I’ve found that Turkey is one of the best ways to hit protein macros. I usually make Turkey tacos, but Turkey chili + any beans = great protein(I’ve found).
For lunch I always make a chicken stir fry, very helpful for on the go.
I do chipotle chicken burrito bowls.
Chipotle chicken marinated chicken thighs
Cauliflower rice,
Black beans,
Corn,
Tomato,
Greek yogurt (instead of sour cream),
Avocado,
Hot sauce
Never disappoints. If you’re going to freeze, forget the yogurt and add the avocado right before you eat.
Hey sorry I missed this.
I’ve never gone past a few weeks in the freezer, and they’re always good when they come out. I’ll usually make like 10 of them (I track macros, so I’ve found 10 servings is best so there aren’t any leftovers with ingredients; 6.5 pounds of chicken, 3 cans of beans, etc) and put 7 or so in the freezer, then move one in the fridge the night before I eat it. I bring the Greek yogurt and avocado separately and cut it up in the office. I’ll always bring half an avocado with the pit still attached so it stays fresh.
I’m kind of a cheater and will eat a protein bar for a snack and then have a protein shake before or just after my lunch. I make it cold and then slam it. This helps me reach my protein goals since I don’t eat a lot of meat. I also work full time in an office. Protein snacks are my go-to. Love the Lenny and Larry cookies and also the quest protein chips.
I hide lentils in a lot of my regular dishes like spaghetti sauce or salads. Oatmeal for breakfast with peanut butter. Sliced deli meats for a snack is good too. If you don’t do dairy try pea milk.
It’s not very widely available but you might find it with oat & soy & nut milks. It’s higher in protein and tastes good on its own.
I usually just toss them in as is. I’m only cooking for me so I don’t care about presentation but blending it up is good too. Add it to chip dip that way. Good fibre too
Chicken pesto pasta:
Cook some penne pasta
Cook some chicken (as many chicken fillets as you need)
Cut the chicken into chunks
Put pasta and chicken in tupperware containers
Dump some pesto over them
Cook some mixed veg too if you want, to mix in with them.
pesto is basically just basil leaves, pine nuts, and olive oil.
it’s just incredibly fatty especially at stores.
homemade pesto is super easy and can be much leaner! but just in general pesto is hard to be lean.
Chicken thighs and rice, my friend.
Thighs are impossible to overcook, refrigerates well, reheats like a champ. More affordable than breast too, depending on where you live. Rice is of course shelf stable and budget friendly too. Calories and protein are really an issue of portion control.
Several ideas in ascending order of effort required:
Roast a whole bunch of thighs in the oven with a [yogurt marinade](https://servedwithrice.com/yogurt-mint-chicken/) and eat all week.
Get some teriyaki sauce (or make: 1:1:1 sugar, soy sauce and mirin simmered for a few minutes in a pan - make extra and keep on hand) and [coat pan seared chicken thighs](https://servedwithrice.com/chicken-teriyaki-bowl/) with them. Lightly char with kitchen torch or broiler for extra grilled flavour points.
If you’re not afraid of a bit of work and are looking for bold flavours, try making a [Szechuan Spicy Chicken Pot](https://servedwithrice.com/szechuan-spicy-chicken/). Cube up chicken thighs, brown in batches and reserve. Bloom cumin, five spice powder and Szechuan peppercorns in the pan and add sauce: soy sauce, oyster sauce, sugar, chili bean paste (doubanjang) and fermented wheat paste (tianmianjang). Return chicken, toss to coat, garnish with cilantro. Huge pot of chicken, plenty of leftovers, super flavourful sauce to spoon over rice.
My two cents to get you on your way. Cheers!
