Starting your day with a high-protein breakfast is a fantastic way to fuel your body, keep you feeling full and satisfied until lunch, and help you reach your health and fitness goals. However, busy mornings can often make it challenging to prepare a nutritious breakfast from scratch. That’s where meal prepping comes in! By dedicating a small amount of time over the weekend, you can have delicious, protein-packed breakfasts ready to go for the entire week.

This article provides 14 healthy and high-protein breakfast meal prep recipes that are both delicious and easy to make. From savory egg bites to sweet and satisfying overnight oats, there’s something here for everyone.

1. Cottage Cheese Egg Bites

These egg bites are a fantastic, low-carb, high-protein breakfast that you can easily customize with your favorite vegetables and proteins. This recipe is inspired by the popular version from Natasha’s Kitchen [1].

Ingredients:

• 8-10 large eggs
• 1 cup cottage cheese
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup shredded cheddar cheese
• 1/2 cup of your favorite add-ins (e.g., cooked bacon, sausage, spinach, bell peppers)

Instructions:

1. Preheat your oven to 325°F (160°C). Grease a muffin tin or use silicone liners.
2. In a blender, combine the eggs, cottage cheese, salt, and pepper. Blend until smooth.
3. Divide your add-ins and shredded cheese evenly among the muffin cups.
4. Pour the egg mixture over the top, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the eggs are set.
6. Let cool before removing from the muffin tin. Store in an airtight container in the refrigerator for up to 4 days.

2. Freezer-Friendly Breakfast Burritos

A hearty and satisfying breakfast that’s perfect for meal prepping and freezing. This recipe is adapted from The Real Food Dietitians [2].

Ingredients:

• 1 lb breakfast sausage
• 12 large eggs, whisked
• 1 cup shredded cheddar cheese
• 10 large flour tortillas
• Optional: 1 bell pepper and 1/2 onion, diced and sautéed

Instructions:

1. In a large skillet, cook the breakfast sausage until browned. Drain any excess grease.
2. Add the whisked eggs to the skillet with the sausage (and optional sautéed veggies). Scramble until the eggs are cooked through.
3. Remove from heat and stir in the shredded cheese.
4. Let the mixture cool completely.
5. Warm the tortillas slightly to make them more pliable.
6. Spoon the egg and sausage mixture into the center of each tortilla, fold in the sides, and roll up tightly.
7. Wrap each burrito in parchment paper and then in foil. Store in the freezer for up to 3 months.
8. To reheat, remove the foil and microwave for 2-3 minutes, or bake in the oven at 350°F (175°C) for 10-15 minutes.

3. Protein Overnight Oats

Overnight oats are a classic meal prep breakfast. This version is packed with protein to keep you full all morning.

Ingredients:

• 1/2 cup rolled oats
• 1 scoop of your favorite protein powder
• 1 tbsp chia seeds
• 1/2 cup milk of your choice (dairy or non-dairy)
• 1/4 cup Greek yogurt (optional, for extra protein and creaminess)
• Toppings: berries, nuts, seeds, nut butter

Instructions:

1. In a jar or container, combine the oats, protein powder, and chia seeds.
2. Add the milk and Greek yogurt (if using) and stir until well combined.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, add your favorite toppings and enjoy.

4. Sausage and Egg Muffins

Similar to the egg bites, but with a heartier texture, these sausage and egg muffins are a meal prep staple.

Ingredients:

• 1 lb breakfast sausage
• 10 large eggs
• 1/2 cup milk
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a muffin tin.
2. In a skillet, cook the sausage until browned. Drain the grease.
3. In a large bowl, whisk together the eggs, milk, salt, and pepper.
4. Stir in the cooked sausage and shredded cheese.
5. Pour the mixture into the muffin tin.
6. Bake for 20-25 minutes, or until set.
7. Store in the refrigerator for up to 5 days.

5. High-Protein Pancakes

Who says you can’t have pancakes on a busy weekday morning? Make a batch of these protein-packed pancakes ahead of time for a quick and delicious breakfast.

