25 Healthy and Quick High Protein Meal Prep Recipes
Are you looking for quick and healthy meal prep ideas that are high in protein? This article presents 25 delicious recipes that not only save you time but also help you meet your protein needs. From vibrant salads to hearty wraps, these meals are perfect for busy individuals who want to eat well without spending hours in the kitchen. Get ready to discover flavorful dishes that are easy to prepare and satisfying to eat!
Key Takeaways
- These recipes are quick to prepare, making them perfect for busy schedules.
- High protein content helps keep you full and energized throughout the day.
- Many recipes include fresh vegetables and whole grains for added nutrients.
- Meal prepping can save time and reduce food waste during the week.
- These dishes are versatile and can be customized to fit your taste preferences.
1. Stuffed Sweet Potato With Hummus Dressing
Stuffed sweet potatoes are a delicious and nutritious meal option that can be prepared quickly. This recipe features baked sweet potatoes filled with black beans, kale, and topped with a creamy hummus dressing. It’s a perfect choice for a healthy lunch or dinner.
Ingredients
- 2 medium sweet potatoes
- 1 can black beans, rinsed and drained
- 1 cup kale, chopped
- 1/2 cup hummus
- Olive oil, salt, and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- Pierce the sweet potatoes with a fork and bake for about 45 minutes, or until tender.
- While the potatoes are baking, sauté the kale in a little olive oil until wilted.
- Once the sweet potatoes are done, cut them open and fluff the insides with a fork.
- Fill each potato with black beans and sautéed kale, then drizzle with hummus dressing.
Nutritional Benefits
| Nutrient | Amount per serving |
|---|---|
| Protein | 10g |
| Fiber | 7g |
| Vitamin A | 200% DV |
| Iron | 15% DV |
This meal is not only quick to prepare but also packed with nutrients, making it a great option for anyone looking to eat healthier. Enjoy your mediterranean baked sweet potatoes with a side of roasted chickpeas for an extra crunch!
2. Green Goddess Salad With Chickpeas
This quick and easy salad is packed with flavor and nutrition. The combination of fresh greens, chickpeas, and a creamy dressing makes it a perfect meal prep option. You can whip it up in less than 20 minutes, making it ideal for busy days.
Ingredients
- 1 can of chickpeas, drained and rinsed
- 4 cups mixed greens (spinach, kale, arugula)
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1/4 cup green goddess dressing
- Salt and pepper to taste
Instructions
- In a large bowl, combine the mixed greens, chickpeas, cherry tomatoes, and avocado.
- Drizzle the green goddess dressing over the salad.
- Toss everything together until well mixed.
- Season with salt and pepper to taste.
- Serve immediately or store in the fridge for later.
This salad is not only delicious but also a great source of protein, making it a fantastic choice for anyone looking to eat healthier.
Nutritional Benefits
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 |
| Protein | 15g |
| Fiber | 10g |
| Healthy Fats | 20g |
Enjoy this green goddess pasta salad with chickpeas as a nutritious meal that keeps you energized throughout the day!
3. Baked Fish & Kale Lavash Wraps
Ingredients
- Fish fillets (like cod or tilapia)
- Fresh kale, chopped
- Whole wheat lavash bread
- Olive oil
- Lemon juice
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- Place the fish fillets on a baking sheet, drizzle with olive oil, and season with salt, pepper, and lemon juice.
- Bake for about 15-20 minutes until the fish is flaky.
- While the fish is baking, sauté the chopped kale in a pan with a little olive oil until wilted.
- Once the fish is done, assemble your wraps by placing the fish and sautéed kale on the lavash bread.
- Roll up the lavash tightly and slice in half.
Nutritional Benefits
- High in protein: This meal is packed with protein from the fish, making it great for muscle repair and growth.
- Rich in vitamins: Kale is loaded with vitamins A, C, and K, which are essential for overall health.
