Easy High Protein Meals (5 Day Menu in 1 Hour!)
Ingredients
- 1/2 C. Old-Fashioned Rolled Oats
- 1 Tbsp Chia Seeds
- 1 tsp Pure Maple Syrup or Raw Honey)
(add 1 Tbsp for more sweetness
- Pinch of Sea Salt
- 1/4 C. Plain Greek Yogurt)
(can sub with dairy free yogurt
- 1 Scoop Your Favorite Protein Powder
- 2/3 C. Unsweetened Almond Milk)
(or any type of milk
- 1/2 tsp Vanilla Extract
- 1/2 tsp Cinnamon
- 1/8 tsp Nutmeg
- Toppings: 1/2-1 Peach
1 Tbsp yogurt, 1 Tbsp chopped pecans, dash of cinnamon, sliced
- 1 Tbsp Cacao or Cocoa Powder)
(add more for a richer flavor
- Toppings: 1/2 Banana
1 Tbsp Peanut Butter, 1 Tbsp Chocolate Chips, dash of cinnamon, sliced
- 5 Cans Wild-Caught Canned Salmon)
(25 oz
- 3 Stalks of Celery
chopped
- 1/3 C. Red Onion
chopped
- 3 Tbsp Fresh Dill
finely minced
- 4 Tbsp Green Onion
chopped
- Zest of 1/2 a Large Lemon or 1 Small Lemon
- 1-2 Tbsp Lemon Juice
- to tasteSea Salt and Pepper
- 1/3 C. Avocado Mayonnaise
- 1/3 C. Plain Greek Yogurt)
(or dairy free yogurt
- 1 tsp Dijon Mustard
- 1 Tbsp Capers
optional
- Lettuce
optional), (to serve salad over
- Sides: 5 Boiled Eggs
Celery Sticks, 1/4 of an Avocado into each container
- 2 tsp Avocado Oil
divided
- 3-4 Bell Peppers
de-seeded and sliced into thin strips
- 1/2 Red Onion
sliced
- Taco Seasoning
1 tsp + 3 Tbsp
- 1 Yellow Plantain
peeled and sliced into 1/2 inch pieces
- 1.5 lbs Ground Turkey)
(ground beef or ground chickens works too
- 1/2 C. Rice
rinsed
- 12 oz Bag of Frozen Pre-riced Cauliflower
defrosted
- 1 Lime
- 1/4 C. Cilantro
chopped
- to tasteSea Salt and Pepper
- 1 15 oz Can of Corn
drained
- 1 15 oz Can of Black Beans
drained and rinsed
- 1 2/3 C. Salsa
- 2 C. Baby Carrots
- 2 C. Cherry Tomatoes
- 1 Large Head of Broccoli
chopped into bite size pieces, or two small heads
- 4 Bell Peppers
de-seeded and sliced
- 1/2 C. Avocado Mayonnaise
- 1/2 C. Plain Greek Yogurt
- 1 tsp EACH of Dried Dill and Garlic Powder
- 1/2 tsp EACH of Dried Chives
Parsley, and Onion Powder
- 1/4 tsp Pepper
- Pinch of Sea Salt
- 1-2 tsp Lemon Juice
Directions
- 1
Add the ingredients for the base overnight oats recipe into each of your meal prep containers.
- 2
Drained the salmon completely. Add to mixing bowl. Add all remaining ingredients. Mix until fully combined.
- 3
Veggies: In a large skillet over medium heat, add 1 tsp of avocado oil along with the sliced bell peppers and onions. Saute until onions are translucent and easy to pierce with a fork. Add 1 tsp of taco seasoning and mix to combine. Saute a few more minutes then remove from skillet and set aside.
- 4
Add all ranch ingredients to a mixing bowl and mix until fully combined. I like to add a tbsp of two of water to thin out the consistency, but this is optional. Transfer ranch to individual sauce cups (optional).
Easy High Protein Meals (5 Day Menu in 1 Hour!)
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About this Recipe
Tired of last-minute meal decisions that derail your healthy eating goals? Imagine having a week's worth of delicious, high-protein, and naturally gluten-free meals prepped and ready in just an hour. This carefully curated menu takes the guesswork out of healthy eating, putting nutrient-dense, satisfying options at your fingertips. Why This Recipe Works This ingenious meal prep menu is designed for maximum efficiency, allowing you to create five days of balanced, protein-packed, and fiber-rich meals in approximately 60 minutes. It's about smart ingredient choices and combining dishes that come together quickly, setting you up for success all week long. The menu balances fresh components like a vibrant salmon salad with hearty cooked dishes, ensuring variety and flavor. What to Expect You'll enjoy a diverse array of meals that keep your palate engaged throughout the week. Mornings start with customizable overnight oats, offering creamy texture and a protein boost from Greek yogurt and protein powder. For lunch and dinner, anticipate a zesty wild-caught salmon salad, brightened with fresh dill and lemon, perfectly complemented by boiled eggs, crisp celery sticks, and creamy avocado. The menu also features flavorful ground turkey bowls, cooked with bell peppers, onion, and plantain, served alongside riced cauliflower, corn, and black beans for a satisfying, nutrient-rich option. You'll also have a fresh crudité platter with a homemade creamy dip ready for healthy snacking. This entire menu is naturally gluten-free and focuses on whole, unprocessed ingredients. Customization & Variations This menu is wonderfully adaptable to your preferences. For the overnight oats, feel free to use dairy-free yogurt or any type of milk to suit your dietary needs. The ground turkey can be swapped for ground beef or ground chicken, offering flexibility with your protein choice. In the salmon salad, capers are an optional addition for an extra briny kick. Don't have avocado mayonnaise? The creamy dressing for the crudité platter provides a fantastic base you can adapt. Serving & Context This high-protein meal prep menu is perfect for busy individuals seeking consistent, healthy eating without daily cooking. Pack these vibrant meals for work lunches or enjoy a quick, nutritious dinner after a long day, making healthy eating effortless and enjoyable.