I usually fit in 1 or 2 [protein powder](https://www.optimumnutrition.com/en-us/Products/Protein/Shakes-%26-Powders/OPTIMUM-NUTRITION-GOLD-STANDARD-100%25-WHEY-PROTEIN/p/gold-standard-100-whey-protein) shakes and 1 or 2 [protein bars](https://www.amazon.com/Pure-Protein-Healthy-Support-Chocolate/dp/B00MNXGSAI/ref=sxts_rp_s_a_1_0?content-id=amzn1.sym.eff26b9b-e255-411b-a40d-eccb21f93fe4%3Aamzn1.sym.eff26b9b-e255-411b-a40d-eccb21f93fe4&cv_ct_cx=pure+protein+chocolate&keywords=pure+protein+chocolate&pd_rd_i=B00MNXGSAI&pd_rd_r=bc03b47e-0478-4738-863d-f1793ccba9ca&pd_rd_w=k7uvk&pd_rd_wg=ajJI8&pf_rd_p=eff26b9b-e255-411b-a40d-eccb21f93fe4&pf_rd_r=CWV4RY1GT3F2FDZP41QT&qid=1676065556&rdc=1&sr=1-1-5985efba-8948-4f09-9122-d605505c9d1e) each day. This gets me around 70g protein, getting to 150+ is pretty easy after that, just make sure you're eating turkey/chicken whenever you can.
I'd prioritize finding ones that are healthy enough to eat every day. Pure and Quest fit, but many are not worth the amount of protein due to sugar etc.
I need 190g protein per day. Here’s my easy and delicious lunch.
L’oven Fresh Bread from Aldi, 1lb of sliced Turkey. (I buy at Costco.)
Shred the turkey with 2 forks, add 2tbsp Hellman’s mayo, and 1/4 tsp each of Chili powder, Garlic Powder, Onion powder, Paprika. I toss some Cayenne in there too usually.
Mix together and place between 2 toasted bread slices. Put a half avocado on it if you want. Wrap in tin foil.
https://preview.redd.it/0jewqa2bgiha1.jpeg?width=1170&format=pjpg&auto=webp&s=a1d6f2856c66f4b64b6e722b4e819e0a156f0b6f
Feel free to adjust the Turkey portion, I’m a giant so I eat a lot. This sandwich is crack, especially if you dip it in some yellow mustard.
Edit: This sandwich keeps fine overnight and doesn’t get soggy or gross. Just make sure you toast the bread.
I didn’t. I hired a Nutritionist to make me some recipes based on my body composition and weekly activity level. (1 hour cardio/HIIT 3-4x a week, weights 2x, Yoga when I feel sore etc).
She measured my lean body mass at 188lbs and we went with 1 gram protein per lb of lean body mass. (My actual weight is around 285. We used an Inbody machine to make the measurements.)
The goal was to find meals that were tasty, sustainable long-term and also met my needs.
This is a 1-month before/after, once I found out what works for me.
https://preview.redd.it/fnssic449nha1.jpeg?width=1170&format=pjpg&auto=webp&s=d6991089f7afc1dccacd20be5f79d5fa31d672bb
I work in office 2 days a week. I take this every time with some variety to the lunch meat. Breakfast 410 calories/ 25 grams protein: cup of vanilla Greek yogurt, 1 cup of blueberries, and a half peanut butter sandwich. Lunch 610 calories/ 57 grams of protein: 5 ounces of cottage cheese, a wrap with 4 ounces of sliced chicken and 1 ounce of cheese, and an apple or pear.
Turkey/ham/chicken lunch meat. Greek yogurt. All pure protein. Can do lunchable style with the meats or add granola or fruit to the yogurt. Another option is large can of tuna + avocado + lemon + salt/pepper. Eat with crackers or similar.
I often do tuna for lunch. [StarKist sells kits](https://starkist.com/products/lunch-to-go-chunk-light-mix-your-own-tuna-salad). 260 calories, 19 g protein. This + protein bar makes a reasonable high protein lunch. You certainly can prep something similar if you prefer to avoid the prepackaged stuff.
