41 Meal Prep Recipes for Muscle Gain

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Mexican Chicken Avocado Salad

Mexican Chicken Avocado Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT12M · Yield: [‘4’]

Quick and easy, full with proteins and greens, this Mexican Chicken Avocado Salad is perfect for wholesome healthy meals.

Ingredients

• 2 chicken breasts ( cut in half lengthwise)
• 1 tsp chipotle chili powder
• 1 1/2 tsp smoked paprika
• 1/2 tsp cumin powder
• 1 tsp cooking oil
• salt and pepper
• 4 cup spring mix (or lettuce) (or more)
• 2 avocados (peeled and diced)
• 1 cup roasted corn kernels (see notes)
• 1/4 fresh chopped cilantro
• 4 small cucumbers sliced
• 1/2 cup cherry tomatoes sliced (optional)
• 3 tbsp olive oil
• 2 tbsp lime juice
• 2 small garlic cloves (minced)
• 1 tbsp chopped cilantro
• salt and pepper

Instructions Cooking chicken

1. In a small mixing bowl prepare the spice mix with chipotle chili powder, smoked paprika, cumin powder, salt, and pepper.
2. Cut the chicken breast in half along its length and evenly coat with the prepared spice rub.
3. In a cast-iron skillet, heat some cooking oil on medium heat.
4. Place chicken pieces in a single layer and cook for about 3 min. Then flip the chicken and cook on the other side for another 3 min or until well done.
5. Let it cool and then slice or dice into bite-size pieces.

Salad Dressing

1. In a small mixing bowl combine olive oil, lime juice, finely minced garlic, fresh cilantro, salt, and pepper. Mix well and keep aside.

Salad base

1. In a large salad mixing bowl add greens, diced avocados, corn kernels, cucumber etc.
2. Then add sliced chicken and prepared salad dressing to the salad base. Using two wooden spatulas or salad hands gently mix everything well.

2. Buffalo Chicken Meal Prep

Meal Prep Shredded Buffalo Chicken Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT3M · Total: PT203M · Yield: [‘4’, ‘4 servings’]

These easy shredded buffalo chicken bowls with rice and roasted garlic cauliflower make for such a healthy and satisfying meal that you can make in advance and store for a quick and convenient meal. Serve it up as a bowl or take it on the go! The spicy shredded buffalo chicken is cooked in the crockpot and it’s so flavorful, you’ll want to eat it for lunch or dinner everyday! {Gluten-Free & Dairy-Free-Friendly}

Ingredients

• 1 pound skinless boneless chicken breasts
• 1 red pepper, (diced)
• 1/4 cup Frank’s buffalo sauce
• 1 tablespoon lime juice
• 2 tablespoons honey
• 2 tablespoons low-sodium chicken broth
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup dry brown rice
• 1 1/4 cups low-sodium chicken broth
• Squeeze of lime juice
• 1 medium-sized head of cauliflower, (cut into florets (about 6 cups chopped))
• 3 tablespoons olive oil
• 3 garlic cloves, (minced)
• 1/2 teaspoon dried parsley
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• Drizzle of reserved buffalo sauce
• Sliced green onion
• Crumbled blue cheese ((or sub in feta or goat cheese if you’re not a fan of blue cheese))

Instructions

1. Start by placing the chicken breasts in your slow cooker along with the diced red pepper.
2. In a small bowl, mix together the ingredients for the buffalo sauce. Set aside a quarter of the sauce.
3. Pour the remaining sauce over the chicken breasts and flip the chicken until it’s coated in sauce.
4. Cook on high for 3-4 hours or on low for 6-8 hours. When it’s all finished cooking, shred the chicken using two forks.
5. Meanwhile, add the rice and chicken broth to a small sauce pan and bring to a boil. Cover and simmer on low heat until cooked (the time will depend on the type of brown rice that you use). Add a squeeze of lime juice to the cooked rice to incorporate more flavour.
6. For the roasted cauliflower, preheat the oven to 425 degrees F.
7. In a large bowl, place the cauliflower florets, olive oil, minced garlic, dried parsley, salt and pepper. Toss until ingredients are evenly distributed and cauliflower is coated lightly in oil.
8. Dump the cauliflower florets on the prepared baking sheet in a single layer.
9. Bake for 25-30 minutes, flipping halfway through. The cauliflower should be lightly golden on the edges.
10. Evenly divide the buffalo chicken, rice and roasted cauliflower between four containers or bowls. Top the chicken with a drizzle of the leftover buffalo sauce, some sliced green onion and crumble of blue cheese, if desired.

3. Overnight Oats with Protein Powder

Overnight Oats with Protein Powder is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘4’, ‘4 jars’]

These overnight oats with protein powder are a healthy plant-based breakfast recipe that is easy to make ahead of and meal prep for 4 days of high-protein breakfast.

Ingredients

• 1 1/2 cup Old-Fashioned Rolled Oats (note 1)
• 2 tablespoons Chia Seeds (black or white)
• 2 scoops Protein Powder (we used Macro Mike Vanilla protein powder (1 scoop about 40g))
• 2 cups Almond Milk
• 2 tablespoons Maple Syrup
• 1 teaspoon Vanilla Extract
• 1 teaspoon Cinnamon

Instructions

1. In a large mixing bowl, add old-fashioned rolled oats, chia seeds, protein powder, and cinnamon. Stir to distribute evenly.
2. Stir in almond milk, maple syrup, and vanilla extract. Seal the bowl with a lid, refrigerate overnight. I recommend stirring the mixture 1 hour after you pop it in the fridge. This prevents the chia seeds from sinking to the bottom of the bowl.
3. The next day, serve in small serving jars with peanut butter, dairy-free yogurt, fresh berries, and nuts.

4. Tuna Pasta Salad

Cold and Creamy Tuna Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT85M · Yield: [‘4’]

This cold and creamy, tuna pasta salad is vibrant, packed with vegetables and protein and easy to make! Creamy tri-color pasta is combined with chunks of tuna, a variety of colorful vegetables and quail eggs for extra protein.

Ingredients

• 2 cups dry tri-color spiral pasta (or your favorite short-cut pasta)
• 2 cans solid white tuna (drained and broken into chunks)
• ½ cup red onion (diced)
• ½ cup red bell pepper (diced)
• ½ cup yellow bell pepper (diced)
• ½ cup celery (diced)
• ⅓ cup mayo
• 1 teaspoon dried tarragon
• salt and pepper (to taste)
• 12 quail eggs (boiled, peeled and sliced in half)
• 2 tablespoons crispy onions

Instructions

1. Make pasta, al dente, according to package instructions. Drain and rinse with cold water. Transfer to a large bowl.
2. Add the rest of the pasta ingredients to the bowl of pasta and mix well. Season with salt and pepper, to taste.
3. Chill in the refrigerator for 1 to 2 hours. (Or you can serve it warm, if desired.) Serve with the toppings.

