5 recipes for preparing high-protein meals

Sharing 5 recipes for preparing high-protein meals! Some new inspiration if you’re looking to increase your protein intake.

Hello friends! How are you? I hope you’re managing the chaos of the holiday season well.

Today, I want to talk about protein and the importance of preparing a healthy meal. Personally, I aim to consume 4-5 palm-sized servings of protein each day, taking into account factors like my goals, activity level, and body composition. However, I have found that achieving this protein goal can be difficult if I don’t do some planning and preparation. I’ve realized that having protein readily available in the fridge for an easy meal makes a big difference when it comes to preparing healthy lunches and busy weeknight dinners. Additionally, to make it easier to reach my daily protein goal, I now set aside time each week to chop up veggies and prepare some protein staples. This way, I’m better prepared to prepare a high-protein dinner or other meal that meets my protein needs and helps me build muscle. However, in addition to protein, it is important to focus on consuming omega-3 fatty acids, which are beneficial for overall health.

In today’s post, I’ll be sharing some super easy recipes, including an easy and delicious whole chicken recipe, with great sources of protein if you’re looking for new inspiration! These are meat-based, but here are some plant-based protein ideas for my vegan and vegetarian friends: Charred baconedamame, black beans, mung bean pasta, sprouted tofu, and lentils in the Instant Pot.

I had to use a stock photo because I have a hard time making the meat look appetizing…and I think the asparagus is fake?? taking votes)

5 recipes for preparing high-protein meals

Whole chicken in crock pot

• Preparation time: 15 minutes
• Cooking time: 4-6 hours / 8 hours

ingredients:

• 1- 3.5 – 4.5 pounds whole chicken, gutted, gutted, and patted dry
• 1 sweet onion, chopped
• Salt to taste
• Pepper, as desired

Directions:

Place onions in the bottom of a 6-qt crock pot. Add chicken, breast side down. No liquid is needed because the chicken will make its own juices with the onions and grease from the fat in the chicken’s skin. Season liberally with salt and pepper. Cook on low for 8 hours or on high for 4-6 hours until the internal temperature reaches 165 at the thickest part of the chicken. Cool completely, then remove the skin and bones, and shred the chicken or cut whole pieces of thighs, breasts and wings to store for meals throughout the week.

Meal ideas:

• BAS: A big $$ salad with all the veggies and avocado plus shredded chicken and Primal Kitchen Ranch dressing (I ordered it from Market is booming)
• Air fryer chicken with broccoli and whipped potatoes
• Chicken enchiladas
• Burrito bowls with chicken, black beans, rice, cilantro, sour cream, etc.
• Chicken salad

Creamy salmon dill sheet pan

• Preparation time: 15 minutes
• Cooking time: 20 minutes

ingredients:

• 1- 1.5 pounds whole salmon fillet
• 3 tablespoons avocado oil mayonnaise
• 1 teaspoon fresh dill
• 1 teaspoon granulated mustard
• Pepper
• salt
• 1 tablespoon onion powder
• 4 lemon slices

Directions:

Preheat the oven to 400 degrees. Cover a baking tray with parchment paper. Place salmon skin side down. Combine mayonnaise and granulated mustard in a small bowl. Spread evenly over top of salmon. Sprinkle with fresh dill, onion powder, salt and pepper.

Bake for 20 minutes or until internal temperature reaches 140 degrees.

Meal ideas:

• Add your favorite vegetables
• Pair it with sweet potatoes or whipped potatoes
• Place on top of zoodles
• Served with protein rice* or rice pasta
• Cut them into small pieces and place them inside an almond flour tortilla with vegetables and tomatoes
• Make it into a meal by surrounding it with chopped asparagus and zucchini.
• Add rice protein* if you wish to use starch
• *Protein rice: 1 cup jasmine rice 1 ½ g. Chicken bone broth. Bring the rice and chicken broth to a boil. Reduce heat to low, cover and simmer for 15-20 minutes. Remove from heat, cover and leave for 10 minutes. Fluff with a fork and serve.

