Description
This 7-day high-protein meal prep plan is designed to help you build muscle, burn fat, and save time. Simple recipes, powerful results, and an easy grocery list included!
Ingredients
Scale
- 1.5 lbs chicken breast
- 1 lb lean ground turkey
- 6 eggs + 6 egg whites
- 2 cups cooked quinoa
- 2 cups brown rice
- 1 can black beans
- 1 head broccoli
- 2 zucchinis
- 2 bell peppers
- 2 cups baby spinach
- 2 cups Greek yogurt (plain, non-fat)
- 1 cup oats
- 1 banana
- 2 tbsp peanut butter
- Protein powder (optional)
- Salt, pepper, olive oil, garlic powder, paprika
Instructions
- Grill or bake chicken breast with olive oil, garlic powder, and paprika.
- Brown lean ground turkey in a pan, season with spices of choice.
- Steam broccoli and zucchini, and sauté bell peppers with a little olive oil.
- Cook brown rice and quinoa separately and let cool.
- Prepare hard-boiled eggs and store in fridge.
- Mix oats with Greek yogurt, banana, and peanut butter for overnight breakfast jars.
- Assemble daily meals into containers: protein + carb + veggies per box.
- Use black beans and spinach for lunch bowls or wraps.
- Include a protein shake or Greek yogurt as snacks.
- Store prepped meals in the fridge, label each by day.
Notes
Adjust portion sizes to your calorie needs. Add variety by switching veggies or proteins throughout the week.
- Prep Time: 1 hour
- Cook Time: 45 minutes
- Category: Meal Prep
- Method: Mixed
- Cuisine: Healthy
Nutrition
- Serving Size: 1 meal
- Calories: 420
- Sugar: 5g
- Sodium: 550mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 38g
- Cholesterol: 120mg
Keywords: high protein, meal prep, muscle, fat loss, 7-day plan, easy recipes