Sharing 4 excessive protein meal prep recipes! Some new inspiration in case you’re seeking to amp up your protein consumption.
Hello pals! How are ya? I hope you’re having a stunning morning. We’re popping out the opposite aspect from dance competitors straight into dance image evening on the studio (WHEW) and I’m wanting ahead to getting some work and finding out for IHP performed as we speak. I’d love to listen to about what you may have occurring!
At this time, let’s chat about protein!! I attempt to hit 4-5 palm-sized servings of protein per day (based mostly on my private objectives, exercise stage, physique composition, and many others.) and protein will be arduous to hit if I haven’t performed some advance planning and prepping. I’ve discovered the arduous approach that it makes an enormous distinction to have protein within the fridge, able to go. Every week, I’ve been taking time to cut veggies and make some protein staples. And so it’s been a lot simpler to hit my every day purpose.
For as we speak’s submit, I’m sharing some staple protein recipes in case you’re searching for new inspiration! These are meat-based, however listed here are some concepts for my veggie and vegan pals: tempeh bacon, edamame, mung bean pasta, sprouted tofu scramble, and lentils within the on the spot pot.
(Had to make use of a inventory photograph as a result of I’ve a tough time making meat look appetizing… and I believe the asparagus is faux?? Taking votes)
5 Excessive Protein Meal Prep Recipes
Entire Rooster in a Crockpot
Prep time: 15 min
Cook dinner Time: 4-6 hours/ 8 hours
Elements:
1- 3.5-4.5lb entire hen, giblets eliminated, patted dry
1 candy onion, chopped
Salt, to style
Pepper, to style
Instructions:
Place onion within the backside of a 6 qt crock pot. Add the hen, breast aspect down. No liquid is required because the hen will make its personal juices with the onion and grease from the fats from the hen pores and skin. Season liberally with salt and pepper. Cook dinner on low for 8 hours or excessive for 4-6 hours till inside temperature is 165 on the thickest a part of the hen. Cool utterly, take away pores and skin & bones and shred the hen or lower entire items of thighs, breasts, and wings to retailer for meals all through the week.
Meal concepts:
BAS: huge a$$ salad with all of the veggies and avocado plus shredded hen and Primal Kitchen Ranch dressing (I order mine it from Thrive Market)
Rooster with air fryer broccoli & whipped potatoes
Rooster enchiladas
Rooster salad
Sheet Pan Creamy Dill Salmon
Prep time: quarter-hour
Cook dinner time: 20 minutes
Elements:
1- 1.5 lbs entire salmon filet
3 Tbsp avocado oil mayo
1 Tsp recent dill
1 Tbsp onion powder
1 Tsp grainy mustard
Pepper
Salt
4 lemon slices
Instructions:
Preheat the oven to 400 levels. Line a baking sheet with parchment paper. Place salmon pores and skin aspect down. Mix the mayo and grainy mustard in a small bowl. Unfold evenly excessive of the salmon. Sprinkle with recent dill, onion powder, salt and pepper.
Bake for 20 minutes or till the interior temperature reaches 140 levels.
Meal concepts:
Add your favourite greens
Pair with a candy potato or whipped potatoes
Place over zoodles
Serve with protein rice* or rice pasta
Minimize into small items and put within a siete almond flour tortilla with greens and tomatoes
Make it a sheet pan meal by surrounding it with asparagus and chopped zucchini.
Add protein rice* if a starch is desired
*Protein Rice: 1 cup jasmine rice 1 ½ c. hen bone broth. Carry rice and hen broth to a boil. Scale back warmth to low, cowl and simmer for 15-20 minutes. Take away from warmth, preserve coated and let stand for 10 minutes. luff with a fork and serve.
Juicy Brined Oven Roasted Turkey Breast
Prep time: 20 minutes
Cook dinner time: 60-90 minutes
Elements:
3.5-5 lb Bone-in Turkey Breast
1 cup dill pickle juice
½ cup coarse salt, like Redmonds Actual salt
1 tbsp onion powder
½ tsp garlic powder
1 tbsp black peppercorns
2 tbsp dried chives
2 cups hen bone broth
2 tbsp ghee or olive oil
Instructions:
In a 2 gallon ziploc bag, mix all elements aside from bone broth & ghee/olive oil. Add simply sufficient clear, filtered water to cowl the turkey breast. Shut the ziploc bag and place within the fridge in a single day or for a minimum of 8 hours.
