High Protein Meal Prep

In regards to meal prep, breakfasts which are high protein would be helpful if anyone has suggestions.

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Hey r/MealPrepSunday, I’ve been meal prepping consistently for about 5 weeks now and it’s honestly been the biggest gamechanger for my diet. So much more focus on things that really matter to me and no mental load anymore in regards to eating, tracking, hitting macros. My routine is super simple: Saturday: groceries Sunday: cooking Mon-Fri: fully covered No "what should I eat?", no random junk, no daily tracking stress. Funny enough: Not having meal prep stresses me out more now :D Current setup (with high protein pasta): Breakfast (French Toast Bake - lasts until Friday): ~500 kcal 36g protein / 54g carbs / 14g fat Lunch + Post-workout (same meal twice): Protein pasta + blended roasted veggie sauce + chicken ~940 kcal 95g protein / 86g carbs / 21g fat Dinner (Burrito bowl, no rice): ~770 kcal 72g protein / 40g carbs / 33g fat Daily total (incl. snacks + coffee + intra workout): ~2600 kcal ~240g protein Last week I made the same dishes but with lean minced beef. While swapping to chicken this time it increased my protein intake. Therefore could have used regular pasta for a bit more carbs. A learning for next week ;) Biggest benefits for me: Zero mental load during the week Consistent nutrition without relying on discipline Can focus fully on training A few other things I learned: Cooling food quickly is key → I spread things like rice or chicken on a baking tray to cool fast I keep components separate (pasta / sauce / meat) → better texture when reheating Meals for Thu/Fri go into the freezer → no issues with freshness Curious: What are your go-to meal prep meals that still taste good after a few days? Recipes: French Toast Bake (5 servings): What you need: A medium bowl A whisk A baking dish 250 ml egg whites (you can also use whole eggs instead – tastes better but more calories) 40 g flax seeds (optional, I use them for fiber) ~7 g baking powder (about 1/2 packet) 120 g protein powder of your choice (simple flavor like vanilla works best) 400 g sweet bread / brioche (I usually use pre-made brioche, but any soft bread works) 200 ml milk (I use protein milk, but regular milk is totally fine) 2 whole eggs (or 6 whole eggs if you skip the egg whites above) 300 g frozen berries (any frozen fruit works, blueberries are great) Instructions: Cut the brioche into cubes (or just tear it apart) and spread it in the baking dish. You can grease the dish beforehand, but you don’t have to. In a bowl, mix: ground flax seeds (grind them beforehand if possible) eggs + egg whites protein powder baking powder milk Whisk everything until smooth. Pour the mixture evenly over the bread in the baking dish. Add the frozen berries on top. Cover and let it sit in the fridge overnight. Next morning: Bake at 150°C convection (≈300°F) for about 35–40 minutes. Done 🙂 Tip: Let it cool for ~30 minutes before cutting it, otherwise it can get a bit soggy. I usually eat one piece fresh and put the rest into containers for the next days. ---- Burrito Bowl (5 servings) Ingredients: 800 g chicken breast or 600 g lean ground beef 6 whole eggs 250 ml egg whites 5 cloves garlic 1.5 large onions 2 bell peppers (any kind) 3 cans kidney beans (drained) 2 cans corn (drained) 4 tbsp ajvar (or any mild red pepper spread) 2 tbsp tomato paste 150 g shredded cheese ~25 ml olive oil Spices: smoked paprika sweet paprika cumin cayenne pepper salt & pepper Step 1 – Veggies: Dice the peppers, chop garlic, and drain the beans + corn. Put everything into a large bowl, add olive oil and spices + tomato paste, then mix well. Spread onto a baking tray and bake at 200°C / 390°F (top & bottom heat) for about 25 minutes. Stir once or twice while baking. Important: Once done, transfer everything into a cold bowl or onto a cold tray so it cools down quickly. Step 2 – Meat: While the veggies cool, cook your chicken or ground beef in a pan with a bit of oil. Use the same spices as above. Once done, also let it cool down (I spread it on foil or a tray). Step 3 – Eggs: Make scrambled eggs (just salt & pepper, or mix them in the same bowl you used before to pick up leftover spices). Let them cool briefly on a plate (they cool the fastest anyway). Final assembly: Put everything into your meal prep containers. Top each portion with: ~2 tsp ajvar ~50 g shredded cheese Done 🙂 ---- High Protein Pasta (5 servings) This is a super simple, meal-prep friendly pasta with a roasted veggie sauce. Ingredients: 800 g chicken breast (or lean ground beef) 800 g high-protein pasta (or regular pasta if you want less protein) 260 g onion 50 g garlic (whole cloves, just cut the tops off) 500 g tomatoes 300 g bell peppers 175 g cream cheese (low fat works fine) 80 g parmesan ~40 g olive oil Spices (to taste): salt & pepper paprika (sweet + smoked) chili flakes or cayenne Step 1 – Roast the veggies (sauce base): Roughly chop: onions tomatoes bell peppers Put everything into a baking dish. Add olive oil and spices. Place the garlic cloves (whole, just tops cut off) on top. Bake at 180°C convection (≈350°F) for about 60 minutes. Step 2 – Blend the sauce: Transfer everything into a large bowl. Add: cream cheese roasted garlic (squeeze it out of the cloves) Blend everything until smooth using an immersion blender. Let the sauce cool down. Step 3 – Pasta + meat: Cook pasta very al dente. Then rinse with cold water to stop cooking (important for meal prep). Cook chicken or ground beef in a pan with some oil + spices. Let both cool down separately. Step 4 – Combine: Once everything is only hand-warm (not hot!), mix: pasta sauce meat Then portion into containers. Important tips (this makes or breaks the result): Never put hot food into closed containers → condensation + texture issues Always let everything cool down before combining Slightly undercook pasta, otherwise it gets mushy when reheated For longer storage: freeze later-week portions Notes: Chicken will push protein really high → you can reduce it or use normal pasta I skip extras like herbs to keep it simple Works great for multiple days and reheats really well 👍 submitted by /u/Norayfara to r/MealPrepSunday [link] [comments]