Ingredients:

• 1 cup rolled oats, blended into a flour
• 2 scoops vanilla protein powder
• 1 tsp baking powder
• 2 eggs
• 1 cup milk of your choice

Instructions:

1. In a bowl, mix together the oat flour, protein powder, and baking powder.
2. In a separate bowl, whisk the eggs and milk.
3. Pour the wet ingredients into the dry ingredients and mix until just combined.
4. Cook on a lightly greased griddle or pan until golden brown on both sides.
5. Let cool completely before storing in the refrigerator or freezer.

6. Greek Yogurt Parfait Jars

A simple, no-cook breakfast that you can assemble in minutes.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries

Instructions:

1. In a jar, layer the Greek yogurt, granola, and berries.
2. Repeat the layers until the jar is full.
3. Store in the refrigerator for up to 3 days.

7. Chia Seed Pudding

Chia seeds are a great source of fiber and healthy fats. This pudding is a delicious and nutritious way to start your day.

Ingredients:

• 3 tbsp chia seeds
• 1 cup milk of your choice
• 1 scoop protein powder (optional)
• 1 tsp maple syrup or honey (optional)

Instructions:

1. In a jar, combine all ingredients and stir well.
2. Let it sit for 5 minutes, then stir again to break up any clumps.
3. Refrigerate for at least 2 hours, or overnight.

8. Sweet Potato and Black Bean Breakfast Hash

A savory and satisfying vegan breakfast option.

Ingredients:

• 1 large sweet potato, diced
• 1 can (15 oz) black beans, rinsed and drained
• 1 bell pepper, diced
• 1/2 onion, diced
• 1 tbsp olive oil
• Spices: chili powder, cumin, paprika, salt, and pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the sweet potato, bell pepper, and onion with olive oil and spices.
3. Roast for 20-25 minutes, or until the sweet potatoes are tender.
4. Stir in the black beans and roast for another 5 minutes.
5. Store in the refrigerator and reheat as needed.

9. Baked Oatmeal Cups

These baked oatmeal cups are like a portable bowl of oatmeal.

Ingredients:

• 2 cups rolled oats
• 2 eggs
• 1 cup milk
• 1/4 cup maple syrup
• 1 tsp baking powder
• 1 tsp cinnamon
• Add-ins: berries, chocolate chips, nuts

Instructions:

1. Preheat your oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, combine all ingredients and mix well.
3. Pour the mixture into the muffin tin.
4. Bake for 25-30 minutes.

10. Tofu Scramble

A classic vegan breakfast that’s high in protein.

Ingredients:

• 1 block (14 oz) firm tofu, pressed and crumbled
• 1/2 tsp turmeric
• 1/4 tsp black salt (kala namak), for an eggy flavor
• Salt and pepper to taste
• Optional: veggies like spinach, mushrooms, and onions

Instructions:

1. In a skillet, sauté any veggies you’re using.
2. Add the crumbled tofu and spices. Cook for 5-7 minutes, stirring occasionally.
3. Store in the refrigerator and reheat to serve.

11. Quinoa Breakfast Bowls

Quinoa is a complete protein, making it a great choice for a healthy breakfast.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup milk of your choice
• Toppings: fruit, nuts, seeds, yogurt

Instructions:

1. Combine cooked quinoa and milk in a bowl.
2. Heat in the microwave or on the stove until warm.
3. Add your favorite toppings.

12. Breakfast Quesadillas

Quesadillas aren’t just for lunch or dinner! They make a quick and easy high-protein breakfast.

Ingredients:

• 2 large tortillas
• 1/2 cup scrambled eggs
• 1/4 cup black beans
• 1/4 cup shredded cheese

Instructions:

1. Place a tortilla in a skillet over medium heat.
2. Sprinkle cheese, eggs, and black beans on one half of the tortilla.
3. Fold the other half over and cook until the tortilla is golden and the cheese is melted.

13. Ham and Cheese Egg Cups

A savory and delicious variation of the classic egg muffin.

Ingredients:

• 12 slices of ham
• 12 eggs
• 1/2 cup shredded cheese

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Press a slice of ham into each cup of a muffin tin, forming a cup.
3. Crack an egg into each ham cup.
4. Top with shredded cheese.
5. Bake for 12-15 minutes, or until the eggs are set to your liking.

