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5 Excessive Protein Meal Prep Recipes


Sharing 4 excessive protein meal prep recipes! Some new inspiration should you’re trying to amp up your protein consumption.

Hello buddies! How are ya? I hope you’re having a beautiful morning. We’re popping out the opposite aspect from dance competitors straight into dance image night time on the studio (WHEW) and I’m trying ahead to getting some work and studying for IHP done today. I’d love to listen to about what you’ve occurring!

Right this moment, 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 so forth.) and protein may be laborious to hit if I haven’t accomplished some advance planning and prepping. I’ve realized the laborious manner 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 it’s been a lot simpler to hit my every day purpose.

For at the moment’s publish, I’m sharing some staple protein recipes should you’re searching for new inspiration! These are meat-based, however listed below are some concepts for my veggie and vegan buddies: 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 pretend?? Taking votes)

5 Excessive Protein Meal Prep Recipes

Entire Hen in a Crockpot

Prep time: 15 min

Prepare dinner Time: 4-6 hours/ 8 hours

Components:

1- 3.5-4.5lb complete 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. Prepare dinner on low for 8 hours or excessive for 4-6 hours till inner temperature is 165 on the thickest a part of the hen. Cool fully, take away pores and skin & bones and shred the hen or minimize complete items of thighs, breasts, and wings to retailer for meals all through the week.

Meal concepts:

BAS: massive a$$ salad with all of the veggies and avocado plus shredded hen and Primal Kitchen Ranch dressing (I order mine it from Thrive Market)

Hen with air fryer broccoli & whipped potatoes

Hen enchiladas

Hen salad

 

Sheet Pan Creamy Dill Salmon

Prep time: quarter-hour

Prepare dinner time: 20 minutes

Components:

1- 1.5 lbs complete 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

Reduce 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. Cut back warmth to low, cowl and simmer for 15-20 minutes.  Take away from warmth, preserve lined and let stand for 10 minutes.  luff with a fork and serve.

 

Juicy Brined Oven Roasted Turkey Breast

Prep time: 20 minutes

Prepare dinner time: 60-90 minutes

Components:

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 at the very least 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 at the very least 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

Serve in lettuce cups with peanut sauce

Serve with protein rice & asparagus

Flip into “turkey salad”

 

Bacon Burgers

Prep time: 20 minutes

Prepare dinner time: 8 minutes

Components:

1 lb grass-fed floor beef sirloin or floor bison

4 items of uncooked, thick minimize 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’s going to lend to robust burgers. Kind 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:

Good 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

Prepare dinner time: quarter-hour

Components:

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 inner temperature reaches 165 levels. Let cool fully 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 technique).

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, 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 buddies: 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 price mentioning once more that I’ve been shopping for all of our meat and fish from Butcher Field currently 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 should utilize my referral link for ground beef for life and $30 off.

Hope you’ve an exquisite day and I’ll see ya quickly!

xoxo

Gina

Extra:

10 high-protein snacks without protein powder

5 easy meal prep salad recipes

My personal meal prep blueprint

How to cook salmon 10 different ways

We will be happy to hear your thoughts

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