Tips For Getting Started
You may be eager to begin this meal plan right away. But first, there are a few things to do in order to have a safe, effective, and enjoyable experience.
Note: This meal plan is both high in protein and very low in carbs. For the next two weeks, youll eat between 14 and 25 grams of net carbs per day. If youre currently eating a higher carb diet, you may experience some carb withdrawal symptoms within the first week.
Here is your first week of delicious high protein recipes for breakfast, lunch, and dinner. Youll save time planning, preparing, cooking, and cleaning up by making two dinner servings and refrigerating half to enjoy for lunch the next day.
Monday
Peanut Chicken Meal Prep Bowls
Need more veggie-packed meal ideas? Try this Peanut Chicken Meal Prep Bowl.
It has a beautiful array of flavors and textures. The red cabbage, red peppers, carrots, and romaine lettuce add crispness and color.
This is complemented by the tender chicken breasts. And the peanut dressing ties it together beautifully.
Its creamy, sweet, tangy, savory, and has a bit of heat from the dried ginger. Its so yummy.
And with all those veggies, you can be sure these bowls are pretty nutritious.
They have a ton of Vitamins A and C, as well as potassium. These are important for healthy immunity and healthy blood pressures.
Best of all, these bowls take only 30 minutes to make. So, theyre ready in a jiffy.
Per Serving:
Steak & Broccoli Protein Pots
These protein pots feature steak with a tasty Japanese twist served with wholegrain rice and a zing of sushi ginger. Rustle them up in less than 20 minutes
Protein-packed quinoa makes this midweek meal a superhealthy option
A balanced, omelette-like dish of protein-rich eggs baked with cheese, garlic, tomatoes, peppers and spinach
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Sheet Pan Chicken Tikka
Give your tikka masala a makeover. Youll get all the traditional flavors of the Indian dishgaram masala, cilantro, and yogurtwithout overdoing it on carbs or calories. Even picky eaters will find something to love about this hearty meal, which packs in 55 grams of protein per serving.
Potential Adverse Effects Of High
High-protein diets are safe and healthy for most people.
Contrary to popular belief, higher protein intake doesnt cause kidney problems in people with normal kidney function
Whats more, a study found that when overweight people with diabetes and early-stage kidney disease consumed a weight loss diet consisting of 30% protein for 12 months, their kidney function didnt worsen
On the other hand, people who already have moderate to advanced kidney disease typically need to reduce their protein intake in order to preserve remaining kidney function
High-protein diets may also promote kidney stones in susceptible people. One study found this was mainly true for high amounts of animal protein, rather than vegetable protein
In addition, people with liver disease or other serious health conditions should check with their doctor before beginning a high-protein diet.
SUMMARY:
High-protein diets are safe and healthy for most people, but they may cause problems in individuals with certain diseases or health conditions.
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Vegetarian Black Bean Breakfast Burritos
If youre a vegetarian looking to really spice up their breakfast, then you should definitely try these vegetarian black bean breakfast burritos. Containing stunning scrambled eggs with some tahini and cumin spiced black beans, with a little extra sweet potato, chopped green chili peppers and some corn, sweet breakfast dreams are made of this.
These breakfast burritos can be prepped and then tossed into the freezer until the day comes when you want to have some of these bad boys for breakfast. All you have to do is put together the burritos, then wrap them up in some aluminum foil and stick them into the freezer. Then, youll just need to put one in the microwave real quick until hot.
Even better is that this breakfast burrito contains a wonderful 16 grams of protein. If youre desperate to increase that protein intake then eating these is a good way to do it.
Meal Prep Chickpeas & Grilled Veggies
Vegan + Gluten-Free + Low Calorie
Get the recipe from Skinny Fitalicious
What not to love about this Meal Prep Chickpeas Grilled Veggies? This recipe is packed with yummy, flavorful, and nutritious grilled veggies that make a perfect lunch or dinner.
Get the recipe from Joyful Healthy Eats
These Grilled Buffalo Chicken Lettuce Wraps have all the great buffalo chicken flavor you love but with half the calories!
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Falafel And Hummus Grain Bowl
This is such an easy lunch, and if you’re short on time you can even buy all the ingredients pre-cooked and just divide them into containers to take with you. I like to top quinoa with falafel, hummus, and roasted Mediterranean vegetables , but you can add whatever you like.