14. DIY Protein Bars

Homemade protein bars are a great way to control the ingredients and save money.

Ingredients:

• 1 cup rolled oats
• 1/2 cup protein powder
• 1/2 cup peanut butter
• 1/4 cup honey or maple syrup
• 2-3 tbsp milk, as needed

Instructions:

1. In a bowl, combine the oats and protein powder.
2. Add the peanut butter and honey and mix well. The mixture will be thick.
3. Add milk, one tablespoon at a time, until the mixture is pliable.
4. Press the mixture into a lined 8×8 inch pan.
5. Refrigerate for at least 30 minutes before cutting into bars.

References

[1] Natasha’s Kitchen. “Cottage Cheese Egg Bites (with Video).” https://natashaskitchen.com/cottage-cheese-egg-bites/
[2] The Real Food Dietitians. “Meal Prep Breakfast Burritos (Freezer Friendly).” https://therealfooddietitians.com/meal-prep-breakfast-burritos/
_# 14 Healthy and High-Protein Lunch Meal Prep Recipes

Lunch is a critical meal to refuel your body and power through the afternoon. A high-protein lunch can help you stay focused, avoid the afternoon slump, and prevent overeating later in the day. These 14 meal prep recipes are designed to be both delicious and packed with protein, making your weekday lunches something to look forward to.

1. Chicken Burrito Bowls

A classic meal prep staple, these chicken burrito bowls are easy to make and customize with your favorite toppings.

Ingredients:

• 1 lb boneless, skinless chicken breast, cubed
• 1 tbsp olive oil
• 1 packet taco seasoning
• 1 cup brown rice, cooked
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• Toppings: salsa, avocado, Greek yogurt, shredded lettuce

Instructions:

1. In a bowl, toss the chicken with olive oil and taco seasoning.
2. Cook the chicken in a skillet over medium-high heat until cooked through.
3. Assemble your bowls by dividing the rice, black beans, corn, and chicken into 4-5 containers.
4. Store in the refrigerator and add your favorite toppings before serving.

2. Turkey Taco Bowls

A lighter alternative to beef, ground turkey is a great source of lean protein. These taco bowls are flavorful and satisfying.

Ingredients:

• 1 lb ground turkey
• 1 packet taco seasoning
• 1 cup quinoa, cooked
• 1 can (15 oz) pinto beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• Toppings: shredded cheese, jalapeños, cilantro

Instructions:

1. In a skillet, cook the ground turkey until browned. Drain any excess fat.
2. Stir in the taco seasoning and a little water, and simmer for a few minutes.
3. Divide the quinoa, pinto beans, tomatoes, and turkey among your meal prep containers.
4. Top with your favorite toppings when ready to eat.

3. Sheet Pan Chicken Fajitas

This one-pan meal is a lifesaver for busy weeks. It’s easy to prepare and clean up is a breeze.

Ingredients:

• 1 lb chicken breast, sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 packet fajita seasoning
• Serve with: tortillas, rice, or a salad

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken, bell peppers, and onion with olive oil and fajita seasoning.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Serve as desired.

4. Greek Chicken Bowls

Full of fresh Mediterranean flavors, these Greek chicken bowls are a healthy and delicious lunch option.

Ingredients:

• 1 lb chicken breast, grilled and diced
• 1 cup cooked couscous or quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives
• Feta cheese and tzatziki sauce for topping

Instructions:

1. Divide the couscous or quinoa, chicken, cucumber, tomatoes, red onion, and olives among your containers.
2. Top with feta cheese and a dollop of tzatziki sauce before serving.

5. Chicken Shawarma Bowls

Enjoy the flavors of your favorite takeout with these easy-to-make chicken shawarma bowls.

Ingredients:

• 1 lb chicken thighs, boneless and skinless
• 1 tbsp olive oil
• 2 tsp shawarma seasoning
• Serve with: rice, hummus, pita bread, and a simple cucumber and tomato salad.

