Your version of meal prep will always be unique to your macros, preferences, and any dietary restrictions that you have, so rather than give full recipes or formulas, I thought I’d update our online wealth of meal prep info with six easy proteins that I prepare on repeat.
I like these proteins for prep because, as described, these can keep, covered, in the fridge (or freezer if specified) for more than a week. Add a veggie and a sauce, plus a carb that matches your needs, and you’ve got a tasty, balanced meal in just a few minutes!
Tailor them to your needs, and reach out any time you need help!
- Poached, shredded chicken
What an easy blank slate to add to any recipe. I typically poach 2lb of chicken, shred it, portion it, and freeze it all right away. It doesn’t dry out, and it can be dropped into any sauce or reheated in the microwave. (About 26g of protein per 4oz) - Baked tofu
Cube high protein tofu (no pressing or draining necessary!) and toss it in a flavor blend of your choice – I like to do 3 packs of tofu at a time, and I toss it right in the glass baking dish with a blend of avocado oil, coconut aminos, and onion & ginger powders. Bake at 350F or higher for 30+ minutes. (About 35g protein per half package of tofu) - Baked egg whites
Key ingredients: diced bell peppers (or tomatoes, seeded) and shredded (vegan for me) cheese. Oil a baking dish and pour in liquid egg whites. Stir in shredded cheese and diced veggies – salsa could also work here if it’s not too wet. Bake at 300 or 325F until set – it shouldn’t brown much (and the lower temp will keep it from being tough). I make this in a 3 cup (5×7) Pyrex dish, which holds about 2-3 servings at 20-30g protein each – that is the entire small carton of egg whites, friends!) and it bakes for about 20 min with the diced peppers.Could you bake it in silicone muffin pans and have egg bites? Maybe, but you would have to really keep an eye on it to avoid overcooking it and having the crispy/tough/rubbery texture that no one likes because of the increased surface area! (Edges…good for brownies, tougher for eggs.)
- Tempeh (“Bacon”)
Cut tempeh into thin strips and place in a single layer on a parchment-lined baking sheet. Spray with oil, and sprinkle with seasonings as desired (I like za’atar, or a little soy sauce with smoked paprika and onion powder to hit that bacon-y sort of note). Air fry or broil until crispy. (About 20g protein per half package – this is the highest carb option on this list, too) - Tofu chocolate pudding
Blend silken tofu with cocoa powder, vanilla extract, sweetener of choice, a pinch of salt, and a splash of plant milk. Your taste and blender might vary – to make this in my bullet-style blender, I use the whole pack of tofu, 3 teaspoons cocoa, 1/2 teaspoon vanilla, a pinch of salt, and either 2-3 packets of stevia or 3 teaspoons of maple syrup, plus about 1/4 cup of soy milk. It should taste like chocolate, not like tofu…don’t skip the salt, and don’t skip the sweetener. (Each package makes about 2 servings at 12g protein each – consider using this in place of dairy-free yogurt) - “Korean” steak
I linked this recipe a while back – it is still on repeat in my house! I make about 16-20oz of steak at a time and freeze it in 3-4oz portions. I don’t do all of the garnishes or serve it as tacos all the time…it reheats so well, and it goes great on rice with veggies. (About 25g protein per 4oz serving, depending on your cut of meat)
Let me know your favorite proteins that I missed – let’s keep cooking/meal prep easy so that we can get it done and stay fueled for our busy days!
