Whether you are a macro tracker or not, the key to fitness success relies heavily on your diet. Specifically, including enough protein to help build lean muscle mass to keep your metabolism up and the calories burning. Pair that with the satiation from protein (it takes longer to digest thus keeping you feeling full longer) and you have yourself a 'recipe' for weight loss success!
To make hitting your protein goal easy during the week we have compiled 18 High Protein Meal Prep Recipes that require only a few ingredients and minimal time. Pair them with your favorite carb and healthy fat for a well-rounded meal.
PRO TIP: Switch up the protein to vary the meals. If something calls for steak, but you prefer chicken or just need to add a little variety, GO FOR IT! Also, any vegetarian/vegan protein option can be subbed in for eggs, fish, chicken or steak! The combinations are endless, so have fun! Now, you may be wondering...
You need 10% to 35% of your calories to come from protein. So if you're eating 2,000 calories per day, you should be eating about 200–700 calories from protein, or 50–175 grams.
However, if you're trying to increase muscle mass, we would recommend that you lift weights regularly or and eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Combine that with these high protein meal prep ideas and you're making progress!
Orange Chicken Meal Prep - 52g
Turmeric Scrambled Egg Meal Prep
Jalapeno Sliders With Sweet Potato Buns Meal Prep
Carrot Meatballs With Mint Cauliflower Rice
Sheet Pan Teriyaki Chicken - 64g
Sausage Lover's Hashbrown Casserole
Whole30 Baked Buffalo Chicken Casserole
Beef Patties With Corn, Rice and Sauteed Veggies
One Skillet Spaghetti Squash & Meatballs
One Dish Spaghetti Squash & BBQ Chicken Drumsticks
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Dear,
I'm a big fan of high protein prepared meals, I'm currently 90kg (6 foot 3) with the target of reaching 95kg by end of spring. However the amount of food I'm consuming is going to make that very difficult especially after starting university and being on a budget. I would like to make a proposal, if I can receive your meals and in return I advertise my aim to reach 95kg on Instagram-Youtube by consuming your products for 1 month and then we evaluate from there.
Kind regards
Giovany
Hi Bert, If your body is not used to having a larger amount of protein it is very common to have gas. You need to slowly work on increasing the protein in your diet before adding in large amounts. You can always reduce the amount of protein in each recipe and add in extra veggies.