Instructions:

1. Marinate the chicken in olive oil and shawarma seasoning for at least 30 minutes.
2. Cook the chicken on a grill or in a skillet until cooked through.
3. Slice the chicken and serve with your desired accompaniments.

6. Pulled Pork Bowls

This recipe is perfect for making a big batch of pulled pork in the slow cooker to use for lunches all week.

Ingredients:

• 2-3 lb pork shoulder
• 1 cup BBQ sauce
• Serve with: coleslaw, pickles, and a bun or over rice.

Instructions:

1. Place the pork shoulder in a slow cooker and cover with BBQ sauce.
2. Cook on low for 6-8 hours, or until the pork is tender and easily shreds with a fork.
3. Shred the pork and serve as desired.

7. Egg Roll in a Bowl

All the delicious flavors of an egg roll, without the wrapper. This low-carb lunch is packed with protein and vegetables.

Ingredients:

• 1 lb ground pork or chicken
• 1 bag (16 oz) coleslaw mix
• 1/4 cup soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger, grated
• 2 cloves garlic, minced

Instructions:

1. In a large skillet, cook the ground meat until browned.
2. Add the coleslaw mix, soy sauce, sesame oil, ginger, and garlic. Cook until the cabbage is wilted.
3. Serve immediately or store in the refrigerator for later.

8. Thai Peanut Chicken

This flavorful and saucy chicken is delicious served over rice or noodles.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1/2 cup peanut butter
• 1/4 cup soy sauce
• 2 tbsp honey or maple syrup
• 1 tbsp lime juice
• 1 tsp sriracha (optional)

Instructions:

1. In a bowl, whisk together the peanut butter, soy sauce, honey, lime juice, and sriracha.
2. In a skillet, cook the chicken until browned.
3. Pour the peanut sauce over the chicken and simmer for a few minutes until the sauce has thickened.

9. Chicken Pesto Pasta Salad

A refreshing and satisfying pasta salad that’s perfect for a light lunch.

Ingredients:

• 2 cups cooked pasta
• 1 cup cooked chicken, diced
• 1/2 cup pesto
• 1/2 cup cherry tomatoes, halved
• 1/4 cup pine nuts, toasted

Instructions:

1. In a large bowl, combine all ingredients and toss to combine.
2. Serve chilled or at room temperature.

10. Buffalo Chicken Salad

If you love buffalo wings, you’ll love this spicy and flavorful chicken salad.

Ingredients:

• 2 cups cooked chicken, shredded
• 1/4 cup buffalo sauce
• 1/4 cup Greek yogurt or mayonnaise
• 1/4 cup diced celery
• Serve in a sandwich, wrap, or on a bed of lettuce.

Instructions:

1. In a bowl, combine all ingredients and mix well.

11. Ground Beef and Zucchini Skillet

A simple and quick skillet meal that’s high in protein and low in carbs.

Ingredients:

• 1 lb ground beef
• 2 medium zucchinis, diced
• 1/2 onion, diced
• 1 can (15 oz) diced tomatoes, undrained
• 1 tsp Italian seasoning

Instructions:

1. In a skillet, cook the ground beef and onion until the beef is browned.
2. Add the zucchini, diced tomatoes, and Italian seasoning. Simmer for 10-15 minutes, or until the zucchini is tender.

12. Jennifer Aniston Salad

This viral salad is a delicious and healthy mix of quinoa, chickpeas, and fresh herbs.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/2 cup chopped parsley
• 1/2 cup chopped mint
• 1/4 cup chopped red onion
• 1/4 cup chopped pistachios
• Dressing: lemon juice, olive oil, salt, and pepper

Instructions:

1. In a large bowl, combine all salad ingredients.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

13. Dill Pickle Chicken Salad

A tangy and flavorful twist on classic chicken salad.

Ingredients:

• 2 cups cooked chicken, shredded
• 1/4 cup diced dill pickles
• 2 tbsp pickle juice
• 1/4 cup Greek yogurt or mayonnaise
• 1 tbsp fresh dill, chopped

Instructions:

1. In a bowl, combine all ingredients and mix well.

14. Noodle-less Pad Thai

All the flavor of Pad Thai, but with a low-carb twist using spiralized zucchini or spaghetti squash.

