Best Meal Prep Recipes High Protein

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How Much Protein Should I Meal Prep

the best HIGH PROTEIN VEGAN MEAL PREP!

There really isnt a one-size-fits-all answer here. This can vary from person to person and can also vary depending on the amount of activity the person is doing as well.

For someone who works out during the day, the amount of protein theyre going to consume is probably higher than someone who sits stationary at a desk.

But, a good rule of thumb and place to start is to remember that the protein in your daily diet should account for about 30% of your daily calories. It can be more if youre trying to increase your protein, but that really should be your line to gauge a regular daily intake.

How To Meal Prep Protein Sources On A Budget

Affordability is often cited as one of the main reasons why people cant follow a healthy diet. However, there are ways to meal prep protein sources on a budget.

  • Buy in bulk: The good news is most meal prep-friendly foods can be bought in bulk. Instead of buying small packages, get a bigger container. If you need to, you can divide it up and freeze what you don’t need to use at a later date.
  • Stick to affordable foods: Chicken, rice, eggs, and potatoes are some of the cheapest foods. On the flip side, avoid fresh fish, NY strip, filets, and high-end items.
  • Buy store brands: When possible, buy generic store brands. In most cases, the quality is the same for a lower price.
  • Look for sales: One of the best ways to save money is to buy food when it is on sale. Typically, grocery stores run sales on meat when it is getting close to the sell-buy date. If you cook it soon after you buy it, this can be a fantastic way to save money.
  • Buy frozen or canned veggies: If money is tight, look to buy frozen or canned veggies instead of fresh. Fresh is always best, but frozen and canned veggies have the same nutrient profile as fresh.
  • Set a budget: Setting a budget is a financial tip that can go beyond just meal prep. Before you go to the store, or even plan your meals, set a budget for how much money you can spend. From there, reverse-engineer your grocery list. It takes some discipline, but it can make a big difference.

Vegan Meal Prep Recipes High In Protein + Full Meal Planning Toolkit

CHEF SKY HANKA March 31, 2021

There are a lot of plant-based eating guides out there promising to help you thrive on a vegan meal plan, but most of these resources don’t consider overall nutrition needs and macro balance to help you achieve your fitness goals.

So here’s a vegan meal prep guide that will help you execute your goals and mindset while conquering your health and wellness.

Ready to tackle plant-based eating like a pro? Grab this vegan meal prep toolkit and started on your vegan diet today!

Recommended Reading: Simple Low Carb Recipes For Picky Eaters

Why Is Protein Important

Just to recap a bit, why is protein so important? Generally, your protein requirements are based on your age, gender, type of surgery, and activity level. Recommended protein intake is between 60-120 grams per day after surgery, according to the ASMBS guidelines.

Protein not is not only critical for healing, it will also help you lose and maintain your body weight. Protein is a highly satiating macronutrient, meaning it can make it easier to manage your calorie intake long-term. Many patients struggle with getting enough protein, which can lead to muscle loss, nutrient deficiency, and low energy.

Pesto Tortellini With Snow Peas

Easy High Protein Meal Prep Recipes That

Perhaps the greenest dish here, this tortellini falls somewhere between saucy and soupyand thats exactly where it should be. The crunchy snow peas, which provide much of the 18 grams of protein, pair well with soft, cheesy tortellini and nutty pesto. You may not even be able to wait to reheat it as lunch.

Get the recipe »

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Chicken Buddha Bowl Meal Prep

If youve been dying to try a Buddha Bowl that is delicious, yet high in protein, this is the one for you. It takes only 10 minutes of prep time and packs 32 grams of protein per serving.

This Buddha Bowl doesnt disappoint- its packed with colorful mixed veggies. Some veggies that we suggest include red onion, bell pepper, broccoli, summer squash, and cauliflower.

However, any veggies will work just fine. This dish is particularly fragrant because we use jasmine rice.

Jasmine rice makes the dish fragrant, and is pretty easy to cook, making it perfect for meal prepping.

For this dish, youll need some avocado oil. Youll love this avocado oil. Its heart-healthy and compliments all types of dishes.

Per Serving:

Smoky Chicken And Cinnamon Roasted Sweet Potato Meal Prep

For a different twist on good old chicken and potatoes, youve got to try this dish. Apart from the fact that it has a whopping 46.7 grams of protein per serving, its just plain tasty.

Instead of regular potatoes, we use sweet potatoes. Sweet potatoes contain more antioxidants than white potatoes and offer natural sweetness.

Now, the cooking time for this dish is 50 minutes, but this is only because sweet potatoes take longer to cook than regular potatoes. But it is so worth it. The potatoes come out sweet and spicy because we use cinnamon and cayenne pepper to spice things up.

The smoky chicken comes out sweet, moist, spicy, and savory due to the seasonings. This recipe calls for brown sugar- yes, you heard that right- so make sure you have some budget-friendly brown sugar like this.

Per Serving:

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Honey Sriracha Glazed Meatballs

Do you like a bit of heat to go with your sweet? These Honey Sriracha meatballs will have you eating every last bite. The more that you can make, the more that youre going to want to eat!

