{"id":3550,"date":"2022-05-10T10:39:28","date_gmt":"2022-05-10T10:39:28","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=3550"},"modified":"2022-05-10T11:15:14","modified_gmt":"2022-05-10T11:15:14","slug":"5-high-protein-meal-prep-recipes","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/5-high-protein-meal-prep-recipes\/","title":{"rendered":"5 High Protein Meal Prep Recipes"},"content":{"rendered":"

Sharing 4 high protein meal prep recipes! Some new inspiration if you\u2019re looking to amp up your protein intake.<\/em><\/p>\n

Hi friends! How are ya? I hope you\u2019re having a lovely morning. We\u2019re coming out the other side from dance competition straight into dance picture night at the studio (WHEW) and I\u2019m looking forward to getting some work and studying for IHP done today<\/a>. I\u2019d love to hear about what you have going on!<\/p>\n

Today, let\u2019s chat about protein!! I try to hit 4-5 palm-sized servings of protein per day (based on my personal goals, activity level, body composition, etc.) and protein can be hard to hit if I haven\u2019t done some advance planning and prepping. I\u2019ve learned the hard way that it makes a huge difference to have protein in the fridge, ready to go. Each week, I\u2019ve been taking time to chop veggies and make some protein staples, and it\u2019s been much easier to hit my daily goal.<\/p>\n

For today\u2019s post, I\u2019m sharing some staple protein recipes if you\u2019re looking for new inspiration! These are meat-based, but here are some ideas for my veggie and vegan friends: tempeh bacon<\/a>, edamame, mung bean pasta, sprouted tofu scramble, and lentils in the instant pot.<\/p>\n

\"\"(Had to use a stock photo because I have a hard time making meat look appetizing… and I think the asparagus is fake?? Taking votes)<\/p>\n

5 High Protein Meal Prep Recipes<\/h2>\n

Whole Chicken in a Crockpot<\/h3>\n

Prep time: 15 min<\/p>\n

Cook Time: 4-6 hours\/ 8 hours<\/p>\n

Ingredients:<\/h4>\n

1- 3.5-4.5lb whole chicken, giblets removed, patted dry<\/p>\n

1 sweet onion, chopped<\/p>\n

Salt, to taste<\/p>\n

Pepper, to taste<\/p>\n

Directions:<\/h4>\n

Place onion in the bottom of a 6 qt crock pot. \u00a0Add the chicken, breast side down. No liquid is needed as the chicken will make its own juices with the onion and grease from the fat from the chicken skin. \u00a0Season liberally with salt and pepper. Cook on low for 8 hours or high for 4-6 hours until internal temperature is 165 at the thickest part of the chicken. Cool completely, remove skin & bones and shred the chicken or cut whole pieces of thighs, breasts, and wings to store for meals throughout the week.<\/p>\n

Meal ideas:<\/span><\/strong><\/h4>\n

BAS: big a$$ salad with all the veggies and avocado plus shredded chicken and Primal Kitchen Ranch dressing (I order mine it from Thrive Market<\/a>)<\/p>\n

Chicken with air fryer broccoli & whipped potatoes<\/p>\n

Chicken enchiladas<\/p>\n

Chicken salad<\/p>\n

 <\/p>\n

Sheet Pan Creamy Dill Salmon<\/h3>\n

Prep time: 15 minutes<\/p>\n

Cook time: 20 minutes<\/p>\n

Ingredients:<\/h4>\n

1- 1.5 lbs whole salmon filet<\/p>\n

3 Tbsp avocado oil mayo<\/p>\n

1 Tsp fresh dill<\/p>\n

1 Tbsp onion powder<\/p>\n

1 Tsp grainy mustard<\/p>\n

Pepper<\/p>\n

Salt<\/p>\n

4 lemon slices<\/p>\n

Directions:<\/h4>\n

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Place salmon skin side down. Combine the mayo and grainy mustard in a small bowl. \u00a0Spread evenly over the top of the salmon. Sprinkle with fresh dill, onion powder, salt and pepper.<\/p>\n

Bake for 20 minutes or until the internal temperature reaches 140 degrees.<\/p>\n

Meal ideas:<\/span><\/h4>\n

Add your favorite vegetables<\/p>\n

Pair with a sweet potato or whipped potatoes<\/p>\n

Place over zoodles<\/p>\n

Serve with protein rice* or rice pasta<\/p>\n

Cut into small pieces and put inside of a siete almond flour tortilla with greens and tomatoes<\/p>\n

Make it a sheet pan meal by surrounding it with asparagus and chopped zucchini.<\/p>\n

Add protein rice* if a starch is desired<\/p>\n

*Protein Rice: 1 cup jasmine rice 1 \u00bd c. chicken bone broth. Bring rice and chicken broth to a boil. Reduce heat to low, cover and simmer for 15-20 minutes. \u00a0Remove from heat, keep covered and let stand for 10 minutes. \u00a0luff with a fork and serve.<\/p>\n

 <\/p>\n

Juicy Brined Oven Roasted Turkey Breast<\/h3>\n

Prep time: 20 minutes<\/p>\n

Cook time: 60-90 minutes<\/p>\n

Ingredients:<\/h4>\n

3.5-5 lb Bone-in Turkey Breast<\/p>\n

1 cup dill pickle juice<\/p>\n

\u00bd cup coarse salt, like Redmonds Real salt<\/p>\n

1 tbsp onion powder<\/p>\n

\u00bd tsp garlic powder<\/p>\n

1 tbsp black peppercorns<\/p>\n

2 tbsp dried chives<\/p>\n

2 cups chicken bone broth<\/p>\n

2 tbsp ghee or olive oil<\/p>\n

Directions:<\/h4>\n

In a 2 gallon ziploc bag, combine all ingredients except for bone broth & ghee\/olive oil. Add just enough clean, filtered water to cover the turkey breast. Close the ziploc bag and place in the refrigerator overnight or for at least 8 hours.<\/p>\n