I make this for meal prep, I love a wrap for lunch or dinner. 1 block firm tofu (don’t press it) 1.5 cups vital wheat gluten Whatever spices you like, I use veg bullion, miso paste, nooch, garlic & onion powder, smoked paprika & liquid smoke. (You may need to add a little water) Throw everything but the VWG in the food processor, blend until it’s a smooth paste. Then add your VWG & process until it forms a dough ball. Roll it into a log, wrap in foil & steam for 30 mins. For best results refrigerate overnight, then slice! Notes: •Makes 4 good size servings approx 165g in weight each. •I use the big mountain fava bean tofu, because I like the macros, but any type of firm tofu will work. •Can be steamed on the stove or instant pot. I used the latter. •you can change the seasonings to suit your taste. Poultry seasoning is a great option! •since I use use the fava bean tofu, per serving this is 235 cal and a whopping 51g protein! submitted by /u/Easy_King_9818 to r/veganrecipes [link] [comments]

I posted something like this a year ago, and while most recipes are still the same, I wanted to update my last post! These are simple recipes that take less than 15-25 minutes to make and have 20-30g of protein per serving. Some tips to cook these recipes faster: - I cook wholewheat grains (rice, quinoa, buckwheat) in bulk and freeze them in saran wrap so i just pop those in the microwave for two minutes when i need them - I use canned legumes for most recipes From left to right, up to down: High protein personal pizza (I make the dough with 75g of soy togurt and 75g of wholewheat flour) Omelette and veggie burrito with broccoli Pasta with TVP and veggies (sauce is soy yogurt with nutritional yeast and sesame seeds) Lentil curry with rice Quinoa tofu poké bowl Vegan chilli with rice Gochujang tofu and rice bowl White bean and veggies soup Hummus with veggies and air fried sweet potato chips submitted by /u/capresultat to r/vegetarianrecipes [link] [comments]

