Follow This Formula To Build High
1. Choose 1-2 servings of lean protein
1 serving = 3 oz. chicken, fish or beef 1/2 cup tofu 1/2 cup edamame 1 egg 2 Tbsp. hummus 1/2 cup cooked beans or lentils
2. Add in 1 serving of fiber-rich carbohydrates
1 serving = 1/2 cup cooked brown rice, quinoa or whole-wheat pasta 1 cup edamame 1/2 cup cooked beans or lentils 1 cup winter squash
3. Include 1 or more servings of nutrient-dense vegetables
1 serving = 1 cup raw or cooked vegetables 2 cups leafy greens 1 large bell pepper or tomato 2 medium carrots or celery stalks
4. Incorporate 1 serving of healthy fat
1 serving = 1/4 of an avocado 1 Tbsp. pumpkin or sunflower seeds 1 oz. nuts 1 tsp. olive oil
Mexican Soup With Chicken
After a stressful day at work, you just want to indulge in some comfort food. But your typical comfort food is loaded with calories.
And extra calories means not hitting your weight loss goals. And nothing is comforting about that.
This Mexican soup is brimming with delicious flavors and is oh, so comforting. You definitely wont miss that tub of ice cream.
And since this high protein soup contains a ton of veggies, youll feel good eating it too.
It also makes 6 servings. So, its perfect for meal prep.
To keep your soup fresh longer, just make sure you store it in good airtight containers like these. They dont contain dangerous chemicals, and they are good for the environment.
Sheet Pan Steak With Beans And Broccolini
This steak recipe is simply irresistible and is perfect for when youre meal prepping ahead of a busy week. All you need to do is put the steak onto a sheet pan with the ingredients, and youve got yourself a simple yet delicious meal. If you want to add some extra healthy fats in you can also add some olive oil and a little bit of red pepper to get some more spice.
The recipe includes a massive 48 grams of protein per serving too, so its perfect for when youre looking for that protein boost for muscle gains in the gym. It can even give you around 4 days worth of meals. What more is there to love?
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Spicy Salmon Black Bean Salad
This spicy black bean salad packs with lots of flavor and texture that perfect for a lunch meal. Lots of vegetables get in this recipe. Also, you can add any vegetables whatever you like. This recipe is high in protein that helps to boost your immune and energy. You can add other vegetables like onions, carrots, spinach, broccoli etc to get more flavor and nutrition.
Related: Minestrone Soup with Beans and Vegetables
Bacon And Maple Blueberry Pancakes
When you think about healthy breakfasts, we doubt that you think about pancakes. To make your pancakes healthy though, its just a simple matter of turning oats into flour.
This is fairly simple to do so long as you have a blender simply put the oats required on their own into a blender for a few minutes until the oats begin to resemble flour. You can then continue with making your pancakes as you normally would.
Even better? These pancakes have half the calories of normal pancakes only 530! And with a whopping 42g of protein, they are perfect for before a workout.
In order to make this recipe part of your meal prep, you will need to allow the pancakes to cool and then refrigerate them where you can then leave them for around 3 days. It is not possible to freeze them. You simply need to put them in a microwave proof container for around 2 minutes in the microwave in order to reheat them.
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Easy High Protein Lunch Recipes That You Will Love
The meal is an important part of the day for our body. On busy days, we are always looking for some healthy foods that maintain our diet easily. But high protein foods are great for health and best for after any workout or busy days. Here I share some easy high protein lunch recipes that are quick to make and ready in just 30 minutes or less. Lets check out and grab on to them.
Low Carb Taco Casserole Recipe
Crock-Pot keto taco casserole is so easy to make in just 10 minutes with simple ingredients. It has just 4 grams of net carbs. It tastes delicious, turning the best flavors from tacos to a keto taco casserole recipe in a Crock-Pot slow cooker. This recipe is quick to make and also maintains your health as it contains high proteins.
Suggested: Keto Crockpot Recipes
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Spinach Stuffed Chicken Breasts
Spinach Stuffed Chicken Breast recipe is super quick to prepare, having a low carb of only 3 grams. The cream cheese and Parmesan add a ton of flavor to this food, making it delicious. You will just require a few ingredients like cream cheese, Parmesan, chopped spinach, a little mayo, and seasonings. Its a snack that you can enjoy with friends and family without maintaining your health.
