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

Key Takeaways

Boost your daily protein intake with these easy and delicious meal prep recipes! Each meal is designed to serve two people for three days, ensuring you get over 100 grams of protein per day. Let’s get cooking!

Breakfast: Blueberry Chia Pudding Parfait

Start your morning with this creamy and protein-packed chia pudding parfait.

Ingredients

• Chia Pudding:
• 1/2 cup chia seeds
• 2 cups almond milk
• 1 tbsp maple syrup
• 1 tsp vanilla extract
• Yogurt Layer:
• 2 cups low-fat, lactose-free Greek yogurt
• 1 cup frozen wild blueberries (or your favorite berries)
• Granola Topping:
• Homemade granola (recipe available separately)

Instructions

1. Prepare Chia Pudding: Mix chia seeds, almond milk, maple syrup, and vanilla extract. Let sit for 5 minutes, stir again to prevent lumps, and refrigerate for 2 hours.
2. Yogurt Layer: Mix Greek yogurt with blueberries.
3. Assemble Parfait: Layer chia pudding, yogurt mixture, and top with granola just before serving for crunchiness.

This parfait is a delicious and easy way to kickstart your day with over 30g of protein.

Lunch: Pesto Pasta Bake

This pesto pasta bake is simple, flavorful, and packed with protein.

Ingredients

• 2 packages lentil pasta (or chickpea pasta)
• 2 cups grape tomatoes
• 1 cup pesto
• 1 cup shredded cheese

Instructions

1. Cook Pasta: Follow package instructions to cook the lentil pasta.
2. Assemble Bake: Combine cooked pasta, grape tomatoes, and pesto in a lightly greased baking dish. Top with shredded cheese.
3. Bake: Bake at 350°F (180°C) for 5-10 minutes until the cheese is melted and bubbly.

This quick pasta bake is perfect for lunch and high in protein.

Snack: Gingerbread Protein Bites

These protein bites are perfect for a quick, high-protein snack.

Ingredients

• 1 cup vegan protein powder
• 1 cup unsweetened peanut butter
• 1/4 cup almond milk
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• 1 tbsp gingerbread spice (or cinnamon)
• Crushed gingerbread cookies (optional, for rolling)

Instructions

1. Mix Ingredients: Combine protein powder, peanut butter, almond milk, maple syrup, vanilla extract, and gingerbread spice.
2. Form Bites: Roll mixture into balls and roll in crushed gingerbread cookies if desired.
3. Store: Makes about 12 bites. Store in an airtight container.

These bites are super fudgy and taste like gingerbread cookie dough, with around 18-20g of protein per serving.

Dinner: Chicken Burrito Bowls

These chicken burrito bowls are hearty, healthy, and packed with protein.

Ingredients

• 2 chicken breasts, minced
• 1 cup rice
• 2 cans black beans
• 2 cans corn
• Salt, pepper, paprika, chives, ground cumin, ground coriander, chili powder
• Fresh veggies (lettuce, cucumber, bell pepper)
• Low-fat sour cream

Instructions

1. Cook Chicken and Rice: Cook rice according to package instructions. Season chicken with salt, pepper, paprika, chives, cumin, coriander, and chili powder. Cook chicken in a pan.
2. Combine Ingredients: Add cooked chicken, black beans, and corn to a large pan. Stir to combine.
3. Assemble Bowls: Serve with fresh veggies and a dollop of low-fat sour cream.

These burrito bowls are versatile and can be used as a filling for actual burritos too!

Conclusion

Meal prepping high-protein meals can be simple and delicious with these recipes. From a creamy chia pudding parfait to hearty chicken burrito bowls, each meal is designed to keep you full and energized throughout the day. Give these recipes a try and enjoy a week of healthy eating!