Sharing 5 high-protein meal prep recipes! Some new inspiration should you’re seeking to amp up your protein consumption.
Hello associates! How are you? I hope you’re managing the chaos of the vacation season effectively.
At the moment, I need to speak about protein and the significance of wholesome meal prep. Personally, I purpose to eat 4-5 palm-sized servings of protein every day, contemplating elements akin to my targets, exercise stage, and physique composition. Nevertheless, I’ve discovered that hitting this protein aim will be difficult if I haven’t performed some planning and prepping. I’ve realized that having protein available within the fridge for a straightforward meal makes a big distinction in the case of making wholesome lunches and busy weeknight dinners. Plus, to make it simpler to achieve my each day protein goal, I now dedicate time every week to cut veggies and put together some protein staples. This manner, I’m higher ready to place collectively a excessive protein dinner or different meal that can meet my protein wants and assist me construct muscle. Nevertheless, along with protein, it’s essential to give attention to consuming omega-3 fatty acids, that are helpful for general well being.
For in the present day’s publish, I’m sharing some tremendous simple recipes, together with a straightforward and engaging entire hen recipe, 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 associates: tempeh bacon, edamame, black beans, mung bean pasta, sprouted tofu scramble, and lentils within the prompt 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 faux?? Taking votes)
5 Excessive Protein Meal Prep Recipes
Complete Hen in a Crockpot
Prep time: 15 min
Prepare dinner Time: 4-6 hours/ 8 hours
Substances:
1- 3.5-4.5lb entire 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 inner temperature is 165 on the thickest a part of the hen. Cool utterly, take away pores and skin & bones, and shred the hen or lower entire 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 entire 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 inner 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 inside 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. Convey rice and hen broth to a boil. Scale back warmth to low, cowl and simmer for 15-20 minutes. Take away 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
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 elements 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 a minimum of 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 inner 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. 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 elements in a bowl till simply mixed. Don’t overmix the meat or it’ll result in robust burgers. Type 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, 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 simple high-protein breakfast thought)
Crumble over a baked potato and high 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 straightforward clean-up.
In a big bowl, mix the entire elements – I like to make use of beneficiant quantities of garlic powder, salt, and pepper – utilizing your arms till well-mixed.
Use a melon ball scooper and your arms to type 12-15 balls and place them onto the baking sheet.
Bake for about quarter-hour, till browned and inner temperature reaches 165 levels. Let cool utterly 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 technique).
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 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 associates: What are your favourite high-protein meal-prep concepts? Turkey meatballs and eggs within the prompt pot are staples round right here.
Additionally price mentioning once more is that I’ve been shopping for all of our meat and fish from Butcher Field these days and am blown away. away. They’ve so many natural and wild choices, they’re a B Corp, and the whole lot 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 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
How one can prepare dinner salmon 10 alternative ways
