5 High-Protein Meal Prep Ideas

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5 High-Protein Meal Prep Ideas

If you're looking to stay full, energized, and support muscle growth, high-protein meal prep is the way to go! Here are 5 easy and delicious high-protein meal prep ideas to keep you on track throughout the week.



1️⃣ Grilled Chicken & Quinoa Bowl

Ingredients

  • 2 chicken breasts (grilled and sliced)
  • 1 cup quinoa (cooked)
  • 1 cup broccoli (steamed)
  • 1/2 avocado (sliced)
  • Olive oil and lemon juice (for dressing)
  • Salt and pepper to taste

Instructions

  1. Grill chicken breasts and slice them thinly.
  2. Cook quinoa and steam the broccoli.
  3. Assemble the meal by placing quinoa at the bottom, adding sliced chicken, steamed broccoli, and avocado on top.
  4. Drizzle olive oil and lemon juice, then season with salt and pepper.
  5. Store in meal prep containers for an easy, high-protein lunch or dinner!

2️⃣ Turkey and Veggie Stir-Fry

Ingredients

  • 1 lb ground turkey
  • 1 red bell pepper (sliced)
  • 1 zucchini (sliced)
  • 1/2 cup carrots (sliced)
  • 1/4 cup soy sauce or coconut aminos
  • 1 tbsp olive oil
  • Garlic (minced)
  • Salt and pepper to taste

Instructions

  1. Heat olive oil in a pan and cook the ground turkey until browned.
  2. Add garlic and stir-fry the vegetables (bell pepper, zucchini, and carrots) until tender.
  3. Add soy sauce or coconut aminos and stir to coat the turkey and vegetables.
  4. Season with salt and pepper to taste.
  5. Divide into meal prep containers for a protein-packed, veggie-loaded meal!

3️⃣ Beef and Sweet Potato Chili

Ingredients

  • 1 lb lean ground beef
  • 2 medium sweet potatoes (peeled and diced)
  • 1 can black beans (drained and rinsed)
  • 1 can diced tomatoes
  • 1 onion (diced)
  • 2 cloves garlic (minced)
  • Chili powder, cumin, salt, and pepper to taste

Instructions

  1. Brown the ground beef in a large pot.
  2. Add the onion and garlic, and cook until softened.
  3. Stir in the diced sweet potatoes, black beans, and tomatoes.
  4. Add chili powder, cumin, salt, and pepper.
  5. Simmer for 30 minutes or until the sweet potatoes are tender.
  6. Portion into containers and refrigerate for a hearty, high-protein meal!

4️⃣ Salmon & Asparagus Sheet Pan Meal

Ingredients

  • 2 salmon fillets
  • 1 bunch of asparagus (trimmed)
  • 1 tbsp olive oil
  • Lemon slices
  • Garlic powder, salt, and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Place salmon fillets and asparagus on a baking sheet.
  3. Drizzle with olive oil, then season with garlic powder, salt, and pepper.
  4. Add lemon slices on top of the salmon fillets.
  5. Bake for 12-15 minutes or until the salmon is cooked through.
  6. Divide into meal prep containers for a quick and easy high-protein meal!

5️⃣ Egg Muffins with Spinach and Cheese

Ingredients

  • 6 large eggs
  • 1 cup spinach (chopped)
  • 1/2 cup shredded cheese (cheddar or mozzarella)
  • 1/4 cup diced ham or turkey (optional)
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Grease a muffin tin and divide the spinach, cheese, and optional meat into the muffin cups.
  3. In a bowl, whisk the eggs, salt, and pepper.
  4. Pour the egg mixture evenly into each muffin cup.
  5. Bake for 18-20 minutes until the egg muffins are set.
  6. Let them cool, then store them in the fridge for a grab-and-go high-protein breakfast or snack!

🍽️ Tips

  • For variety, try swapping different vegetables or proteins in each meal prep.
  • You can batch cook quinoa, sweet potatoes, and rice in advance to save time on prep day.
  • Store meals in airtight containers to keep them fresh throughout the week.
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