Dietitian Nichola Ludlam-Raine said: “Combining falafel with quinoa is a fantastic way to add variety to your lunches whilst still providing fiber and a complete source of plant-based protein . Vegetables such as onion, peppers, and eggplant are highly nutritious yet low in calories, which support fat loss goals and you could even add low fat hummus or keep to 1-2 tbsp per portion to keep the calories down.”
Fresh Grilled Shrimp Meal Prep Bowls
I love shrimp, as Im sure many of you do too. Its so easy to prepare, and its good for you also.
Shrimp is packed with protein yet low in calories. Its also a good source of B12, which you need for a healthy nervous system.
And it contains iron, which keeps your energy levels up.
These grilled shrimp meal prep bowls are as good as it gets. The shrimp is marinated to perfection before being grilled.
So, theyre juicy and extra flavorful. And the shrimp is accompanied by a yummy black bean corn salad and some rice.
After eating this dish, youll be so full. You definitely wont want any sweets.
Per Serving:
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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.
Per Serving:
How Much Protein Do I Need
You need 10% to 35% of your calories to come from protein. So if youre eating 2,000 calories per day, you should be eating about 200700 calories from protein, or 50175 grams.
However, if youre trying to increase muscle mass, we would recommend that you lift weights regularly or and eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Combine that with these high protein meal prep ideas and youre making progress!
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High Protein Lunch Ideas
Here are 21 high-protein meal preps for lunch that you can put together mostly in 30 minutes and are perfect for busy people.
They contain between 11-45 grams of protein per serving. Some are meat-based and others are high-protein vegetarian lunches.
With 24 g of protein, these air fryer chicken thighs can be cooked in less than 30 minutes.
You can prep them ahead and refrigerate them to heat when you need them.
This budget-friendly dish makes a comforting meal that you can enjoy with a variety of sides such as this basmati rice and this vegan raw salad or some steamed veggies.
Are you pressed in time and need something simple for lunch yet healthy?
Put together this sushi bowl in just 20 minutes.
All you need are microwavable cauliflower rice, cooked shrimp, and a few fresh veggies and condiments.
It is keto and has 11 g of protein per serving!
This salmon chowder recipe is the low-carb version of the Norwegian fiskesuppe!
All that youll need is one pot to prepare this salmon chowder in less than 30 minutes, making it mess-free and saving you time.
It’s ideal for chilly, busy days! You can enjoy 32 g of healthy protein by packing the soup in an insulated food jar with a spoon or in a thermal food container. Please take it to work and enjoy a cozy lunch meal!
This is one of the quickest high-protein lunch meal preps ever.
It has 16 g of protein per slice.
In need of a complete meal for lunch?
It packs well for lunch!
Chicken Satay With Peanut Sauce
This is another Asian-inspired dish. And there are a few ingredients in it that are full of protein: coconut milk, fish oil and chicken thighs. The focus here, though, is its homemade peanut sauce.
This particular dish calls for three teaspoons of peanut butter. And guess what? That equates to 12 whole grams of protein!
Peanut butter is one of the best sources of protein there is. Definitely something to keep in mind whether youre making a PB & J or this delicious meal. The recipe is here.
Recommended Reading: High Carb Low Calorie Diet
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Greek Meatball Mezze Bowls
These Mediterranean inspired bowls include a variety of textures and flavors, not to mention they are packed with protein. To make assembly even easier, look for pre-made tzatziki sauce near the specialty cheeses and dips at your local grocery store. It’ll make things that much easier! Or you can also use plain yogurt and make your own. Either way, both are a great source of protein.
Prep Time: 15 minutes
- Serving Size: 2 1/2 cups
Fiery Black Bean Soup
Vegan recipes can be protein-packed too. This spicy black bean soup provides 20 satiating grams of protein per serving, plus tons of fiber and plant-powered nutrients. Youll get up to four full lunches or dinners from just one batch, and feel free to mix in shredded chicken or top with some cheese and Greek yogurt for extra protein.
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Should You Freeze Your Meal Prep
You just may find that freezing your meal prep is a great way to skirt that you cant meal prep earlier! If you have the meals ready to go, just pop them in a freezer-safe container and store them in the freezer until youre planning on using them.
This is a simple way for you to get ahead for the month and to give you a ton of great meals that are ready to go.
Just dont forget to unthaw them by placing them in the fridge the day before, or you might find yourself having a cold meal!