- Quick and easy: This recipe is perfect for meal prep, allowing you to enjoy healthy meals throughout the week.
Baked Fish & Kale Lavash Wraps are not only delicious but also a fantastic way to incorporate more greens into your diet. Enjoy them for lunch or dinner!
4. Salmon Rice Bowl
Ingredients
- Instant brown rice
- Fresh salmon
- Mixed veggies (like broccoli, carrots, and bell peppers)
- Soy sauce or teriyaki sauce
- Optional toppings: sesame seeds, green onions, or avocado
Instructions
- Cook the instant brown rice according to package instructions.
- While the rice is cooking, season the salmon with salt and pepper.
- In a pan, cook the salmon over medium heat for about 4-5 minutes on each side, or until it flakes easily with a fork.
- Steam or sauté the veggies until tender.
- Assemble your bowl by placing the rice at the bottom, followed by the salmon and veggies on top.
- Drizzle with soy sauce or teriyaki sauce and add any optional toppings.
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 450 |
| Protein | 30g |
| Carbohydrates | 50g |
| Fat | 15g |
With healthy ingredients like instant brown rice, salmon, and veggies, you’ll have a flavorful meal in just 25 minutes.
This salmon rice bowl is not only quick to prepare but also packed with protein, making it a perfect choice for meal prep. Enjoy this delicious and nutritious dish any day of the week!
5. Meal Prep Egg Bites
These high protein egg bites are a fantastic way to start your day or enjoy as a snack. They are incredibly delicious, quick to make, and easy to customize with your favorite add-ins. Here’s how to make them:
Ingredients:
- 6 large eggs
- 1/2 cup milk (or a dairy-free alternative)
- 1 cup chopped vegetables (like spinach, bell peppers, or onions)
- 1/2 cup shredded cheese (optional)
- Salt and pepper to taste
Instructions:
- Preheat your oven to 350°F (175°C).
- In a bowl, whisk together the eggs and milk until well combined.
- Stir in the chopped vegetables, cheese, salt, and pepper.
- Pour the mixture into a greased muffin tin, filling each cup about 3/4 full.
- Bake for 20-25 minutes or until the egg bites are set and lightly golden.
- Let them cool before removing from the tin. Store in the fridge for up to a week.
Nutritional Information (per egg bite):
| Calories | Protein | Fat | Carbs |
|---|---|---|---|
| 61 | 5g | 4g | 2g |
Meal prepping these egg bites is a great way to ensure you have healthy high protein meal prep options ready to go. They are perfect for busy mornings or a quick snack anytime!
These egg bites are just one of many high protein meal prep recipes you can try. They fit perfectly into your protein meal prep ideas and can be adjusted to suit your taste. Enjoy experimenting with different ingredients!
6. Steak Burrito Bowl Salad
This Steak Burrito Bowl Salad is a delicious and quick meal that packs a protein punch! Perfect for busy days, this dish combines tender steak with fresh veggies and flavorful toppings. Here’s how to make it:
Ingredients:
- 1 lb steak (flank or sirloin)
- 2 cups cooked brown rice
- 1 can black beans, rinsed and drained
- 1 cup corn (fresh or frozen)
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1/4 cup cilantro, chopped
- 1 lime, juiced
- Salt and pepper to taste
Instructions:
- Cook the steak: Season the steak with salt and pepper, then grill or pan-sear it to your desired doneness. Let it rest before slicing.
- Prepare the base: In a bowl, layer the cooked brown rice, black beans, corn, and cherry tomatoes.
- Add the steak: Slice the steak and place it on top of the veggies.
- Top it off: Add diced avocado, chopped cilantro, and a squeeze of lime juice for extra flavor.
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 550 |
| Protein | 40g |
| Carbohydrates | 60g |
| Fat | 20g |
This meal is not only quick to prepare but also better than Chipotle! Enjoy a healthy and satisfying bowl that’s perfect for lunch or dinner.
