Share 5 high protein meal prep recipes! If you want to increase your protein intake, here’s some new inspiration.
Hello friends! how are you? I hope you all manage to weather the chaos of the holiday season.
Today I want to talk about the importance of protein and healthy meal preparation. Personally, I aim to consume four to five palm-sized servings of protein each day, taking into account factors such as goals, activity level, and body composition. However, I find that without planning and preparation, this protein goal is difficult to achieve. I’ve found that having protein in my fridge for quick meals makes a huge difference when I’m making healthy lunches or busy weekday dinners. Additionally, to help me reach my daily protein goals, I take time each week to chop my vegetables and prepare protein staples. This way, you’ll be ready to assemble high-protein dinners and other meals that will meet your protein needs and help build muscle. However, in addition to protein, it’s important to focus on consuming omega-3 fatty acids, which are beneficial to your overall health.
In today’s post, I’m sharing some super easy recipes for those looking for some new inspiration, including an easy and delicious whole chicken recipe that’s rich in protein. These are meat-based, but here are some plant-based protein ideas for your vegetarian or vegan friends. Things like tempeh bacon, edamame, black beans, mung bean pasta, sprouted tofu scramble, and lentils in the Instant Pot.
I had to use a stock photo because it’s hard to make the meat look appetizing…and I think the asparagus is fake??Voting now open)
5 High-Protein Meal Prep Recipes
crockpot whole chicken
- Preparation time: 15 minutes
- Cooking time: 4-6 hours/8 hours
material:
- 1 – 3.5-4.5 lb whole chicken, gutted and patted dry
- 1 sweet onion (chopped)
- Salt (appropriate amount)
- pepper, to taste
direction:
Place onions in the bottom of a 6-quart pot. Add the chicken, breast side down. No liquid is needed as the chicken makes its own juices from the fat in the onions and chicken skin. Season generously with salt and pepper. Cook on low for 8 hours or on high for 4 to 6 hours until the internal temperature of the chicken in the thickest part is 165 degrees. Allow to cool completely, remove skin and bones, then shred the chicken or cut whole thighs, breasts, or wings and save for a week’s worth of meals.
Meal ideas:
- BAS: Big $$ salad with all the veggies and avocado, shredded chicken and Primal Kitchen Ranch dressing (I ordered it here) thriving market)
- chicken and air fryer broccoli and whipped potatoes
- chicken enchilada
- Burrito bowl with chicken black beans, rice, cilantro, sour cream, and more.
- chicken salad
Sheet Pan Creamy Dill Salmon
- Preparation time: 15 minutes
- Cooking time: 20 minutes
material:
- 1 to 1.5 pounds whole salmon fillet
- 3 tablespoons avocado oil mayonnaise
- 1 teaspoon fresh dill
- 1 teaspoon grain mustard
- pepper
- salt
- 1 tablespoon onion powder
- 4 lemon slices
direction:
Preheat oven to 400 degrees. Place parchment paper on a baking sheet. Place the salmon skin side down. Combine mayonnaise and grain mustard in a small bowl. Spread evenly over the salmon. Sprinkle with fresh dill, onion powder, salt and pepper.
Bake for 20 minutes or until internal temperature reaches 140 degrees.
Meal ideas:
- Add your favorite vegetables
- Pair with sweet potato or whipped potato
- place on top of zoodles
- Serve with protein rice* or rice pasta
- Cut into small pieces and add to Siete almond flour tortillas with greens and tomatoes.
- Surround with asparagus and chopped zucchini for a sheet pan meal.
- Add protein rice* if you need more starch
- *Protein rice: 1 cup jasmine rice, 1 1/2 c. Chicken soup. Bring rice and chicken soup to a boil. Reduce heat, cover and simmer for 15-20 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and enjoy.