5. Chicken with Broccoli, Beets, and Farro Salad Meal Prep

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

6. Greek Sheet Pan Chicken Dinner

Greek Sheet Pan Chicken Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 plates’]

Bring greek flavors into your kitchen with this quick Greek sheet pan chicken dinner. It’s low carb and gluten-free, on top of it all, family-friendly!

Ingredients

• 1 lb chicken breasts (diced)
• 1 red pepper (diced)
• 1 green pepper (diced)
• 1 yellow pepper (diced)
• 1 zucchini (sliced)
• 1 red onion (sliced)
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 6 cloves garlic (minced)
• 1 tbsp dried oregano
• 1 tbsp dried parsley
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup feta cheese (crumbled)

Instructions

1. Preheat the oven to 400F.
2. Add the chicken and veggies into a large sheet pan. Top them up with olive oil, lemon juice, garlic, oregano, dried parsley, salt, and black pepper.
3. Toss all the ingredients to combine well and bake in the oven for 20 minutes until the chicken is fully cooked.
4. Remove from the oven and top up with crumbled feta cheese before serving.

7. Protein Waffles

Protein Waffles Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT3M · Cook: PT30M · Total: PT33M · Yield: [‘5’, ‘5 servings’]

Fluffy Protein Waffles Recipe made with plant based protein powder, Greek yogurt, eggs, milk, oat flour, and no added sugar.

Ingredients

• 4 eggs (large)
• 2/3 cup plain Greek yogurt (I used full fat)
• 1/4 cup any milk (I used almond milk)
• 1 cup oat flour
• 2 scoops (68g) plant based protein powder (vanilla)

Instructions

1. Preheat waffle maker. In a large mixing bowl, whisk eggs, yogurt and milk. Add oat flour and protein powder; whisk until well combined.
2. Make waffles according to your waffle maker’s instructions. The amount of batter will depend on the size of your waffle maker. I use a large ice cream scoop of batter per waffle.
3. Cook waffles for 4-5 minutes until golden brown and crispy.
4. Serve hot with your favorite waffle toppings.

8. Creamy Chicken Noodle Casserole

Creamy Chicken Noodle Casserole (Gluten-Free, Dairy-Free) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘6’, ‘6 Servings’]

Creamy Chicken Noodle Casserole with luscious creamy sauce and veggies makes for a belly-filling inviting meal!

Ingredients

• 12 oz gluten-free noodles
• 1 tbsp avocado oil
• 1 medium yellow onion (finely chopped)
• 1 large carrot (peeled and chopped)
• 2 stalks celery (chopped)
• 8 ounces baby bella mushrooms (chopped)
• 4 cloves garlic (minced)
• 2 tsp Italian seasoning
• 1 3/4 cups chicken broth (I use low-sodium)
• 1 cup full-fat canned coconut milk
• 2 tbsp gluten free flour or tapioca flour
• 1 tbsp rice vinegar or lemon juice
• ¾ tsp sea salt (to taste)
• 1 cup frozen peas (thawed)
• 1 1/2 lbs boneless skinless chicken breasts (chopped)
• Optional: 2 cups grated mozzarella or cheddar cheese

Instructions

1. Preheat the oven to 375 degrees Fahrenheit.
2. Cook the noodles according to the instructions on the package. Drain into a colander and set aside.
3. Add the avocado oil to a large skillet and add the onion, carrot, celery, garlic and mushrooms. Cook, stirring occasionally, until the vegetables begin to soften, about 5 to 8 minutes.
4. Add the chopped chicken breasts and continue cooking, stirring occasionally, until the chicken has browned.
5. Add the rest of the ingredients and stir well. Bring to a full boil and cook, stirring occasionally, until the sauce is thick, about 8 to 10 minutes.
6. Transfer the cooked noodles to a large (13” x 9”) casserole dish, along with the sauce. Note: if you’re adding cheese, you can either stir it in with everything or sprinkle it on top.
7. Stir everything together and bake in the preheated oven for 20 to 30 minutes, until much of the sauce has been absorbed by the noodles.

9. Savory Breakfast Bowl

Savory Breakfast Bowl with Parmesan is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT19M · Total: PT24M · Yield: [‘4’, ‘4 bowls’]

This Savory Breakfast Bowl is a high-protein breakfast recipe. You can customize this gluten-free bowl to your tastes! Easy, delicious, and full of flavor, and makes for a perfect vegetarian meal prep when you’re in need of a filling morning meal.

Ingredients

• 2 tsp olive oil
• 1/4 white onion (chopped)
• 1 clove garlic (minced)
• 2 cups baby spinach
• 6 cherry tomatoes (halved)
• 2 tbsp olive oil
• 1 medium sweet potato (thinly sliced)
• salt (to taste)
• black pepper (to taste)
• garlic powder (to taste)
• dried oregano (to taste)
• 1/2 large avocado (sliced)
• 1/2 red pepper (sliced)
• 2 boiled eggs (fried or scrambled as well)
• 3 tbsp grated parmesan
• Fresh parsley (chopped, or any other herb)

Instructions Spinach with Tomatoes

1. In a frying pan, heat up the olive oil to medium high heat. Add in chopped onion and cook until translucent. It will take around 3-4 minutes.
2. Press the garlic into the pan, cook for 30 seconds. Afterward, pop in the spinach and cherry tomatoes. Cook for 2 minutes until the spinach is wilted and the cherry tomatoes are slightly cooked.
3. Transfer to a bowl.

Sweet Potatoes

1. Add olive oil to the emptied frying pan. Place the sweet potato slices in one layer.
2. Sprinkle with salt, black pepper, garlic powder and dried oregano.
3. Slightly lower the heat and let the potatoes cook until slightly brown and soft. It will take around 4-6 minutes.
4. Flip the potato slices and sprinkle the other side with salt, black pepper, garlic and dried oregano.
5. Cook for 4-6 minutes until you can easily pierce the potatoes. Add more oil if necessary
6. Transfer into a bowl.

The Rest of the Bowl

1. Top the bowl up with avocado slices, red pepper slices, halved boiled eggs and grate the parmesan. Finally, sprinkle with chopped herbs.

