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High Protein Meal Prep for Weight Loss: Your Ultimate Guide

High Protein Meal Prep for Weight Loss: Adaptable Poultry Meal

Lina
This recipe provides a versatile high-protein meal prep option featuring poultry, designed for weight loss and muscle preservation. It's easy to prepare in advance and can be adapted for various meals throughout the week.
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Prep Time 20 minutes
Cook Time 25 minutes
Servings 4 servings

Ingredients
  

  • For the Poultry:
  • 1.5 lbs boneless, skinless chicken breasts or thighs
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and black pepper to taste
  • For the Quinoa:
  • 1 cup quinoa, rinsed
  • 2 cups vegetable or chicken broth
  • For the Roasted Vegetables:
  • 1 head broccoli, cut into florets
  • 2 bell peppers (any color), deseeded and sliced
  • 1 red onion, cut into wedges
  • 1 tbsp olive oil
  • Salt and black pepper to taste
  • Optional Add-ins/Sauces for Variety:
  • Fresh herbs (parsley, cilantro)
  • Lemon wedges
  • Hot sauce or salsa
  • Light vinaigrette dressing

Instructions
 

  • 1. Prepare the Poultry: Preheat oven to 400°F (200°C). Pat chicken dry with paper towels. In a bowl, toss chicken with 1 tbsp olive oil, paprika, garlic powder, onion powder, salt, and pepper until evenly coated. Place chicken on a baking sheet.
  • 2. Roast Chicken: Bake for 20-25 minutes, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing or shredding.
  • 3. Cook Quinoa: While chicken roasts, combine rinsed quinoa and broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork.
  • 4. Prepare Roasted Vegetables: On a separate baking sheet, toss broccoli, bell peppers, and red onion with 1 tbsp olive oil, salt, and pepper. Roast in the same oven as the chicken for 15-20 minutes, or until tender-crisp and slightly caramelized.
  • 5. Assemble Meal Prep Containers: Divide the cooked quinoa, sliced/shredded chicken, and roasted vegetables evenly among 4-5 meal prep containers.
  • 6. Store and Reheat: Allow meals to cool completely before sealing containers and refrigerating. They can be stored for up to 4-5 days. Reheat in the microwave until warmed through.
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