🍗 Miso-glazed chicken: Marinate chicken thighs with 2 tbsp miso paste, 2 tbsp maple syrup, 4 tsp soy sauce, 2 tsp sesame seed oil, 2 tsp rice wine vinegar, 1 tsp fresh ginger, 1 tsp onion powder, 1 tsp garlic powder + 1/2 tsp fish sauce. I marinated my chicken for about 3 hrs. Then bake at 400F for 20 minutes, flipping once halfway through. After they reach an internal temp of 165, flip on the broiler to high and broil for about 2 minutes to caramelize sauce. 🥬 Garlic Bok-Choy: Thoroughly wash and dry 2 cups Bok-Choy and cut off the very tips of the stalks. Sauté veggie in 2 tbsp fresh garlic in 1 tbsp oil (I always use avocado) on high heat for about 4 minutes. Take off of heat just as the stalks are turning soft but still have some crunch. 🍚 Protein rice: Wash 1 cup white medium-grain rice 3x, making sure the water turns fairly clear by the third wash. Place in rice cooker with 1 tsp fresh ginger & 1 cup beef broth. 🥚 Soft boiled eggs: Place eggs in boiling water for 7.5 minutes, making sure to move them around for the first minute to evenly cook. Immediately pull from water once timer finishes and place in ice bath for 10+ minutes before peeling. Not shown is the entire avocado I halved for each meal and will add to the bowl every day. Macros come to about 570cal and 40g of protein per bowl! submitted by /u/Clear-Presence-485 to r/MealPrepSunday [link] [comments]

Did a full week prep for my wife and I. Goal was high protein, controlled calories, zero bullshit, and food we’ll actually eat all week. 🥤 Breakfast (both) — protein shake Ingredients (both): Protein powder Raspberries (200g each) Banana (1 for him, ½ for her) Water + creatine Macros (approx): Him: ~450 kcal | ~50g protein Her: ~270–280 kcal | ~25g protein 🍱 Lunch bowls Ingredients (both): Steamed broccoli Shredded carrots Diced bell peppers Chicken breast Shrimp Teriyaki sauce Hoisin sauce Soy sauce Rice noodles (added at serving time) Fresh lime juice (after reheating) Portions: Chicken: 130g (him) / 100g (her) Shrimp: ~35g each Rice noodles (cooked): 120g (him) / 80g (her) Teriyaki: 30g (him) / 20g (her) Hoisin & soy: small controlled squirts Macros (approx): Him: ~500–560 kcal | ~48–52g protein Her: ~375–415 kcal | ~38–42g protein 🍨 Snack — Greek yogurt protein bowl Ingredients (both): Greek yogurt 0% Protein powder Portions & macros: Him: 250g yogurt + 1 scoop protein ~250–280 kcal | ~48–50g protein Her: 150g yogurt + 1 scoop protein ~200–220 kcal | ~38–40g protein 🍳 Dinner — simple & flexible Ingredients: Sourdough bread Eggs Cheddar cheese Tomatoes Typical portions: Him: 3–4 eggs, 1–2 slices sourdough, 2 slices cheddar Her: 2–3 eggs, 1 slice sourdough, 2 slices cheddar Macros (approx): Him: ~450–740 kcal (depends on bread/eggs) Her: ~385–520 kcal 🔢 Daily totals (approx) Him Calories: ~1,800–1,930 kcal/day Protein: ~190–200g/day Her Calories: ~1,300–1,420 kcal/day Protein: ~135–150g/day High protein, high fiber, easy to repeat, no ultra-processed nonsense. Happy to answer questions or share tweaks if anyone wants to run something similar. submitted by /u/Badger8Mushroom2 to r/MealPrepSunday [link] [comments]

Things like a turkey sandwich with baby carrots. Or greek yogurt with fruit on the side. What are your go-to lunch meal preps for when you're barely hanging on and just need to do the bare minimum to stay on track? submitted by /u/quietbubbles_ to r/1500isplenty [link] [comments]