Are you tired of sacrificing flavor for convenience on busy weekdays? Look no further! We’ve got 17 mouth-watering high-protein meal prep recipes to fuel your active lifestyle. Whether you’re a fitness enthusiast or just looking for a quick and easy meal solution, these recipes are sure to satisfy.
From classic comfort foods like beef and mushroom stir-fry with cauliflower rice, to international-inspired dishes like miso glazed cod with edamame and brown rice, we’ve got something for everyone. And the best part? Each recipe is packed with protein to keep you full and focused throughout your day. So why settle for bland and boring when you can have flavorful and filling meal prep options? Dive in and discover a world of delicious possibilities!
Lemon Garlic Chicken with Quinoa and Roasted Vegetables
A flavorful and nutritious one-pot meal that’s perfect for a weeknight dinner. This recipe combines the brightness of lemon, the pungency of garlic, and the comfort of quinoa and roasted vegetables.
Ingredients:
– 1 1/2 pounds boneless, skinless chicken breast or thighs
– 2 cloves garlic, minced
– 2 lemons, juiced (about 4 tablespoons)
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– Salt and pepper to taste
– Assorted vegetables (e.g., broccoli, carrots, bell peppers, Brussels sprouts), trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together lemon juice, garlic, salt, and pepper.
3. Add the chicken to the marinade and toss to coat. Let sit for at least 15 minutes or up to 30 minutes in the refrigerator.
4. Cook quinoa according to package instructions using water or broth.
5. In a large skillet, heat olive oil over medium-high. Remove chicken from marinade and cook until browned on both sides, about 6-8 minutes.
6. Transfer the skillet to the preheated oven and roast for an additional 10-12 minutes, or until cooked through.
7. Toss vegetables with olive oil, salt, and pepper, then spread on a baking sheet. Roast in the oven for 20-25 minutes, or until tender.
Cooking time: 45-50 minutes
Spicy Turkey and Black Bean Stuffed Peppers
These vibrant peppers are packed with flavor, filled with a spicy turkey and black bean mixture that’s sure to become a new favorite. Perfect for a quick weeknight dinner or a crowd-pleasing party dish.
Ingredients:
– 4 large bell peppers (any color)
– 1 lb ground turkey
– 1/2 cup cooked black beans, drained and rinsed
– 1/2 cup chopped onion
– 1 minced garlic clove
– 1 tablespoon chili powder
– 1 teaspoon cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large skillet, cook turkey, onion, garlic, chili powder, and cumin until browned, breaking up with spoon as needed.
4. Stir in black beans; season with salt and pepper to taste.
5. Stuff each pepper with the turkey mixture and top with shredded cheese (if using).
6. Place peppers in a baking dish and bake for 25-30 minutes or until tender.
Cooking Time: 25-30 minutes
Honey Sriracha Salmon with Brown Rice and Broccoli
This recipe combines the rich flavors of honey, sriracha, and salmon with the simplicity of brown rice and steamed broccoli. Perfect for a quick weeknight dinner that’s both healthy and delicious.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp honey
– 1 tsp sriracha sauce
– 2 cups cooked brown rice
– 4 cups broccoli florets
– Salt and pepper, to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper and place the salmon fillets.
3. In a small bowl, mix together honey and sriracha sauce.
4. Brush the honey-sriracha mixture evenly over each salmon fillet.
5. Cook for 12-15 minutes or until cooked through.
6. Meanwhile, cook brown rice according to package instructions.
7. Steam broccoli florets in the microwave with a splash of water until tender.
8. Serve salmon on top of brown rice and alongside steamed broccoli.
Cooking Time: 20-25 minutes
Protein-Packed Egg Muffins with Spinach and Feta
Start your day off right with these protein-packed egg muffins, packed with spinach and feta for a nutritious breakfast or snack. These individual servings are easy to prepare and perfect for meal prep.
Ingredients:
– 6 eggs
– 1 cup fresh spinach leaves, chopped
– 1/2 cup crumbled feta cheese
– 1/2 cup shredded cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. Add chopped spinach, crumbled feta, and shredded cheddar to the egg mixture. Mix well.
4. Grease a 6-cup muffin tin with olive oil.
5. Pour the egg mixture into each muffin cup.
6. Bake for 20-22 minutes or until the eggs are set.
7. Serve warm and enjoy!
Cooking Time: 20-22 minutes
Beef and Mushroom Stir-Fry with Cauliflower Rice
A flavorful and nutritious stir-fry that combines tender beef, savory mushrooms, and a crunchy cauliflower rice base.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups mixed mushrooms (button, cremini, shiitake)
– 2 cloves garlic, minced
– 1 head of cauliflower
– 2 tbsp vegetable oil
– 1 tsp soy sauce
– 1 tsp oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Preheat a wok or large skillet over medium-high heat.
2. Add beef strips and cook until browned, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add mushrooms and garlic; cook until mushrooms release their liquid and start to brown, about 5 minutes.
4. Add cauliflower rice to the pan and stir-fry for 2-3 minutes, until slightly tender.
5. Return beef to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve immediately, garnished with green onions if desired.
