If you’re looking to incorporate more protein into your diet, meal prepping is a great way to stay on track and ensure that you have nutritious options readily available. Here are 15 high-protein meal prep ideas that are not only delicious but also easy to make:
1. Greek Chicken Meal Prep: Marinate chicken breast in a mixture of Greek yogurt, lemon juice, and herbs. Grill or bake the chicken and serve with quinoa and roasted vegetables.
2. Quinoa Salad Jars: Layer cooked quinoa, grilled chicken or tofu, mixed greens, cherry tomatoes, cucumbers, feta cheese, and your favorite dressing in jars for a protein-packed lunch option.
3. Lentil Curry Stew: Prepare a hearty stew using lentils as the base along with plenty of vegetables like carrots, bell peppers, and spinach. Add spices like cumin and turmeric for flavor.
4. Shrimp Stir-Fry: Sauté shrimp with garlic, ginger, soy sauce, and assorted veggies like broccoli and bell peppers. Serve over brown rice or cauliflower rice.
5. Tuna Salad Lettuce Wraps: Mix canned tuna with Greek yogurt or avocado instead of mayo for a healthier twist. Wrap it up in lettuce leaves along with crunchy veggies for a low-carb lunch option.
6. Beef Taco Bowls: Cook ground beef with taco seasoning and serve over brown rice or cauliflower rice alongside black beans, salsa, guacamole,
7.Chicken Fajita Skewers: Thread marinated chicken chunks onto skewers along with bell peppers and onions. Grill them until cooked through for flavorful kebabs perfect for lunch or dinner.
8.Egg Muffins: Whisk together eggs/egg whites with chopped veggies like spinach tomato mushroom etc., pour the mixture into muffin tins,and bake until set.Choose lean meats such as turkey bacon if desired
9.Chickpea Salad: Combine cooked chickpeas with diced cucumber, cherry tomatoes, red onion, and feta cheese. Toss with lemon juice and olive oil for a refreshing protein-packed salad.
10.Salmon Cakes: Mix canned salmon with breadcrumbs, eggs or flaxseed meal,and seasoning.Shape mixture into patties and bake until golden brown.Serve with a side of roasted vegetables or a green salad.
11.Turkey Meatballs: Make turkey meatballs using lean ground turkey mixed with spices like garlic powder and Italian herbs.Bake them in the oven and serve over zucchini noodles or whole-grain pasta
12.Vegetable Omelette Cups: Whisk together eggs/egg whites with chopped veggies such as bell peppers, spinach,mushrooms etc.Pour the mixture into muffin tins,bake until set,and enjoy these protein-packed breakfast cups all week long.
13.Chicken Quinoa Soup: Prepare a satisfying soup by simmering chicken broth,chopped vegetables like celery carrots,onions along with cooked quinoa.Add shredded chicken to amp up the protein content.
14.Stuffed Bell Peppers: Fill halved bell peppers with a mixture of lean ground beef/turkey/quinoa,rice,vegetables,such as corn black beans,and enchilada sauce.Top it off with cheese,bake until tender,and enjoy!
15.Protein Smoothie Freezer Packs: Pre-portion your favorite smoothie ingredients into ziplock bags.Place them in the freezer so that when you’re ready to blend,you can simply add liquid such as almond milk or Greek yogurt.Throw in some chia seeds,powdered peanut butter for an extra boost of protein.