Take away the turkey breast from the brine and pat dry with paper towels. Place within the backside of a heavy dutch oven and add 2 cups of hen bone broth.
Rub the turkey breast down with ghee or olive oil. Season with extra salt & pepper as desired.
Bake at 375 levels for 60-90 minutes uncovered or till the interior temperature is 165 levels when a thermometer is inserted within the thickest a part of the breast. Let relaxation for a minimum of 10 minutes earlier than slicing and serving. Retailer within the fridge for as much as 4 days. Nice for fast lunchtime meals!
Meal concepts:
Serve with broccoli & whipped potatoes
Serve with baked candy potato and inexperienced beans
Flip into “turkey salad”
Serve in lettuce cups with peanut sauce
Serve with protein rice & asparagus
Bacon Burgers
Prep time: 20 minutes
Cook dinner time: 8 minutes
Elements:
1 lb grass-fed floor beef sirloin or floor bison
4 items of uncooked, thick lower bacon, chopped into items
1 egg yolk
½ tsp garlic powder
1 tsp onion powder
Salt
Pepper
Instructions
Mix all elements in a bowl till simply mixed. Don’t overmix the meat or it is going to lend to powerful burgers. Type into 4 equal patties. Grill or pan fry till medium. Take away from warmth and serve instantly or retailer within the fridge for as much as 4 days.
Meal concepts:
Excellent for burger in a bowl for a fast, weeknight meal (serve with chopped lettuce, tomato, pink onion, dill pickles, cheese if desired, and ketchup and mustard on high)
Breakfast burger with an egg on high and sauteed asparagus
Crumble over a baked potato and high with bitter cream and chives
Nice with grilled romaine, caesar dressing and sliced avocados
Turkey meatballs
Prep time: 5 minutes
Cook dinner time: quarter-hour
Elements:
1 lb floor turkey
1/4 cup almond meal
1 egg
1 splash of Worcestershire sauce
Garlic powder, salt, and pepper
Instructions:
Preheat the oven to 375 and line a baking sheet with parchment paper for straightforward clean-up.
In a big bowl, mix all the elements – I like to make use of beneficiant quantities of garlic energy, salt, and pepper – utilizing your fingers till well-mixed.
Use a melon ball scooper and your fingers to kind 12-15 balls and place onto the baking sheet.
Bake for about quarter-hour, till browned and inside temperature reaches 165 levels. Let cool utterly and the shop in a sealed container within the fridge for as much as 5 days, or within the freezer in a Ziplock bag (<— that is my methodology).
Meal concepts:
Turkey sub with turkey meatballs, Rao’s marinara, and basil in your favourite wrap or on toast
Thai curry meatballs! Saute some veggies on the stovetop (like bell pepper, onion, zucchini, and garlic) after which stir in 1 tablespoon pink curry paste and a can of coconut milk. Add the meatballs, warmth by means of, and serve on zoodles, or your favourite rice.
Break up into crumbles and add to an egg scramble
Break up into crumbles and make tacos with 2 of your favourite tortillas, cabbage slaw, salsa, and avocado
So inform me pals: What’s your favourite protein choice to prep prematurely? Turkey meatballs and eggs within the on the spot pot are staples round right here.
Additionally value mentioning once more that I’ve been shopping for all of our meat and fish from Butcher Field recently and am blown.away. They’ve so many natural and wild choices, they’re a B Corp, and all the things has been tremendous recent and scrumptious. You need to use my referral hyperlink for floor beef for all times and $30 off.
Hope you may have a beautiful day and I’ll see ya quickly!
xoxo
Gina
Extra:
10 high-protein snacks with out protein powder
5 simple meal prep salad recipes
My private meal prep blueprint
The way to prepare dinner salmon 10 alternative ways