And its safe to say that these meatballs are great for meal planning and enjoying at any point in time during the day!

If youre not a fan of hot foods, just eliminate the sriracha sauce and go ahead with this meal prep recipe. Its still delicious! You can find the recipe HERE.

High Protein Chickpea Tuna Salad

Easy & Healthy Breakfast Casserole | High Protein Meal Prep

Are you tired of classic tuna salad? This is the way to jazz it up.

Its a tuna salad Mediterranean style. Besides tuna, youve got juicy tomatoes, sweet red onions, briny olives, and refreshing cucumber.

Jalapeno pepper adds some heat, while greens add freshness. But whats even more surprising is that you add chickpeas, and instead of mayonnaise, you use olive oil.

You wont be doing any cooking, just a lot of chopping. But for extra convenience and to save time, you can just use a food processor like this one instead.

Per Serving:

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Lentil Greek Salad With Dill Sauce

Lentils, tomatoes, and cucumbers are a pretty basic meal, but when combined together with pepperoncini and fresh dill yogurt sauce it becomes a crunchy and filling salad with a slight kick that makes this meal prep delicious.

Per Serving : Calories: 278 kcal | Fat: 6.9 g | Protein: 27.3 g | Carbs: 26.1 g.

Blackened Chicken Sheet Pan Dinner

If youre looking for another spin on chicken and potatoes, this recipe is for you. I love this recipe because it takes only 30 minutes. Perfect for those weekends when you are short on meal prep time.

Were saving you time by using cubed sweet potatoes. Sweet potatoes tend to take a lot of time to cook, but when you cube them first- they take a fraction of the time to cook.

For the sweet potatoes, youll need some good quality sea salt like this. Because sea salt is coarser than regular salt, youll need less of it to bring out the flavor, making it a better alternative if youre trying to watch your sodium.

This dish is not only sweet and savory but extremely nutritious. This is because we also include perfectly-seasoned garlicky brussels sprouts, a tasty way to get your greens in.

Per Serving:

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Delicious High Protein Meal Prep Recipes

Home » Meal Prep » 21 Delicious High Protein Meal Prep Recipes

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If youre trying to get more protein in your diet, meal prepping will help you do that easier. These high-protein meal prep recipes are nutritious, high in protein, and full of beautiful flavors.

Do you hit the gym quite a bit? Whether youre exercising to lose weight, or exercising to gain some muscle, its very important to increase your protein intake.

When you exercise, you put a lot of stress on your muscles. So, in order to recover, your muscles need tons of protein. Youll also need more protein if youre looking to bulk up.

If youre trying to lose weight, adding more protein to your diet can even reduce your food cravings. Thus, make you end up eating less throughout the day.

However, after hitting the gym, who has the time or energy to prepare meals? You simply want to grab something, heat it, and chow it down.

Here is where having high-protein meal prep ideas comes in handy. Today, Im sharing 21 high-protein meal prep recipes. All these meals are high in protein and will stay good for a number of days.

To pack them up youll need to stock up on your meal prep containers if youre running low. Here are some good quality meal prep glass containers that I recommend.

You can always get BPA-free plastic containers like these ones here. However, glass ones tend to keep the food fresh for longer.

Slow Cooker Chipotle Bean Chili

21 Easy High Protein Meal Prep Recipes You Will Love!

This slowed cooked Mexican vegan chilli is spiced, smokey and so easy to make! All you need is a slow cooker, a handful of ingredients and 5 minutes to prep. Its high in protein, containing 23 grams per portion and low in calories, containing just 347 per portion.

Its easy for batch cooking, which is why its one of our favorite meal prep ideas for muscle growth. This is one of our favorite crockpot meal prep recipes.

Read Also: Chicken And Rice Recipe With Cream Of Chicken Soup

Tofu Nugget & Chickpea Salad Meal Prep

Tofu often gets a bad rap. Thats because its tasteless.

But that can be a good thing. Tofu basically takes on the taste of whatever you add to it.

And these tofu nuggets are nuggets of gold. Theyre crunchy and taste delicious.

Thats because you crust them with yummy ingredients, like crushed almonds, salt, pepper, paprika, and nutritional yeast.

So, theyre not only packed with protein but vitamin B12 important if youre on a vegetarian or vegan diet.

Now crushing the almonds for your tofu by hand can be a pain. For extra convenience, you can just give them a whirl in a food processor. This one should do the trick.

The chickpea corn salad is just as delicious. Its packed with corn, chickpeas, and bell peppers, as well as some feta cheese for some tang.

So definitely give this dish a try. It might just change your mind about tofu.

Per Serving:

Delicious High Protein Meal Prep Ideas

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Looking for delicious high protein meal prep ideas to help you lose weight and gain muscle? Check out this list of protein-packed meal prep recipes!

Hi there Im Chantal.

Welcome to my site!

For context, Im a NASM certified personal trainer and nutrition coach. Im also a busy mom of two!

If it isnt already obvious by the title of my site and this post on high protein meal prep ideas, Im pretty dang into health and fitness.