Suggested: High Protein Vegan Meals
Can I Eat Too Much Protein
Yes, like most good things, too much of it can have adverse effects. Your body can only get the full benefit from about 25 to 35 grams of protein per meal, so there isnt much need to aim for more per serving. That is the reason why youll see most protein shakes have around 28 to 30 grams of protein per serving.
Too much protein regularly can cause strain on the kidneys, so we recommend eating no more than 0.8 grams of protein per pound of bodyweight, which is on the high end for athletics. A realistic figure for regular gym folks would be around 0.35 to 0.6 grams of protein per pound of body weight.
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Chickpea And Sweet Potato Salad
Chickpea and sweet potato salad is an amazing dish for any Sunday lunch or dinner. It is a gluten-free, vegetarian, Protein-Packed, Vitamin-Packed salad that your family will love it. With roasted sweet potatoes, feta, chickpea, and other ingredients, that are tossed with lemon herb dressing make this salad healthy and delicious. Must try and enjoy!
How To Make Chicken Fajitas Healthy
These Chicken Fajitas are packed with nutritious ingredients, lean protein, and fiber. That means theyre not only good for your body, but also that youll feel satisfied and full for a long time after your meal, thanks to the protein, healthy fats, and fiber. Were also keeping our sodium intake in check by choosing low sodium black beans, low sodium chicken broth and low sodium soy sauce. Just clean, whole ingredients for maximum flavor. Its actually pretty easy to make chicken fajitas healthy.
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Healthy Chicken Fajitas Meal Prep
Are you on a budget? Then, youve got to try this healthy, nutritious chicken fajita recipe.
What makes this recipe so budget-friendly is that in addition to chicken breasts, we also use black beans. Black beans are not only cheap, but they are also delicious and nutritious.
For instance, did you know that just one cup of black beans provides 30% of your daily protein needs? They also provide a whopping 60% of your daily fiber needs. So, theyre perfect for keeping you feeling full longer!
To make the chicken extra tender, we marinate it in an assortment of spices. To make marinating a breeze, I recommend using these good quality Ziploc marinating bags.
Spinach And Feta Turkey Meatballs With Zoodles
This spinach and feta Turkey meatball with zoodles are filled with spinach, feta, red onion that serves with zoodles. Delicious low carb and high in protein this recipe is the best ever meal prep idea to keep your health safe and healthy. Also leftover dish you can store in the freezer for the next day.
Check out Healthy Freezer Meals that best for diet.
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Sesame Chicken Stir Fry
This better than takeout sesame chicken is a marinated chicken stir fry recipe in which the chicken is stir-fried using less oil than the battered and fried version. Make it juicy and saucy with a secret ingredient, low-sugar sauce that has tons of flavor!
Calories: 342kcal Protein: 36.8g Carbohydrates: 3.9g Fat: 19.2g
A complete tutorial on how to easily bake thin-sliced chicken breasts that are skinless and boneless. No more bland, rubbery baked chicken! Say hello to hands-free, no-mess cooking!
Calories: 223kcal Protein: 34.8g Carbohydrates: 1.4g Fat: 7.8g
These carnitas are a superb protein-packed meal prep option! They are great for tacos, burritos, and salads, and this recipe is easy to make and so flavorful.
Calories: 245kcal Protein: 33g Carbohydrates: 4g Fat: 10g
This air fryer ribeye is juicy, hearty and flavorful! It is high in protein and great for quick meal prep.
Calories: 476kcal Protein: 46g Carbohydrates: 1g Fat: 32g
Tarragon Chicken Salad Sandwiches
We all love sandwiches. Unfortunately the myth that carbs and bread are the devil is one thats pretty common when it comes to nutrition this is simply just a myth. This delightful little high protein lunch is ideal for days when you just cant leave your desk in work because youre so busy, but you still want something delicious and nutritious.
The sandwich contains a massive 31g of protein, so you can be sure that you will stay nice and full throughout the entire day. The extra protein comes from greek yogurt yummy!
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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.
- Calories: 296
Blackberry Balsamic Grilled Chicken Salad
This keto blackberry chicken salad with balsamic dressing is healthy, tasty, and perfect for the summer season. This salad is loaded with chicken breasts, greens, crisp veggies, buttery avocado, nuts, and blackberries with a rich blackberry balsamic vinaigrette. Must try and enjoy!