10. Turkey Kebabs

Turkey Kebabs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound turkey breast, cut into 1-inch cubes
• 2 red bell peppers, cut into chunks
• 1 green bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 2 tablespoons olive oil
• 1 teaspoon ground paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper
• Skewers (soaked if wooden)

Instructions

1. Toss turkey cubes with olive oil and spices; let marinate 15–30 minutes.
2. Thread turkey and vegetables onto skewers, alternating.
3. Preheat grill or grill pan to medium-high.
4. Grill 8–10 minutes, turning occasionally, until turkey is cooked through (165F).
5. Serve with a side such as rice or a green salad.

11. Low Carb Greek Chicken Meal Prep

Chicken Meal Prep (10 Ideas) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 servings’]

Get 10 easy, flavorful chicken meal prep ideas! Chicken meal prep bowls use simple ingredients to make easy lunches or dinners.

Ingredients

• 1/4 cup Olive oil
• 2 tbsp Balsamic vinegar
• 10 oz Zucchini ((sliced into thin half moons, 1/4 inch thick, ~2.5 cups))
• 8 oz Grape tomatoes ((halved, ~1 cup))
• 1/2 large Onion ((cut into half moons, ~3/4 cup))
• 1/2 tbsp Dried dill ((divided))
• 1 tsp Dried oregano ((divided))
• 1 tsp Garlic powder ((divided))
• 1 1/2 tsp Sea salt ((divided))
• 1/2 tsp Black pepper ((divided))
• 1 lb Boneless skinless chicken breast
• 1/4 cup Feta cheese ((crumbled, optional))
• 4 tsp Balsamic glaze

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a small bowl, whisk together the olive oil and balsamic vinegar.
3. Place the chopped vegetables in a large bowl. Pour half of the oil vinegar mixture over the veggies. Season with half of the seasonings: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Stir to coat.
4. Arrange the veggies in a single layer on an extra large baking sheet.
5. Pat the chicken breasts dry with paper towels. Make spaces between the vegetables on the baking sheet and arrange the chicken in the spaces. Make sure the chicken pieces are not touching and there are no vegetables underneath the chicken.
6. Brush the remaining oil vinegar mixture over the chicken. Use the remaining seasonings (same amount as the veggies) to season both sides of the chicken: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper.
7. Roast the chicken and vegetables in the oven for about 20 minutes, until veggies are soft and chicken is cooked through. Remove from the oven and rest in the pan for 5 minutes.
8. Slice the chicken against the grain. Transfer the chicken and vegetables to meal prep containers.
9. Sprinkle with feta cheese if desired. Drizzle with balsamic glaze.

12. Stir-Fried Pork Meal Prep

Stir-Fried Pork Meal Prep With Ginger and Soy is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

These stir-fried pork meal prep bowls will bring Asian flavors into your home. High in protein, dairy-free and only 400 calories per box.

Ingredients

• 9 oz pork tenderloin (250g, cut into chunks)
• 1 tsp cornflour
• 2 tbsp dark soy sauce
• 2 tbsp olive oil
• 2.5 oz green beans (75g)
• 1 red pepper (deseeded and sliced)
• 1 yellow pepper (deseeded and sliced)
• 1 green pepper (deseeded and sliced)
• 2.5 oz snow peas (75g)
• ½ oz fresh root ginger (75g, finely chopped)
• 2 garlic cloves (minced)
• 4 spring onions (cut into short lengths)
• black pepper
• 2 tbsp of water

Instructions

1. Cut the pork into chunks and remove all the fat on the meat. Mix cornflour with 2 tbsp of cold water.
2. Add 1 tbsp olive oil to the frying pan, heat it up and add the pork. Stir-fry for 2 minutes until the meat is lightly brown but not fully cooked.
3. Remove the pork and add another tablespoon of olive oil to the frying pan. Slice the peppers and add them to the pan. Afterward, add in the green beans.
4. Cook for 2 minutes and add snow peas. Add ginger, garlic and spring onions and stir-fry.
5. Now return the pork to the frying pan, add in soy sauce, and the mixture of cornflour and water. Cook for another 2-4 minutes until the meat is fully cooked and the sauce thickened up.

13. Broiled Beef Shish Kebabs

Broiled Beef Shish Kebabs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT8M · Total: PT138M · Yield: [‘4’, ‘4 Servings’]

Learn how to broil beef shish kebobs in the oven with this easy to follow step by step recipe! A perfect any night of the week meal you can make in minutes.

Ingredients

• 3 lbs. Top Sirloin Steak (diced into large 2 inch pieces)
• 1/4 cup Fresh parsley (chopped)
• ½ Yellow onion (quartered and pieces separated)
• 2 cups Red Wine
• 2 tsp. Salt
• 2 tsp. Black Pepper
• 1 tsp. Aleppo Pepper (optional)

Instructions

1. Begin by trimming and fat off the steak. Cut the steak into 2 inch size pieces across the grain.
2. Place the pieces into a mixing bowl. Season generously with salt, black pepper, and Aleppo pepper if using it. Add chopped parsley and the quartered onions.
3. Add the red wine and mix well. Cover with plastic wrap and allow it to marinade for at least an hour or two (longer if possible).
4. Preheat the broiler so it is set to high on your oven. Make sure the oven rack is as high as it can go with leaving room for the baking sheet to still fit.
5. Line a baking sheet with foil and place a roasting rack or cooling rack over the top to elevate the kabobs.
6. Broil for 3-4 minutes, then flip and continue to broil for an additional 3-4 minutes. Cook to desired doneness (I usually prefer around 130 F.).
7. Remove from the oven and allow them to rest for 5 minutes. Remove the steak from the skewers (or eat them off the stick…I’m not judging) and serve with your favorite sides.

14. Sheet Pan Pork Chops

Sheet Pan Pork Chops and Vegetables is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 pork chops’]

These sheet pan pork chops with vegetables are sweet, juicy, rich in flavors, and nutritious. It’s a perfect dinner for the family that’s low calorie, gluten-free, low carb, high protein, and dairy-free.

Ingredients

• 4 boneless pork chops (1-inch thick, ideally)
• 3 tbsp olive oil
• 1 tbsp honey
• 2 tsp paprika
• 1 teaspoon onion powder
• 1 tsp garlic powder
• 1 teaspoon dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 lb asparagus (trimmed)
• 1 red bell pepper (sliced)
• 1 green bell pepper (sliced)
• 1 yellow bell pepper (sliced)
• 2 tbsp olive oil
• 1/4 tsp of salt

Instructions

1. Preheat the oven to 425F. Begin by lining a baking sheet with foil or parchment paper.
2. In a separate bowl, combine olive oil, honey, paprika, onion powder, garlic, dried oregano, salt, and pepper.
3. Toss the pork in it, so it’s fully covered with the mixture.
4. In a separate bowl, add in all the vegetables and toss in olive oil. Salt them and toss some more.
5. Spread the vegetables on the baking sheet but leave some space in the center. Place pork chops here.
6. Bake the pork with veggies in the oven for 15-20 minutes until pork chops reach 145F temperature. Try not to overcook the chops as they will dry out.

