If you want to learn how to meal prep for a high protein diet, you’re in the right place. This detailed guide will walk you through every step of meal prepping, from shopping to cooking and storing.
Things You’ll Need: Meal Prep for a High Protein Diet
- Meal prep containers
- Measuring cups and spoons
- Cutting board and knife
- Cooking utensils
Meal Prep for a High Protein Diet – 3 Recipes
Below are 3 meal prep recipes for a high protein diet…
Recipe 1: Chicken Breast Stir-Fry
Things You’ll Need
- 2 boneless chicken breasts
- 1 bag of mixed vegetables (such as bell peppers, carrots, and snow peas)
- Olive oil
- Salt, pepper, and additional spices like garlic powder or paprika
Steps for Preparing Chicken Breast Stir-Fry
Follow the steps below to prepare chicken breast stir-fry…
Marinate the Chicken
Place your boneless chicken breasts in a bowl. Drizzle enough olive oil to lightly coat each piece. Season generously with salt, pepper, and your preferred spices. Mix the chicken using your hands, ensuring each piece is well-coated. Cover the bowl with plastic wrap and set it in the fridge to marinate for at least 30 minutes.
Prepare the Vegetables
Open your bag of mixed vegetables and pour the contents into a colander. Rinse the vegetables thoroughly under cold running water. If the vegetables aren’t pre-chopped, cut them into bite-sized pieces with a knife.
Cook the Chicken
Heat a skillet over medium-high heat. Add about 1-2 tablespoons of olive oil. Once the oil is hot, add your marinated chicken breasts. Cook each side for approximately 5-7 minutes, or until the internal temperature reaches 165°F (74°C).
Stir-Fry the Vegetables
Remove the cooked chicken from the skillet and set it aside. Add another 1-2 tablespoons of olive oil to the same skillet. Add your chopped vegetables and stir-fry them for about 5-7 minutes or until they are cooked but still crisp.
Combine and Serve
Cut the cooked chicken into bite-sized pieces. Add these pieces back into the skillet with the vegetables and mix to combine. Portion this mixture into your meal prep containers.
How to Store
Place the airtight meal prep containers in the fridge. The chicken stir-fry will keep for up to 3 days. If freezing, it will last for up to 2 months. To reheat, defrost overnight in the fridge and microwave until heated through.
Read more meal prep topics here – Meal Prep for Every Situation: Your Ultimate Guide
Recipe 2: Quinoa and Black Bean Salad
Things You’ll Need
- 1 cup quinoa
- 1 can of black beans
- 1 red bell pepper
- Olive oil, lime juice, and spices like cumin or chili powder for the dressing
Steps for Preparing Quinoa and Black Bean Salad
Follow the steps below to prepare quinoa and black bean salad…
Cook Quinoa
Place quinoa in a fine-mesh strainer and rinse under cold water. Make sure to wash it thoroughly to remove the bitter coating. Transfer the quinoa to a medium-sized pot. Add 2 cups of water and bring to a boil.
Once boiling, reduce the heat to low and cover the pot. Let it simmer until the quinoa is fully cooked, which should take about 15 minutes.
Prepare Black Beans
Open the can of black beans and pour the contents into a colander. Rinse the beans under cold running water to remove any excess sodium or canning liquids.
Chop Red Bell Pepper
Wash the red bell pepper under cold water. Remove the stem and seeds, then chop the pepper into small, bite-sized pieces.
Make Dressing
In a small bowl, combine olive oil, lime juice, and your choice of spices. Whisk together until well-blended.
Combine and Serve
In a large bowl, add the cooked quinoa, rinsed black beans, and chopped red bell pepper. Drizzle the dressing over the mixture and stir well to combine. Portion this salad into your meal prep containers.
How to Store
Transfer the salad into airtight meal prep containers and store in the fridge. This dish will last for up to 5 days. Freezing is not recommended for this salad.
Recipe 3: Tofu and Broccoli Stir-Fry
Original public domain image from Flickr
Mini Things You’ll Need
- 1 block firm tofu
- 1 bunch of broccoli
- Soy sauce and sesame oil
- Fresh garlic and ginger
Steps for Preparing Tofu and Broccoli Stir-Fry
Follow the steps below to prepare tofu and broccoli stir-fry…
Prepare the Tofu
Remove the tofu from its packaging and wrap it in paper towels. Press between two flat surfaces to remove excess moisture. Once dry, cut the tofu into cubes.
Marinate the Tofu
Place the tofu cubes in a bowl and add soy sauce and sesame oil. Stir to ensure all cubes are well-coated. Let the tofu marinate for at least 30 minutes.
Prepare the Broccoli
Rinse the broccoli under cold water and cut it into florets.
Cook the Tofu
Heat a skillet over medium-high heat and add a splash of sesame oil. Once hot, add the marinated tofu cubes. Cook until the tofu turns a golden brown color.
Stir-Fry the Broccoli
In the same skillet, add another splash of sesame oil along with the broccoli florets. Stir-fry for about 5-7 minutes. Add minced garlic and ginger for additional flavor.
Combine and Serve
Combine the cooked tofu and broccoli in the skillet and give it a good stir. Portion this mixture into your meal prep containers.
How to Store
Transfer the stir-fry into airtight meal prep containers and place them in the fridge. This dish will keep well for up to 3 days. Freezing is not recommended for this dish.
Conclusion: Meal Prep for a High Protein Diet
Meal prep for a high-protein diet can be simple, convenient, and delicious. With these three recipes, you’ll have a varied and nutritious menu for the week. Remember to store your meals properly to ensure they remain fresh and safe to eat. Happy meal prepping!
