3 High-Protein, Veggie-Packed Meal Prep Recipes

Elevate Your Meal Prep Game with These Protein-Rich, Veggie-Packed Recipes

Meal prepping can be a game-changer when it comes to maintaining a healthy diet while juggling a busy lifestyle. However, finding recipes that are both nutritious and delicious can be a challenge. In this article, we'll explore three high-protein, veggie-packed meal prep recipes that taste as good as restaurant food but are still healthy. These recipes follow a blueprint that builds flavor while avoiding junky ingredients, resulting in meals that are not only craveable but also provide energy and make you feel good.

Recipe 1: Korean Beef Bowl

This Korean-inspired beef bowl is a perfect balance of savory, sweet, and spicy flavors. It's packed with protein from the beef and fiber from the vegetables, making it a satisfying and nutritious meal.

Ingredients:

• 375g medium grain sushi rice
• 500g water
• 6-8g salt (for rice)
• 15g olive oil
• 2 lbs (907g) 90/10 ground beef
• 400g broccolini, chopped
• 200g red bell peppers, sliced
• 10g garlic, minced
• 20g ginger, grated
• 75g soy sauce
• 15g sesame oil
• 50g beef stock or water
• 25g rice vinegar
• 25g brown sugar
• 75g gochujang (or 25g sriracha + 25g miso + 15g sugar)

Instructions:

1. Cook the rice in a rice cooker with water and salt.

2. Heat a large wok or pan over high heat. Add olive oil and brown the ground beef, breaking it into small pieces.

3. Once the beef is browned, add minced garlic and grated ginger. Stir-fry for about 60 seconds.

4. Add the sauce ingredients: soy sauce, sesame oil, beef stock, rice vinegar, brown sugar, and gochujang (or substitute). Stir to combine and reduce into a glaze.

5. Remove the beef mixture and set aside.

6. In the same wok, add a bit more oil and stir-fry the chopped broccolini and sliced bell peppers with a pinch of salt for 3-4 minutes until tender-crisp.

7. Divide the cooked rice, beef mixture, and vegetables evenly among six meal prep containers.

8. Optional: Top with chili crisp or kimchi before serving.

This Korean beef bowl is a flavorful and balanced meal that will keep you satisfied throughout the week. The combination of tender beef, crisp vegetables, and fluffy rice creates a perfect texture contrast, while the sauce adds depth and complexity to the dish.

Recipe 2: Shrimp and Pesto Pasta with Roasted Kale and Green Beans

This Mediterranean-inspired dish combines succulent shrimp with a vibrant pesto pasta and nutrient-rich vegetables. It's a great way to incorporate seafood into your meal prep routine.

Ingredients:

• 2 lbs (907g) peeled and deveined shrimp (16-20 count)
• 10g smoked paprika
• 5g garlic powder
• 10g salt (for shrimp)
• 25g olive oil (for shrimp)
• 1 lb (454g) fusilli pasta
• 150g pre-made pesto sauce
• 30g grated Parmesan cheese
• 300g kale, stems removed and thinly sliced
• 400g French-style green beans, cut into 1-inch pieces
• 15g minced garlic (for vegetables)
• Salt to taste

Instructions:

1. Marinate the shrimp with smoked paprika, garlic powder, salt, and olive oil. Set aside.

2. Cook the pasta in salted boiling water until slightly past al dente. Drain and toss with pesto sauce and grated Parmesan.

3. In a large wok or pan, sauté the green beans with a pinch of salt over high heat for 2 minutes.

4. Add the sliced kale and another pinch of salt. Cook for 1 minute, then add minced garlic and stir-fry for 30 seconds.

5. Cover and cook the vegetables over medium heat for 2 minutes until tender but still crisp.

6. In a clean, hot wok, cook the marinated shrimp in batches for about 2 minutes per side until just cooked through.

7. Divide the pesto pasta, sautéed vegetables, and cooked shrimp among six meal prep containers.

This shrimp and pesto pasta dish offers a delightful combination of flavors and textures. The smoky paprika-seasoned shrimp pairs beautifully with the herbaceous pesto, while the roasted kale and green beans add a nutritious crunch to the meal.

Recipe 3: Mexican-Inspired Chicken with Lighter Rajas and Refried Beans

This Mexican-inspired meal prep features juicy, spice-rubbed chicken thighs, a healthier version of rajas (a traditional Mexican dish of roasted peppers and cream), and homemade refried beans.

Ingredients:

For the chicken:

• 2 lbs (907g) boneless, skinless chicken thighs
• 20g olive oil
• 10g salt
• 10g chili powder
• 5g ground cumin
• 1g dried oregano
• 5g onion powder
• 5g garlic powder

For the lighter rajas:

• 300g onion, thinly sliced
• 300-350g New Mexico, Anaheim, or poblano peppers, sliced into 1/4-inch strips
• 150g frozen corn
• 150g sour cream
• 10g minced garlic
• Salt to taste

For the refried beans:

• 2 cans black or pinto beans, drained (reserve some liquid)
• 5g cumin
• 5g salt
• 5-10g minced garlic
• 1 additional can of beans, drained

Instructions:

1. Preheat the oven to 425°F (218°C).

2. Toss the chicken thighs with olive oil and spices, then roast on a sheet tray for 25 minutes.

3. While the chicken cooks, prepare the lighter rajas by sautéing the onions and peppers with salt over high heat for 6-8 minutes.

4. Add garlic, corn, and sour cream to the vegetables. Cook for an additional 2 minutes.

5. For the refried beans, blend two cans of beans with cumin and salt in a food processor until smooth.

6. Sauté minced garlic in oil, then add the pureed beans and whole beans. Cook until thick and heated through.

7. Shred the cooked chicken and toss with the roasting juices.

8. Divide the chicken, lighter rajas, and refried beans among six meal prep containers.

This Mexican-inspired meal offers a balance of protein, fiber, and vegetables. The spice-rubbed chicken provides a flavorful protein source, while the lighter rajas offer a creamy, slightly spicy vegetable side. The homemade refried beans add a hearty, fiber-rich component to the meal.

Conclusion

These three meal prep recipes demonstrate that healthy eating doesn't have to be boring or tasteless. By incorporating a variety of proteins, vegetables, and flavors, you can create meals that are not only nutritious but also satisfying and enjoyable to eat throughout the week.

Each of these recipes yields six portions, making them perfect for meal prepping for two people for three days, or for one person for nearly a week. They all follow the principle of combining a lean protein source with multiple vegetables and avoiding processed ingredients, resulting in meals that are high in protein, fiber, and nutrients.

By preparing these meals in advance, you'll have delicious, restaurant-quality food ready to eat on busy weeknights, making it easier to stick to your health and nutrition goals. Remember, the key to successful meal prepping is finding recipes that you genuinely enjoy eating and that make you feel good.

Whether you're craving Asian, Mediterranean, or Mexican flavors, these recipes have got you covered. They're versatile enough that you can easily swap out vegetables or proteins based on your preferences or what's available. For example, you could substitute chicken for beef in the Korean bowl, use a different type of fish instead of shrimp in the pesto pasta, or opt for tofu in place of chicken in the Mexican-inspired dish.

Don't be afraid to experiment and make these recipes your own. The most important thing is that you're preparing nutritious, balanced meals that you look forward to eating. With these recipes in your meal prep arsenal, you'll be well on your way to maintaining a healthy diet without sacrificing flavor or satisfaction.

Article created from: https://www.youtube.com/watch?v=n8dAvpqE0M4