Oven roasted juicy cured turkey breast
- Preparation time: 20 minutes
- Cooking time: 60-90 minutes
material:
- 3.5 to 5 pounds bone-in turkey breast
- 1 cup dill pickle juice
- 1/2 cup coarse salt, such as Redmond’s Real Salt
- 1 tablespoon onion powder
- Garlic powder 1/2 teaspoon
- 2 tablespoons dried chives
- 1 tablespoon black pepper
- 2 cups chicken soup
- 2 tablespoons ghee or olive oil
direction:
In a 2-gallon Ziploc bag, combine all ingredients except bone broth and ghee/olive oil. Add enough clean, filtered water to cover the turkey breast. Close the ziplock bag and place in the refrigerator overnight or for at least 8 hours.
Remove the turkey breast from the brine and pat dry with paper towels. Place in the bottom of a heavy Dutch oven and add 2 cups of chicken broth.
Rub the turkey breast with ghee or olive oil. Season with additional salt and pepper as needed.
Bake, uncovered, at 375 degrees for 60 to 90 minutes, or until a thermometer inserted into the thickest part of the breast registers 165 degrees. Let rest for at least 10 minutes before slicing and serving. Store in the refrigerator for up to 4 days. Perfect for a quick lunchtime meal!
Meal ideas:
- Served with broccoli and whipped potatoes
- Served with roasted sweet potato and green beans
- Transformed into “turkey salad”
- Serve in lettuce cups with peanut sauce.
- Serve with protein rice and asparagus
bacon burger
- Preparation time: 20-30 minutes
- Cooking time: 8 minutes
material:
- 1 pound grass-fed ground beef sirloin or ground bison
- 4 slices of fresh, thick-sliced bacon (chopped)
- 1 egg yolk
- Garlic powder 1/2 teaspoon
- 1 teaspoon onion powder
- salt
- pepper
direction:
Combine all ingredients in a bowl. Do not overmix the meat. If you overmix, you’ll end up with a tough burger. Shape into 4 equal patties. Grill or fry until medium-high. Remove from heat and serve immediately, or store in the refrigerator for up to 4 days.
Meal ideas:
- Perfect for a bowl of burgers for a quick weeknight meal (garnish with shredded lettuce, tomato, red onion, dill pickle, and optional cheese, and top with ketchup and mustard)
- Breakfast Burger with Egg and Sauteed Asparagus (a quick and easy high protein breakfast idea)
- Crumble over baked potato and top with sour cream and chives.
- Great with grilled romaine, Caesar dressing, and sliced avocado
turkey meatballs
- Preparation time: 5 minutes
- Cooking time: 15 minutes
material:
- 1 pound ground turkey
- 1/4 cup almond meal
- 1 egg
- 1 sprig of Worcestershire sauce
- garlic powder, salt, pepper
direction:
Preheat the oven to 375 degrees and line a baking sheet with parchment paper for easy cleanup.
Combine all ingredients in a large bowl and mix by hand until well combined. I use lots of garlic powder, salt, and pepper.
Using a melon ball scooper and your hands, form 12 to 15 balls and place on a baking sheet.
Bake until internal temperature reaches 165 degrees and is golden brown, about 15 minutes. Once completely cool, store in an airtight container in the refrigerator for up to 5 days, or in a Ziploc bag in the freezer (<—this is my method).
Meal ideas:
- Turkey sub with turkey meatballs, Rao’s marinara and basil on your favorite wrap or toast
- Thai curry meatballs! Stir-fry some vegetables (bell peppers, onions, zucchini, garlic, etc.) on the stove, then add 1 tablespoon of red curry paste and a can of coconut milk. Add the meatballs, heat through, and serve over zoodles or your favorite rice.
- Crumble and add to scrambled eggs
- Crumble it and make tacos with 2 tortillas of your choice, cabbage slaw, salsa, and avocado
So tell your friends: What’s your favorite idea for high-protein meal prep? Turkey meatballs and eggs in the Instant Pot are a staple around here.
Again, I’ve been buying all my meat and fish from Butcher Box lately and I’m amazed. Away. It had a lot of organic and wild ingredients, it was a B Corp, and it was all super fresh and delicious. can be used You can purchase a lifetime supply of ground meat and $30 off with my referral link.
Have a great day! See you soon!
Shit
Gina
more:
10 high-protein snacks that don’t use protein powder
5 Easy Meal Prep Salad Recipes
My personal meal prep blueprint
10 ways to cook salmon
