Sharing 5 high-protein meal prep recipes! Some new inspiration should you’re trying to amp up your protein consumption.
Hello buddies! How are ya? I hope you’re having a beautiful morning. We’re popping out the opposite facet of the dance competitors straight into dance image evening on the studio (WHEW) and I’m trying ahead to getting some work and learning for IHP finished right this moment. I’d love to listen to about what you might have occurring!
At present, I wish to speak about protein and the significance of wholesome meal prep. Personally, I goal to devour 4-5 palm-sized servings of protein every day, contemplating elements resembling my targets, exercise stage, and physique composition. Nevertheless, I’ve discovered that hitting this protein aim will be difficult if I haven’t finished some advance planning and prepping. I’ve realized that having protein available within the fridge makes a big distinction. To make it simpler to succeed in 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 fulfill my protein wants and construct muscle. Along with protein, it’s essential to deal with consuming omega-3 fatty acids, that are helpful for general well being.
For right this moment’s submit, I’m sharing some tremendous simple recipes with nice sources of protein should you’re in search of new inspiration! These are meat-based, however listed below are some plant-based protein concepts for my veggie and vegan buddies: 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 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
Entire Rooster in a Crockpot
- Prep time: 15 min
- Prepare dinner Time: 4-6 hours/ 8 hours
Components:
- 1- 3.5-4.5lb entire 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 facet 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 utterly, take away pores and skin & bones, and shred the rooster or lower entire items of thighs, breasts, and wings to retailer for meals all through the week.
Meal concepts:
- BAS: huge 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 so forth.
- Rooster salad
Sheet Pan Creamy Dill Salmon
- Prep time: quarter-hour
- Prepare dinner time: 20 minutes
Components:
- 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 facet 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
- Minimize 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. Scale back warmth to low, cowl and simmer for 15-20 minutes. Take away from warmth, hold 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 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 very 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 rooster bone broth.
Rub the turkey breast down with ghee or olive oil. Season with extra 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 at the very 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
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 should 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, pink 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 concept)
- 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 the entire components – 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 pink curry paste and a can of coconut milk. Add the meatballs, warmth by means of, 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 buddies: 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 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 every part has been tremendous contemporary and scrumptious. You should utilize my referral hyperlink for floor beef for all times and $30 off.
Hope you might have 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
Tips on how to prepare dinner salmon 10 other ways