15. Banana Pecan Protein Muffins

Banana Pecan Protein Muffins is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT22M · Total: PT27M · Yield: [’12’]

Super moist and easy to make these Banana Pecan Protein Muffins are the perfect grab and go breakfast option.

Ingredients

• 3 medium ripe bananas
• 3 large eggs (room temperature)
• 2 tablespoon coconut oil (melted and cooled)
• 1 teaspoon vanilla extract
• 1 ¼ cup almond flour
• ½ cup vanilla protein powder
• ¼ cup ground flax seeds
• 1 teaspoon baking powder
• ¾ teaspoon cinnamon
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 12 pecan halves (plus about ¼ cup chopped pecans)

Instructions

1. Preheat oven to 350 degrees F. Grease a 12-cup muffin pan with oil or insert muffin liners. Set aside.
2. In a large mixing bowl, mash bananas until there are no large chunks left. Then add eggs, coconut oil, and vanilla, and whisk until well combined.
3. In a separate medium mixing bowl combine the almond flour, protein powder, flax, baking powder, baking soda, cinnamon, and salt. Add the dry mixture to the wet mixture all at once and stir with a wooden spoon or silicone spatula just until combined. Be careful not to over mix the batter.
4. Divide the batter between the prepared muffin cups, filling about ¾ full. Top each muffin with a pecan half and sprinkle with about 1 teaspoon chopped pecans. Bake for 22 to 28 minutes or until golden brown and a toothpick inserted comes out clean. Remove the muffins from the oven and let cool for 20 minutes.

16. Salmon Meal Prep with Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

17. High Protein Veggie Egg Cups

Healthy Egg Bites Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT35M · Yield: [‘6’, ‘6 servings’]

If not being a morning person is standing between you and your healthy eating goals, then these Grab-and-go High-Protein Veggie Egg Cups, may be your new BFF! Rub the sleep outta those eyes, my friend, and grab a couple of these on your way out the door. You’ll get 17 grams of low-carb, veggie heavy, hunger-busting protein to start your day right!

Ingredients

• Cooking spray or ghee
• 3 cups low-carb chopped vegetables, such as kale, scallions, broccoli and peppers
• ½ cup water
• 4 ounces shredded sharp cheddar cheese, 1 cup, such as Cheddar
• 11 large eggs
• 2 teaspoons Dijon mustard
• 1 teaspoon smoked paprika, optional
• ½ teaspoon salt
• ¼ teaspoon ground pepper

Instructions

1. Preheat oven to 350 degrees F. Generously coat a 12-cup muffin tin with cooking spray or brush with Ghee.
2. Place veggies and water in a medium saucepan. Cover and set over high heat. Cook 4 minutes. Remove from heat and drain the vegetables in a sieve.
3. Divide the vegetables evenly among the muffin tin wells. Top with cheddar cheese. Whisk eggs, mustard, paprika, salt and pepper in a large bowl. Pour egg mixture through a fine mesh sieve into a large measuring cup. Carefully pour over the vegetables and cheddar, dividing evenly among the cups.
4. Transfer to the oven and bake until the eggs are puffed in the center, 18 to 22 minutes. Let cool at least 20 minutes before removing from the pan. Refrigerate up to 4 days. Reheat until steaming hot or enjoy cold.

18. One-Pan Chicken Legs

One-Pan Chicken Legs with Chickpeas and Quinoa (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 meal prep bowls’]

Sweet and flavorful, these one-pan chicken legs are filling, nutritious, and cheap to make. It’s a budget, high-calorie meal prep that has plenty of nutrients. The blend of spices and sweetness will leave your taste buds happy.

Ingredients

• 4 chicken legs (1.8 lb)
• 2 tbsp extra-virgin olive oil
• 1 onion (finely chopped)
• 1/2 cup quinoa (washed)
• 1 cans chickpeas (1.5 cups chickpeas)
• 1.5 cups of hot water
• 1/4 cup dried cranberries
• 1 tsp ground cinnamon
• 1 tsp ground turmeric
• 1 tsp ground coriander
• 1/2 tsp crushed red pepper flakes
• 2 tsp salt
• 1 tsp black pepper
• 1 cup parsley (chopped)
• 9 oz cherry tomatoes (250g)

Instructions

1. Season chicken legs with 1.5 tsp salt and 1tsp black pepper.
2. Now, heat the olive oil in the skillet, add the chicken legs skin side down and cook for 5 minutes. Then flip and fry for another 5 minutes until the chicken is nicely browned. Afterward, transfer the chicken to the plate.
3. Now, finely chop the onion and add it to the skillet. Right after that, add in cinnamon, turmeric, and coriander. Stir for 1 minute.
4. Add in washed quinoa and stir it so that spices coat it. Add 1.5 cups of hot water, give it a stir. Then, stir in the chickpeas and dried cranberries.
5. Add crushed red pepper flakes and the remaining 1/2 tsp of salt. Give it a stir.
6. Bring the chicken legs back into the skillet, bring the liquid to a boil. Then, reduce the heat and cover it with a lid.
7. Cook for 20-25 minutes until quinoa is tender and chicken is fully cooked. Let it sit for 5 minutes afterward.
8. Finally, divide the dish into 4 food containers. Chop some parsley and sprinkle it over each portion. Add in cherry tomatoes.
9. Refrigerate for up to 3-4 days.

19. Healthy Egg Salad Bowls

Healthy Egg Salad Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

These healthy egg salad bowls are just what you need when you want to eat a high protein diet and need a quick meal! These bowls are vegetarian, nutritious, delicious, and gluten-free.

Ingredients

• 6 hard-boiled eggs
• 1/3 cup plain non-fat Greek yogurt
• 2 tsp dijon mustard
• 3 celery stalks (chopped)
• ½ tsp lemon zest
• 1 tsp fresh lemon juice
• 1 tbsp parsley (chopped)
• 1 tbsp dill
• 1/2 tsp salt
• 1/4 tsp black pepper
• 9 oz cherry tomatoes (250g (halved))
• 0.5 red onion (sliced)
• 1 avocado (sliced)

Instructions

1. Cook the eggs in boiling water for 10 minutes.
2. Peel the eggs and chop them.
3. Mix together greek yogurt, dijon mustard, lemon zest, salt, and black pepper. Chop celery, parsley, dill, and stir them in.
4. Add in chopped eggs into the dressing and give it a stir.
5. Cut tomatoes in halves, slice onion, and avocado.
6. Separate the vegetables into each food container. Then, add in the egg salad.
7. Squeeze a little bit of fresh lemon juice over the avocado. That will keep it from turning brown.
8. Refrigerate for up to 3-4 days.