7. Chicken Fajita Wrap
Chicken Fajita Wrap Recipe
These chicken fajita wraps are a quick and tasty meal option. They are packed with juicy chicken, crunchy peppers, and onions, making every bite a fiesta in your mouth. Here’s how to make them:
- Ingredients:
- 1 lb boneless, skinless chicken breast, sliced into strips
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 yellow onion, sliced
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tbsp fajita seasoning (or a mix of chili powder, cumin, paprika, and oregano)
- Salt and pepper to taste
- 4-6 large whole wheat tortillas
- Optional toppings: shredded cheese, salsa, guacamole, sour cream, cilantro
- Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add sliced chicken, bell peppers, onion, and garlic to the skillet. Sprinkle fajita seasoning, salt, and pepper over the ingredients.
- Cook for 6-8 minutes, stirring occasionally, until the chicken is cooked through and the vegetables are tender-crisp.
- Warm the tortillas in the microwave or on a griddle.
- Divide the chicken and vegetable mixture among the tortillas.
- Add your desired toppings, such as shredded cheese, salsa, guacamole, sour cream, or fresh cilantro.
- Roll up the tortillas tightly, tucking in the ends to create a secure wrap.
- Serve immediately and enjoy!
- Nutritional Benefits:
- High in protein: Chicken breast is an excellent source of lean protein, essential for building and repairing tissues, and keeping you feeling full and satisfied.
- Rich in vitamins and minerals: Bell peppers are packed with vitamin C, which supports a healthy immune system, while onions contain vitamins C and B6, as well as potassium and folate.
- Fiber-rich: Whole wheat tortillas provide dietary fiber, which aids in digestion and helps maintain a healthy gut.
- Customizable: You can easily adjust the toppings and ingredients to suit your dietary needs and preferences, such as using low-fat cheese or greek yogurt instead of sour cream.
These wraps are not only delicious but also a great way to enjoy a healthy meal on the go!
8. Sausage And Fennel Chickpea Rigatoni
This Sausage and Fennel Chickpea Rigatoni is a delicious and healthy twist on traditional pasta. By using chickpea-based rigatoni, you can enjoy a meal that is not only tasty but also packed with protein. Each serving contains an impressive 46 grams of protein, making it a great choice for those looking to boost their intake.
Ingredients
- 8 oz chickpea rigatoni
- 1 lb spicy sausage, sliced
- 1 fennel bulb, thinly sliced
- 2 cups spinach
- 1 can diced tomatoes
- Olive oil, salt, and pepper to taste
Instructions
- Cook the rigatoni according to package instructions until al dente.
- In a large skillet, heat olive oil over medium heat. Add the sliced sausage and cook until browned.
- Add the sliced fennel and cook until softened, about 5 minutes.
- Stir in the diced tomatoes and spinach, cooking until the spinach wilts.
- Combine the cooked rigatoni with the sausage and fennel mixture, mixing well.
- Season with salt and pepper to taste.
This dish is perfect for meal prep! You can store leftovers in the fridge for up to 4 days, making it a convenient option for busy weeks.
Enjoy this hearty meal that combines the flavors of spicy sausage and fennel with the nutritious benefits of chickpeas!
9. Lemon-Thyme Chicken With Shaved Brussels Sprouts
This dish is a fantastic way to enjoy a healthy meal packed with protein. Brussels sprouts are not just tasty; they also add a good dose of protein to your plate. The combination of lemon and thyme gives the chicken a fresh flavor that pairs perfectly with the shaved Brussels sprouts.
Ingredients:
- Chicken breasts
- Fresh thyme
- Lemon juice
- Shaved Brussels sprouts
- Olive oil
Nutritional Information (per serving):
| Calories | Protein | Fat | Carbs |
|---|---|---|---|
| 455 | 44.5 g | 21.5 g | 23.5 g |
Cooking Steps:
- Preheat your oven to 400°F (200°C).