Cooking Time: 15-20 minutes
Greek Yogurt Chicken Salad with Whole Wheat Pita
A refreshing twist on traditional chicken salad, this recipe combines the creaminess of Greek yogurt with the tanginess of lemon and herbs, all wrapped up in a crispy whole wheat pita.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1 tablespoon freshly squeezed lemon juice
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 whole wheat pita breads
Instructions:
1. In a medium bowl, combine chicken, Greek yogurt, lemon juice, parsley, dill, salt, and pepper. Mix until well combined.
2. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
3. Preheat oven to 375°F (190°C).
4. Slice pita breads in half and toast for 5-7 minutes or until crispy.
5. Spoon chicken salad onto toasted pita halves and serve immediately.
Cooking Time: 10-15 minutes
Slow Cooker BBQ Pulled Chicken with Sweet Potatoes
A classic comfort food recipe that’s perfect for a busy day. This slow cooker dish is easy to prepare and fills your home with the mouthwatering aroma of BBQ goodness.
Ingredients:
– 2 lbs boneless, skinless chicken breasts
– 1 large sweet potato, peeled and cubed
– 1/4 cup BBQ sauce
– 1 tablespoon brown sugar
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
Instructions:
1. Place the chicken, sweet potatoes, BBQ sauce, brown sugar, smoked paprika, salt, and pepper in a slow cooker.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. When the chicken is tender and easily shreds with a fork, use two forks to pull it apart into bite-sized pieces.
4. Serve the pulled chicken with the sweet potatoes, garnished with chopped fresh herbs if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Peanut Butter Banana Overnight Oats with Chia Seeds
Start your day with a creamy and nutritious breakfast that combines the best of bananas, peanut butter, and chia seeds. This overnight oats recipe is easy to prepare and packed with fiber and protein.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup mashed ripe banana
– 2 tablespoons creamy peanut butter
– 1 tablespoon chia seeds
– Pinch of salt
– Optional: sliced banana, honey, or chopped nuts for topping
Instructions:
1. In a jar or container, combine oats, almond milk, mashed banana, peanut butter, and chia seeds.
2. Stir until well combined, then refrigerate overnight (at least 4 hours) or prepare in the morning.
3. Top with sliced banana, honey, or chopped nuts, if desired.
Cooking Time: Overnight (no cooking required)
Garlic Shrimp and Asparagus with Farro
Elevate your dinner game with this flavorful and nutritious recipe that combines succulent shrimp, tender asparagus, and nutty farro. This dish is perfect for a quick weeknight meal or special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 1 pound fresh asparagus, trimmed
– 1 cup cooked farro
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté until fragrant, about 1 minute.
3. Add shrimp and cook until pink and just cooked through, about 2-3 minutes per side.
4. Meanwhile, toss asparagus with salt and pepper on a baking sheet. Roast in the oven for 12-15 minutes or until tender.
5. In a separate pot, combine cooked farro and 1 tablespoon olive oil. Cook over medium heat, stirring occasionally, until heated through.
6. Serve shrimp and asparagus atop farro. Garnish with lemon wedges if desired.
Cooking Time: 20-25 minutes
High-Protein Tofu Scramble with Avocado Toast
Start your day with a nutritious and filling breakfast that combines the creaminess of avocado with the protein-rich goodness of tofu. This recipe is quick, easy, and packed with nutrients to keep you going all morning.
Ingredients:
– 1 block firm tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon turmeric
– Salt and pepper to taste
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– Optional: chopped bell peppers, mushrooms, or spinach for added flavor
Instructions:
1. Heat olive oil in a non-stick skillet over medium-high heat.
2. Add diced onion and cook until translucent (3-4 minutes).
3. Add crumbled tofu, garlic, turmeric, salt, and pepper. Cook until the mixture is lightly browned and scrambled-like (5-6 minutes).
4. Toast whole grain bread and top with mashed avocado.
5. Serve the High-Protein Tofu Scramble on top of the avocado toast.
Cooking Time: 15-20 minutes
Cajun-Spiced Grilled Steak with Chickpea Salad
This recipe combines the bold flavors of Cajun spices with the tenderness of grilled steak, paired with a refreshing chickpea salad. Perfect for a quick and flavorful dinner or special occasion.
Ingredients:
For the steak:
– 1.5-2 pounds flank steak
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon garlic powder
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
For the chickpea salad:
– 1 can chickpeas (15 ounces), drained and rinsed
– 1/2 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together cumin, smoked paprika, garlic powder, and cayenne pepper. Rub the mixture all over the steak.
3. Grill the steak for 5-7 minutes per side, or until it reaches desired level of doneness. Let rest before slicing.
4. In a separate bowl, combine chickpeas, cilantro, lemon juice, and olive oil. Season with salt and pepper to taste.
5. Serve sliced steak with chickpea salad.
Cooking Time: 15-20 minutes
Pesto Turkey Meatballs with Zucchini Noodles
Elevate your dinner game with this flavorful and nutritious recipe that combines tender turkey meatballs with zesty pesto and crunchy zucchini noodles. Perfect for a quick weeknight meal or special occasion.
