5 recipes for preparing meals with a high protein content

We share 5 recipes for preparing meals with a high protein content! Some new inspiration if you want to increase your protein intake.

Hello friends! how are you I hope you are managing the chaos of the holiday season well.

Today I want to talk about protein and the importance of healthy meal preparation. Personally, I aim to consume 4-5 palm-sized servings of protein each day, taking into account factors such as my goals, activity level and body composition. However, I have found that hitting this protein goal can be challenging if I haven’t done some planning and preparation. I’ve found that having protein in the fridge for a quick meal makes a big difference when it comes to making healthy lunches and busy evenings. Additionally, to help me reach my daily protein goal, I now dedicate time each week to chopping vegetables and preparing some protein foods. This way I am better prepared to prepare a high protein dinner or other meal that will meet my protein needs and help me build muscle. However, in addition to protein, it is important to focus on the consumption of omega-3 fatty acids, which are beneficial for overall health.

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

I had to use a photo because it’s hard for me to make the meat look tasty… and I think the asparagus is fake?? vote)

5 recipes for preparing meals with a high protein content

Whole chicken in the pot

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

Ingredients:

• 1- 3.5-4.5 lb whole chicken, guts removed, dried
• 1 sweet onion, chopped
• Salt, to taste
• Pepper, to taste

Instructions:

Place the onions in the bottom of a 6 qt. Add the chicken, breast side down. No liquid is needed as the chicken will make juices from the onion and fat from the fat from the chicken skin. Season generously with salt and pepper. Cook on low for 8 hours or on high for 4-6 hours until the internal temperature is 165 in the thickest part of the chicken. Cool completely, remove the skin and bones and shred the chicken or cut whole thighs, breasts and wings to save for meals throughout the week.

Meal Ideas:

• BAS: a big a$$ salad with all the veggies and avocado plus shredded chicken and Primal Kitchen Ranch Dressing (I ordered mine from Thrive Market)
• Chicken with fried broccoli and whipped cream
• Chicken enchiladas
• Burrito bowls with chicken black beans, rice, cilantro, sour cream, etc.
• Chicken salad

Sheet Pan Creamy Dill Salmon

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

Ingredients:

• 1-1.5 lbs whole salmon fillet
• 3 tablespoons of avocado oil mayonnaise
• 1 teaspoon of fresh dill
• 1 teaspoon of grainy mustard
• Pepper
• Sol
• 1 tablespoon of onion powder
• 4 slices of lemon

Instructions:

Preheat the oven to 400 degrees. Cover the tray with baking paper. Place the salmon skin side down. Mix the mayonnaise and grainy 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 with sweet potatoes or whipped cream
• Place over zoodles
• Serve with protein rice* or rice paste
• Cut into small pieces and place in a sieve an almond flour tortilla with greens and tomatoes
• Make a pan dish by surrounding it with asparagus and chopped zucchini.
• Add protein rice* if you want starch
• *Protein rice: 1 cup jasmine rice 1 ½ c. chicken bone broth. Bring the rice and chicken soup to a boil. Reduce heat to low, cover and simmer for 15-20 minutes. Remove from heat, keep covered and let stand for 10 minutes. Fluff with a fork and serve.

Juicy oven roasted turkey breast

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

Ingredients:

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

Instructions:

In a 2 gallon Ziploc bag, combine all ingredients except bone broth and ghee/olive oil. Add just enough clean, filtered water to cover the turkey breast. Seal the Ziploc bag and refrigerate overnight or at least 8 hours.

Remove the turkey breasts 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.

Rub the turkey breast with ghee or olive oil. Season with additional salt and pepper as desired.

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

Meal Ideas:

• Serve with broccoli and mashed potatoes
• Serve with baked sweet potatoes and green beans
• Turn into “Turkey Salad”
• Serve in green salad glasses with peanut sauce
• Serve with protein rice and asparagus

Bacon Burgers

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

Ingredients:

• 1 lb ground beef or ground grass-fed bison
• 4 pieces of raw, thick-cut bacon, chopped into pieces
• 1 egg yolk
• ½ teaspoon of garlic powder
• 1 teaspoon of onion powder
• Sol
• Pepper

Instructions:

Mix all ingredients in a bowl until combined. Do not over mix the meat as this will result in tough burgers. Form into 4 equal patties. Grill or fry until medium. Remove from heat and serve immediately or refrigerate for up to 4 days.

Meal Ideas:

• Perfect for a burger in a bowl for a quick, weeknight meal (served with chopped lettuce, tomato, red onion, pickles, cheese of your choice and ketchup and mustard on top)
• Breakfast Burger with Egg on Top and Sauteed Asparagus (such a quick and easy high protein breakfast idea)
• Crumble over baked potatoes and top with sour cream and chives
• Great with grilled romaine, Caesar dressing and sliced ​​avocado

Turkey meatballs

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

Ingredients:

• 1 lb ground turkey
• 1/4 cup almond meal
• 1 egg
• 1 drop of Worcestershire sauce
• Garlic powder, salt and pepper

Instructions:

Preheat oven to 375 degrees and line a baking sheet with parchment paper for easy cleanup.

In a large bowl, mix all the ingredients together – I like to use generous amounts of garlic powder, salt and pepper – with your hands until well combined.

Using a rolling pin and your hands, form 12-15 balls and place them on a baking sheet.

Bake for about 15 minutes, until golden brown and the internal temperature reaches 165 degrees. Allow to cool completely and store in a sealed container in the refrigerator for up to 5 days, or in the freezer in a ziplock bag (<— this is my method).

Meal Ideas:

• Turkey with turkey breast, Rao marinara and basil in your favorite wrap or on toast
• Thai curry meatballs! Fry some vegetables on the stove (such as peppers, onions, zucchini and garlic), then stir in 1 tablespoon of red curry paste and a can of coconut milk. Add the meatballs, heat through and serve over zoodles or your favorite rice.
• Break into crumbs and add to scrambled eggs
• Crumble and make tacos with 2 of your favorite tortillas, coleslaw, salsa and avocado

so tell me friends: What are your favorite high protein meal prep ideas? Meatballs and eggs in the Instant Pot are a staple here.

It’s also worth mentioning that I’ve been buying all our meat and fish from the Butcher Box lately and I’ve had a blast. away. They have so many organic and wild options, they are a B Corp, and everything was super fresh and delicious. You can use my lifetime mince referral link and $30 off.

Hope you have a wonderful day and see you soon!

xoxo

Gina

More:

10 high-protein snacks without protein powder

5 easy salad recipes for meal prep

My personal meal prep plan

How to cook salmon in 10 different ways