Meal prepping is a fantastic way to stay on track with your weight loss goals while enjoying nutritious and delicious meals. High-protein recipes are particularly beneficial as they can help you feel fuller for longer, making it easier to resist unhealthy snacks. Here are three diverse, practical examples of high-protein meal prep recipes to get you started!
This vibrant and filling salad is perfect for a light lunch or dinner. It’s packed with protein from both quinoa and black beans, along with plenty of veggies for added nutrition.
Start by rinsing 1 cup of quinoa and cooking it according to package instructions (typically, 2 cups of water for 1 cup of quinoa, simmered for about 15 minutes). While the quinoa is cooking, rinse and drain 1 can of black beans and chop 1 bell pepper, 1 cup of cherry tomatoes, and half a red onion. Combine the cooked quinoa, black beans, and chopped veggies in a large bowl.
For the dressing, whisk together 3 tablespoons of olive oil, 2 tablespoons of lime juice, 1 teaspoon of cumin, and salt and pepper to taste. Pour the dressing over the salad, mix well, and divide it into meal prep containers. This recipe makes about 4 servings and can be stored in the fridge for up to 5 days.
Notes: You can add diced avocado for creaminess or substitute black beans with chickpeas for a different twist.
This quick and easy stir-fry is not only high in protein but also loaded with flavor. It’s an excellent option for a weeknight dinner that can also be prepped in advance.
Start by cutting 1 pound of chicken breast into bite-sized pieces. Heat 2 tablespoons of sesame oil in a large pan over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Next, add 2 cups of broccoli florets and 1 cup of sliced bell peppers, and stir-fry for another 5 minutes until the vegetables are crisp-tender.
In a separate bowl, mix 3 tablespoons of soy sauce, 1 tablespoon of honey, and 1 teaspoon of minced garlic. Pour this sauce over the chicken and vegetables, stirring well to coat everything. Finally, toss in ½ cup of roasted cashews for added crunch and protein. Divide into meal prep containers, and this stir-fry will keep for up to 4 days in the fridge.
Variations: You can swap out the vegetables based on what you have on hand, like snap peas or carrots, and use tofu instead of chicken for a vegetarian version.
These versatile egg muffins are an excellent grab-and-go breakfast option, ensuring you start your day with a healthy dose of protein.
Preheat your oven to 350°F (175°C). In a mixing bowl, whisk together 8 large eggs, 1 cup of chopped spinach, ½ cup of crumbled feta cheese, salt, and pepper to taste. Lightly grease a muffin tin with cooking spray or olive oil. Pour the egg mixture evenly into the muffin cups, filling them about ¾ full. Bake for 18-20 minutes or until the muffins are set and lightly golden on top.
Let them cool before removing from the tin. Store the muffins in an airtight container in the refrigerator for up to a week. They can also be frozen for up to 3 months; just reheat them in the microwave when you’re ready to eat!
Notes: Feel free to customize these muffins by adding diced tomatoes, bell peppers, or cooked sausage for extra flavor and variety.
These examples of high-protein meal prep recipes are not only delicious but also easy to make ahead, helping you stay committed to your weight loss journey. Enjoy your cooking and happy meal prepping!