Share 5 High Protein Meal Prep Recipes! A new inspiration if you want to increase your protein intake.
Hello friends! what are you doing I hope you are managing the chaos of the holiday season well.
Today, I want to talk about protein and the importance of healthy meal prep. Personally, I aim to consume 4-5 palm-sized servings of protein each day, taking into account factors such as goals, activity level, and body composition. However, I’ve found that reaching this protein goal can be difficult if I haven’t done some planning and preparation. I’ve realized that having protein readily available in the fridge for an easy meal makes a big difference when it comes to healthy lunches and busy dinner parties. Additionally, to make it easier to reach my daily protein goal, I now set aside time each week to chop vegetables and prepare some protein staples. That way, I’m better prepared to prepare a high-protein dinner or other meal that will meet my protein needs and help me build muscle. However, in addition to protein, it’s important to focus on consuming omega-3 fatty acids, which are beneficial for overall health.
For today’s post, I’m sharing some super easy recipes, including an easy and delicious whole chicken recipe with great sources of protein, if you’re looking for some new inspiration! These are meat-based, but here are some plant-based protein ideas for my vegetarian and vegan friends: bacon tempeh, edamame, black beans, mung bean pasta, tofu scramble, and pot lentils.
I had to use a stock photo because I have a hard time making the meat look appetizing… and I think the asparagus is fake?? getting votes)
5 high protein meal prep recipes
Whole chicken in a pot
- Preparation time: 15 minutes
- Cooking time: 4-6 hours / 8 hours
Ingredients:
- 1- 3.5-4.5 lbs whole chicken, giblets removed, pat dry
- 1 sweet onion, chopped
- Salt, to taste
- Pepper, to taste
Instructions:
Place the onion in the bottom of a 6 qt saucepan. Add the chicken breast side down. No liquid is needed as the chicken will make its own juices with the onion and fat from the fat from the chicken skin. Season generously with salt and pepper. Cook on low for 8 hours or on high for 4-6 hours until the internal temperature is 165°C in the thickest part of the chicken. Cool completely, remove the skin and bones, and shred the chicken or cut whole pieces from legs, breasts and wings to save for meals throughout the week.
Meal Ideas:
- BAS: large salad with all veggies and avocado plus shredded chicken and Primal Kitchen Ranch dressing (I ordered mine from Thrive Market)
- Chicken with deep-fried broccoli & whipped cream potatoes
- Chicken enchiladas
- Burrito bowl with chicken black beans, rice, cilantro, sour cream, etc.
- Chicken salad
Pan Creamy Dill Salmon Leaf
- Preparation time: 15 minutes
- Cooking time: 20 minutes
Ingredients:
- 1-1.5 kilos of whole salmon fillet
- 3 tablespoons mayonnaise avocado oil
- 1 teaspoon fresh dill
- 1 teaspoon grainy mustard
- Pepper
- Salt
- 1 tablespoon of onion powder
- 4 slices of lemon
Instructions:
Preheat the oven to 400 degrees. Line a baking tray with parchment paper. Place the salmon skin side down. Combine mayonnaise and grainy mustard in a small bowl. Spread evenly over top of salmon. Sprinkle with fresh dill, onion powder, salt and pepper.
Bake for 20 minutes or until the internal temperature reaches 140 degrees.
Meal Ideas:
- Add your favorite vegetables
- Combine with sweet potato or whipped cream
- Place on top of zoodles
- Serve with protein rice* or rice noodles
- Cut into small pieces and put inside an almond flour tortilla with greens and tomatoes
- Make the meal in a pan by surrounding it with asparagus and chopped zucchini.
- Add rice protein* if starch is desired
- *Rice protein: 1 cup jasmine rice 1 ½ c. chicken bone broth. Bring the rice and chicken stock to a boil. Lower the heat, cover and simmer for 15-20 minutes. Remove from heat, keep covered and let stand for 10 minutes. Fluff with a fork and serve.
