchini.
• Add protein rice* if a starch is desired
• *Protein Rice: 1 cup jasmine rice 1 ½ c. rooster bone broth. Bring rice and rooster broth to a boil. Reduce warmth to low, cowl and simmer for 15-20 minutes.  Remove from warmth, preserve coated, and let stand for 10 minutes.  Fluff with a fork and serve.

Juicy Brined Oven Roasted Turkey Breast

• Prep time: 20 minutes
• Cook time: 60-90 minutes

Ingredients:

• 3.5-5 lb Bone-in Turkey Breast
• 1 cup dill pickle juice
• ½ cup coarse salt, like Redmonds Real salt
• 1 tbsp onion powder
• ½ tsp garlic powder
• 2 tbsp dried chives
• 1 tbsp black peppercorns
• 2 cups rooster bone broth
• 2 tbsp ghee or olive oil

Directions:

In a 2-gallon Ziploc bag, mix all components aside from bone broth & ghee/olive oil. Add simply sufficient clear, filtered water to cowl the turkey breast. Close the Ziploc bag and place it within the fridge in a single day or for a minimum of 8 hours.

Remove the turkey breast from the brine and pat dry with paper towels. Place within the backside of a heavy Dutch oven and add 2 cups of rooster bone broth.

Rub the turkey breast down with ghee or olive oil. Season with extra salt & pepper as desired.

Bake at 375 levels for 60-90 minutes uncovered or till the interior temperature is 165 levels when a thermometer is inserted within the thickest a part of the breast. Let relaxation for a minimum of 10 minutes earlier than slicing and serving. Store within the fridge for as much as 4 days. Great for fast lunchtime meals!

Meal concepts:

• Serve with broccoli & whipped potatoes
• Serve with baked candy potato and inexperienced beans
• Turn into “turkey salad”
• Serve in lettuce cups with peanut sauce
• Serve with protein rice & asparagus

Bacon Burgers

• Prep time: 20-Half-hour
• Cook time: 8 minutes

Ingredients:

• 1 lb grass-fed floor beef sirloin or floor bison
• 4 items of uncooked, thick-cut bacon, chopped into items
• 1 egg yolk
• ½ tsp garlic powder
• 1 tsp onion powder
• Salt
• Pepper

Directions:

Combine all components in a bowl till simply mixed. Do not overmix the meat or it should result in powerful burgers. Form into 4 equal patties. Grill or pan-fry till medium.  Remove from warmth and serve instantly or retailer within the fridge for as much as 4 days.

Meal concepts:

• Perfect for a burger in a bowl for a fast, weeknight meal (served with chopped lettuce, tomato, purple onion, dill pickles, cheese if desired, and ketchup and mustard on high)
• Breakfast burger with an egg on high and sauteed asparagus (such a fast and straightforward high-protein breakfast thought)
• Crumble over a baked potato and high with bitter cream and chives
• Great with grilled romaine, Caesar dressing, and sliced avocados

Turkey Meatballs

• Prep time: 5 minutes
• Cook time: quarter-hour

Ingredients:

• 1 lb floor turkey
• 1/4 cup almond meal
• 1 egg
• 1 splash of Worcestershire sauce
• Garlic powder, salt, and pepper

Directions:

Preheat the oven to 375 and line a baking sheet with parchment paper for simple clean-up.

In a big bowl, mix all the components – I like to make use of beneficiant quantities of garlic powder, salt, and pepper – utilizing your palms till well-mixed.

Use a melon ball scooper and your palms to kind 12-15 balls and place them onto the baking sheet.

Bake for about quarter-hour, till browned and inside temperature reaches 165 levels. Let cool fully and retailer in a sealed container within the fridge for as much as 5 days, or within the freezer in a Ziplock bag (<— that is my methodology).

Meal concepts:

• Turkey sub with turkey meatballs, Rao’s marinara, and basil in your favourite wrap or on toast
• Thai curry meatballs! Saute some veggies on the stovetop (like bell pepper, onion, zucchini, and garlic), after which stir in 1 tablespoon of purple curry paste and a can of coconut milk. Add the meatballs, warmth by means of, and serve on zoodles, or your favourite rice.
• Break up into crumbles and add to an egg scramble
• Break up into crumbles and make tacos with 2 of your favourite tortillas, cabbage slaw, salsa, and avocado

So inform me pals: What are your favourite high-protein meal-prep concepts? Turkey meatballs and eggs within the instantaneous pot are staples round right here.

Also value mentioning once more is that I’ve been shopping for all of our meat and fish from Butcher Box recently and am blown away. away. They have so many natural and wild choices, they’re a B Corp, and all the pieces has been tremendous contemporary and scrumptious. You can use my referral hyperlink for floor beef for all times and $30 off.

Hope you’ve a beautiful day and I’ll see ya quickly!

xoxo

Gina

More:

10 high-protein snacks with out protein powder

5 straightforward meal prep salad recipes

My private meal prep blueprint

How to cook dinner salmon 10 alternative ways