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If you’re tired of scrambling to make lunch every day, you’re not alone. The secret to saving time, eating healthier, and staying on track with your fitness goals is meal prepping. And what better way to kick off your week than by prepping high-protein lunches in just under an hour? Whether you’re trying to build muscle, lose weight, or simply eat better, meal prepping can be a game changer. In this blog post, we’ll show you how to prep a week’s worth of delicious, high-protein lunches in under an hour. Trust me, your future self will thank you!
Why Meal Prep?
Meal prepping isn’t just for bodybuilders or fitness enthusiasts—it’s for anyone looking to save time, money, and energy throughout the week. Prepping your meals ahead of time helps you avoid the temptation of unhealthy fast food or ordering takeout. Plus, high-protein meals are key to boosting metabolism, promoting muscle growth, and keeping you full longer.
Here’s what you’ll need for meal prep:
- Time: Under 1 hour
- Ingredients: Simple, accessible high-protein foods (chicken, turkey, quinoa, beans, eggs, Greek yogurt, etc.)
- Containers: Four to five meal prep containers (glass recommended for easy reheating)
Let’s dive into the step-by-step process to help you prep a week of high-protein lunches!
Step 1: Plan Your Menu
The first step in meal prepping is to decide what you’ll be eating. Planning ahead ensures you don’t waste time in the kitchen trying to figure out what to make. For this week’s prep, we’ll focus on high-protein meals that are easy to make and reheat well. Here are four options for our weekly menu:
- Grilled Chicken Salad with Avocado and Quinoa
- Turkey Meatballs with Brown Rice and Steamed Veggies
- Tuna and Chickpea Salad
- Egg and Veggie Scramble with Sweet Potatoes
These meals are all packed with lean protein, fiber, and healthy fats to keep you energized all week.
Step 2: Start with the Protein
Begin by cooking your protein first. This will ensure you have everything ready to go for the week and save time later. For our prep, we’ll grill chicken, cook turkey meatballs, and prepare tuna salad.
Grilled Chicken:
Season your chicken with olive oil, salt, pepper, and any preferred spices (garlic powder, paprika, etc.). Grill or bake the chicken for 25 minutes at 400°F, ensuring it’s fully cooked. Slice the chicken into strips or cubes for easy portioning.
Turkey Meatballs:
Combine ground turkey, breadcrumbs, an egg, salt, and pepper. Form into meatballs and bake at 375°F for about 20 minutes. These can be frozen for later use if you want to prep in bulk.
Tuna Salad:
Mix canned tuna with Greek yogurt, a bit of mustard, and relish or chopped celery. This is a quick and easy protein-packed option that requires no cooking.
Step 3: Cook the Sides
While the proteins are cooking, prepare your sides. For our menu, we’ll cook quinoa, brown rice, and steam vegetables. These sides are nutrient-dense and complement your proteins perfectly.
Quinoa:
Rinse 1 cup of quinoa and cook with 2 cups of water or broth. Bring it to a boil, then simmer for about 15 minutes until tender.
Brown Rice:
Cook brown rice according to the package directions. It usually takes around 40 minutes to cook, so start it before the quinoa. A rice cooker also works great.
Steamed Veggies:
Steam your favorite vegetables (broccoli, carrots, or green beans) for about 10-12 minutes until tender. You can season with salt, pepper, and a dash of olive oil.
Step 4: Assemble Your Meals
Now that your protein and sides are ready, it’s time to assemble your meals. Grab your meal prep containers and begin portioning out the protein, carbs, and veggies. Here’s how to assemble each lunch:
- Grilled Chicken Salad:
Combine grilled chicken, cooked quinoa, and sliced avocado in a container. Add a side of your favorite dressing or vinaigrette.
- Turkey Meatballs with Brown Rice:
Place turkey meatballs on one side of the container and brown rice and steamed veggies on the other. You can add a drizzle of olive oil for extra flavor.
- Tuna Salad:
Portion out tuna salad into a container, adding extra veggies like cherry tomatoes or leafy greens. Serve with crackers or pita chips if desired. - Egg and Veggie Scramble:
Sauté veggies like spinach, bell peppers, and onions. Scramble with eggs, then portion out into containers with a side of roasted sweet potatoes.
Step 5: Store and Reheat
Once your meals are assembled, store them in airtight containers and refrigerate. These meals will last for up to 5 days in the fridge. For best results, store the dressing and sauces separately to prevent sogginess. When it’s time to eat, simply heat in the microwave or on the stovetop.
Meal Prep Benefits
Not only does meal prep save time, but it also helps with consistency. When your meals are already prepared, you’re less likely to make unhealthy choices during the week. Plus, having a variety of high-protein meals on hand helps you avoid boredom and keep things interesting.
Contact for Questions or Feedback
If you have any questions about meal prep, feel free to contact me. I’m happy to help with specific meal prep tips, recipe ideas, or any other questions you may have. You can find my contact page here.
Want More?
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