meal prep high protein recipes and ideas
A simple batch friendly meal prep idea that delivers steady protein along with balanced flavor and easy storage. This recipe uses everyday ingredients and gives four full servings that hold their shape for several days. It is ideal for busy work weeks and active days.
Equipment
- One large pot
- One baking tray
- One cutting board
- One sharp knife
- Four storage containers
Ingredients
- 2 cups cooked rice
- 2 cups chopped broccoli
- 1 cup sliced carrots
- 1 cup cooked chicken pieces
- 1 cup cooked beans
- 2 spoons olive oil
- 1 spoon garlic powder
- 1 spoon onion powder
- 1 pinch salt
- 1 pinch pepper
Instructions
- Step onePlace the cooked rice in a large pot and warm it on low heat. Stir gently to keep the grains soft.
- Step twoWarm the chicken pieces in a separate pan with a small amount of olive oil. Keep the heat gentle so the chicken stays tender.
- Step threeSteam the broccoli and carrots until they feel soft but still hold their shape.
- Step fourCombine the chicken rice beans broccoli and carrots in one wide bowl. Mix with the remaining olive oil garlic powder onion powder salt and pepper. Stir slowly so the texture stays smooth.
- Step fivePlace the finished mixture into four containers. Let the food cool before closing each container. Store in the refrigerator for safe use through the week.
Notes
This recipe works well for both lunch and dinner. Add fresh herbs at the moment of eating to lift the flavor. You can replace chicken with tofu salmon or turkey for variety. The meal keeps best for three days in the refrigerator.