Sharing 5 high-protein meal prep recipes! Some new inspiration for those who’re seeking to amp up your protein consumption.
Hello mates! How are you? I hope you’re managing the chaos of the vacation season nicely.
Right this moment, I wish to speak about protein and the significance of wholesome meal prep. Personally, I intention to devour 4-5 palm-sized servings of protein every day, contemplating components reminiscent of my objectives, exercise degree, and physique composition. Nevertheless, I’ve discovered that hitting this protein purpose could be difficult if I haven’t accomplished some planning and prepping. I’ve realized that having protein available within the fridge for a simple 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 fashion, 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 vital to concentrate on consuming omega-3 fatty acids, that are helpful for general well being.
For right this moment’s put up, I’m sharing some tremendous straightforward recipes, together with a simple and attractive complete rooster recipe, with nice sources of protein for those who’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 mates: tempeh bacon, edamame, black beans, mung bean pasta, sprouted tofu scramble, and lentils within the instantaneous pot.
I had to make use of a inventory photograph 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
Complete Rooster in a Crockpot
Prep time: 15 min
Prepare dinner Time: 4-6 hours/ 8 hours
Components:
1- 3.5-4.5lb complete rooster, 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 rooster, breast aspect down. No liquid is required because the rooster will make its personal juices with the onion and grease from the fats from the rooster 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 rooster. Cool fully, take away pores and skin & bones, and shred the rooster or minimize complete items of thighs, breasts, and wings to retailer for meals all through the week.
Meal concepts:
BAS: large a$$ salad with all of the veggies and avocado plus shredded rooster and Primal Kitchen Ranch dressing (I ordered mine from Thrive Market)
Rooster with air fryer broccoli & whipped potatoes
Rooster enchiladas
Burrito bowls with rooster black beans, rice, cilantro, bitter cream, and many others.
Rooster salad
Sheet Pan Creamy Dill Salmon
Prep time: quarter-hour
Prepare dinner time: 20 minutes
Components:
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 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 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. rooster bone broth. Deliver rice and rooster broth to a boil. Cut back warmth to low, cowl and simmer for 15-20 minutes. Take away from warmth, preserve lined, 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
Components:
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 rooster bone broth
2 tbsp ghee or olive oil
Instructions:
In a 2-gallon Ziploc bag, mix all components apart 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 no less than 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 rooster 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 no less than 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
Components:
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 is 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:
Good 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 straightforward 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
Components:
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 all the components – I like to make use of beneficiant quantities of garlic powder, salt, and pepper – utilizing your fingers till well-mixed.
Use a melon ball scooper and your fingers 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 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 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 mates: What are your favourite high-protein meal-prep concepts? Turkey meatballs and eggs within the instantaneous 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 currently and am blown away. away. They’ve so many natural and wild choices, they’re a B Corp, and all the pieces 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 a beautiful day and I’ll see ya quickly!
xoxo
Gina
Extra:
10 high-protein snacks with out protein powder
5 straightforward meal prep salad recipes
My private meal prep blueprint
Tips on how to prepare dinner salmon 10 other ways