- Marinate the chicken in lemon juice, thyme, and olive oil for at least 30 minutes.
- Place the chicken on a baking sheet and surround it with shaved Brussels sprouts.
- Bake for 25-30 minutes or until the chicken is cooked through.
This meal is not only quick to prepare but also makes for easy clean-up, making it perfect for busy weeknights. Enjoy the delicious flavors while keeping your meal prep simple!
10. Philly Cheesesteak Stuffed Peppers
Philly Cheesesteak Stuffed Peppers are a delicious twist on the classic sandwich. These peppers are filled with all the tasty ingredients you love about a cheesesteak, but without the bread! This dish is not only satisfying but also packed with protein, making it a great option for meal prep.
Ingredients
- 4 green peppers
- 1 lb shaved beef steak
- 1/4 cup chopped onions
- 1 tsp minced garlic
- 3 tbsp extra virgin olive oil
- 2 tbsp mayonnaise
Instructions
- Preheat your oven to 375°F (190°C).
- Cut the tops off the green peppers and remove the seeds.
- In a skillet, heat the olive oil and sauté the onions and garlic until soft.
- Add the shaved beef steak and cook until browned.
- Mix in the mayonnaise and stir well.
- Stuff the mixture into the green peppers and place them in a baking dish.
- Bake for 25-30 minutes until the peppers are tender.
Nutritional Benefits
- High in protein
- Low in carbs
- Packed with vitamins from the peppers
This recipe is a fun and healthy way to enjoy a classic dish without the extra carbs. Perfect for meal prep or a quick weeknight dinner!
11. Lemon Tahini-Marinated Chicken
This Lemon Tahini-Marinated Chicken is a delicious way to enjoy a healthy meal. The marinade is packed with flavor and makes the chicken juicy and tender. Here’s how to make it:
Ingredients
- 4 chicken breasts
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions
- In a bowl, mix tahini, lemon juice, garlic, salt, and pepper.
- Coat the chicken breasts in the marinade and let them sit for at least 30 minutes.
- Grill or bake the chicken until fully cooked.
Nutritional Information
| Serving Size | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 1 chicken breast | 320 | 40 g | 15 g | 5 g |
This recipe is a great way to jazz up your chicken dinner with this healthy, low carb instant pot tahini chicken. So much flavor, deliciously creamy, and so easy to make!
12. Sweet Potato Breakfast Burritos
Sweet potato breakfast burritos are a delicious and nutritious way to start your day. These burritos are filled with crispy potatoes, sausage, and eggs, making them a perfect high-protein meal prep option. Here’s how to make them:
Ingredients
- 2 large sweet potatoes
- 1 cup cooked sausage (or plant-based alternative)
- 4 eggs
- 1/2 cup shredded cheese (optional)
- Salt and pepper to taste
- Tortillas (whole wheat or corn)
Instructions
- Preheat your oven to 400°F (200°C).
- Peel and dice the sweet potatoes, then toss them with olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 25 minutes until crispy.
- In a skillet, scramble the eggs and cook the sausage until browned.
- Once the sweet potatoes are done, mix them with the sausage and eggs.
- Assemble the burritos by placing the filling in the center of each tortilla, adding cheese if desired, and rolling them up.
- Wrap in foil for easy meal prep or enjoy immediately!
Nutritional Information (per burrito)
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 350 | 20g | 40g | 15g |
These burritos are not only filling but also provide a great balance of protein and carbs, making them a fantastic choice for breakfast or a quick snack. Enjoy your healthy breakfast burrito bowls packed with crispy potatoes and savory sausage!
13. Kale And Chickpea Toasts
Kale and chickpea toasts are a delicious and nutritious option for a quick meal. They are not only easy to make but also packed with protein and fiber, making them a perfect choice for a healthy snack or light lunch.
