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High Protein Packed Meals

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23 Protein Packed Snacks For Meal Prep Meal Prep on Fleek™
23 Protein Packed Snacks For Meal Prep Meal Prep on Fleek™ from mealpreponfleek.com

Introduction

Protein is an essential nutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. It is especially important for those who lead an active lifestyle or are looking to build muscle. In this article, we will explore ten delicious and nutritious high protein packed meals that are sure to satisfy your taste buds and keep you feeling full and energized throughout the day.

1. Grilled Chicken Breast with Quinoa Salad

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the grill to medium-high heat.
  2. Season the chicken breasts with salt and pepper, then grill for 6-8 minutes per side or until cooked through.
  3. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  4. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the quinoa salad and toss to combine.
  5. Serve the grilled chicken breasts with the quinoa salad on the side.

Nutrition:

Calories: 400

Protein: 40g

Carbohydrates: 30g

Fat: 15g

Fiber: 5g

2. Greek Yogurt Parfait

Ingredients:

  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon honey

Instructions:

  1. In a glass or bowl, layer the Greek yogurt, granola, and mixed berries.
  2. Drizzle with honey and serve immediately.

Nutrition:

Calories: 300

Protein: 20g

Carbohydrates: 40g

Fat: 10g

Fiber: 5g

3. Baked Salmon with Roasted Vegetables

Ingredients:

  • 2 salmon fillets
  • 2 cups mixed vegetables (broccoli, carrots, bell peppers)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried herbs (such as thyme or rosemary)
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Place the salmon fillets on a baking sheet lined with parchment paper.
  3. In a bowl, toss the mixed vegetables with olive oil, garlic powder, dried herbs, salt, and pepper.
  4. Spread the vegetables around the salmon fillets on the baking sheet.
  5. Bake for 12-15 minutes or until the salmon is cooked through and the vegetables are tender.

Nutrition:

Calories: 450

Protein: 35g

Carbohydrates: 20g

Fat: 25g

Fiber: 7g

4. Lentil and Vegetable Stir-Fry

Ingredients:

  • 1 cup lentils, cooked
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 1 teaspoon garlic, minced
  • Salt and pepper to taste

Instructions:

  1. In a large skillet or wok, heat the sesame oil over medium heat.
  2. Add the ginger and garlic, and sauté for 1 minute.
  3. Add the mixed vegetables and cook for 5-7 minutes or until tender.
  4. Stir in the cooked lentils and soy sauce, and cook for an additional 2-3 minutes.
  5. Season with salt and pepper to taste.

Nutrition:

Calories: 320

Protein: 20g

Carbohydrates: 40g

Fat: 10g

Fiber: 15g

5. Turkey and Quinoa Stuffed Bell Peppers

Ingredients:

  • 4 bell peppers
  • 1 pound ground turkey
  • 1 cup cooked quinoa
  • 1/2 cup tomato sauce
  • 1/4 cup shredded mozzarella cheese
  • 1 teaspoon dried herbs (such as oregano or basil)
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Cut off the tops of the bell peppers and remove the seeds and membranes.
  3. In a large skillet, brown the ground turkey over medium heat.
  4. Stir in the cooked quinoa, tomato sauce, dried herbs, salt, and pepper.
  5. Fill the bell peppers with the turkey and quinoa mixture.
  6. Place the stuffed bell peppers in a baking dish and sprinkle with shredded mozzarella cheese.
  7. Bake for 25-30 minutes or until the bell peppers are tender and the cheese is melted and golden.

Nutrition:

Calories: 350

Protein: 30g

Carbohydrates: 30g

Fat: 12g

Fiber: 7g

6. Egg White Omelette with Spinach and Feta

Ingredients:

  • 4 egg whites
  • 1 cup spinach, chopped
  • 1/4 cup crumbled feta cheese
  • 1/4 teaspoon dried herbs (such as dill or parsley)
  • Salt and pepper to taste

Instructions:

  1. In a bowl, whisk together the egg whites, dried herbs, salt, and pepper.
  2. Heat a non-stick skillet over medium heat and spray with cooking spray.
  3. Add the chopped spinach and cook for 2-3 minutes or until wilted.
  4. Pour the egg white mixture over the spinach and cook until set, about 3-4 minutes.
  5. Sprinkle the crumbled feta cheese on top of the omelette and fold it in half.
  6. Cook for an additional 1-2 minutes or until the cheese is melted.

Nutrition:

Calories: 200

Protein: 25g

Carbohydrates: 5g

Fat: 8g

Fiber: 2g

7. Chickpea and Vegetable Curry

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 cup mixed vegetables (such as cauliflower, peas, and carrots)
  • 1/2 cup coconut milk
  • 1/2 cup vegetable broth
  • 2 tablespoons curry powder
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste

Instructions:

  1. In a large skillet,

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