Ingredients:

• 1 lb shrimp or chicken, cooked
• 1 large zucchini, spiralized
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp honey or maple syrup
• Toppings: chopped peanuts, cilantro, bean sprouts

Instructions:

1. In a small bowl, whisk together the peanut sauce ingredients.
2. In a large skillet, sauté the zucchini noodles for 2-3 minutes.
3. Add the cooked shrimp or chicken and the peanut sauce. Toss to combine and heat through.
4. Top with your favorite toppings.

References

[1] The Real Food Dietitians. “45 High Protein Lunch Ideas.” https://therealfooddietitians.com/high-protein-lunch/
_

14 Healthy and High-Protein Dinner Meal Prep Recipes

Dinner is the perfect time to refuel your body after a long day. A high-protein dinner can help with muscle repair and growth, and keep you feeling full and satisfied throughout the evening. These 14 meal prep recipes are designed to be both delicious and packed with protein, making your weeknight dinners healthy and hassle-free.

1. Sheet Pan Chicken Bacon Ranch

A flavorful and easy one-pan meal that combines chicken, bacon, and ranch seasoning with roasted vegetables.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 4 slices bacon, chopped
• 1 lb broccoli florets
• 1 red bell pepper, chopped
• 1 packet ranch seasoning
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss all ingredients together until well coated.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. Crockpot Pork Roast

A tender and juicy pork roast that you can set and forget in the slow cooker.

Ingredients:

• 3-4 lb pork roast
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup beef or chicken broth
• Salt, pepper, and your favorite herbs

Instructions:

1. Place the vegetables in the bottom of the slow cooker.
2. Season the pork roast and place it on top of the vegetables.
3. Pour the broth over the roast.
4. Cook on low for 6-8 hours, or until the pork is tender.

3. Ham and Bean Soup

A hearty and comforting soup that’s packed with protein and fiber.

Ingredients:

• 1 lb dried navy beans, soaked overnight
• 1 ham bone or 2 cups diced ham
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 8 cups chicken or vegetable broth

Instructions:

1. In a large pot, combine all ingredients.
2. Bring to a boil, then reduce heat and simmer for 2-3 hours, or until the beans are tender.

4. Sheet Pan Chicken and Veggies

A simple and versatile one-pan meal that you can customize with your favorite vegetables.

Ingredients:

• 1.5 lbs chicken thighs, bone-in and skin-on
• 1 lb Brussels sprouts, halved
• 1 sweet potato, cubed
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• Salt, pepper, and garlic powder to taste

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Toss all ingredients on a baking sheet.
3. Roast for 30-35 minutes, or until the chicken is cooked through and the vegetables are caramelized.

5. Sausage and Gnocchi Skillet

A quick and easy skillet meal that’s perfect for a busy weeknight.

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 package (16 oz) potato gnocchi
• 1 pint cherry tomatoes, halved
• 1/4 cup pesto
• 1/4 cup grated Parmesan cheese

Instructions:

1. Cook the gnocchi according to package directions.
2. In a skillet, cook the sausage until browned.
3. Add the cooked gnocchi and tomatoes to the skillet. Cook for 2-3 minutes.
4. Stir in the pesto and Parmesan cheese.

6. Beef Stroganoff

A classic comfort food made healthier with Greek yogurt instead of sour cream.

Ingredients:

• 1 lb ground beef
• 1 onion, chopped
• 8 oz mushrooms, sliced
• 1 cup beef broth
• 1/2 cup plain Greek yogurt
• Serve over egg noodles or zucchini noodles.

Instructions:

1. In a skillet, cook the ground beef and onion until the beef is browned.
2. Add the mushrooms and cook until softened.
3. Stir in the beef broth and bring to a simmer.
4. Reduce heat and stir in the Greek yogurt.

7. Indian Butter Chicken

A rich and creamy curry that’s surprisingly easy to make at home.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1 can (15 oz) tomato sauce
• 1/2 cup plain Greek yogurt
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp cumin

Instructions:

1. In a skillet, cook the chicken until browned.
2. Add the tomato sauce and spices. Simmer for 10 minutes.
3. Stir in the Greek yogurt and heat through.

