Categories: Eat this

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

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

  1. Mix Wet Ingredients: In a large bowl, combine Greek yogurt, eggs, maple syrup, and vanilla extract.
  2. Add Dry Ingredients: Gradually add flour and baking powder to the mixture. Stir until well combined.
  3. Cook Pancakes: Heat a non-stick skillet and cook the pancakes for a few minutes on each side until golden brown.
  4. 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

  1. Cook Tomatoes: In a pan, heat olive oil and cook grape tomatoes until they are soft and juicy.
  2. Cook Pasta: Cook lentil pasta according to package instructions.
  3. Make Dressing: Combine tomato juice (from cooked tomatoes), balsamic vinegar, garlic-infused olive oil, salt, and pepper.
  4. 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

  1. Mix Ingredients: In a bowl, combine oats, gingerbread spice, maple syrup, peanut butter, and dark chocolate chips.
  2. 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.
  3. 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

  1. Prep Veggies: Chop bell peppers and broccoli.
  2. Cook Chicken: In a pan, heat olive oil and cook chicken with salt, pepper, and chili powder. Set aside.
  3. Cook Veggies: In the same pan, add garlic-infused olive oil and cook the vegetables. Add the can of mushrooms and any frozen veggies.
  4. Combine: Add the cooked chicken back to the pan with the vegetables. Add your favorite sauce and stir.
  5. 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!

nick

Recent Posts

Your Essential Guide to Understanding Skin Types and Routines

Are you struggling with what skincare routine is best for your skin type? Or maybe…

1 day ago

Why Skincare Matters: Your Guide to Healthy Skin

Have you ever wondered why cleansing is such a big deal in skincare? You’re not…

3 days ago

Your Ultimate Guide to Fast-Food: Secrets, Health Tips, and Global Favorites

Fast food is a staple in many people's lives, whether you're grabbing a quick bite…

4 days ago

Luxury Consumption Trends Among Youth in East Asia: Understanding Habits and Motivations

Luxury consumption is booming among the youth in East Asia, with young consumers displaying extreme…

5 days ago

The Cultural Impact on Luxury Consumption: Understanding East Asian Influences

When we think about luxury, it’s not just about expensive items; it’s also about the…

6 days ago

Exploring the Latest Fast-Food Trends: What You Need to Know

Fast food is not just about burgers and fries anymore. With evolving customer preferences, technological…

1 week ago