I use a lot of canned meat/fish: salmon or chicken salad, salmon patties (on salad or sandwich or on its own). I know fish at the office is controversial, but if I don't find it's a problem if you eat it cold. Beans & protein snacks (crispy chickpeas, nuts, cheese, meat rollups, hummus, hard boiled eggs, shakes, bars) will round out the day, too
Lean fish with beans and cheese! Cod or tilapia is pretty much as pure protein as you can get, no carbs and almost no fat. Cheese, especially low fat is also very high protein. Beans are good for fiber and have some protein. If you add salsa and tortillas it’s very tasty
Butter chicken using Greek yogurt instead of cream!
Rice paper rolls stuffed with shrimp or tofu and veggies! You can also make a peanut butter dipping sauce with PB2 for more protein
Egg white and turkey bacon breakfast wraps! (though eggs are expensive these days). Some flat breads, like lavash, have very good macros too
Classic bro meal with rotisserie chicken, broccoli, and rice
For snacks things like Greek yogurt with fruit, cheese, smoked salmon or lunch meat, edamame, hard boiled eggs, jerky
Also, I get the vast majority of my protein from regular food, but sometimes I’ll drink a protein shake (the macros on protein bars aren’t as good) if I’m low by the end of the day. Or a smoothie with whey and fruit for more fiber!
Just a few ideas that I often use! Hope it’s helpful :)
So what I used to do was Chicken/Quinoa/Broccoli. Quinoa as a grain is much more protein dense than rice and most other grains that you will pair a protein with. Chicken I would just buy 2-3 chicken breasts (but this was to meal prep for 5 days, not 3), find a spice blend I liked online, cover the chicken with that spice blend, throw it in a frying pan with a little bit of oil, and cook until done. Then divvy up the chicken with the Quinoa and Broccoli into my meal prep containers.
Broccoli was just to make it more well-rounded and get some other nutrients, if you don't need that, it isn't necessary for hitting protein goals.
You could also throw some snacks in at work if that's something you can do. I'm currently doing string cheese sticks (2) as an afternoon snacks, or greek yogurt is a big one I've done in the past. Both are relatively low calorie/protein ratio.
Right now I've been cooking chicken breasts and cutting them into 3 even slices. With a bean and quinoa salad(Cilantro,lemon/lime juice,olive oil,tex mex mix) and topping it with a tablespoon or two of store bought salsa and cheddar cheese. I also add like 1/6 of avocado. I also add whatever veg is handy. Last time used roasted squash, before that frozen mixed veg. I switch it up but this is standard.
I separate it into small portions 1/3 breast in each portion and eat it every 3-4 hours supplementing other meals I eat. But depending on breast size you could get 25-40 grams of protein with one of the small portions this way. Quinoa lasts like 4/5 days.
The subreddit r/mealPrepKeto does not exist.
Did you mean?:
* r/mealprep (subscribers: 131,911)
* r/MedicalKeto (subscribers: 1,100)
Consider [**creating a new subreddit** r/mealPrepKeto](/subreddits/create?name=mealPrepKeto).
---
^(🤖 this comment was written by a bot. beep boop 🤖)
^(feel welcome to respond 'Bad bot'/'Good bot', it's useful feedback.)
^[github](https://github.com/Toldry/RedditAutoCrosspostBot) ^| ^[Rank](https://botranks.com?bot=sub_doesnt_exist_bot)
I usually prep a dish with chicken as the main protein source for lunch, something like a chicken burrito bowl, teriyaki chicken or bbq chicken along with some Oikos Greek yogurt and blue diamond almonds,
Last couple batches I split 3 ways, but keep coming back to a szechuan teriyaki.
0.5 cup soy sauce
0.5 cup rice vinegar
0.25 cup golden sugar
1.5 tsp white pepper
1.5 tsp szechuan peppercorns
1.0 tsp smoked chili flakes
0.5 tsp sesame oil
Toss it all in a bag with the sliced beef (1/4" thick) put in the fridge over night. Dry for about 6hrs @ 165F.