Ingredients:
– 1 pound ground turkey
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1/4 cup pesto
– 1 medium zucchini
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, garlic, and olive oil. Mix well.
3. Form into meatballs (about 20) and place on a baking sheet lined with parchment paper. Bake for 15-18 minutes or until cooked through.
4. Meanwhile, spiralize the zucchini and set aside.
5. In a large skillet, combine cooked meatballs and pesto. Toss to coat evenly.
6. Add zucchini noodles and cook for an additional 2-3 minutes, or until heated through. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Cottage Cheese and Berry Protein Bowl
Start your day with a nutritious and delicious bowl that combines the creaminess of cottage cheese with the natural sweetness of berries. This protein-rich breakfast or snack is perfect for fitness enthusiasts and busy mornings.
Ingredients:
– 1/2 cup low-fat cottage cheese
– 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
– Chia seeds or granola for topping (optional)
Instructions:
1. In a small bowl, mix together the cottage cheese, honey, and vanilla extract until smooth.
2. Gently fold in the mixed berries.
3. Spoon the mixture into a bowl.
4. Sprinkle with chia seeds or granola if desired.
5. Serve immediately.
Cooking Time: 5 minutes
Miso Glazed Cod with Edamame and Brown Rice
Miso Glazed Cod with Edamame and Brown Rice Recipe
Summary: This Asian-inspired dish combines the sweetness of miso glaze with the tender flakes of cod, served atop a bed of savory brown rice and steamed edamame.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup white miso paste
– 2 tbsp soy sauce
– 2 tbsp honey
– 1 tsp grated ginger
– 1 cup brown rice
– 1 cup edamame, shelled and deveined
– 2 tbsp vegetable oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together miso paste, soy sauce, honey, and ginger.
3. Place cod fillets on a baking sheet lined with parchment paper. Brush the miso glaze evenly over both sides of the fish.
4. Cook for 12-15 minutes or until cooked through.
5. While the fish is cooking, prepare brown rice according to package instructions.
6. Steam edamame in a steamer basket filled with water for 3-5 minutes or until tender.
7. Serve cod on top of brown rice and edamame. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Buffalo Chicken Stuffed Sweet Potatoes
This recipe combines the comfort of baked sweet potatoes with the bold flavors of buffalo chicken, making for a unique and delicious twist on traditional stuffed sweet potatoes.
Ingredients:
– 4 large sweet potatoes
– 1 pound cooked chicken breast, shredded
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup ranch dressing
– 1 tablespoon butter
– 1 cup shredded cheddar cheese
– Chopped cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-50 minutes, or until tender.
3. In a bowl, mix together chicken breast, Frank’s RedHot sauce, and ranch dressing.
4. Split cooked sweet potatoes in half lengthwise and fluff with a fork.
5. Top each sweet potato with the buffalo chicken mixture, followed by shredded cheddar cheese and butter.
6. Return stuffed sweet potatoes to oven for an additional 10-15 minutes, or until cheese is melted and bubbly.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 55-60 minutes
Loaded Black Bean and Quinoa Salad
This hearty salad combines protein-rich black beans with nutty quinoa, crunchy veggies, and creamy avocado for a nutritious and satisfying meal or snack. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked black beans
– 1/2 cup diced red bell pepper
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh cilantro
– 1 avocado, diced
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine quinoa and black beans.
2. Add bell pepper, cucumber, and cilantro; toss to combine.
3. Stir in diced avocado.
4. Squeeze lime juice over the salad and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Teriyaki Tempeh with Steamed Bok Choy
This recipe combines the nutty flavor of tempeh with the sweetness of teriyaki sauce, served alongside tender steamed bok choy. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 block of tempeh
– 1/4 cup teriyaki sauce
– 2 tablespoons soy sauce
– 2 tablespoons brown sugar
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 bunch bok choy, cleaned and drained
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a small bowl, whisk together teriyaki sauce, soy sauce, brown sugar, and garlic.
3. Cut the tempeh into cubes and place on a baking sheet lined with parchment paper. Brush the teriyaki mixture evenly over the tempeh.
4. Drizzle the vegetable oil over the tempeh and toss to coat.
5. Steam the bok choy until tender, about 3-4 minutes.
6. Bake the tempeh for 15-20 minutes or until golden brown.
7. Serve the teriyaki tempeh alongside steamed bok choy.
Cooking Time: 20-25 minutes
Summary
Get ready to fuel your busy weekdays with these 17 high-protein meal prep recipes! From savory dishes like Lemon Garlic Chicken and Spicy Turkey Stuffed Peppers, to sweet treats like Peanut Butter Banana Overnight Oats, there’s something for everyone. Other highlights include Honey Sriracha Salmon, Protein-Packed Egg Muffins, Beef and Mushroom Stir-Fry, and many more. These easy-to-make recipes are perfect for meal prep, packed with protein and flavor to keep you energized throughout the day.
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