Ingredients
- 1 can of chickpeas, drained and rinsed
- 2 cups of fresh kale, chopped
- 2 tablespoons of olive oil
- 1 teaspoon of garlic powder
- Salt and pepper to taste
- Whole grain bread, toasted
Instructions
- In a pan, heat olive oil over medium heat.
- Add the chopped kale and sauté until wilted.
- Stir in the chickpeas, garlic powder, salt, and pepper. Cook for another 5 minutes.
- Top the toasted bread with the kale and chickpea mixture.
Nutritional Benefits
| Nutrient | Amount per Serving |
|---|---|
| Protein | 10 grams |
| Fiber | 8 grams |
| Vitamin C | 30% of Daily Value |
These green pesto chickpeas on toast are packed with greens, protein, and fiber and take just 15 minutes to make. They are saucy, vibrant with pesto flavors, and perfect for any meal!
14. Pork, Pineapple And Onion Skewers
Ingredients
- 1 pound pork tenderloin, trimmed and cut into 1-inch pieces
- ½ cup reduced-sodium soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons brown sugar
- 1 cup pineapple chunks
- 1 large onion, cut into wedges
Instructions
- Marinate the pork: In a bowl, mix soy sauce, rice vinegar, and brown sugar. Add the pork and let it marinate for at least 30 minutes.
- Prepare the skewers: Thread the marinated pork, pineapple chunks, and onion wedges onto skewers.
- Grill the skewers: Preheat the grill to medium-high heat. Grill the skewers for about 10-15 minutes, turning occasionally, until the pork is cooked through.
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Protein | 30 grams |
| Calories | 250 |
| Carbohydrates | 15 grams |
These Pork, Pineapple, and Onion Skewers are not only delicious but also a great source of protein, making them perfect for a quick and healthy meal prep!
15. Sheet Pan Salmon And Tomatoes
Ingredients
- 2 salmon fillets
- 1 cup cherry tomatoes
- 1 cup corn
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- On a sheet pan, arrange the salmon fillets, cherry tomatoes, and corn.
- Drizzle with olive oil and season with salt and pepper.
- Bake for about 15-20 minutes, or until the salmon is cooked through.
This dish is perfect for a quick weeknight dinner! Serve this juicy one-pan salmon and oven-charred corn and tomato salad for lunch or dinner with whatever side dish you enjoy.
Nutritional Information
| Nutrient | Amount per serving |
|---|---|
| Calories | 350 |
| Protein | 30g |
| Carbohydrates | 20g |
| Fat | 15g |
This meal is not only delicious but also packed with protein, making it a great choice for a healthy diet!
16. Mushroom And Beef Blended Burger
Ingredients
- 1 lb ground beef
- 8 oz mushrooms, rough chopped
- 1/3 medium white onion
- 2 cloves garlic
- 1/2 tbsp Worcestershire sauce
- 1 tsp smoked paprika
Instructions
- Mix the ingredients: In a bowl, combine the ground beef, chopped mushrooms, onion, garlic, Worcestershire sauce, and smoked paprika.
- Form patties: Shape the mixture into burger patties.
- Cook the burgers: Grill or pan-fry the patties for about 5-7 minutes on each side, or until they reach your desired doneness.
- Serve: Place the cooked patties on buns and top with your favorite greens and condiments.
Nutritional Information
| Per Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 324 | 26 g | 10.5 g | 32 g |
Blending mushrooms with beef not only adds flavor but also increases the nutritional value of your burger. Enjoy a delicious and healthier option!
17. Smoky Chicken Quinoa Soup
This nutritious soup is a great way to enjoy a warm meal packed with protein. It combines shredded chicken, quinoa, and a mix of vegetables, all simmered in a flavorful broth. Here’s how to make it:
Ingredients:
- 1 pound shredded chicken
- 1 cup quinoa
- 4 cups chicken broth
- 1 can diced tomatoes
- 1 cup mixed vegetables (like carrots and peas)
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
- In a large pot, combine the chicken, quinoa, chicken broth, and diced tomatoes.
