High-Protein Meal-Prep Lunches
These high-protein meal-prep lunches are designed to stabilize blood sugar levels while keeping you full and energized throughout the day, perfect for busy individuals or families.
Ingredients
Protein Sources
- 5 lbs Chicken breast Can substitute with turkey breast or tempeh.
- 1 block Tofu Press to remove excess moisture.
- 2 cups Greek yogurt Can substitute with cottage cheese or plant-based yogurt.
- 12 large Eggs Can substitute with chia seed pudding for a vegan option.
Grains
- 2 cups Quinoa Can substitute with brown rice or millet.
- 2 cups Brown rice A good base option.
Legumes
- 4 cups Lentils
- 4 cups Black beans
Vegetables
- 4 cups Spinach
- 3 cups Broccoli
- 3 cups Bell peppers Select different colors for variety.
- 4 large Sweet potatoes
Nuts and Dairy
- 1 cup Almonds For snacking or topping.
- 1 cup Feta cheese For topping and added creaminess.
Oils and Spices
- ¼ cup Olive oil For cooking and dressing.
- to taste Salt and pepper Essential for seasoning.
Instructions
Preparation
- Choose your base grain, like quinoa or brown rice.
- For a quick option, use pre-cooked quinoa found at your local grocery store.
Prepare Protein
- For chicken, season with olive oil, salt, and pepper before grilling or baking until cooked through, around 20-25 minutes at 375°F.
- For tofu, press to remove excess moisture, then cube and sauté for about 10 minutes until golden brown.
Cook Vegetables
- Steam or roast selected vegetables (spinach, bell peppers, broccoli) until tender, usually around 5-10 minutes.
- For added flavor, toss veggies in olive oil and spices of your choice before roasting.
Assemble Lunches
- In meal prep containers, layer the base, protein, and vegetables.
- Top with a spoonful of Greek yogurt or feta cheese for added creaminess.
Store or Serve
- Cool the containers and store in the refrigerator for up to four days.
- If freezing, ensure containers are freezer-safe.
Notes
These meals can last up to four days in the fridge and freeze well for up to three months. Use quality meal prep containers for best results.