High-Protein Meal Prep: Simple and Tasty Recipes for Breakfast, Lunch, Snack, and Dinner

Key Takeaways

These high-protein meal prep recipes are designed to help you reach your daily protein goals with ease. Each meal is packed with protein and full of flavor, ensuring you stay satisfied throughout the day.

Breakfast: Egg Muffins

Start your day with these protein-rich egg muffins that are both delicious and easy to make.

Ingredients

• 6 eggs
• 1/2 cup low-fat cottage cheese
• Pinch of salt and pepper
• Turkey slices
• Chopped spinach
• Chopped bell peppers
• Chili flakes

Instructions

1. Blend Ingredients: Blend eggs, cottage cheese, salt, and pepper until smooth.
2. Prepare Muffin Pan: Lightly grease a muffin pan and place turkey slices to form cups.
3. Add Mixture: Pour the egg mixture into each cup and sprinkle chili flakes on top.
4. Add Veggies: Add chopped spinach and bell peppers.
5. Bake: Bake at 350°F (180°C) for 15 minutes or until the egg whites are just set.

These egg muffins last for 3-4 days in the fridge. Reheat in the morning for a quick and satisfying breakfast. One serving (3 muffins) contains about 30 grams of protein.

Lunch: Warm Quinoa and Halloumi Salad

This warm quinoa and halloumi salad is perfect for a nutritious and filling lunch.

Ingredients

• 1 cup quinoa
• Assorted vegetables (bell peppers, zucchini, etc.)
• 1 block halloumi cheese
• Olive oil
• Salt and pepper

Instructions

1. Cook Quinoa: Cook quinoa according to package instructions.
2. Cook Vegetables: Sauté vegetables with a little olive oil until tender.
3. Fry Halloumi: Fry halloumi slices in olive oil until golden brown on both sides.
4. Combine: Mix quinoa, vegetables, and halloumi in a large bowl. Add salt and pepper to taste.

Reheat before serving. One serving contains about 18 grams of protein.

Snack: Blueberry Chia Yogurt Parfait

A sweet and healthy snack that’s easy to prepare and high in protein.

Ingredients

• Chia Jam:
• 1 cup blueberries
• 2 tbsp chia seeds
• 1 tbsp honey
• Granola:
• 1 cup oats
• 2 tbsp coconut oil
• 1/4 cup maple syrup
• 1 tsp vanilla extract
• 1 tsp ground cardamom
• Parfait:
• 2 cups non-fat Greek yogurt

Instructions

1. Make Chia Jam: Simmer blueberries, chia seeds, and honey in a pot for 5 minutes. Let set in the fridge for a couple of hours.
2. Make Granola: Mix oats, coconut oil, maple syrup, vanilla extract, and cardamom. Spread on a baking sheet and bake at 350°F (180°C) for 20 minutes.
3. Assemble Parfait: Layer Greek yogurt, chia jam, and granola in jars.

Each parfait contains about 28 grams of protein.

Dinner: Greek Style Sheet Pan Dinner

A hearty and flavorful dinner that’s packed with protein.

Ingredients

• 6 chicken breasts
• 4 bell peppers, chopped
• 2 zucchinis, chopped
• 1 cup Kalamata olives
• 1 cup feta cheese
• Olive oil
• Salt and pepper
• Marinade:
• 1/4 cup olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper

Instructions

1. Marinate Chicken: Mix marinade ingredients and marinate chicken breasts for 1 hour in the fridge.
2. Prepare Vegetables: Place chopped vegetables on a baking sheet, drizzle with olive oil, and season with salt and pepper.
3. Bake Vegetables: Bake at 390°F (200°C) for 10 minutes.
4. Add Chicken and Bake: Add marinated chicken, olives, and feta to the baking sheet. Bake for an additional 15-20 minutes.

This meal is easy to make and contains over 40 grams of protein per serving.

Conclusion

Meal prepping these high-protein recipes ensures you get over 100 grams of protein daily with minimal effort. From egg muffins for breakfast to a Greek style sheet pan dinner, these meals are not only nutritious but also delicious. Try these recipes and enjoy a week of healthy, protein-rich meals!