Sharing 5 high-protein meal prep recipes! Some new inspiration when you’re trying to amp up your protein consumption.
Hello pals! How are you? I hope you’re managing the chaos of the vacation season effectively.
In the present day, I need to discuss protein and the significance of wholesome meal prep. Personally, I purpose to devour 4-5 palm-sized servings of protein every day, contemplating elements similar to my objectives, exercise degree, and physique composition. Nevertheless, I’ve discovered that hitting this protein purpose may be difficult if I haven’t achieved some planning and prepping. I’ve realized that having protein available within the fridge for a straightforward meal makes a major distinction relating to making wholesome lunches and busy weeknight dinners. Plus, to make it simpler to achieve my day by day protein goal, I now dedicate time every week to cut veggies and put together some protein staples. This fashion, I’m higher ready to place collectively a excessive protein dinner or different meal that may meet my protein wants and assist me construct muscle. Nevertheless, along with protein, it’s necessary to deal with consuming omega-3 fatty acids, that are useful for general well being.
For as we speak’s publish, I’m sharing some tremendous simple recipes, together with a straightforward and attractive complete hen recipe, with nice sources of protein when 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 on the spot pot.
I had to make use of a inventory picture as a result of I’ve a tough time making meat look appetizing… and I believe the asparagus is pretend?? Taking votes)
5 Excessive Protein Meal Prep Recipes
Entire Hen in a Crockpot
- Prep time: 15 min
- Prepare dinner Time: 4-6 hours/ 8 hours
Substances:
- 1- 3.5-4.5lb complete hen, giblets eliminated, patted dry
- 1 candy onion, chopped
- Salt, to style
- Pepper, to style
Instructions:
Place onion within the backside of a 6 qt crock pot. Add the hen, breast aspect down. No liquid is required because the hen will make its personal juices with the onion and grease from the fats from the hen pores and skin. Season liberally with salt and pepper. Prepare dinner on low for 8 hours or excessive for 4-6 hours till the interior temperature is 165 on the thickest a part of the hen. Cool fully, take away pores and skin & bones, and shred the hen or lower complete items of thighs, breasts, and wings to retailer for meals all through the week.
Meal concepts:
- BAS: massive a$$ salad with all of the veggies and avocado plus shredded hen and Primal Kitchen Ranch dressing (I ordered mine from Thrive Market)
- Hen with air fryer broccoli & whipped potatoes
- Hen enchiladas
- Burrito bowls with hen black beans, rice, cilantro, bitter cream, and so forth.
- Hen salad
Sheet Pan Creamy Dill Salmon
- Prep time: quarter-hour
- Prepare dinner time: 20 minutes
Substances:
- 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
Instructions:
Preheat the oven to 400 levels. Line a baking sheet with parchment paper. Place salmon pores and skin aspect down. Mix the mayo and grainy mustard in a small bowl. Unfold 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
- Lower 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. hen bone broth. Carry rice and hen broth to a boil. Cut back warmth to low, cowl and simmer for 15-20 minutes. Take away from warmth, hold coated, and let stand for 10 minutes. Fluff with a fork and serve.
Juicy Brined Oven Roasted Turkey Breast
- Prep time: 20 minutes
- Prepare dinner time: 60-90 minutes
Substances:
- 3.5-5 lb Bone-in Turkey Breast
- 1 cup dill pickle juice
- ½ cup coarse salt, like Redmonds Actual salt
- 1 tbsp onion powder
- ½ tsp garlic powder
- 2 tbsp dried chives
- 1 tbsp black peppercorns
- 2 cups hen bone broth
- 2 tbsp ghee or olive oil
Instructions:
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. Shut the Ziploc bag and place it within the fridge in a single day or for at the least 8 hours.
Take away 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 hen bone broth.
Rub the turkey breast down with ghee or olive oil. Season with further 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 at the least 10 minutes earlier than slicing and serving. Retailer within the fridge for as much as 4 days. Nice for fast lunchtime meals!
Meal concepts:
- Serve with broccoli & whipped potatoes
- Serve with baked candy potato and inexperienced beans
- Flip into “turkey salad”
- Serve in lettuce cups with peanut sauce
- Serve with protein rice & asparagus
Bacon Burgers
- Prep time: 20-Half-hour
- Prepare dinner time: 8 minutes
Substances:
- 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
Instructions:
Mix all components in a bowl till simply mixed. Don’t overmix the meat or it’s going to result in robust burgers. Kind into 4 equal patties. Grill or pan-fry till medium. Take away from warmth and serve instantly or retailer within the fridge for as much as 4 days.
Meal concepts:
- Excellent for a burger in a bowl for a fast, weeknight meal (served with chopped lettuce, tomato, crimson onion, dill pickles, cheese if desired, and ketchup and mustard on prime)
- Breakfast burger with an egg on prime and sauteed asparagus (such a fast and simple high-protein breakfast concept)
- Crumble over a baked potato and prime with bitter cream and chives
- Nice with grilled romaine, Caesar dressing, and sliced avocados
Turkey Meatballs
- Prep time: 5 minutes
- Prepare dinner time: quarter-hour
Substances:
- 1 lb floor 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 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 crimson curry paste and a can of coconut milk. Add the meatballs, warmth via, 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 on the spot pot are staples round right here.
Additionally value mentioning once more is that I’ve been shopping for all of our meat and fish from Butcher Field recently and am blown away. away. They’ve so many natural and wild choices, they’re a B Corp, and every part has been tremendous contemporary and scrumptious. You need to use my referral hyperlink for floor beef for all times and $30 off.
Hope you’ve got an exquisite day and I’ll see ya quickly!
xoxo
Gina
Extra:
10 high-protein snacks with out protein powder
5 simple meal prep salad recipes
My private meal prep blueprint
Easy methods to prepare dinner salmon 10 other ways