- Add the mixed vegetables and smoked paprika.
- Bring to a boil, then reduce heat and let it simmer for about 20 minutes.
- Season with salt and pepper before serving.
Nutritional Information (per serving):
| Calories | Fat (g) | Protein (g) | Sodium (mg) | Carbs (g) | Fiber (g) |
|---|---|---|---|---|---|
| 488 | 14.5 | 42 | 945 | 50 | 12 |
This soup is not only filling but also protein-packed, making it a perfect meal prep option for busy days! Enjoy it warm or store it in the fridge for later.
18. Chickpea Salad Sandwiches
Chickpea salad sandwiches are a fantastic option for a quick and healthy meal. This simple chickpea salad sandwich is a creamy and filling vegetarian lunch idea that we whip up all the time! It’s similar to a chickpea tuna salad but totally vegan!
Ingredients
- 1 can of chickpeas, drained and rinsed
- 1/4 cup of vegan mayo
- 1 tablespoon of Dijon mustard
- 1/4 cup of diced celery
- 1/4 cup of diced red onion
- Salt and pepper to taste
- Whole grain bread or wraps
Instructions
- In a bowl, mash the chickpeas with a fork until chunky.
- Mix in the vegan mayo, Dijon mustard, celery, and red onion.
- Season with salt and pepper.
- Spread the mixture on whole grain bread or wraps.
- Serve immediately or store in the fridge for later.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 472 |
| Protein | 23 g |
| Fat | 12 g |
| Carbohydrates | 70 g |
| Fiber | 16 g |
| Sugar | 11.5 g |
This meal is not only quick to prepare but also packed with protein, making it a great choice for lunch or a snack!
19. Steak Salad With Grilled Watermelon
This Steak Salad with Grilled Watermelon is a refreshing and protein-packed meal that’s perfect for any day of the week. The combination of juicy steak and sweet, smoky watermelon creates a delightful contrast that will impress your taste buds.
Ingredients
- 1 lb steak (your choice)
- 2 cups mixed greens
- 1 small watermelon, cut into slices
- 1/2 cup feta cheese, crumbled
- 1/4 cup balsamic vinaigrette
- Salt and pepper to taste
Instructions
- Grill the watermelon: Preheat your grill to medium-high heat. Grill the watermelon slices for about 4-6 minutes until they have nice grill marks.
- Cook the steak: Season the steak with salt and pepper. Grill it to your desired doneness, usually about 4-5 minutes per side for medium-rare.
- Assemble the salad: In a large bowl, combine mixed greens, grilled watermelon, sliced steak, and feta cheese. Drizzle with balsamic vinaigrette before serving.
Nutritional Benefits
- High in protein: This meal is packed with protein from the steak and feta cheese.
- Rich in vitamins: The mixed greens and watermelon provide essential vitamins and minerals.
- Low in calories: A great option for a light yet filling meal.
Grilling watermelon caramelizes the melon’s sweetness and gives it a subtle, smoky flavor. This adds a unique twist to your salad, making it not just healthy but also delicious!
20. Medames-Style Fava Beans
Medames-style fava beans are a delicious and nutritious dish that is perfect for meal prep. This recipe is not only quick but also packed with protein. You can enjoy it as a main dish or a side. Here’s how to make it:
Ingredients:
- 1 cup dried fava beans (or 2 cups canned)
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1 lemon, juiced
- Fresh parsley, chopped
Instructions:
- Soak the dried fava beans overnight or for at least 8 hours. Alternatively, you can use canned beans for a quicker option.
- Drain and rinse the beans, then cook them in boiling water for about 30 minutes until tender.
- In a pan, heat olive oil and add the cooked beans, cumin, salt, and pepper. Stir well.
- Serve with a squeeze of lemon juice and a sprinkle of fresh parsley on top.