Juicy turkey breast in brine
- Preparation time: 20 minutes
- Cooking time: 60-90 minutes
Ingredients:
- 3.5-5 pound bone-in turkey breast
- 1 cup pickled dill juice
- ½ cup coarse salt, such as Redmonds Real salt
- 1 tablespoon of onion powder
- ½ teaspoon garlic powder
- 2 tablespoons of dry chives
- 1 tablespoon of black peppercorns
- 2 cups chicken bone broth
- 2 tablespoons of ghee or olive oil
Instructions:
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. Seal the Ziploc bag and refrigerate overnight or for at least 8 hours.
Remove turkey breast from brine and pat dry with paper towels. Place in the bottom of a heavy Dutch oven and add 2 cups of chicken bone broth.
Rub turkey breast with ghee or olive oil. Season with salt and pepper to taste.
Bake at 375 degrees for 60-90 minutes uncovered or until internal temperature reads 165 degrees when inserted into thickest part of breast. Let it rest for at least 10 minutes before slicing and serving. Store in the refrigerator for up to 4 days. Great for quick lunches!
Meal Ideas:
- Serve with broccoli & whipped potatoes
- Serve with baked sweet potato and green beans
- Turn into “Turkey Salad”
- Serve in lettuce cups with peanut sauce
- Serve with protein rice & asparagus
Bacon burgers
- Preparation time: 20-30 minutes
- Cooking time: 8 minutes
Ingredients:
- 1 pound ground beef or grass-fed bison brisket
- 4 pieces raw, coarse bacon, cut into pieces
- 1 egg yolk
- ½ teaspoon garlic powder
- 1 teaspoon onion powder
- Salt
- Pepper
Instructions:
Mix all the ingredients in a bowl until smooth. Do not over mix the meat as this will create tough patties. Shape into 4 equal patties. Grill or fry until medium. Remove from heat and serve immediately or refrigerate for up to 4 days.
Meal Ideas:
- Perfect for a burger in a bowl for a quick, weekend meal (served with shredded lettuce, tomato, red onion, dill pickles, cheese if desired and ketchup and mustard on top)
- Breakfast Burgers with an Egg on Top and Sauteed Asparagus (such a quick and easy high protein breakfast idea)
- Crumble over a baked potato and top with sour cream and chives
- Excellent with grilled romaine, Caesar dressing and sliced avocado
Turkey meatballs
- Preparation time: 5 minutes
- Cooking time: 15 minutes
Ingredients:
- 1 kg ground turkey
- 1/4 cup almond meal
- 1 egg
- 1 splash of Worcestershire sauce
- Garlic powder, salt and pepper
Instructions:
Preheat the oven to 375 and line a baking sheet with parchment paper for easy cleanup.
In a large bowl, combine all the ingredients – I like to use generous amounts of garlic powder, salt and pepper – using your hands until well combined.
Use a melon baller and your hands to form 12-15 balls and place them on the baking sheet.
Bake for about 15 minutes, until they are golden brown and the internal temperature reaches 165 degrees. Let cool completely and store in a sealed container in the refrigerator for up to 5 days or in the freezer in a Ziplock bag (<— this is my method).
Meal Ideas:
- Turkey with turkey meatballs, Rao marinara and basil in your favorite wrap or on toast
- Thai meatballs with curry! Sauté some vegetables on the stovetop (like bell pepper, onion, zucchini, and garlic), then mix in 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.
- Break into crumbles and add to an egg scramble
- Crumble them and make tacos with 2 of your favorite tortillas, coleslaw, salsa and avocado
So tell me friends: What are your favorite high protein meal ideas? Turkey meatballs and eggs in the Instant Pot are staples here.
Also, it’s worth mentioning again that I’ve been buying all our meat and fish from the Butcher Box lately and I’m amazed. away. They have so many organic and wild options, they are a B Corp, and everything was super fresh and delicious. You can use My referral link for lifetime mince and $30 off.
Hope you have a great day and see you soon!
xoxo
Gina
More:
10 High Protein Snacks Without Protein Powder
5 easy meal prep salad recipes
My personal meal prep plan
How to cook salmon 10 different ways