20. Spinach Egg Bake

Spinach Egg Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT1H · Yield: [‘6’, ‘6 servings’]

Spinach Egg Bake made with sharp cheddar cheese, frozen spinach and eggs for a grain-free breakfast that you can meal-prep on the weekend, then eat for a low-carb high-protein breakfast during the week.

Ingredients

• 1 10- ounce block frozen chopped spinach, thawed
• 12 large eggs
• 2 cloves garlic, minced or grated on a microplane grater
• ¼ cup half and half
• 2 teaspoons Dijon mustard
• 1 teaspoon smoked paprika, optional
• ¾ teaspoon salt
• ¼ teaspoon ground black or white pepper
• Pinch nutmeg
• 4 ounces cheddar cheese, 1 cup

Instructions

1. Preheat oven to 350 degrees F. Coat a deep dish pie plate with cooking spray.
2. Squeeze excess moisture from spinach. Transfer the spinach to the prepared pie plate.
3. Whisk eggs, garlic, half and half in a large bowl. Add mustard, paprika (if using) salt, pepper and nutmeg and whisk to combine until the spices are blended into the eggs and there are no large clumps of mustard. Pour the egg mixture over the spinach. Top with cheddar.
4. Carefully transfer to the oven and bake until the mixture is set in the center, about 45 minutes. Remove from the oven and let cool at least 10 minutes before cutting into wedges and serving. Or cool completely, slice and store, covered in the fridge for up to 5 days.

21. Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 meal prep bowls’]

Efficiency meets taste with this teriyaki chicken meal prep. Flavorful, umami, and filling. It’s high protein and dairy-free.

Ingredients

• 2 tbsp olive oil
• 2 lbs chicken thighs (skinless, boneless (cut into 1-inch cubes))
• 1/2 cup soy sauce (low sodium)
• 2 tbsp rice vinegar
• 1 tbsp ginger (minced)
• 4 cloves garlic (minced)
• 2 tbsp brown sugar
• 4 tbsp honey
• 1 tsp sesame oil
• 1/2 cup water
• 4 tsp cornstarch
• Sesame seeds
• Green onions
• 1 cup white rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Teriyaki Chicken

1. Add olive oil to the frying pan and heat it to medium-high heat. Add chicken thighs and cook on both sides until it’s cooked. It will take around 10 minutes.
2. Combine all the teriyaki sauce ingredients in a bowl. Pour over the chicken and cook until it thickens, stirring throughout to coat the chicken with the sauce. It will take around 5-6 minutes.
3. Sprinkle the chicken with sesame seeds and green onion

Broccoli and Rice

1. While cooking the chicken, cook the rice according to the packaging instructions.
2. Fluff your rice once finished.
3. Fill a pot with water and bring it to a boil. Add a pinch of salt.
4. Now, wash the broccoli. Then, cut the broccoli into florets and slice them up so they boil up faster.
5. Add florets into the boiling water and cook for 3-4 minutes until they are tender. Remove and drain them before serving.

Assemble Meal Prep Containers

1. Divide the rice into the containers, do the same with broccoli and then chicken. Your meal prep bowls are ready! Keep in the fridge for 3-4 days, and enjoy! Eat it cold or heated up.

22. Marinated Air Fryer Chicken

Marinated Air Fryer Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 boneless, skinless chicken breasts (about 1.25 lb)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 1 teaspoon honey for glaze

Instructions

1. Whisk olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper (and honey if using) in a bowl.
2. Add chicken and coat evenly; marinate 30 minutes to 2 hours for more flavor.
3. Preheat air fryer to 380F.
4. Place chicken in the air fryer basket and cook 8–10 minutes, flipping once, until internal 165F.
5. Rest 5 minutes before slicing.
6. Serve.

23. Healthy Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

24. Chicken Salad Meal Prep

Chicken Salad Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

Crunch, flavor, and convenience all rolled into one dish. Our chicken salad meal prep is here to prove that healthy eating can be exciting and easy!

Ingredients

• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika powder
• 2 lbs chicken breasts (skinless, boneless (cut into 1-inch cubes))
• sea salt and black pepper (to taste)
• 8 cups romaine lettuce (chopped)
• 1/2 red onion (finely chopped)
• 1/2 avocado (chopped)
• 1/2 English cucumber (sliced)
• 1 cup grape tomatoes (halved)
• 4 tbsp salad seed mix
• 1/4 cup extra virgin olive oil
• 1/4 cup Dijon mustard
• 3 tbsp honey
• 3 tbsp apple cider vinegar
• 1 tbsp lemon juice (freshly squeezed)
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• chopped dill

Instructions Chicken

1. Add olive oil to a frying pan and heat to medium-high heat. Add in the garlic powder, paprika powder and give it a stir.
2. Add in the chicken, salt it, and black pepper it.
3. Cook for 12-15 minutes until it’s fully done.

Dressing

1. Add all of the honey mustard ingredients into a jar and give it a good shake. Your dressing is done. It will last in the fridge for up to 3 weeks.

Meal Prep

1. Divide romaine lettuce, onion, avocado, cucumber, tomatoes, and salad seed mix into food containers.
2. Top up each food container with chicken.
3. Pour over the dressing. Keep in the fridge for up to 3-4 days and mix before eating.

25. Sheet Pan Chicken with Sweet Potatoes

Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT37M · Total: PT172M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken dinner is yummy, nutritious, and easy to make. A perfect Whole30, dairy-free, and gluten-free meal for the whole family.

Ingredients

• 4 chicken breasts (skinless, boneless)
• 3 tbsp olive oil
• 6 cloves garlic (minced)
• 1 tsp cinnamon
• 1 tsp sea salt
• ½ tsp black pepper
• 4 cups Brussels sprouts (halved)
• 1 large sweet potato (peeled and cut into ½-inch cubes)
• 2 red onions (cut into chunks)
• 2 medium apples (sliced into 1-inch pieces)
• fresh parsley (chopped)

Instructions

1. Preheat the oven to 425F.
2. In a bowl, mix 2 tbsp olive oil with garlic, cinnamon, 1/2 tsp sea salt, and 1/4 tsp black pepper.
3. Add in chicken breasts and cover them with the rub we’ve just mixed up. Set aside for at least 2 hours.
4. Chop the veggies as suggested and place Brussels sprouts, sweet potato, red onion, and apple slices on a large baking sheet.
5. Drizzle the veggies with another 1 tbsp of olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Toss to coat them and spread them evenly on the baking sheet.
6. Bake vegetables in the oven for 15 minutes.
7. Remove from the oven, toss the veggies, and place chicken on top of them.
8. Cook for another 20-22 minutes until the chicken is fully cooked and veggies caramelized.
9. Sprinkle with chopped parsley before serving.