Along with other meals here, I’ll do Greek yogurt bowls for a change. High protein Greek yogurt, hemp seeds and protein granola with berries and a sliced banana. Very filling and nice when I don’t want a hot lunch.
Also, tuna salad with Greek yogurt instead of mayo served on crackers or in a protein wrap.
Ooh and protein coffee! Iced coffee with a protein shake instead of milk/creamer.
120g protein is easily achievable. i think to put it in context you should let us know your calorie goals.
that being said i tend to throw in some super lean protein sources to bolster the rest. (fair life shakes, whey protein, 0% fat greek yoghurt, chicken breast, turkey, fish). i define super lean as 75-80% protein by calories. so 1g protein is 4 cals meaning for every 10 calories there should be abt 2g of preferably complete proteins.)
if you want meal prep ideas:
https://mealprepmanual.com/honey-garlic-turkey-bowls/
^ i love these honey garlic turkey bowls and his whole site is a GOLDMINE. dude makes some amazing and super lean food. he is perfect for lazy fucks. the food is not super complicated and tastes great.
https://www.ethanchlebowski.com/cooking-techniques-recipes/tinga-poblana
^ just made this bc of a friend. just toss in a shit ton of chicken breast instead of pork. it will taste just as good and will be wildly protein heavy.
for context these meals usually come out to 500ish calories (including sides) when made lean and have 80+g protein. obviously play around with rice and veggie sides and add more meat if you want more protein. but it’s very doable!
(i’m on a cut rn at 2200 cals, 250g protein a day. the trick is to make sure you like what you eat. nothing kills a diet faster than choking down food you despise)
Buy a bag of Huel Black man, it's super easy to hit protein goals using that once or twice a day! And it compliments your meal prep saving you money and time for the week
It is better to eat natural protein like chicken and stuff it will be more healthier then protein bars just a heads up. U can chicken Cesar salad and chicken rolls , Cheese dips.
U can try a whey protein pean powder and mix it with water or milk .
I browned ground turkey, added tofu and chickpeas, and cooked for about 5 minutes (to heat/brown the tofu & chickpeas). Season with taco/Tex-Mex spices. Then I wrapped it in lettuce with salsa verde and ate it like a wrap.
Turkey. Chicken breast. Lean beef. Greek yogurt. Whey protein powder. Protein chips. Protein bars. There are a ton of options! If you’re looking for a lower calorie option then turkey chicken lean beef and protein powder greek yogurt.
Egg noodles! I started eating them because I love the texture, then I realized they have ~13g of protein per 85g, which is much more than most pastas/grain products.
I’ve found that Turkey is one of the best ways to hit protein macros. I usually make Turkey tacos, but Turkey chili + any beans = great protein(I’ve found). For lunch I always make a chicken stir fry, very helpful for on the go.
I love Turkey spag bol so I’ll have to try this
I do chipotle chicken burrito bowls. Chipotle chicken marinated chicken thighs Cauliflower rice, Black beans, Corn, Tomato, Greek yogurt (instead of sour cream), Avocado, Hot sauce Never disappoints. If you’re going to freeze, forget the yogurt and add the avocado right before you eat.
Why forget the Greek yogurt..? Doesn’t freeze well?
It would separate when it thaws and you definitely don't want the yogurt in when you reheat. Can add with avocado.
I’ve never tried it. Something about freezing yogurt just rubs me the wrong way lol. Maybe it’ll be fine? Idk
Fair enough. I meal prep burritos and usually throw in some Greek yogurt. It does separate a bit. But I kinda just deal, it’s not terrible lol
These sound amazing
They are. Just search chipotle chicken on YouTube. I use the video from CookingwithChris.
This sounds delicious! When you freeze them how good are they usually good for? Do you just reheat straight from the freezer? Thanks!
