Pour the mixture into a greased muffin tin and bake until firm, about 20 minutes. The result is a light but filling dish that combines lean protein with the vitamin A and antioxidants found in zucchini. Store the noodles and shrimp separately to prevent sogginess, then toss them together before serving for a fresh-tasting meal every time.
Easy Freezer Meals: 3 Beef Dinners to Stock Your Freezer
Quick to prep and even quicker to love, it will become one of your favorite go-to dinners. Most meals last 3 to 4 days when stored in airtight containers, though some options like casseroles or baked meats can stay fresh for up to 5 days. Cottage cheese is an underrated protein source that fits perfectly into a high-protein, low-carb lunch. Start with a generous scoop of cottage cheese in a container, then layer on fresh toppings like sliced cucumbers, halved cherry tomatoes, and diced avocado. Whisk together eggs and vegetables like chopped spinach, diced bell peppers, or sliced mushrooms, then season with salt, pepper, and a touch of paprika.
Meal Prep Recipes
Heather Matley is an editor at Instacart whose passion for food and cooking has inspired her work on everything from grocery guides to recipe development. Mel is a seasoned content strategist and food writer with over a decade of experience helping brands tell compelling stories. Inspired by her hometown of Houston, TX, she brings her love of bold flavors and Southern hospitality to the table. In the kitchen, she loves baking (especially banana bread!) and experimenting with Tex-Mex dishes. These ideas show that planning can be both practical and enjoyable, especially when meals are varied and customizable.
Harrisa Chicken Strips with Creamy Tahini Yogurt Sauce
Try this refreshing chicken salad recipe, lightened up with a bit of Greek yogurt. This sweet and spicy Mongolian beef stir-fry will keep your easy weeknight dinners interesting. With 30 grams of protein, it’s filling on its own, but you can also serve it with some rice for a heartier meal.
Chickpeas With 40 Garlic Cloves
The spicy flavors in this mouthwatering chicken tortilla soup complement fun toppings like crushed tortilla chips, shredded cheese and sour cream. With 23 grams of protein and only 212 calories per serving, this dish will make you feel like you’ve hit the jackpot of low-calorie, high-protein meals. These spicy chicken lettuce wraps are the perfect lunch or appetizer. With lots of protein and flavor, they’ll keep you satisfied until dinnertime. Whether you’re barbecuing outside or using the stovetop, you can’t go wrong with juicy hamburgers. Season your patties generously and cook them to your desired doneness (how long to grill burgers depends on how rare you want them), then brush with a bit of butter.
Enjoy a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers, and zesty seasonings. Topped with creamy cottage cheese, it’s a delightful twist on traditional salads, perfect for a quick and healthy meal. Grilled shrimp is a tried-and-true high-protein dinner option that delivers big flavor. You can fire up the grill or use a skillet for this juicy, marinated shrimp. Serve with rice and roasted veggies or in corn tortillas with avocado for some healthy fat. With a solid 34 grams of protein, they make for a healthy and delicious lunch or dinner.
Choosing foods like Perfect Bar , with a short, understandable ingredient list are best when prioritizing whole foods. Perfect Bars are also free from artificial preservatives, colors, flavors or sugar alcohols – sweetened only with organic honey. Learn more about the delicious, wholesome ingredients behind every bar here. To reach my goals, I typically follow a high protein meal plan that divides my protein across three meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal.
- Serve them over noodles or mashed potatoes for a hearty, protein-rich dinner.
- Think versatile options like grilled chicken breast, lean turkey slices, flaky fish, or hearty tofu and tempeh.
- Add shredded chicken to this nourishing quinoa salad recipe for a flavorful, wholesome meal.
- Nothing beats a warm bowl of chicken noodle soup when it’s cold outside or you’re feeling under the weather.
- These nourishing plant-based options are also budget-friendly and will hold up wonderfully in your fridge all week.
- If you’d like expert guidance in creating a plan tailored to your needs, connect with a Registered Dietitian at Berry Street to get started.
Lemony White Bean Soup
All our favorite High-Protein Meal Prep recipes to get you through the work week! Here you can find recipes to help make meal planning and prepping easy. This craggly-edged tofu from Ali Slagle is reminiscent of breakfast sausage thanks to maple syrup, sage, hot sauce and plenty of black pepper.
I aim for a high-protein lunch every day to stay full and support my fitness goals. Ideally, my meal includes 30 to 50 grams of protein to keep me energized throughout the afternoon. Smothered pork chops deliver juicy meat in a savory gravy you’ll want to spoon over every bite. Quick to make and packed with protein, it’s a hearty dinner the whole family will love.
Best Post Workout Snacks: Simple Ideas for Fast Recovery
The flavor only deepens as it sits, which makes it especially good for prepping several days at once. This spicy salmon meal prep recipe makes 3 days’ worth of tasty lunches and is seriously easy to prepare. Plus, salmon is brimming with omega-3 fatty acids – known to enhance muscle building and keep you lean. Not your average pancake, cottage cheese and plain yogurt fortify Mark Bittman’s version of the breakfast staple. His take is light and soufflé-like because he calls for separating the eggs and beating the whites to stiff peaks. Make a batch at the beginning of the week and reheat them, or eat them cold, topped with nut butter or more yogurt.
Slice wedges, wrap them in foil and freeze, then defrost and reheat as needed. Bacon and goat cheese make this rich and flavorful, while spinach and peppers add fiber and texture. Pair a few muffins with a side of turkey sausage or a handful of almonds for extra staying power. Our clients love them because they’re simple to batch-cook and easy to customize with different vegetables or cheeses. Plus, you can use them as a breakfast option throughout the week alongside baked oatmeal meal prep.
Set Realistic Goals—Start Simple
Some of the best high-protein foods for meal prep include chicken, turkey, ground beef, and sausage (pork, turkey, or chicken sausage). For plant-based protein sources, tofu, tempeh, lentils, quinoa, beans, and legumes are good options. To add more protein, I would recommend hard-boiled eggs, edamame, Greek yogurt, and fitness apps cottage cheese. If you’re looking for a simple way to get hormone-free, pasture-raised and responsibly sourced meat delivered straight to your door, check out why I use and love ButcherBox. These meatballs bring both flavor and nutrition to your meal prep routine. Combine lean ground turkey with finely chopped spinach, almond flour, garlic, and Italian herbs, then roll into small balls.
Buffalo Chicken Pasta Salad
Try this super-easy seared tuna steak with pink peppercorns and sweet potato wedges for a batch of healthy meals, with a huge 38g protein per meal. For these surprisingly light egg muffins from Naz Deravian, egg is blended with cottage cheese, then cooked in a water bath, which gently cooks the mixture. Top the mixture with berries and nut butter, or go the savory route and toss it with Parm and leftover roasted vegetables. The frittata has a salty, umami kick thanks to feta and sun-dried tomato, but add any herbs or condiments you love to ramp up the flavor. Overnight oats, egg bites, cottage cheese bowls and more nourishing meals to start your day. That’s where Perfect Bar shines as your quick, protein-packed solution, made with whole food ingredients and nothing artificial.
Thai-Inspired Chicken Quinoa Salad
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