5 High-Protein Meal Prep Recipes for a Healthier You

Are you on a quest to increase your protein intake and maintain a healthier diet? Meal prepping can be a game-changer, especially when it comes to ensuring you meet your daily protein goals. In this article, we’ll share five delicious high-protein meal prep recipes that will not only make your taste buds sing but also contribute to your overall well-being. Whether you’re a meat lover or prefer plant-based options, we’ve got something for everyone.

Table of Contents

The Importance of Protein and Meal Prep

Before we dive into these tasty recipes, let’s briefly touch on the significance of protein in your diet and the role of meal prep in helping you achieve your nutritional goals.

Protein: Protein is an essential macronutrient that plays a crucial role in various bodily functions. It helps build and repair tissues, supports immune function, and is vital for muscle growth and maintenance. Many of us aim to consume a specific amount of protein daily, and meal prepping can make reaching this goal much more manageable.

Meal Prep: Planning and preparing your meals in advance can be a game-changer for anyone looking to maintain a healthy diet. It allows you to control portion sizes, choose nutritious ingredients, and have ready-made meals when you need them. When you have high-protein options readily available, you’re more likely to make healthier choices throughout the week.

Now, let’s get into the recipes!

1. Whole Chicken in a Crockpot

Prep time: 15 minutes
Cook time: 4-6 hours (low) or 8 hours (high)

Ingredients:

1 whole chicken (3.5-4.5 lbs), giblets removed, patted dry
1 sweet onion, chopped
Salt and pepper to taste

Directions:

Place the chopped onion at the bottom of a 6-quart crockpot.
Add the whole chicken, breast side down. No additional liquid is needed as the chicken will release its own juices.
Season the chicken liberally with salt and pepper.
Cook on low for 8 hours or high for 4-6 hours, or until the chicken’s internal temperature reaches 165°F at the thickest part.
Let the chicken cool, remove the skin and bones, and shred the meat or cut it into portions for use in various meals throughout the week.

Meal Ideas:

Create a Big A$$ Salad (BAS) with veggies, avocado, shredded chicken, and your favorite dressing.
Enjoy chicken with air-fried broccoli and whipped potatoes.
Make chicken enchiladas or burrito bowls with black beans, rice, cilantro, sour cream, and more.
Prepare a chicken salad.

2. Sheet Pan Creamy Dill Salmon

Prep time: 15 minutes
Cook time: 20 minutes

Ingredients:

1-1.5 lbs whole salmon filet
3 tablespoons avocado oil mayo
1 teaspoon fresh dill
1 teaspoon grainy mustard
Salt and pepper to taste
1 tablespoon onion powder
4 lemon slices

Directions:

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Place the salmon, skin side down, on the baking sheet.
In a small bowl, combine mayo and grainy mustard, then spread the mixture evenly over the salmon.
Sprinkle fresh dill, onion powder, salt, and pepper over the salmon.
Add lemon slices on top.
Bake for 20 minutes or until the salmon’s internal temperature reaches 140°F.

Meal Ideas:

Pair with your favorite vegetables.
Serve with a sweet potato or whipped potatoes.
Place over zoodles or rice pasta.
Create a wrap with Siete almond flour tortillas, greens, and tomatoes.
Make it a sheet pan meal by adding asparagus and chopped zucchini.

Protein Rice Recipe: Combine 1 cup of jasmine rice with 1 ½ cups of chicken bone broth. Bring to a boil, reduce heat, cover, and simmer for 15-20 minutes. Let it stand for 10 minutes, fluff with a fork, and serve.

3. Juicy Brined Oven Roasted Turkey Breast

Prep time: 20 minutes
Cook time: 60-90 minutes

Ingredients:

3.5-5 lbs bone-in turkey breast
1 cup dill pickle juice
½ cup coarse salt
1 tablespoon onion powder
½ teaspoon garlic powder
2 tablespoons dried chives
1 tablespoon black peppercorns
2 cups chicken bone broth
2 tablespoons ghee or olive oil

Directions:

In a 2-gallon Ziploc bag, combine all ingredients except for bone broth and ghee/olive oil. Add enough water to cover the turkey breast.
Seal the bag and refrigerate overnight or for at least 8 hours.
Remove the turkey breast from the brine, pat it dry with paper towels, and place it in a heavy Dutch oven.
Add 2 cups of chicken bone broth.
Rub the turkey breast with ghee or olive oil and season with additional salt and pepper if desired.
Bake at 375°F for 60-90 minutes, uncovered, or until the turkey’s internal temperature reaches 165°F.
Let it rest for at least 10 minutes before slicing and serving.

Meal Ideas:

Serve with broccoli and whipped potatoes.
Pair with baked sweet potatoes and green beans.
Use it in a “turkey salad.”
Create lettuce cups with peanut sauce.
Serve with protein rice and asparagus.

4. Bacon Burgers

Prep time: 20-30 minutes
Cook time: 8 minutes

Ingredients:

1 lb grass-fed ground beef sirloin or ground bison
4 pieces of raw, thick-cut bacon, chopped into pieces
1 egg yolk
½ teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste

Directions:

Combine all ingredients in a bowl, being careful not to overmix.
Form the mixture into 4 equal patties.
Grill or pan-fry the burgers until they reach your desired level of doneness.
Serve immediately or store in the refrigerator for up to 4 days.

Meal Ideas:

Create a burger in a bowl by serving with chopped lettuce, tomato, red onion, pickles, cheese (if desired), and condiments.
Enjoy a breakfast burger with an egg on top and sautéed asparagus.
Crumble over a baked potato and top with sour cream and chives.
Make tacos with your favorite tortillas, cabbage slaw, salsa, and avocado.

5. Turkey Meatballs

Prep time: 5 minutes
Cook time: 15 minutes

Ingredients:

1 lb ground turkey
1/4 cup almond meal
1 egg
A splash of Worcestershire sauce
Garlic powder, salt, and pepper to taste

Directions:

Preheat the oven to 375°F and line a baking sheet with parchment paper.
In a large bowl, combine all ingredients until well-mixed.
Use a melon ball scooper and your hands to form 12-15 meatballs and place them on the baking sheet.
Bake for about 15 minutes or until they’re browned and the internal temperature reaches 165°F.
Let them cool completely and store in a sealed container in the fridge for up to 5 days, or freeze them in a Ziplock bag for future use.

Meal Ideas:

Make a turkey sub with turkey meatballs, marinara sauce, and basil, served in your favorite wrap or on toast.
Try Thai curry meatballs by sautéing veggies, adding red curry paste and coconut milk, then adding the meatballs and serving with zoodles or rice.
Break them into crumbles and add to an egg scramble.
Use the crumbles to make tacos with cabbage slaw, salsa, and avocado.

These high-protein meal prep recipes offer a variety of flavors and options to keep your meals exciting and protein-packed. Whether you’re a carnivore or a plant-based eater, there are plenty of delicious ways to ensure you meet your daily protein goals while enjoying your meals. Happy meal prepping!