8. Crockpot Lasagna

All the flavor of lasagna without all the work. This crockpot version is a game-changer.

Ingredients:

• 1 lb ground beef or Italian sausage
• 1 jar (24 oz) marinara sauce
• 1 container (15 oz) ricotta cheese
• 1 egg
• 1/2 cup grated Parmesan cheese
• 9 lasagna noodles, uncooked
• 2 cups shredded mozzarella cheese

Instructions:

1. In a skillet, cook the ground meat until browned. Stir in the marinara sauce.
2. In a bowl, combine the ricotta, egg, and Parmesan cheese.
3. Layer the sauce, noodles, and cheese mixture in the slow cooker. Repeat layers.
4. Top with mozzarella cheese.
5. Cook on low for 4-6 hours.

9. Baked Italian Meatballs

These meatballs are perfect for meal prepping. Serve them over pasta, in a sub, or on their own.

Ingredients:

• 1 lb ground beef
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 tsp Italian seasoning

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine all ingredients. Mix until just combined.
3. Form into meatballs and place on a baking sheet.
4. Bake for 15-20 minutes, or until cooked through.

10. Asian Chicken Salad

A crunchy and refreshing salad with a flavorful peanut dressing.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 bag (16 oz) coleslaw mix
• 1/2 cup chopped peanuts
• 1/4 cup chopped cilantro
• Dressing: 1/4 cup peanut butter, 2 tbsp soy sauce, 1 tbsp honey, 1 tbsp lime juice

Instructions:

1. In a large bowl, combine the salad ingredients.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

11. Orange Pork Stir-Fry

A sweet and savory stir-fry that’s better than takeout.

Ingredients:

• 1 lb pork tenderloin, thinly sliced
• 1 bell pepper, sliced
• 1/2 cup orange juice
• 2 tbsp soy sauce
• 1 tbsp cornstarch

Instructions:

1. In a small bowl, whisk together the orange juice, soy sauce, and cornstarch.
2. In a skillet, cook the pork until browned.
3. Add the bell pepper and cook for 2-3 minutes.
4. Pour the sauce over the pork and vegetables and cook until the sauce has thickened.

12. Beef Skillet Enchiladas

All the flavor of enchiladas in a quick and easy skillet meal.

Ingredients:

• 1 lb ground beef
• 1 can (10 oz) enchilada sauce
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup shredded cheddar cheese
• Serve with tortillas or tortilla chips.

Instructions:

1. In a skillet, cook the ground beef until browned.
2. Stir in the enchilada sauce and black beans. Simmer for 5 minutes.
3. Top with cheese and serve.

13. BBQ Ranch Chopped Chicken Salad

A flavorful and satisfying salad that’s perfect for a light dinner.

Ingredients:

• 2 cups cooked chicken, chopped
• 1 head of romaine lettuce, chopped
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn
• 1/2 cup BBQ sauce
• 1/2 cup ranch dressing

Instructions:

1. In a large bowl, combine all ingredients and toss to combine.

14. Teriyaki Chicken

A simple and delicious teriyaki chicken that you can serve with rice and steamed vegetables.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1/2 cup soy sauce
• 1/4 cup honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp grated ginger

Instructions:

1. In a bowl, whisk together the soy sauce, honey, rice vinegar, and ginger.
2. Marinate the chicken in the sauce for at least 30 minutes.
3. Cook the chicken in a skillet until cooked through.

References

[1] The Real Food Dietitians. “38 High-Protein Dinners.” https://therealfooddietitians.com/high-protein-dinners/
_# 14 Healthy and High-Protein Snack Prep Ideas

Snacks are a great way to keep your energy levels up and prevent overeating at your next meal. A high-protein snack can be especially beneficial for keeping you full and satisfied. These 14 meal prep snack ideas are easy to make and perfect for grabbing on the go.

1. Hard-Boiled Eggs

A simple and classic high-protein snack. You can make a batch at the beginning of the week to have on hand.