Nutritional Benefits:
| Nutrient | Amount per serving |
|---|---|
| Protein | 12g |
| Fiber | 8g |
| Iron | 2mg |
Medames-style fava beans are a great source of plant-based protein, making them an excellent choice for a healthy diet. Enjoy them warm or cold, and they can be stored in the fridge for up to 4 days!
21. Protein Pancakes
Protein pancakes are a delicious way to start your day while keeping your Protein Meal Plan on track. These pancakes are not only tasty but also packed with protein, making them a great choice for breakfast or a snack. These big batch sheet pan protein pancakes are light and fluffy, filled with juicy blueberries and a hint of vanilla, providing 11 g protein per serving.
Ingredients
- 1 cup oat flour
- 1 scoop protein powder
- 1 cup milk (or milk alternative)
- 2 eggs
- 1 tablespoon baking powder
- 1 tablespoon vanilla extract
- Optional: blueberries or chocolate chips
Nutrition Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 229 |
| Protein | 17 g |
| Carbohydrates | 28 g |
| Fat | 6.5 g |
| Fiber | 3 g |
| Sugar | 9 g |
Instructions
- Preheat your oven to 350°F (175°C).
- In a large bowl, mix the oat flour, protein powder, and baking powder.
- In another bowl, whisk together the milk, eggs, and vanilla extract.
- Combine the wet and dry ingredients until just mixed. Fold in blueberries or chocolate chips if desired.
- Pour the batter onto a greased sheet pan and spread evenly.
- Bake for 15-20 minutes or until golden brown.
- Let cool, slice, and enjoy!
These pancakes are perfect for meal prep! You can make a big batch and store them in the fridge for a quick breakfast option throughout the week. Pair them with scrambled eggs or bacon for a High Protein Dinner option too!
22. Chicken Lettuce Wraps With Sunbutter Dressing
These Chicken Lettuce Wraps are a fantastic way to enjoy a healthy meal that’s also packed with flavor. With a delicious nutty sunbutter dressing, this dish is not only tasty but also provides a whopping 51 grams of protein per serving! Perfect for a quick lunch or dinner, these wraps are easy to make and fun to eat.
Ingredients
- 2 grilled chicken breasts, diced
- 1 cup of mixed vegetables (like bell peppers and carrots)
- 1 head of lettuce (for wrapping)
- 1/4 cup sunbutter (or any nut butter)
- 2 tablespoons soy sauce
- 1 tablespoon honey (optional)
- 1 teaspoon lime juice
Instructions
- Prepare the chicken: Grill the chicken breasts until fully cooked, then dice them into small pieces.
- Make the dressing: In a bowl, mix the sunbutter, soy sauce, honey, and lime juice until smooth.
- Assemble the wraps: Take a lettuce leaf, add some diced chicken and mixed vegetables, then drizzle with the sunbutter dressing.
- Enjoy: Roll up the lettuce and enjoy your healthy meal!
Nutritional Information
| Serving Size | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| 1 wrap | 677 | 51 g | 40 g | 32 g |
These wraps are a great way to enjoy a healthy meal while hitting your protein goals. They are easy to prepare and can be customized with your favorite veggies!
23. Charred Shrimp And Avocado Salad
This delicious salad is perfect for a quick meal. It combines charred shrimp with creamy avocado, making it both tasty and healthy. Here’s how to prepare it:
Ingredients
- 1 pound shrimp, peeled and deveined
- 2 ripe avocados, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- Juice of 1 lime
- Salt and pepper to taste
Instructions
- Char the shrimp: Heat olive oil in a pan over medium-high heat. Add shrimp and cook until pink, about 2-3 minutes per side.
- Mix the salad: In a large bowl, combine diced avocado, cherry tomatoes, and red onion.
- Add shrimp: Once the shrimp are cooked, add them to the salad mixture.
- Dress it up: Squeeze lime juice over the salad and season with salt and pepper.
- Serve: Enjoy this salad fresh for a quick lunch or dinner.