Remove the turkey breast from the brine and pat dry with paper towels. Place in the bottom of a heavy dutch oven and add 2 cups of chicken bone broth.<\/p>\n

Rub the turkey breast down with ghee or olive oil. Season with additional salt & pepper as desired.<\/p>\n

Bake at 375 degrees for 60-90 minutes uncovered or until the internal temperature is 165 degrees when a thermometer is inserted in the thickest part of the breast. Let rest for at least 10 minutes before slicing and serving. Store in the refrigerator for up to 4 days. Great for quick lunchtime meals!<\/p>\n

Meal ideas:<\/span><\/strong><\/h4>\n

Serve with broccoli & whipped potatoes<\/p>\n

Serve with baked sweet potato and green beans<\/p>\n

Serve in lettuce cups with peanut sauce<\/p>\n

Serve with protein rice & asparagus<\/p>\n

Turn into \u201cturkey salad\u201d<\/p>\n

 <\/p>\n

Bacon Burgers<\/h3>\n

Prep time: 20 minutes<\/p>\n

Cook time: 8 minutes<\/p>\n

Ingredients:<\/h4>\n

1 lb grass-fed ground beef sirloin or ground bison<\/p>\n

4 pieces of raw, thick cut bacon, chopped into pieces<\/p>\n

1 egg yolk<\/p>\n

\u00bd tsp garlic powder<\/p>\n

1 tsp onion powder<\/p>\n

Salt<\/p>\n

Pepper<\/p>\n

Directions<\/p>\n

Combine all ingredients in a bowl until just combined. Do not overmix the meat or it will lend to tough burgers. Form into 4 equal patties. Grill or pan fry until medium. \u00a0Remove from heat and serve immediately or store in the refrigerator for up to 4 days.<\/p>\n

Meal ideas:<\/span><\/strong><\/h4>\n

Perfect for burger in a bowl for a quick, weeknight meal (serve with chopped lettuce, tomato, red onion, dill pickles, cheese if desired, and ketchup and mustard on top)<\/p>\n

Breakfast burger with an egg on top and sauteed asparagus<\/p>\n

Crumble over a baked potato and top with sour cream and chives<\/p>\n

Great with grilled romaine, caesar dressing and sliced avocados<\/p>\n

<\/a><\/p>\n

Turkey meatballs<\/h3>\n

Prep time: 5 minutes<\/p>\n

Cook time: 15 minutes<\/p>\n

Ingredients:<\/h4>\n

1 lb ground turkey<\/p>\n

1\/4 cup almond meal<\/p>\n

1 egg<\/p>\n

1 splash of Worcestershire sauce<\/p>\n

Garlic powder, salt, and pepper<\/p>\n

Directions:<\/h4>\n

Preheat the oven to 375 and line a baking sheet with parchment paper for easy clean-up.<\/p>\n

In a large bowl, combine all of the ingredients – I like to use generous amounts of garlic power, salt, and pepper – using your hands until well-mixed.<\/p>\n

Use a melon ball scooper and your hands to form 12-15 balls and place onto the baking sheet.<\/p>\n

Bake for about 15 minutes, until browned and internal temperature reaches 165 degrees. Let cool completely and the store in a sealed container in the fridge for up to 5 days, or in the freezer in a Ziplock bag (<\u2014 this is my method).<\/p>\n

Meal ideas:<\/span><\/strong><\/h4>\n

Turkey sub with turkey meatballs, Rao\u2019s marinara, and basil in your favorite wrap or on toast<\/p>\n

Thai curry meatballs! Saute some veggies on the stovetop (like bell pepper, onion, zucchini, and garlic) and then stir in 1 tablespoon red curry paste and a can of coconut milk. Add the meatballs, heat through, and serve on zoodles, or your favorite rice.<\/p>\n

Break up into crumbles and add to an egg scramble<\/p>\n

Break up into crumbles and make tacos with 2 of your favorite tortillas, cabbage slaw, salsa, and avocado<\/p>\n

So tell me friends:<\/span><\/strong>\u00a0What is your favorite protein option to prep in advance? Turkey meatballs and eggs in the instant pot are staples around here.<\/p>\n

Also worth mentioning again that I\u2019ve been buying all of our meat and fish from Butcher Box lately and am blown.away. They have so many organic and wild options, they\u2019re a B Corp, and everything has been super fresh and delicious. You can use my referral link for ground beef for life and $30 off.<\/a><\/p>\n

Hope you have a wonderful day and I\u2019ll see ya soon!<\/p>\n

xoxo<\/p>\n

Gina<\/p>\n

More:<\/span><\/strong><\/p>\n

10 high-protein snacks without protein powder<\/a><\/p>\n

5 easy meal prep salad recipes<\/a><\/p>\n

My personal meal prep blueprint<\/a><\/p>\n

How to cook salmon 10 different ways<\/a><\/p>\n

The post 5 High Protein Meal Prep Recipes<\/a> appeared first on The Fitnessista<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sharing 4 high protein meal prep recipes! Some new inspiration if you\u2019re looking to amp up your protein intake. Hi friends! How are ya? I hope you\u2019re having a lovely morning. We\u2019re coming out the other side from dance competition straight into dance picture night at the studio (WHEW) and I\u2019m looking forward to getting\u2026
\nThe post 5 High Protein Meal Prep Recipes appeared first on The Fitnessista.<\/p>\n","protected":false},"author":1,"featured_media":3552,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3550"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=3550"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3550\/revisions"}],"predecessor-version":[{"id":3555,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3550\/revisions\/3555"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/3552"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=3550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=3550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=3550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}