High Protein Meal Prep: Delicious Recipes for Breakfast, Lunch, Snack, and Dinner

Key Takeaways

Prepare these easy, high-protein meals to ensure you get over 100 grams of protein daily. These recipes are not only tasty but also straightforward to make, helping you stay on track with your nutritional goals.

Breakfast: Sheet Pan Egg Sandwiches

Kickstart your day with these protein-packed sheet pan egg sandwiches.

Ingredients

• 12 eggs
• 1 cup lactose-free cottage cheese
• 1 cup low-fat grated cheese
• 1 bell pepper, chopped
• 1 cup spinach, chopped
• Salt and pepper to taste

Instructions

1. Blend Ingredients: Blend eggs, cottage cheese, salt, and pepper until smooth.
2. Prepare Dish: Pour the mixture into a greased baking dish.
3. Add Veggies: Sprinkle chopped bell pepper, spinach, and grated cheese on top.
4. Bake: Bake at 350°F (180°C) for 15 minutes. Let cool and cut into pieces.
5. Serve: Reheat a piece in the morning and serve with oat bread.

These egg sandwiches are a filling and nutritious breakfast option, lasting 3-4 days in the fridge or can be frozen for longer storage.

Lunch: Baked Feta Pasta

A simple yet delicious lunch option that is rich in protein.

Ingredients

• 2 tbsp garlic-infused olive oil
• 1 block feta cheese
• 2 cups cherry tomatoes
• 8 oz lentil pasta (or chickpea pasta)
• Chili flakes, salt, and pepper to taste

Instructions

1. Prepare Dish: Add olive oil, feta cheese, and cherry tomatoes to a baking dish. Sprinkle with chili flakes, salt, and pepper.
2. Bake: Bake at 390°F (200°C) for 15 minutes, then turn up the heat and bake for another 5 minutes.
3. Cook Pasta: While baking, cook pasta according to package instructions.
4. Combine: Mix baked feta and tomatoes with cooked pasta.

This baked feta pasta is creamy, flavorful, and high in protein, perfect for a quick lunch.

Snack: Blueberry Yogurt Parfait

A sweet and healthy snack to keep you energized.

Ingredients

• Granola:
• 1 cup oats
• 2 tbsp melted coconut oil (or olive oil)
• 1/4 cup maple syrup
• 1 tsp cinnamon
• Parfait:
• 2 cups low-fat Greek yogurt
• 1 cup frozen blueberries (or fresh)
• Granola

Instructions

1. Make Granola: Mix oats, oil, maple syrup, and cinnamon. Spread on a baking sheet and bake at 350°F (180°C) for 20-25 minutes.
2. Assemble Parfait: Layer yogurt, blueberries, and granola in jars. Repeat layers.

Each parfait provides around 30 grams of protein and lasts about 3 days in the fridge.

Dinner: Crispy Chicken with Roasted Veggies

A hearty and protein-rich dinner that’s easy to prepare.

Ingredients

• Chicken:
• 2 chicken breasts
• 1/2 cup gluten-free flour
• 2 beaten eggs
• 1 cup gluten-free breadcrumbs
• Salt and pepper to taste
• Veggies:
• Assorted vegetables (bell peppers, broccoli, etc.)
• 2 tbsp olive oil
• Salt to taste
• Potatoes:
• 4 potatoes, chopped
• 2 tbsp olive oil
• Salt to taste

Instructions

1. Prepare Chicken: Roll chicken breasts in flour, dip in beaten eggs, and coat in breadcrumbs.
2. Bake Chicken: Bake at 390°F (200°C) for 18 minutes.
3. Roast Veggies: Toss vegetables with olive oil and salt. Roast at 390°F (200°C) for 20 minutes.
4. Roast Potatoes: Toss potatoes with olive oil and salt. Roast at 390°F (200°C) for 25-30 minutes.
5. Serve: Serve crispy chicken and roasted veggies with a homemade yogurt sauce.

This dinner is not only delicious but also packed with protein to keep you satisfied.

Conclusion

Meal prepping high-protein meals can be easy and delicious. From breakfast egg sandwiches to dinner with crispy chicken and roasted veggies, these recipes ensure you get over 100 grams of protein daily. Try these recipes and enjoy a week of healthy, protein-rich meals!