But that doesnt mean I dont need some ideas on high protein meal prep for weight loss myself.

Getting organized and planning your meals out is arguably one of the most difficult things about hitting your fitness goals, so today I want to make sure you have all of the high protein meal ideas you could possibly need!

Related Reading: How To Meal Prep For Weight Loss On A Budget

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Why Is Protein Important For Muscle Growth And Repair

As weve already touched upon, protein is an important macronutrient. But what exactly does it do? Protein is important for so many reasons, but muscle growth and repair is by far the most crucial.

Essentially, protein consists of amino acids. When you are lifting weights and engaging in any exercise that puts strain on your muscles, you begin to make miniscule micro tears in the muscles. The protein then uses its amino acids in order to fix those tears. The amino acids will surround the tear and fill it, which results in the muscle getting larger and stronger as a result. It also means that you can prevent muscle loss when you are exercising, which is essential.

This isnt the only reason why protein is important, however.

To start with, protein helps to reduce your hunger levels and your appetite. Out of the three macronutrients , Protein has been shown to be the most filling of the three. The main reason for this is because protein can reduce the levels of a hormone called ghrelin, also known as the hunger hormone. Furthermore, it also helps to boost the amount of peptide YY in the body, and this hormone is there to make you feel full.

As you may imagine, this often means that if you have a higher protein intakes the chances are that you will consume less calories because youll be full. This can be incredibly beneficial for weight loss. Its also great for weight maintenance for a similar reason.

Can You Meal Prep With Rice

High Protein Beef Taco Bowl Recipe | Perfect Weight Loss Meal Prep Episode 16

Absolutely. Many people think its no longer suitable to eat once the rice is cooked and hardened after cooling. This couldnt be further from the truth!

The best part about cooking rice is that you can store it in the fridge and then reheat it again. I tend to add a tiny bit of butter or chicken stock as a liquid when Im reheating rice so that it heats up and stays nice and soft.

You can also make fried rice with leftover rice and have a delicious meal prep recipe that way, too!

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Spicy Broccoli Slaw Bowls With Shrimp

This broccoli slaw and spicy shrimp bowl are a great healthy high protein lunch ideas. This green fresh veggies with shrimp both are so fresh and quick meal prep that you can make at home. This meal prep bowl is the true definition of a clean out the fridge.Colorful, fresh, quick dish and so delicious high protein meal that your family will love it. Prepare the broccoli salad with fresh veggies. Prepare the shrimps and pair them with broccoli salad with a creamy dressing. You can try this spicy shrimp with garlicky roasted broccoli. Just perfect for lunch! YUM!

Protein 36 g

Love to eat fish at lunch? Thats great! I love the fish meals at lunch or dinner time. This mahimahi with honey-lime coleslaw is the perfect meal for lunch. Ready just within 30 minutes.This spicy-sweet honey fish recipes loaded with a mixture of smoked paprika, cumin, chili powder, brown sugar, garlic and onion powder, and few simple ingredients. This crisp and satisfying dish coasted with fresh veggies coleslaw with honey-lime dressing!Get the recipe here.

Healthy High Protein Meal Prep Recipes

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Published on | This post contains affiliate links. Please read my policy page.

26 easy and healthy high protein meal prep recipes! All are packed with protein to help you reach your goals, build muscle, satisfy your hunger, and feel good.

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Stuffed Beef Roll Meal Prep Dinner

Talking about comfort food, another classic comfort food is meatloaf. Topped with gravy, it is the ultimate in comfort.

This beef roll is like meatloaf, but with a twist. Its stuffed with yummy and nutritious ingredients like boiled eggs and carrots.

All topped with melted cheddar cheese. Youll love every single bite.

Not only is it delicious, its nutritious as well. One serving provides almost 30% of your daily iron needs, which you need to keep your energy levels up.

Youll want to make sure that your boiled eggs are hard-boiled, not soft. To take out the guesswork, you can just use an egg maker to boil your eggs.

Per Serving:

Meal Prep Planning 101

High Protein Meal Prep Meatballs with Quinoa

Be honest with yourself, how much cooking can you do and how much cooking do you want to do? Once you can gauge your response to this question, focus on finding recipes that fit your culinary skillset.

There are two ways to efficiently meal prep no matter what you call your diet:

  • Recipe Based Meal Prep: using vegan-friendly recipes, then dividing them into containers for the week.
  • Bulk Ingredient Meal Prep: preparing components of your meal prep separately , then portioning out the amount you need for each meal for the week.

Next, pick which meals you want to prep for. If you’re new to meal prep, consider starting with one meal a day – like breakfast – or only meal prepping for a few days of the week at a time. If you go all-in from the beginning, it can be easy to get overwhelmed and give up quickly.

Now pick which day works best to prep. You can prep meals the night or day before you eat them, or do multiple days and meals all in one day. Many people will cook their weekly meals on a Sunday or Monday to enjoy them all week long.

Then, grab a sheet of paper, calendar, or use this handy dandy meal planning template and map out your menu along with your shopping list. And don’t forget to plan your snacks too!

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