26. Low Carb Mexican Meal Prep

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

27. Protein Snack Pack

Protein Snack Pack Recipe – Lunch Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘5’, ‘5 Snack Packs’]

These Protein Snack Packs are filled with hard-boiled eggs, almonds, hummus, and crunchy veggies. An easy and delicious Lunch Meal Prep Solution perfect for any protein lover, these fantastic little protein snack packs are perfect for school lunches, post-workout snacks, or picnics in the park.For these Protein Snack Packs, I use these Single Compartment Containers.

Ingredients

• 1 1/4 cups hummus
• 1 1/4 cups mixed nuts
• 2 cups cheddar cheese (chopped into cubes)
• 12 ounces deli lunch meat
• 2 1/2 cups cherry tomatoes
• 2 1/2 cups sugar snap peas
• 1 large English cucumber (sliced)
• 5 eggs (hardboiled)

Instructions

1. Fill five mini Plastic cups with lids with hummus and seal (each will have approximately 2 ounces). Fill five more Plastic cups with lids with your favorite type of nut or nut mix and secure with the lid. Set aside.
2. Divide remaining ingredients- cheddar cheese, lunch meat, cherry tomatoes, sugar snap peas, English cucumber, and egg- among five Single Compartment Containers. Add one cup filled with hummus and one filled with nuts to each container. Seal and store in the refrigerator for up to 5 days. Enjoy!

28. Honey Garlic Shrimp Meal Prep

Honey Garlic Shrimp Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT17M · Total: PT32M · Yield: [‘4’, ‘4 meal prep containers’]

Craving a balance between sweet and savory? Our honey garlic shrimp meal prep has got you covered! A perfect meal prep lunch idea anyone can make and pack away for work. It’s a glutenfree recipe as well as a high protein meal prep!

Ingredients

• 1 cup white basmati rice
• 1 lb shrimp
• salt and pepper
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 4 cloves garlic (minced)
• 1/2 tbsp red chili flakes
• 2 tbsp honey
• 2 tbsp soy sauce (low sodium)
• 2 tbsp water
• 1 tsp cornstarch
• 3 medium carrots (finely chopped)
• 1 head of broccoli (chopped)
• 1 cup corns
• 1 cup snow peas
• salt and black pepper

Instructions

1. Cook the rice according to the instructions provided on the packaging.
2. In a small bowl, mix garlic honey sauce ingredients.
3. Pat dry the shrimp, season it with salt and pepper. Add 1 tbsp olive oil to the frying pan, heat it up, and add in minced garlic.
4. Sear shrimp on high heat for 2-3 minutes on one side and then cook for 2-3 minutes on another side. Remove the shrimp and set it aside.
5. Lower the heat to medium-high, add in the carrots, and sauté them for 2-3 minutes. Add a little bit more olive oil if needed. Then add in broccoli and let it sauté for another 2-3 minutes. Finally, add in the corn and snow peas, salt, and black pepper and pour in the sauce. Sauté for 5 minutes until all the veggies are cooked and fully covered with the sauce.
6. Divide cooked ingredients into 4 different food containers.

29. Sheet Pan Chicken Thighs

Sheet Pan Chicken Thighs with Garlic and Honey is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT35M · Total: PT85M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken dinner is garlicky, sweet, slightly spiced, and savory. These chicken thighs are high in protein, gluten-free, and dairy-free.

Ingredients

• 4 chicken thighs (skin-on, bone-in)
• 3 tbsp olive oil
• 1 tbsp apple cider vinegar
• 2 tbsp honey
• 3 garlic cloves (minced)
• 1 tsp chilli powder
• 2 tsp oregano
• Salt and black pepper (to taste)
• 2 cups Brussel sprouts
• 1 red bell pepper (sliced)
• 1 yellow bell pepper (sliced)
• 4 carrots (cut into sticks)
• 1 red onion (cut into chunks)
• 3 tbsp olive oil
• 1 tbsp garlic powder
• 1 tbsp onion powder
• Salt and black pepper (to taste)

Instructions

1. Preheat the oven to 425F.
2. In a relatively large bowl, mix together olive oil, vinegar, honey, garlic, chili powder, oregano, salt, and pepper.
3. Toss in chicken thighs and set them aside for at least 30 minutes.
4. In a separate larger bowl, mix together olive oil, garlic powder, onion powder, a pinch of salt, and pepper.
5. Add in cut vegetables and toss them until they’re fully covered.
6. Spread the vegetables on a baking sheet and cover them with chicken thighs. Bake in the oven for 30-35 minutes until the chicken is fully cooked.

30. Baked Herb Chicken Breasts with Couscous

Baked Herb Chicken Breasts with Couscous Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘4’, ‘4 meal prep bowls’]

Baked herb chicken breasts with couscous is a cheap meal prep that’s nutritious and filling. It’s packed with protein and fiber, and, on top of that, full of flavors! A great option for packable lunch!

Ingredients

• 2 zucchini
• 2 red bell peppers
• 1 yellow bell pepper
• 2 red onions
• 8 cloves garlic (peeled)
• 1 cup couscous
• 1.5 cups vegetable broth
• 1 cup parsley (chopped)
• 2 Tbsp olive oil
• pinch of salt and black pepper
• 4 boneless (skinless chicken breasts (2 lbs))
• 3 Tbsp olive oil
• 2 tsp dried oregano
• 1 tsp dried basil
• 1 tsp garlic powder
• 1/4 tsp salt
• pinch of pepper

Instructions

1. Couscous with Roasted Vegetables
2. Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
3. Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
4. Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
5. Baked Chicken Breast
6. While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
7. Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
8. Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
9. Final Steps
10. Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
11. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.

31. Deconstructed Stuffed Peppers

Deconstructed Stuffed Peppers is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT20M · Total: PT28M · Yield: [‘8’, ‘8 people’]

An easy dinner that takes only 30 minutes to make! It’s healthy and delicious!

