Incorporating protein into your meals is essential for muscle gain and overall health. Meal prepping not only saves you time but also helps ensure you’re getting the right nutrients throughout the week. Here are three diverse, practical examples of how to incorporate protein into your meal prep that are easy to follow and delicious!
When you think about protein sources, chicken is often at the top of the list. This example uses chicken breast and quinoa, which is a fantastic plant-based protein as well.
Start by seasoning 4 chicken breasts with your favorite spices—think garlic powder, paprika, salt, and pepper. Grill or bake them until fully cooked, about 20-30 minutes at 375°F (190°C). While the chicken is cooking, prepare 1 cup of quinoa according to package instructions. Once the quinoa is fluffy, mix in chopped vegetables like bell peppers, cucumbers, and spinach for added nutrients.
After everything is cooked, slice the chicken and divide the quinoa and veggies into meal prep containers. You can store these in the fridge for up to 5 days. This meal is not only high in protein but also filling and colorful!
Greek yogurt is an excellent source of protein and can be a versatile ingredient for breakfast or snacks.
For a week’s worth of breakfasts, take 2 cups of plain Greek yogurt and layer it in jars or containers with your choice of fruits—like berries, bananas, or peaches. Add a sprinkle of granola or nuts for crunch. You can also drizzle a little honey on top for sweetness. Each jar will provide a hearty dose of protein alongside healthy carbohydrates.
Store these parfaits in the fridge for up to 5 days. Grab one in the morning or when you need a quick snack, and you’ll feel satisfied and energized!
Lentils are a powerhouse of protein, perfect for those looking for plant-based options.
Start by sautéing 1 diced onion, 2 minced garlic cloves, and 2 diced carrots in a large pot until softened. Add 1 cup of rinsed lentils and 4 cups of vegetable broth. Bring to a boil, then reduce to a simmer and add spices like cumin and bay leaves. After about 20 minutes, add 2 cups of fresh spinach and let it wilt.
Divide the soup into meal prep containers, and you can enjoy a hearty and protein-rich lunch or dinner throughout the week. This recipe is not only easy but also budget-friendly and nutritious.
By planning your meals with these protein-rich foods, you’ll be well on your way to meeting your muscle gain goals while enjoying delicious dishes!