Whole30 Chicken Shawarma Bowls
Prep Time: 25 Minutes
This is the ultimate Whole30 lunch recipe! Stave off those feelings of deprivation with this easy but seriously flavorful Chicken Shawarma Bowl. Served over grain-free cauliflower tabbouleh with kalamata olives, pickled red onions, and a zippy lemon tahini sauce, youll happily face-plant into this healthy lunch every single day. Naturally low-carb, gluten-free, dairy-free, and Whole30. These shawarma bowls are one of our favorite whole30 meal prep ideas!
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What Are The Best Healthy Tortillas
Who doesnt love tortillas, am I right? To make sure even my tortillas are super-healthy, I always choose whole grain or vegetable tortillas over plain ones. Put in a little extra effort and follow one of my easy homemade tortilla recipes, like this 4 Ingredient Spinach Tortilla recipe or learn how to make Homemade Corn Tortillas, and you ve got yourself a tasty tortilla recipe to accompany your healthy chicken fajitas, if you want!
Healthy Turkey Skillet Burrito
When it comes to losing weight, its important to keep things simple. After all, trying to lose weight is hard enough, right?
This skillet dish is as easy as they come. And since you only use one skillet, you spend less time in the kitchen.
And you spend more time relaxing after that hard work-out.
Its full of Mexican Flava, too, from the black beans, salsa, smoky ground turkey, and red bell peppers.
Besides being high in protein, it contains a ton of fiber too. In fact, one serving provides more than half of your daily fiber needs.
It is a great dinner choice.
Per Serving:
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Buffalo Chicken Cauliflower Casserole
If youre on a keto diet and want to increase your protein intake, this dish is for you. It contains a whopping 43 grams of protein and only 6 grams of net carbs.
This dish is spicy, cheesy, goodness, and youll only need 5 ingredients. Thats cooked chicken, cauliflower rice, buffalo sauce, cream cheese, and cheddar cheese.
Go for this buffalo sauce to avoid unnecessary sugar!
Now, you can make your own cauliflower rice, but for extra convenience, I recommend this cauliflower rice. At only 35 calories per serving, its perfect if youre trying to watch your calories.
Per Serving:
What Is Protein And Why Is It Important
Protein is one of the three macronutrients, along with carbs and fat.
In your body, it performs the following roles:
- Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
- Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
- Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
- Transportation and storage: Some proteins help deliver important molecules where theyre needed. For example, the protein hemoglobin carries oxygen to your bodys cells.
Protein is made up of smaller units known as amino acids.
Of the 22 amino acids, 9 are considered essential, meaning they must be consumed in food because your body cant make them.
Importantly, some foods provide better protein than others based on their amino acid profile.
Generally speaking, animal products are considered complete protein because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.
Vegetable proteins dont provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.
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Healthy Chicken Fajita Meal Prep Bowl
If youre in the mood for Tex-Mex, this is just the dish for you.
This recipe is super easy to make and packed with nutrients. For this recipe, were using chicken thighs to make the fajitas.
Chicken thighs are a delicious, high-quality source of protein. One skinless, roasted chicken thigh provides 27% of your daily protein needs.
Were also stir-frying the chicken strips in olive oil. Olive oil is a great source of heart-healthy monounsaturated fat.
Youll find that you wont need any sauce for these chicken fajitas. This is because we use an assortment of spices including chili powder and paprika. Here is some budget-friendly paprika that I recommend.
Brussel sprouts and red, yellow, and green peppers add a ton of freshness to this meal, and tons of cancer-fighting antioxidants and vitamin C.
This dish is so complete that you can eat it on its own. However, if youre a fan of tortillas like I am, you can definitely add some as well.
Heres another spicy chicken meal prep recipe thats low carb and definitely worth the try!
Per Serving:
Turkey Burgers With Tomato Relish
You wont miss the beef after trying these Greek turkey burgers with zucchini, mint, and tangy tomato-feta relishplus 28 grams of protein per serving. Simply prep your patties and throw them into the fridge or freezer, depending on how long youll wait, to have on hand when you need healthy food fast.
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How Long Will These Chicken Rolls Last
Now, they should last about 4 to 5 days in the fridge, but I tend to not keep them longer than 3 days.
To make sure they stay fresh, make sure you store them in airtight containers. I like to use glass storage containers like these because they keep food fresher.
But, if you prefer plastic containers, make sure you choose BPA-free storage containers like these, so that plastic doesnt leach in your food.
These keto sweet chili chicken rolls are a meal on their own. But if you like, you can serve them with a simple Garden salad, some roasted Brussels sprouts, or some cauliflower mash.