Ingredients

• 3 bell peppers (chopped, any color bell pepper will do)
• 1 small onion (chopped)
• 16 oz lean ground turkey
• 4 garlic cloves (minced)
• 1/2 tablespoon chili powder
• 1 tablespoon cumin
• 2 cups salsa
• 3 cups rice (cooked, see notes)
• cheddar cheese
• sour cream
• avocado
• cilantro
• lime wedges

Instructions

1. In a large pan or dutch oven set over medium heat, brown the turkey and onion until the turkey is fully cooked. Drain and discard any excess fat.
2. Add the garlic, cumin, and chili powder. Stir to combine. 
3. Add the chopped bell peppers and cook until semi-soft about 5 minutes.
4. Add the cooked rice and salsa. Stir to combine. Add salt and pepper to taste.
5. Serve with sour cream, cheese, avocado, cilantro. Or whatever you like!

32. Salmon Croquette

Salmon Croquette Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 (14.75 oz) can pink salmon, drained and bones removed
• 1/3 cup breadcrumbs
• 1 large egg
• 2 tablespoons mayonnaise
• 1 teaspoon Dijon mustard
• 1 tablespoon minced onion
• 1 tablespoon chopped fresh parsley
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons oil for frying

Instructions

1. In a bowl, mix salmon, breadcrumbs, egg, mayonnaise, mustard, onion, parsley, lemon juice, salt, and pepper until well combined.
2. Form mixture into 4 croquettes.
3. Heat oil in a skillet over medium heat and cook croquettes 3–4 minutes per side until golden and heated through.
4. Transfer to paper towels to drain.
5. Serve warm with lemon wedges.

33. Air Fryer Tilapia

Air Fryer Tilapia (Frozen or Fresh) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘2’, ‘2 people’]

Air fryer tilapia is one of the easiest and healthy ways to cook a delicious dinner. Whether you are cooking frozen air fryer tilapia or fresh air fried tilapia, we have got you covered! Fast, healthy and on the table for family dinner in no time.

Ingredients

• 2 6-8 oz tilapia fillets (fresh or frozen)
• 1 teaspoon oil (or air fryer safe spray)

Instructions Air Fryer Frozen Tilapia

1. Preheat air fryer to 400°
2. Spray air fryer basket with oil or coat your tilapia filets directly.
3. Season your tilapia with desired seasonings. See notes for seasoning suggestions.
4. Place fresh or frozen tilapia filet in air fryer or Ninja foodi basket or on air fryer tray.
5. Cook frozen tilapia filets on 400° for approximately 10-13 minutes depending on size and thickness of fish. Flipping halfway through cooking process is recommended but not required.
6. Air fryer tilapia should be cooked to an internal temperature of at least 145° as recommended by FDA.

Air Fryer Fresh Tilapia

1. For fresh tilapia fillets, you can reduce your cook time by about 2-3 minutes.

34. Salsa Shredded Chicken Meal Prep

Salsa Shredded Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘2’, ‘2 meal prep bowls’]

Try these high protein salsa shredded chicken meal prep bowls and have your high protein meals ready for the week to come. Bring those Spanish flavors into your kitchen!

Ingredients

• 3 boneless (skinless chicken breasts (1lb, 450g))
• 16 oz mild salsa sauce (450g)
• 1/2 cup chicken broth
• 1 tsp chili powder
• 1 tsp paprika powder
• 1 lb cauliflower floret (450g)
• ½ tsp salt
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 tbsp olive oil
• Pinch of salt

Instructions

1. Take out your chicken breasts and add them to a pot. Pour in the chicken broth and salsa sauce. Add paprika and chili powder. Give it a stir.
2. Cover the pot with a lid and bring it to boil. Once that’s done, lower the heat and let it simmer for 30 minutes.
3. Preheat the oven to 425F (220 C). Cut all the bell peppers into ½ inch (1.3 cm) thick strips. Afterward, place them on a baking sheet and spray them with olive oil. Make sure it covers the peppers well and sprinkle a little bit of salt. Then, roast in the oven for 20-25 minutes until slightly browned.
4. While chicken is boiling and peppers are baking, take out your cauliflower floret. Wash it and break it apart. Shred-it in the food processor and let it steam for around 10 minutes. Add some salt to your taste once finished.
5. Once the chicken has simmered for 30 minutes, shred it with forks inside the pot and give it a stir afterward. Turn off the heat.
6. Once all the cooking is finished, salt the cauliflower and add it into the food storage containers. Divide all the portions in half and add chicken followed roasted pepper into the container.
7. You can store this meal prep in a fridge for up to 4 days. Glass containers tend to keep the food fresh for longer.

35. Air Fryer Cod

Frozen Cod in Air Fryer Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT12M · Total: PT12M · Yield: [‘2’]

Can you cook frozen cod in air fryer? Yes! You don’t need to defrost frozen cod when you make this air fryer cod fish with no breading.

Ingredients

• 8-10 ounces frozen cod (227-283 grams total; two ½-inch (1.27 cm) thick fillets)
• cooking spray
• ¼-½ teaspoon cod seasoning ((optional; Old Bay, salt and pepper, or your favorite))

Instructions

1. Place the frozen cod pieces in a single layer on your air fryer tray or in the air fryer basket.
2. Air fry the cod for 4 minutes at 350°F (175°C). (Use the top rack position if you have an air fryer oven.) Then flip the cod, mist with cooking spray, and sprinkle half the seasoning over the top of the fish. Fold any thin edges under so they don’t dry out. Air fry for 7 minutes at 375°F (190°C).
3. Flip the cod once more, mist with more cooking spray, and sprinkle with the rest of the seasoning. Air fry for 1-8 more minutes at 375°F (190°C). (I tested this recipe in 3 air fryers, this was the air fryer timing difference I found.)
4. Check the cod with a meat thermometer to ensure it reached a minimum safe internal temperature of 145°F (63°C). Add cooking time if needed. Serve and enjoy.
5. Note: Using ½-inch (1.27 cm) thick cod pieces is very important for this recipe! Your cod may not cook properly if it is too thick.

36. Pan-Seared Chicken Breast

Pan Seared Chicken Breast Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 boneless skinless chicken breasts (about 1.25–1.5 lb)
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Optional: lemon wedges to serve

Instructions

1. Pound the chicken to even thickness for even cooking.
2. Season both sides with salt, pepper, garlic powder, and paprika.
3. Heat olive oil in a skillet over medium-high. Sear chicken 5–6 minutes per side until golden and the internal temperature reaches 165F.
4. Let rest 5 minutes, then slice.
5. Serve with your choice of sides or a squeeze of lemon.