Oven-roasted turkey breast

• Preparation time: 20 minutes
• Cooking time: 60-90 minutes

ingredients:

• 3.5-5 pounds of bone-in turkey breast
• 1 cup dill pickle juice
• 1/2 cup coarse salt, such as real Redmonds salt
• 1 tablespoon onion powder
• ½ teaspoon garlic powder
• 2 tablespoons dried coriander
• 1 tablespoon black pepper
• 2 cups chicken bone broth
• 2 tablespoons ghee or olive oil

Directions:

In a 2-gallon Ziploc bag, combine all ingredients except bone broth, ghee, and olive oil. Add enough clean, filtered water to cover the turkey breast. Close the Ziploc bag and place it in the refrigerator overnight or for at least 8 hours.

Remove the turkey breast from the brine and pat dry with paper towels. Place them in the bottom of a heavy Dutch oven and add 2 cups of chicken bone broth.

Rub the turkey breast with ghee or olive oil. Season with additional salt and pepper to taste.

Bake at 375 degrees for 60-90 minutes uncovered or until internal temperature reaches 165 degrees when thermometer inserted into thickest part of breast. Let rest for at least 10 minutes before slicing and serving. Store in the refrigerator for up to 4 days. Great for quick lunches!

Meal ideas:

• Served with broccoli and whipped potatoes
• Served with baked sweet potatoes and green beans
• Turns into “turkey salad”
• Served in lettuce cups with peanut sauce
• Served with protein rice and asparagus

Bacon burger

• Preparation time: 20-30 minutes
• Cooking time: 8 minutes

ingredients:

• 1 pound ground grass-fed beef or ground bison
• Four pieces of bacon, cut into thick pieces
• 1 egg yolk
• ½ teaspoon garlic powder
• 1 teaspoon onion powder
• salt
• Pepper

Directions:

Combine all ingredients in a bowl until just combined. Don’t over mix the meat or it will result in a tough burger to digest. Form into 4 equal patties. Grill or pan fry until medium done. Remove from heat and serve immediately or store in the refrigerator for up to 4 days.

Meal ideas:

• Perfect for placing burgers in a bowl for a quick weeknight meal (served with chopped lettuce, tomato, red onion, dill pickle, cheese if desired, and ketchup and mustard on top)
• Breakfast burger with egg on top and fried asparagus (quick and easy protein-rich breakfast idea)
• Crumble over baked potatoes and top with sour cream and chives
• Great with grilled romaine, Caesar dressing, and slices of avocado

Turkish meatballs

• Preparation time: 5 minutes
• Cooking time: 15 minutes

ingredients:

• 1 pound of ground turkey
• 1/4 cup almond flour
• 1 egg
• 1 pinch of Worcestershire sauce
• Garlic powder, salt and pepper

Directions:

Preheat the oven to 375 degrees, then line a baking tray with parchment paper for easy cleaning.

In a large bowl, combine all ingredients — I like to use generous amounts of garlic powder, salt, and pepper — using your hands until well combined.

Use a watermelon ball scoop and your hands to form 12-15 balls and place them on a baking tray.

Bake for about 15 minutes, until browned and internal temperature reaches 165 degrees. Let cool completely and store in an airtight container in the refrigerator for up to 5 days, or in the freezer in a Ziploc bag (<—this is my method).

Meal ideas:

• Turkey Sub with Turkey Meatballs, Raw Marinara, and Basil in Your Favorite Wrap or on Toast
• Thai curry meatballs! Saute some vegetables on the stove (like bell peppers, onions, zucchini, and garlic), then add a tablespoon of red curry paste and a can of coconut milk. Add the meatballs, heat them and serve with zoodles or your favorite rice.
• Break it into crumbs and add to the beaten eggs
• Divide into small pieces and make tacos using 2 of your favorite tortilla chips, cabbage slaw, salsa, and avocado.

So tell me friends: What are your favorite protein-rich meal prep ideas? Instant Pot turkey meatballs and eggs are a staple here.

It’s also worth mentioning again that I’ve been buying all my meat and fish from Butcher Box lately and I’ve been blown away. far. They have a lot of organic and wildcrafted options, they are a B Corporation, and everything was so fresh and delicious. You can use My referral link to get ground beef for life and $30 off.

I hope you have a wonderful day and I will see you soon!

xoxo

Jenna

more:

10 High-Protein Snacks Without Protein Powder

5 easy salad recipes for meal prep

My personal meal prep planner

How to cook salmon in 10 different ways