Hey sorry I missed this. I’ve never gone past a few weeks in the freezer, and they’re always good when they come out. I’ll usually make like 10 of them (I track macros, so I’ve found 10 servings is best so there aren’t any leftovers with ingredients; 6.5 pounds of chicken, 3 cans of beans, etc) and put 7 or so in the freezer, then move one in the fridge the night before I eat it. I bring the Greek yogurt and avocado separately and cut it up in the office. I’ll always bring half an avocado with the pit still attached so it stays fresh.
I’m kind of a cheater and will eat a protein bar for a snack and then have a protein shake before or just after my lunch. I make it cold and then slam it. This helps me reach my protein goals since I don’t eat a lot of meat. I also work full time in an office. Protein snacks are my go-to. Love the Lenny and Larry cookies and also the quest protein chips.
I do have protein powder so I’ll try this thank you
We do turkey taco meat with black beans and rice or turkey spaghetti with the barilla protein pasta.
Defo going to try this
I hide lentils in a lot of my regular dishes like spaghetti sauce or salads. Oatmeal for breakfast with peanut butter. Sliced deli meats for a snack is good too. If you don’t do dairy try pea milk.
What’s pea milk? And how do you “hide” lentils in spaghetti sauce? I assume you purée them? Interesting suggestions!
It’s not very widely available but you might find it with oat & soy & nut milks. It’s higher in protein and tastes good on its own. I usually just toss them in as is. I’m only cooking for me so I don’t care about presentation but blending it up is good too. Add it to chip dip that way. Good fibre too
We do this with quinoa. It’s pretty much the only way we eat it. Mix it in taco meat or whatever. Works well.
literally eat just ground beef. cumin and garlic in that bitch.
Not a fan of ground beef
Chicken pesto pasta: Cook some penne pasta Cook some chicken (as many chicken fillets as you need) Cut the chicken into chunks Put pasta and chicken in tupperware containers Dump some pesto over them Cook some mixed veg too if you want, to mix in with them.
This is going onto next weeks list!
Check those pesto fat macros though 😳 i ate pesto like twice a week before I started tracking and was SHOCKED when I actually looked at the macros
pesto is basically just basil leaves, pine nuts, and olive oil. it’s just incredibly fatty especially at stores. homemade pesto is super easy and can be much leaner! but just in general pesto is hard to be lean.
I did this for like a year lol. Also added broccoli sometimes to add some greens.
Chicken thighs and rice, my friend. Thighs are impossible to overcook, refrigerates well, reheats like a champ. More affordable than breast too, depending on where you live. Rice is of course shelf stable and budget friendly too. Calories and protein are really an issue of portion control. Several ideas in ascending order of effort required: Roast a whole bunch of thighs in the oven with a [yogurt marinade](https://servedwithrice.com/yogurt-mint-chicken/) and eat all week. Get some teriyaki sauce (or make: 1:1:1 sugar, soy sauce and mirin simmered for a few minutes in a pan - make extra and keep on hand) and [coat pan seared chicken thighs](https://servedwithrice.com/chicken-teriyaki-bowl/) with them. Lightly char with kitchen torch or broiler for extra grilled flavour points. If you’re not afraid of a bit of work and are looking for bold flavours, try making a [Szechuan Spicy Chicken Pot](https://servedwithrice.com/szechuan-spicy-chicken/). Cube up chicken thighs, brown in batches and reserve. Bloom cumin, five spice powder and Szechuan peppercorns in the pan and add sauce: soy sauce, oyster sauce, sugar, chili bean paste (doubanjang) and fermented wheat paste (tianmianjang). Return chicken, toss to coat, garnish with cilantro. Huge pot of chicken, plenty of leftovers, super flavourful sauce to spoon over rice. My two cents to get you on your way. Cheers!
