Fitness

5 High Protein Meal Prep Recipes

Sharing 4 excessive protein meal prep recipes! Some new inspiration for those who’re seeking to amp up your protein consumption.

Hi mates! How are ya? I hope you’re having a stunning morning. We’re popping out the opposite facet from dance competitors straight into dance image night time on the studio (WHEW) and I’m wanting ahead to getting some work and studying for IHP done today. I’d love to listen to about what you may have occurring!

Today, let’s chat about protein!! I attempt to hit 4-5 palm-sized servings of protein per day (based mostly on my private targets, exercise stage, physique composition, and so on.) and protein might be exhausting to hit if I haven’t completed some advance planning and prepping. I’ve realized the exhausting manner that it makes an enormous distinction to have protein within the fridge, able to go. Each week, I’ve been taking time to cut veggies and make some protein staples, and it’s been a lot simpler to hit my day by day purpose.

For right this moment’s put up, I’m sharing some staple protein recipes for those who’re in search of new inspiration! These are meat-based, however listed here are some concepts for my veggie and vegan mates: tempeh bacon, edamame, mung bean pasta, sprouted tofu scramble, and lentils within the on the spot pot.

(Had to make use of a inventory photograph as a result of I’ve a tough time making meat look appetizing… and I feel the asparagus is faux?? Taking votes)

5 High Protein Meal Prep Recipes

Whole Chicken in a Crockpot

Prep time: 15 min

Cook Time: 4-6 hours/ 8 hours

Ingredients:

1- 3.5-4.5lb complete rooster, giblets eliminated, patted dry

1 candy onion, chopped

Salt, to style

Pepper, to style

Directions:

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. Cook on low for 8 hours or excessive for 4-6 hours till inside 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 order mine it from Thrive Market)

Chicken with air fryer broccoli & whipped potatoes

Chicken enchiladas

Chicken salad

 

Sheet Pan Creamy Dill Salmon

Prep time: quarter-hour

Cook time: 20 minutes

Ingredients:

1- 1.5 lbs complete salmon filet

3 Tbsp avocado oil mayo

1 Tsp recent dill

1 Tbsp onion powder

1 Tsp grainy mustard

Pepper

Salt

4 lemon slices

Directions:

Preheat the oven to 400 levels. Line a baking sheet with parchment paper. Place salmon pores and skin facet down. Combine the mayo and grainy mustard in a small bowl.  Spread evenly excessive of the salmon. Sprinkle with recent 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

Cut 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. rooster bone broth. Bring rice and rooster broth to a boil. Reduce warmth to low, cowl and simmer for 15-20 minutes.  Remove from warmth, hold lined and let stand for 10 minutes.  luff with a fork and serve.

 

Juicy Brined Oven Roasted Turkey Breast

Prep time: 20 minutes

Cook time: 60-90 minutes

Ingredients:

3.5-5 lb Bone-in Turkey Breast

1 cup dill pickle juice

½ cup coarse salt, like Redmonds Real salt

1 tbsp onion powder

½ tsp garlic powder

1 tbsp black peppercorns

2 tbsp dried chives

2 cups rooster bone broth

2 tbsp ghee or olive oil

Directions:

In a 2 gallon ziploc bag, mix all substances aside from bone broth & ghee/olive oil. Add simply sufficient clear, filtered water to cowl the turkey breast. Close the ziploc bag and place within the fridge in a single day or for a minimum of 8 hours.

Remove 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 a minimum of 10 minutes earlier than slicing and serving. Store within the fridge for as much as 4 days. Great for fast lunchtime meals!

Meal concepts:

Serve with broccoli & whipped potatoes

Serve with baked candy potato and inexperienced beans

Serve in lettuce cups with peanut sauce

Serve with protein rice & asparagus

Turn into “turkey salad”

 

Bacon Burgers

Prep time: 20 minutes

Cook time: 8 minutes

Ingredients:

1 lb grass-fed floor beef sirloin or floor bison

4 items of uncooked, thick minimize bacon, chopped into items

1 egg yolk

½ tsp garlic powder

1 tsp onion powder

Salt

Pepper

Directions

Combine all substances in a bowl till simply mixed. Do not overmix the meat or it would lend to powerful burgers. Form into 4 equal patties. Grill or pan fry till medium.  Remove from warmth and serve instantly or retailer within the fridge for as much as 4 days.

Meal concepts:

Perfect for burger in a bowl for a fast, weeknight meal (serve with chopped lettuce, tomato, crimson onion, dill pickles, cheese if desired, and ketchup and mustard on prime)

Breakfast burger with an egg on prime and sauteed asparagus

Crumble over a baked potato and prime with bitter cream and chives

Great with grilled romaine, caesar dressing and sliced avocados

Turkey meatballs

Prep time: 5 minutes

Cook time: quarter-hour

Ingredients:

1 lb floor turkey

1/4 cup almond meal

1 egg

1 splash of Worcestershire sauce

Garlic powder, salt, and pepper

Directions:

Preheat the oven to 375 and line a baking sheet with parchment paper for simple clean-up.

In a big bowl, mix the entire substances – I like to make use of beneficiant quantities of garlic energy, salt, and pepper – utilizing your palms till well-mixed.

Use a melon ball scooper and your palms to type 12-15 balls and place onto the baking sheet.

Bake for about quarter-hour, till browned and inside temperature reaches 165 levels. Let cool fully and the shop 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 crimson 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 is your favourite protein choice to prep upfront? Turkey meatballs and eggs within the on the spot pot are staples round right here.

Also price mentioning once more that I’ve been shopping for all of our meat and fish from Butcher Box recently and am blown.away. They have so many natural and wild choices, they’re a B Corp, and every thing has been tremendous recent and scrumptious. You can use my referral link for ground beef for life and $30 off.

Hope you may have a beautiful day and I’ll see ya quickly!

xoxo

Gina

More:

10 high-protein snacks without protein powder

5 easy meal prep salad recipes

My personal meal prep blueprint

How to cook salmon 10 different ways

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