Related: High Protein Dinner Recipes
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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.
Snack Pack Tools And Equipment
Meal Prep Bowls: These are my recommendations.
- Glass Meal Prep Containers with 2 Compartments Having two compartments is perfect if you prefer to keep flavors separate from each other, or you want to prevent a sauce from making something soggy. These glass meal prep containers are freezable, microwavable, and dishwasher safe.
- For non-glass options, you can try these BPA-free Bowls or Single Compartment Containers.
Other Recommended Items:
- Plastic cups with lids these little cups will keep things like salad dressing, sour cream, guacamole, etc. separate from the other food. This is especially important when meal prepping salad bowls as the last thing you want for lunch is soggy lettuce.
- Spork Attach one to your keychain or backpack and take it everywhere.
- Reusable Insulated Water Bottle I have several different brands. I have carried the same Kleen Kanteen for years, but I love my Insulated Rtic Water Bottle because it keeps ice frozen forever.
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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.
How Much Does It Cost To Food Prep For A Week
If youre meal prepping with more protein in mind, its going to cost you more probably. As mentioned earlier, you can save money by adding eggs and peanut butter versus cooking actual meat for each meal.
Buying and using chicken or canned tuna will also be an affordable way to have a higher protein diet without breaking the bank too.
On average, its a safe estimate to assume that you would spend anywhere from $75-$100 meal prepping per week.
However, if you plan ahead and look at sale ads, you just might be able to save even more money than that!
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Can You Meal Prep With Rice
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!
High Protein Dessert Recipes
40. Healthy Chocolate Peanut Butter Brownies
Nothing satisfies a sweet tooth better than brownies. These decadent brownies contain a chocolate triple threat of chocolate protein powder, cocoa powder, and chocolate egg whites. Then each brownie gets chocolate frosting AND a chocolate peanut butter drizzle. You won’t believe you’re eating a low calorie treat with 14g of protein! Get the full recipe »
41. Cookie Dough Protein Shake
This shake is best described as “liquid cookie dough.” Garnishing this creamy protein shake with oats and chocolate chips really seals the deal. Tip: if you don’t have maple extract , sub real maple syrup for the extract and some of the sweetener. Get the full recipe »
42. Cinnamon Roll Protein Oatmeal
Lacking the time to make a whole pan of cinnamon rolls? Try this cinnamon roll protein oatmeal next time you have a craving. There’s even a cream cheese swirl to add freshly frosted flavor. Get the full recipe »
43. Birthday Cake Protein Bites
Jen Jewell dropped by the M& S Headquarters and revealed a shocking secret: she’s addicted to sprinkles! She shared her go-to sweet treat when she needs a colorful fix birthday cake protein bites. These easy cookies can be baked or eaten as small bites after setting in the fridge. Either way, it’s a great way to satisfy a cookie craving. Get the full recipe »
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Beef And Broccoli Stir Fry
Theres nothing quite like a delicious stir fry to keep your day going on the right foot. Featuring flank steak and veggie stir fry, this recipe is full of beefy goodness, while you also get to enjoy your 5 a day!
Whats even better is that once you prep this meal, you can simply put it into a container where it will stay fresh for around 5 days. It contains around 20 grams of protein in total and its very low in sugar, so its pretty healthy. You can serve it alongside some brown rice if you want some extra calories and carbohydrates.
Tip: To get the most flavor out of steak its important to give it a good sear! To help, we have created a in depth guide on the best cookware for high heat cooking.
Because We All Want To Save Time During The Busy Week
Meal prep and I have a love-hate relationship. I really enjoy it throughout the week, because it makes my life easier. It allows me to sleep a little later, get out of the house faster, and focus on homework because I don’t have to worry about what I should make for my next meal.
However, meal prep takes effort and time. I always struggle getting to the grocery store on Sunday and I usually complain about going because of the long checkout lines. Once I come home with all the food, I know that things are about to get real.
The oven starts preheating, the cutting boards are out, the knives are scattered about, and the dish towels are literally everywhere. On average I spend about four hours prepping breakfast, lunch, and dinner. The four hours account for going to the store, prepping, and clean up . Once it’s all done, I feel tired but accomplished, I have to admit that the work definitely pays off.
Below are 13 high-protein meal prep recipes you should try out this week. None of these will take you four hours to prep and will free up a lot of time for you during the week.
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