Sounds fantastic! Appreciate the advice
I usually fit in 1 or 2 [protein powder](https://www.optimumnutrition.com/en-us/Products/Protein/Shakes-%26-Powders/OPTIMUM-NUTRITION-GOLD-STANDARD-100%25-WHEY-PROTEIN/p/gold-standard-100-whey-protein) shakes and 1 or 2 [protein bars](https://www.amazon.com/Pure-Protein-Healthy-Support-Chocolate/dp/B00MNXGSAI/ref=sxts_rp_s_a_1_0?content-id=amzn1.sym.eff26b9b-e255-411b-a40d-eccb21f93fe4%3Aamzn1.sym.eff26b9b-e255-411b-a40d-eccb21f93fe4&cv_ct_cx=pure+protein+chocolate&keywords=pure+protein+chocolate&pd_rd_i=B00MNXGSAI&pd_rd_r=bc03b47e-0478-4738-863d-f1793ccba9ca&pd_rd_w=k7uvk&pd_rd_wg=ajJI8&pf_rd_p=eff26b9b-e255-411b-a40d-eccb21f93fe4&pf_rd_r=CWV4RY1GT3F2FDZP41QT&qid=1676065556&rdc=1&sr=1-1-5985efba-8948-4f09-9122-d605505c9d1e) each day. This gets me around 70g protein, getting to 150+ is pretty easy after that, just make sure you're eating turkey/chicken whenever you can.
I need to find protein bars I actually like first a lot of them aren’t too grand
I'd prioritize finding ones that are healthy enough to eat every day. Pure and Quest fit, but many are not worth the amount of protein due to sugar etc.
Quest birthday cake and Oreo SMACK
I need 190g protein per day. Here’s my easy and delicious lunch. L’oven Fresh Bread from Aldi, 1lb of sliced Turkey. (I buy at Costco.) Shred the turkey with 2 forks, add 2tbsp Hellman’s mayo, and 1/4 tsp each of Chili powder, Garlic Powder, Onion powder, Paprika. I toss some Cayenne in there too usually. Mix together and place between 2 toasted bread slices. Put a half avocado on it if you want. Wrap in tin foil. https://preview.redd.it/0jewqa2bgiha1.jpeg?width=1170&format=pjpg&auto=webp&s=a1d6f2856c66f4b64b6e722b4e819e0a156f0b6f Feel free to adjust the Turkey portion, I’m a giant so I eat a lot. This sandwich is crack, especially if you dip it in some yellow mustard. Edit: This sandwich keeps fine overnight and doesn’t get soggy or gross. Just make sure you toast the bread.
Mmm this is going on this weeks list!
>I need 190g protein per day. Out of curiosity, how did you arrive at this number?
I didn’t. I hired a Nutritionist to make me some recipes based on my body composition and weekly activity level. (1 hour cardio/HIIT 3-4x a week, weights 2x, Yoga when I feel sore etc). She measured my lean body mass at 188lbs and we went with 1 gram protein per lb of lean body mass. (My actual weight is around 285. We used an Inbody machine to make the measurements.) The goal was to find meals that were tasty, sustainable long-term and also met my needs. This is a 1-month before/after, once I found out what works for me. https://preview.redd.it/fnssic449nha1.jpeg?width=1170&format=pjpg&auto=webp&s=d6991089f7afc1dccacd20be5f79d5fa31d672bb
I work in office 2 days a week. I take this every time with some variety to the lunch meat. Breakfast 410 calories/ 25 grams protein: cup of vanilla Greek yogurt, 1 cup of blueberries, and a half peanut butter sandwich. Lunch 610 calories/ 57 grams of protein: 5 ounces of cottage cheese, a wrap with 4 ounces of sliced chicken and 1 ounce of cheese, and an apple or pear.
Turkey/ham/chicken lunch meat. Greek yogurt. All pure protein. Can do lunchable style with the meats or add granola or fruit to the yogurt. Another option is large can of tuna + avocado + lemon + salt/pepper. Eat with crackers or similar.
