Meal Prep Made Simple: 6 Easy, Protein-Packed Recipes

Meal prepping is the key to stress-free meals and healthy eating habits. Preparing delicious and nutritious meals in advance can save you time and effort throughout the week. Here are six meal prep recipes to help you stay on track while enjoying flavorful meals packed with protein.

1. Garlic Herb Chicken with Roasted Vegetables

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste
• 2 cups mixed vegetables (bell peppers, zucchini, carrots)

Instructions:

1. Preheat oven to 400°F.
2. In a bowl, mix olive oil, garlic, oregano, thyme, salt, and pepper.
3. Coat chicken breasts with the mixture and place them on a baking sheet with chopped vegetables.
4. Roast for 25-30 minutes or until chicken reaches an internal temperature of 165°F.
5. Let cool, then portion into meal prep containers with veggies.

2. Teriyaki Steak and Broccoli Bowls

Ingredients:

• 1.5 lbs flank steak
• 1/4 cup soy sauce
• 2 tbsp honey
• 1 tsp grated ginger
• 2 cups cooked brown rice
• 2 cups steamed broccoli

Instructions:

1. Slice steak into thin strips.
2. In a bowl, mix soy sauce, honey, and ginger, then marinate steak for 30 minutes.
3. Sear steak in a hot pan for 2-3 minutes per side.
4. Serve with cooked rice and steamed broccoli in meal prep containers.

3. Lemon Pepper Salmon with Asparagus

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• 1 tsp salt
• 1/2 tsp ground pepper
• 2 cups asparagus spears
• 1 lemon, sliced

Instructions:

1. Preheat oven to 375°F.
2. Drizzle salmon with olive oil and season with salt and pepper
3. Place on a baking sheet with asparagus and lemon slices.
4. Bake for 15-20 minutes until salmon flakes easily.
5. Portion into containers and enjoy throughout the week.

4. Spicy Ground Beef and Cauliflower Rice

Ingredients:

• 1 lb ground beef
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• 2 cups cauliflower rice
• 1/2 cup diced tomatoes

Instructions:

1. Brown ground beef in a skillet over medium heat.
2. Add chili powder, cumin, and paprika, then stir well.
3. Mix in diced tomatoes and cook for another 2-3 minutes.
4. Serve over cauliflower rice and portion into meal prep containers.

5. Honey Mustard Chicken Thighs with Roasted Brussels Sprouts

Ingredients:

• 4 boneless, skinless chicken thighs
• 2 tbsp honey
• 1 tbsp Dijon mustard
• 1 tbsp olive oil
• 2 cups Brussels sprouts, halved

Instructions:

1. Preheat oven to 400°F.
2. In a bowl, whisk honey, Dijon mustard, and olive oil.
3. Coat chicken thighs with the mixture and place on a baking sheet.
4. Add Brussels sprouts to the sheet and roast for 30-35 minutes.
5. Portion into meal prep containers for easy weekday meals.

6. Ground Beef Burrito Bowls

Ingredients:

• 1 lb ground beef
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 2 cups cooked rice
• 1 cup black beans
• 1 cup corn
• 1 cup diced tomatoes
• 1/2 cup shredded cheese
• 1/4 cup chopped cilantro

Instructions:

1. Cook ground beef over medium heat, seasoning with chili powder, cumin, and garlic powder.
2. Divide cooked rice into meal prep containers.
3. Top with seasoned beef, black beans, corn, diced tomatoes, and shredded cheese.
4. Garnish with chopped cilantro before serving.

Stock Up at Gartner’s Meat Market

For fresh, high-quality meat, visit Gartner’s Meat Market and make meal prep a breeze! Stop by today to pick up everything you need for a week of delicious, home-cooked meals.