This creamy shrimp salad is ready in 25 minutes! It’s the perfect lunch and makes a wonderful dinner in the summer.
This salad is not only quick to make but also packed with protein, making it a great choice for meal prep. Enjoy your healthy and satisfying meal!
24. Grilled Lemony Chicken And Kale Salad
This Grilled Lemony Chicken and Kale Salad is a delicious and healthy option for meal prep. It combines tender grilled chicken with fresh kale, making it a protein-packed dish that’s perfect for lunch or dinner. The zesty lemon dressing adds a refreshing touch, enhancing the flavors of the salad.
Ingredients
- 2 chicken breasts
- 4 cups kale, chopped
- 1 avocado, sliced
- 1/4 cup toasted pine nuts
- 1/4 cup lemon juice
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Marinate the chicken in lemon juice, olive oil, salt, and pepper for at least 30 minutes.
- Grill the chicken until fully cooked, about 6-7 minutes per side.
- In a large bowl, combine chopped kale, sliced avocado, and toasted pine nuts.
- Slice the grilled chicken and place it on top of the salad.
- Drizzle with extra lemon juice and serve.
This salad is not only tasty but also packed with nutrients, making it a great choice for anyone looking to eat healthier. Enjoy the combination of flavors and the satisfying crunch of the kale!
25. Peanutty Edamame And Noodle Salad and more
This Peanutty Edamame and Noodle Salad is a delicious and quick meal prep option. Packed with protein, it features edamame and a creamy peanut dressing that makes it both tasty and satisfying. Each serving contains about 22 grams of protein, making it a great choice for a healthy diet.
Ingredients:
- 8 oz udon noodles
- 1 cup shelled edamame
- 1/4 cup peanut butter
- 2 tbsp soy sauce
- 1 tbsp lime juice
- 1 tsp garlic, minced
- 1/4 cup chopped green onions
- 1/4 cup chopped cilantro
Instructions:
- Cook the udon noodles according to package instructions.
- In a bowl, mix peanut butter, soy sauce, lime juice, and garlic to create the dressing.
- Combine the cooked noodles, edamame, green onions, and cilantro in a large bowl.
- Pour the dressing over the salad and toss to combine.
- Serve immediately or store in the fridge for meal prep.
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Protein | 22 g |
| Carbohydrates | 40 g |
| Fat | 10 g |
This meal is perfect for busy days when you need something quick and nutritious. Whip it up in about 20 minutes!
Final Thoughts
In conclusion, these 30 quick and healthy high-protein meal prep recipes are perfect for anyone looking to eat better without spending too much time in the kitchen. Each recipe is designed to be simple and delicious, making it easy to add more protein to your meals. Whether you’re preparing for a busy week or just want to enjoy tasty food, these meals will keep you satisfied and energized. So grab your ingredients, get cooking, and enjoy the benefits of a protein-rich diet!
Frequently Asked Questions
What are high-protein meal prep recipes?
High-protein meal prep recipes are meals made in advance that contain a lot of protein. They help you stay full and support muscle growth.
Why is protein important in our diet?
Protein is important because it helps build and repair tissues, keeps you feeling full, and provides energy.
Can I make these recipes ahead of time?
Yes! These recipes are designed for meal prepping, which means you can cook them in advance and store them for later.
Are these recipes suitable for vegetarians?
Some recipes are vegetarian, but others include meat or fish. Check the recipe details to find vegetarian options.
How long can I store these meals?
Most meal prep dishes can be stored in the fridge for about 3 to 5 days. Some can be frozen for longer storage.
What ingredients are typically used in high-protein meals?
Common ingredients include chicken, fish, beans, legumes, eggs, and dairy products, along with plenty of vegetables.
Can I customize these recipes to fit my taste?
Absolutely! Feel free to swap ingredients or adjust seasonings to match your personal preferences.
Are these recipes healthy?
Yes! These recipes focus on whole foods and balanced nutrition, making them healthy options for meals.
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