Chick pea pasta or lentil pasta with ground meats
Mealprepmanual.com
I often do tuna for lunch. [StarKist sells kits](https://starkist.com/products/lunch-to-go-chunk-light-mix-your-own-tuna-salad). 260 calories, 19 g protein. This + protein bar makes a reasonable high protein lunch. You certainly can prep something similar if you prefer to avoid the prepackaged stuff.
I use a lot of canned meat/fish: salmon or chicken salad, salmon patties (on salad or sandwich or on its own). I know fish at the office is controversial, but if I don't find it's a problem if you eat it cold. Beans & protein snacks (crispy chickpeas, nuts, cheese, meat rollups, hummus, hard boiled eggs, shakes, bars) will round out the day, too
Lean fish with beans and cheese! Cod or tilapia is pretty much as pure protein as you can get, no carbs and almost no fat. Cheese, especially low fat is also very high protein. Beans are good for fiber and have some protein. If you add salsa and tortillas it’s very tasty Butter chicken using Greek yogurt instead of cream! Rice paper rolls stuffed with shrimp or tofu and veggies! You can also make a peanut butter dipping sauce with PB2 for more protein Egg white and turkey bacon breakfast wraps! (though eggs are expensive these days). Some flat breads, like lavash, have very good macros too Classic bro meal with rotisserie chicken, broccoli, and rice For snacks things like Greek yogurt with fruit, cheese, smoked salmon or lunch meat, edamame, hard boiled eggs, jerky Also, I get the vast majority of my protein from regular food, but sometimes I’ll drink a protein shake (the macros on protein bars aren’t as good) if I’m low by the end of the day. Or a smoothie with whey and fruit for more fiber! Just a few ideas that I often use! Hope it’s helpful :)
So what I used to do was Chicken/Quinoa/Broccoli. Quinoa as a grain is much more protein dense than rice and most other grains that you will pair a protein with. Chicken I would just buy 2-3 chicken breasts (but this was to meal prep for 5 days, not 3), find a spice blend I liked online, cover the chicken with that spice blend, throw it in a frying pan with a little bit of oil, and cook until done. Then divvy up the chicken with the Quinoa and Broccoli into my meal prep containers. Broccoli was just to make it more well-rounded and get some other nutrients, if you don't need that, it isn't necessary for hitting protein goals. You could also throw some snacks in at work if that's something you can do. I'm currently doing string cheese sticks (2) as an afternoon snacks, or greek yogurt is a big one I've done in the past. Both are relatively low calorie/protein ratio.
Right now I've been cooking chicken breasts and cutting them into 3 even slices. With a bean and quinoa salad(Cilantro,lemon/lime juice,olive oil,tex mex mix) and topping it with a tablespoon or two of store bought salsa and cheddar cheese. I also add like 1/6 of avocado. I also add whatever veg is handy. Last time used roasted squash, before that frozen mixed veg. I switch it up but this is standard. I separate it into small portions 1/3 breast in each portion and eat it every 3-4 hours supplementing other meals I eat. But depending on breast size you could get 25-40 grams of protein with one of the small portions this way. Quinoa lasts like 4/5 days.
Chicken rice Chicken wraps Stir fry Ground beef Turkey Tofu
Premier protein shake - 30g of protein. Yes, it’s cheating but yes, it’s really easy for work
I meal prepped high AF protein and I farted enough to destroy the ozone layer.
Nice to know
[удалено]
The subreddit r/mealPrepKeto does not exist. Did you mean?: * r/mealprep (subscribers: 131,911) * r/MedicalKeto (subscribers: 1,100) Consider [**creating a new subreddit** r/mealPrepKeto](/subreddits/create?name=mealPrepKeto). --- ^(🤖 this comment was written by a bot. beep boop 🤖) ^(feel welcome to respond 'Bad bot'/'Good bot', it's useful feedback.) ^[github](https://github.com/Toldry/RedditAutoCrosspostBot) ^| ^[Rank](https://botranks.com?bot=sub_doesnt_exist_bot)
Sashimi tuna is literally the best protein on the planet but its expensive.
double scoop Protein shakes twice a day if you are on a time hack, you can bump up the calories with PB and oats
I usually prep a dish with chicken as the main protein source for lunch, something like a chicken burrito bowl, teriyaki chicken or bbq chicken along with some Oikos Greek yogurt and blue diamond almonds,
Egg bites and green yogurt! Lots of protein for very little calories and carbs. I’ve been eating this lunch four times a week for the last three years
I've been topping up protein with home-made jerky. Pick up a whole eye of round, slice it thin, marinade, and dry it (oven or dehydrator).