37. Healthy Orange Chicken

Easy Orange Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 containers’]

Enjoy a hearty meal with this healthy orange chicken recipes that is great to make ahead for a busy week.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 2 tbsp sesame oil
• 1 cup orange juice
• 1/4 cup chicken broth
• 1/4 cup soy sauce (low sodium)
• 1 tsp garlic powder
• 1 tbsp fresh ginger (grated)
• 1/2 tbsp orange zest
• 3 tbsp honey
• 1/2 tsp black pepper
• chopped green onion
• 2 tbsp sesame seeds
• 1 cup rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Chicken

1. Cut chicken breasts into 1-inch cubes.
2. In a frying pan, heat up sesame oil and cook the chicken until it’s brown. It will take around 12-15 minutes.
3. While the chicken is cooking, mix all of the sauce ingredients together in a small bowl.
4. Remove the cooked chicken and add the sauce to the empty frying pan.
5. Cook the sauce until it thickens, stirring throughout. It will take around 5-10 minutes.
6. Add the cooked chicken back into the frying pan and stir all the ingredients together to coat the chicken.*
7. Sprinkle with chopped green onion and sesame seeds.

Broccoli and Rice

1. While cooking the chicken, cook the rice. Wash the rice and add it to a saucepan, then pour in the water. Add some salt.
2. Bring the rice to boil and reduce to simmer for 10 minutes. Make sure you cover the saucepan with a lid. Let it sit for another 10 minutes (make sure you cook the rice as per instructions on the packet).
3. Fluff your rice and leave it be.
4. Fill a pot with water and bring to a boil. Add a pinch of salt.
5. Wash the broccoli, cut away the stems from the crown, and slice your florets into pieces.
6. Add florets into the boiling water and cook for 3-4 minutes until tender.
7. Remove and drain your broccoli.

Assemble Meal Prep Bowls

1. Divide rice into 4 meal prep containers, and divide the orange chicken and broccoli. Your meal prep is ready! Keep in the fridge for up to 3-4 days and reheat before eating.

38. Lamb Shish Kebab

Lamb Shish Kebab is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb lamb shoulder or loin, cut into 1-inch cubes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon chili flakes or cayenne (optional)
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 red onion, cut into chunks

Instructions

1. In a bowl, combine oil, garlic, cumin, paprika, chili (if using), lemon juice, salt, and pepper.
2. Add lamb cubes and toss to coat. Marinate 15–30 minutes if time allows.
3. Thread lamb and vegetables onto skewers, alternating pieces.
4. Grill or broil for 8–10 minutes, turning occasionally, until lamb is cooked to desired doneness.
5. Let rest a couple of minutes before serving.

39. Lemon Chicken Soup with Orzo

Healthy Lemon Chicken Orzo Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT60M · Yield: [‘4’]

In this lemon chicken soup with orzo, you will find a delicious combination of flavors from fresh lemon, homemade chicken broth, and Italian seasonings. And, orzo pasta makes this soup wholesome and filling.

Ingredients

• 1 ½ cup orzo
• 5-6 chicken drumsticks
• 6 cup water
• 2-3 garlic cloves (smashed)
• 1/2 large onion (roughly chopped)
• ½ onion (diced)
• 2 medium celery sticks (diced)
• 2 medium carrot (peeled and diced)
• ½ bell pepper (diced (use any color))
• 2 tsp olive oil (divided)
• 1 tsp Italian seasoning mix
• 1 lemon
• salt and pepper

Instructions

1. In a large dutch oven heat 1 tsp oil on medium heat and then saute.
2. Add diced onion, celery, carrot, bell pepper, and saute for 3-4 min. Then take them out and keep aside
3. Now in the same pan add remaining oil, smashed garlic, and roughly chopped onion. Saute them for 1-2 min.
4. Add chicken drumsticks and cook them for 3-4 mins.
5. Then add water and bring mixture to a boil. Season with salt and pepper and simmer the mixture on low heat for 25 mins.
6. Using a small strainer or wire skimmer, take out the chicken, large pieces of onion, etc. in a large plate or bowl leaving behind liquid broth.
7. In the liquid broth add orzo, sauteed celery and carrot mixture, Italian seasonings, and cook the mixture for 4 mins.
8. Meanwhile, use a fork to separate the meat from its bones and shred into small pieces. Then add the shredded chicken back to the soup mixture. Also, add about 1-2 tbsp freshly squeezed lemon juice and adjust seasonings if necessary.
9. Once the cooking is over, turn off the heat and remove the pan from the heat.
10. Garnish with fresh parsley and serve warm.

40. Chicken Potato Salad Meal Prep

Chicken Potato Salad Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds cooked chicken breast, diced
• 3 cups small potatoes, cooked and diced
• 1 cup celery, diced
• 1/2 cup mayonnaise
• 1/4 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley
• Salt and pepper to taste
• Optional add-ins: 1/2 cup corn or pickles

Instructions

1. Cook potatoes until tender, then dice and let cool slightly.
2. In a large bowl, combine diced chicken, potatoes, celery, and optional add-ins.
3. Whisk together mayonnaise, Greek yogurt, mustard, and lemon juice; season with salt and pepper.
4. Pour dressing over the chicken-potato mixture and toss to coat evenly.
5. Divide into 4 meal prep containers and refrigerate.
6. Serve cold or at room temperature.

41. Chicken Un-fried Rice

Chicken Un-Fried Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘4’, ‘4 Servings’]

A healthier version of fried rice that is steamed instead of pan cooked in a skillet. Lower in oil for a lower calorie meal complete with high-quality protein.

Ingredients

• 2 cups brown rice (soaked)
• 1 tbsp avocado oil
• ½ medium-sized red onion (chopped)
• 1 red bell pepper (chopped)
• 2 large carrot (peeled and chopped)
• 5 cloves garlic (minced)
• 3 1/3 cups low-sodium chicken broth or water
• ¼ cup liquid aminos
• 2 cups peas
• 1 pound boneless skinless chicken breasts (chopped into bite sizes)

Instructions

1. Soak the brown rice in water for at least 15 minutes (ideally several hours…up to 24). Drain the water completely and set aside.
2. Add the avocado oil to a large thick-bottomed pot and heat to medium-high. Add the onion, bell pepper, carrot, and garlic and saute for 3 minutes.
3. Add the rice and chicken broth, cover, and bring to a full boil. Reduce heat to a simmer and cook for 10 minutes. Add the chopped chicken and peas, stir well, replace the cover and cook for another 20 to 35 minutes or until the rice is tender and the chicken is cooked through.
4. Taste the rice for flavor and add sea salt and/or liquid aminos to taste.
5. Serve and enjoy!

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.