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7 dishes filled with chicken eggs, veggies and salad greens to show how you can make easy high protein meal prep

Easy High Protein Meal Prep In 1 Hour

Learn how to assemble these easy 7 high protein meal prep ideas in 1 hour with simple recipes and minimal ingredients. 
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Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 12 servings
Author:Andrea

Equipment

  • Meal Prep containers

Ingredients

For the Turkey Skillet

  • 1 lb ground turkey
  • 15 ounces diced tomatoes
  • 15 ounces black beans drained
  • 1 tablespoon taco seasoning
  • 1 teaspoon salt

For the Chicken Thighs

  • 1.5 lb chicken thighs boneless, skinless
  • 2 teaspoon seasoning mix use favorite
  • cooking spray

For the Roasted Sweet Potatoes

  • 2 lbs sweet potatoes
  • 2 tablespoon olive oil
  • 2 teaspoon seasoning mix

For the Roasted Veggies

  • 1 lb zucchini cut into large cubes
  • 1 bell pepper cut into large cubes
  • medium onion cut into large cubes
  • ½ lb asparagus cut into 2" spears
  • 1 tablespoon olive oil
  • salt and pepper

For the Sheet Pan Eggs

  • 4 large Eggs
  • 1 cup Egg whites pasteurized boxed
  • 3 tablespoon Milk
  • 1 ounce Cheese shredded
  • 1 teaspoon Salt
  • ¼ teaspoon Black pepper

For the Fruit Salad

  • 2 lbs fruit use any combination

For the Green Salad

  • 2 bagged salad greens
  • 1 cucumber chopped
  • 1 cup edamame precooked

Instructions

  • Preheat the oven to 400 degrees f. While the oven is preheating, peel and chop the potatoes and veggies. Toss the potatoes first in olive oil and seasoning and transfer to a sheet pan. Then toss the mixed veggies in the same bowl with olive oil and seasoning, and transfer to a sheet pan.
  • Roast the potatoes and veggies for 20ish minutes each, removing the veggies first if done, letting the potatoes roast a bit longer if necessary.
  • While the veggies are roasting, season the chicken thighs and set aside. Then as soon as the potatoes and veggies are done roasting, remove and sort into meal prep containers. Transfer seasoned chicken thighs to one of the sheet pans and bake chicken for about 20-25 minutes.
  • While the veggies are roasting, cook the ground turkey skillet on the stovetop. Heat up a large skillet and add the ground turkey, a generous sprinkle of taco seasoning and salt, and cook for a few minutes. Then toss in 1 can of diced tomatoes (juices and all), and 1 can of drained beans. Cook for a few minutes more just until the ground turkey is cooked through, then portion into meal prep containers.
  • Assemble the salad mix by taking bagged salad greens and then adding a bunch of your favorite chopped fresh veggies and drained beans of choice. Garbanzo beans, great northern beans and edamame are great bean choices to add fiber and protein to salads.
  • Lastly, wash and then cut up your favorite fruits or whatever you have on hand and either assemble into a salad, serving platter or individual snack containers.

Notes

Nutrition facts are not accurate and are very rough calculations based on the amount of food prepared, divided by 12.

Nutrition

Calories: 501kcal | Carbohydrates: 56g | Protein: 33g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 134mg | Sodium: 560mg | Potassium: 1438mg | Fiber: 12g | Sugar: 16g | Vitamin A: 11758IU | Vitamin C: 28mg | Calcium: 168mg | Iron: 5mg
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