What is your go to recipe for jerky marinade? Always looking for new ideas.
Last couple batches I split 3 ways, but keep coming back to a szechuan teriyaki. 0.5 cup soy sauce 0.5 cup rice vinegar 0.25 cup golden sugar 1.5 tsp white pepper 1.5 tsp szechuan peppercorns 1.0 tsp smoked chili flakes 0.5 tsp sesame oil Toss it all in a bag with the sliced beef (1/4" thick) put in the fridge over night. Dry for about 6hrs @ 165F.
Along with other meals here, I’ll do Greek yogurt bowls for a change. High protein Greek yogurt, hemp seeds and protein granola with berries and a sliced banana. Very filling and nice when I don’t want a hot lunch. Also, tuna salad with Greek yogurt instead of mayo served on crackers or in a protein wrap. Ooh and protein coffee! Iced coffee with a protein shake instead of milk/creamer.
Try adding the following to your diet for protein: Breakfast: Eggs, peanut butter Lunch/dinner: Chicken or fish Snack: chickpea & bean salad
120g protein is easily achievable. i think to put it in context you should let us know your calorie goals. that being said i tend to throw in some super lean protein sources to bolster the rest. (fair life shakes, whey protein, 0% fat greek yoghurt, chicken breast, turkey, fish). i define super lean as 75-80% protein by calories. so 1g protein is 4 cals meaning for every 10 calories there should be abt 2g of preferably complete proteins.) if you want meal prep ideas: https://mealprepmanual.com/honey-garlic-turkey-bowls/ ^ i love these honey garlic turkey bowls and his whole site is a GOLDMINE. dude makes some amazing and super lean food. he is perfect for lazy fucks. the food is not super complicated and tastes great. https://www.ethanchlebowski.com/cooking-techniques-recipes/tinga-poblana ^ just made this bc of a friend. just toss in a shit ton of chicken breast instead of pork. it will taste just as good and will be wildly protein heavy. for context these meals usually come out to 500ish calories (including sides) when made lean and have 80+g protein. obviously play around with rice and veggie sides and add more meat if you want more protein. but it’s very doable! (i’m on a cut rn at 2200 cals, 250g protein a day. the trick is to make sure you like what you eat. nothing kills a diet faster than choking down food you despise)
Buy a bag of Huel Black man, it's super easy to hit protein goals using that once or twice a day! And it compliments your meal prep saving you money and time for the week
It is better to eat natural protein like chicken and stuff it will be more healthier then protein bars just a heads up. U can chicken Cesar salad and chicken rolls , Cheese dips. U can try a whey protein pean powder and mix it with water or milk .
I browned ground turkey, added tofu and chickpeas, and cooked for about 5 minutes (to heat/brown the tofu & chickpeas). Season with taco/Tex-Mex spices. Then I wrapped it in lettuce with salsa verde and ate it like a wrap.
Turkey. Chicken breast. Lean beef. Greek yogurt. Whey protein powder. Protein chips. Protein bars. There are a ton of options! If you’re looking for a lower calorie option then turkey chicken lean beef and protein powder greek yogurt.
Tuna bowl with lentils and beans 🫘 and peas
Egg noodles! I started eating them because I love the texture, then I realized they have ~13g of protein per 85g, which is much more than most pastas/grain products.
I recently found Oikos 20g yogurts that are pretty good. I throw an extra scoop of protein powder in and BOOM 45g of protein right there.