Instructions:

1. Place eggs in a single layer in a saucepan and cover with water.
2. Bring to a boil, then cover and remove from heat.
3. Let the eggs stand for 10-12 minutes.
4. Drain the water and place the eggs in a bowl of ice water to cool.

2. Greek Yogurt Parfaits

Layer Greek yogurt with granola and berries for a delicious and satisfying snack.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup granola
• 1/4 cup mixed berries

Instructions:

1. In a jar or container, layer the yogurt, granola, and berries.

3. Cottage Cheese with Fruit

Cottage cheese is an excellent source of protein. Pair it with your favorite fruit for a quick and easy snack.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup of your favorite fruit (e.g., pineapple, peaches, berries)

4. Roasted Chickpeas

A crunchy and savory snack that’s a great alternative to chips.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 tbsp olive oil
• Your favorite spices (e.g., paprika, garlic powder, salt, pepper)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the chickpeas with olive oil and spices.
3. Roast for 20-30 minutes, or until crispy.

5. Turkey and Cheese Roll-Ups

A simple, low-carb snack that’s packed with protein.

Instructions:

1. Lay a slice of turkey on a flat surface.
2. Place a slice of cheese on top.
3. Roll it up and enjoy.

6. Protein Balls

These no-bake protein balls are a perfect on-the-go snack.

Ingredients:

• 1 cup rolled oats
• 1/2 cup protein powder
• 1/2 cup peanut butter
• 1/4 cup honey or maple syrup
• 2-3 tbsp milk, as needed

Instructions:

1. In a bowl, combine all ingredients and mix well.
2. Roll into balls and store in the refrigerator.

7. Tuna Salad with Crackers

A classic snack that’s a great source of protein and omega-3 fatty acids.

Ingredients:

• 1 can (5 oz) tuna, drained
• 1/4 cup Greek yogurt or mayonnaise
• 1/4 cup diced celery
• Serve with whole-wheat crackers.

Instructions:

1. In a bowl, combine all ingredients and mix well.

8. Edamame

Edamame is a great source of plant-based protein. You can buy it fresh or frozen.

Instructions:

1. Steam or boil the edamame until tender.
2. Sprinkle with salt and enjoy.

9. Beef Jerky

A convenient and portable snack that’s high in protein.

10. Hummus with Veggies

Hummus is a delicious and healthy dip that pairs perfectly with fresh vegetables.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1/4 cup tahini
• 1/4 cup lemon juice
• 1 clove garlic
• Serve with your favorite vegetables (e.g., carrots, cucumbers, bell peppers).

Instructions:

1. In a food processor, combine all ingredients and blend until smooth.

11. Apple with Peanut Butter

A simple and satisfying snack that combines fiber from the apple with protein and healthy fats from the peanut butter.

12. Chocolate Protein Pudding

A delicious and decadent-tasting snack that’s actually good for you.

Ingredients:

• 1 ripe avocado
• 1/4 cup cocoa powder
• 1/4 cup protein powder
• 1/4 cup milk of your choice
• Sweetener to taste (e.g., maple syrup, stevia)

Instructions:

1. In a blender, combine all ingredients and blend until smooth.

13. Savory Yogurt Bowl

Yogurt doesn’t have to be sweet! Try this savory version for a change.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 1 tbsp chopped fresh dill
• A squeeze of lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine all ingredients and mix well.

14. Mini Frittatas

These mini frittatas are like a savory muffin. They’re perfect for a grab-and-go snack.

Ingredients:

• 6 eggs
• 1/2 cup milk
• 1 cup of your favorite fillings (e.g., spinach, mushrooms, cheese, cooked sausage)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, whisk together the eggs and milk.
3. Stir in your favorite fillings.
4. Pour the mixture into a greased muffin tin.
5. Bake for 15-20 minutes, or until set.

References

[1] EatingWell. “18 Make-Ahead High-Protein Snacks for an Easier, Healthier Week.” https://www.eatingwell.com/make-ahead-high-protein-snacks-11680376
[2] Delish. “46 Sweet & Savory High-Protein Snacks That Are Perfect For Any Time Of Day.” https://www.delish.com/cooking/nutrition/g64298245/best-high-protein-snack-recipes/
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