Key Takeaways
Get ready to meal prep your way to over 100g of protein a day with these easy and tasty recipes! Each meal is designed to serve two people for three days, making a total of six servings. Let’s dive in!
Breakfast: Fluffy High Protein Pancakes
Start your day with these fluffy pancakes packed with protein and no protein powder needed!
Ingredients
- 2 cups low-fat Greek yogurt
- 6 eggs
- 3 tbsp maple syrup
- 1 tbsp vanilla extract
- 3 cups all-purpose gluten-free flour (or regular flour if preferred)
- 3 tbsp baking powder
Instructions
- Mix Wet Ingredients: In a large bowl, combine Greek yogurt, eggs, maple syrup, and vanilla extract.
- Add Dry Ingredients: Gradually add flour and baking powder to the mixture. Stir until well combined.
- Cook Pancakes: Heat a non-stick skillet and cook the pancakes for a few minutes on each side until golden brown.
- Store: Store the pancakes in glass containers with some berries for topping. You can also freeze them in a ziplock bag.
Enjoy these delicious pancakes that are not only high in protein but also gluten-free!
Lunch: Protein-Packed Pasta Salad
This pasta salad is not just tasty but also packed with protein, thanks to the lentil pasta.
Ingredients
- 1 tbsp olive oil
- 2 cups grape tomatoes (or cherry tomatoes)
- 2 packages lentil pasta
- 2 tbsp balsamic vinegar
- 1 tbsp garlic-infused olive oil
- Salt and pepper to taste
- Arugula
- Mini mozzarella balls
- Fresh basil
Instructions
- Cook Tomatoes: In a pan, heat olive oil and cook grape tomatoes until they are soft and juicy.
- Cook Pasta: Cook lentil pasta according to package instructions.
- Make Dressing: Combine tomato juice (from cooked tomatoes), balsamic vinegar, garlic-infused olive oil, salt, and pepper.
- Assemble Salad: In a large glass container, mix pasta, arugula, roasted tomatoes, mini mozzarella balls, fresh basil, and the dressing. Stir until combined.
This salad is perfect for a quick and nutritious lunch.
Snack: Chewy Granola Bars
These homemade granola bars are a perfect snack to keep you full and energized.
Ingredients
- 1.5 cups oats
- 1 tbsp gingerbread spice (or cinnamon)
- 1/4 cup maple syrup
- 3/4 cup unsweetened peanut butter
- Dark chocolate chips (optional)
Instructions
- Mix Ingredients: In a bowl, combine oats, gingerbread spice, maple syrup, peanut butter, and dark chocolate chips.
- Press and Bake: Press the mixture into a baking dish lined with parchment paper and bake at 350°F (180°C) for about 10 minutes.
- Cool and Cut: Let the bars cool before cutting them into squares.
These bars are chewy, delicious, and great for a high-protein snack.
Dinner: Easy Chicken Stir Fry
A simple yet delicious chicken stir fry packed with veggies and flavor.
Ingredients
- 5 bell peppers, chopped
- 2 heads broccoli, chopped
- 1 can mushrooms
- Frozen vegetable mix (optional)
- 2 chicken breasts, chopped
- Olive oil
- Garlic-infused olive oil
- Salt, pepper, and chili powder to taste
- Sauce of choice (e.g., soy sauce, teriyaki)
- Rice noodles
Instructions
- Prep Veggies: Chop bell peppers and broccoli.
- Cook Chicken: In a pan, heat olive oil and cook chicken with salt, pepper, and chili powder. Set aside.
- Cook Veggies: In the same pan, add garlic-infused olive oil and cook the vegetables. Add the can of mushrooms and any frozen veggies.
- Combine: Add the cooked chicken back to the pan with the vegetables. Add your favorite sauce and stir.
- Serve: Serve the stir fry with freshly cooked rice noodles.
This stir fry is easy to make and a great way to get your protein and veggies in one meal.
Conclusion
Meal prepping high-protein meals can be easy and delicious with these recipes. From fluffy pancakes to a hearty stir fry, each meal is designed to keep you full and energized throughout the day. Try these recipes and enjoy a week of healthy eating!