Sharing 5 high-protein meal prep recipes! Some new inspiration when 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 wanting ahead to getting some work and studying for IHP done today. I’d love to listen to about what you have got occurring!
In the present day, I need to discuss protein and the significance of wholesome meal prep. Personally, I intention to eat 4-5 palm-sized servings of protein every day, contemplating elements comparable to my targets, exercise stage, and physique composition. Nonetheless, I’ve discovered that hitting this protein objective will be difficult if I haven’t performed some advance planning and prepping. I’ve realized that having protein available within the fridge makes a major distinction. To make it simpler to achieve my each day protein goal, I now dedicate time every week to cut veggies and put together some protein staples. This manner, I’m higher ready to satisfy my protein wants and construct muscle. Along with protein, it’s necessary to give attention to consuming omega-3 fatty acids, that are useful for total well being.
For in the present day’s submit, I’m sharing some tremendous simple recipes with nice sources of protein when you’re searching for new inspiration! These are meat-based, however listed here 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 feel the asparagus is pretend?? Taking votes)
5 Excessive Protein Meal Prep Recipes
Complete Rooster in a Crockpot
- Prep time: 15 min
- Cook dinner Time: 4-6 hours/ 8 hours
Components:
- 1- 3.5-4.5lb complete hen, 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 hen, breast facet down. No liquid is required because the hen will make its personal juices with the onion and grease from the fats from the hen pores and skin. Season liberally with salt and pepper. Cook 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 hen. Cool utterly, take away pores and skin & bones, and shred the hen or minimize complete 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 hen and Primal Kitchen Ranch dressing (I ordered mine from Thrive Market)
- Rooster with air fryer broccoli & whipped potatoes
- Rooster enchiladas
- Burrito bowls with hen black beans, rice, cilantro, bitter cream, and many others.
- Rooster salad
Sheet Pan Creamy Dill Salmon
- Prep time: quarter-hour
- Cook dinner time: 20 minutes
Components:
- 1- 1.5 lbs complete salmon filet
- 3 Tbsp avocado oil mayo
- 1 Tsp recent 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 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
- 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. hen bone broth. Convey rice and hen broth to a boil. Cut back warmth to low, cowl and simmer for 15-20 minutes. Take away from warmth, preserve coated, and let stand for 10 minutes. Fluff with a fork and serve.
Juicy Brined Oven Roasted Turkey Breast
- Prep time: 20 minutes
- Cook 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 hen bone broth
- 2 tbsp ghee or olive oil
Instructions:
In a 2-gallon Ziploc bag, mix all components apart 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 not less than 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 hen 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 not less than 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
- Cook 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 would result in robust burgers. Kind 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, purple 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 straightforward 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
- Cook 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 simple clean-up.
In a big bowl, mix all the components – I like to make use of beneficiant quantities of garlic powder, salt, and pepper – utilizing your fingers till well-mixed.
Use a melon ball scooper and your fingers to kind 12-15 balls and place them onto the baking sheet.
Bake for about quarter-hour, till browned and inside 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 methodology).
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 purple curry paste and a can of coconut milk. Add the meatballs, warmth by way 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 value mentioning once more is that I’ve been shopping for all of our meat and fish from Butcher Field currently and am blown away. away. They’ve so many natural and wild choices, they’re a B Corp, and all the things has been tremendous recent and scrumptious. You need to use my referral link for ground beef for life and $30 off.
Hope you have got an exquisite day and I’ll see ya quickly!
xoxo
Gina
Extra:
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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