High-Protein Meal Prep for a Balanced Diet: Easy and Delicious Recipes

Key Takeaways

Meal prepping is an efficient way to save time and money while ensuring a balanced, high-protein diet. This guide covers breakfast, lunch, snacks, and dinner, with each meal contributing to a total of 100 grams of protein per day.

Breakfast: Tortilla Egg Cups

Start your day with these savory tortilla egg cups, perfect for a quick, high-protein breakfast.

Ingredients

• 6 eggs
• Pinch of salt and pepper
• Low-fat shredded cheese
• Chopped spinach
• Chopped bell peppers
• Gluten-free tortillas

Instructions

1. Prepare Eggs: Beat the eggs with salt and pepper.
2. Form Tortilla Cups: Grease a muffin pan and place a tortilla in each cavity to form cups.
3. Add Ingredients: Pour the egg mixture into the cups, then add shredded cheese, spinach, and bell peppers.
4. Bake: Bake at 350°F (180°C) for 15-20 minutes.

These egg cups reheat well in the microwave for a quick morning meal. Each serving (3 cups) contains about 30 grams of protein.

Lunch: Roasted Red Pepper Pasta

This roasted red pepper pasta is both nutritious and delicious, making for a perfect lunch option.

Ingredients

• 4 bell peppers
• 2 tbsp garlic-infused olive oil
• Salt
• 1 cup lentil pasta
• Fresh basil
• Chili flakes, oregano, paprika
• 1/4 cup shredded parmesan
• 1/2 cup milk

Instructions

1. Roast Peppers: Cut bell peppers into quarters and place on a baking pan. Drizzle with olive oil and sprinkle with salt. Roast at 450°F (230°C) for 20 minutes.
2. Cook Pasta: Cook lentil pasta according to package instructions.
3. Blend Sauce: Remove pepper skins and blend roasted peppers with basil, chili flakes, oregano, paprika, parmesan, milk, and remaining olive oil.
4. Combine: Mix the sauce with the cooked pasta.

One serving contains about 20 grams of protein.

Snack: Banana Protein Muffins

These banana protein muffins are perfect for a mid-day snack, packed with protein and flavor.

Ingredients

• 3 bananas, mashed
• 2 eggs
• 1/4 cup unsweetened peanut butter
• 1/2 cup protein powder
• 1 tsp baking powder
• 1 tsp cinnamon
• Dark chocolate chunks (optional)

Instructions

1. Mix Wet Ingredients: Combine mashed bananas, eggs, and peanut butter.
2. Add Dry Ingredients: Mix in protein powder, baking powder, and cinnamon.
3. Bake: Spoon the batter into a greased muffin pan and top with dark chocolate chunks. Bake at 350°F (180°C) for 12-15 minutes.

Store in an airtight container and reheat for 15-30 seconds before serving. Each muffin contains about 10 grams of protein.

Dinner: Pesto Salmon and Roasted Vegetables

End your day with this hearty and flavorful pesto salmon with roasted vegetables.

Ingredients

• 4 zucchini
• 4 potatoes
• 1 cup grape tomatoes
• 6 salmon fillets
• 1/4 cup pesto
• Olive oil
• Salt
• Yogurt Dressing:
• 1 cup low-fat Greek yogurt
• Handful of fresh parsley, chopped
• Juice of 1 lemon
• Salt and pepper

Instructions

1. Prepare Vegetables: Wash and chop vegetables. Spread on baking pans, drizzle with olive oil, and add salt. Roast at 430°F (220°C) for 15 minutes.
2. Prepare Dressing: Mix Greek yogurt, parsley, lemon juice, salt, and pepper.
3. Bake Salmon: Add salmon fillets to the baking pans, spread pesto on top, and bake for an additional 10-15 minutes.
4. Serve: Serve salmon and roasted vegetables with the yogurt dressing.

Each serving contains over 40 grams of protein.

Conclusion

Meal prepping these high-protein recipes ensures you get a balanced diet without spending hours in the kitchen every day. From savory tortilla egg cups for breakfast to a delicious pesto salmon dinner, these meals are both nutritious and satisfying. Try these recipes and enjoy a week of flavorful, protein-packed meals!