3 MEALS, 75 MINUTES & 100G OF PROTEIN! 💪🍱
Here’s my high-protein meal prep for the week! We’re making chocolate chip baked oats for breakfast, one-pot chicken tomato pasta for lunch, and tofu fried rice for dinner. Three delicious meals prepared in around 75 minutes to make your week easier!
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THIS WEEK’S MEAL PREP –
BREAKFAST – 🍪
Cookie Dough Baked Oats
~365 kcal | ~27g protein
INGREDIENTS –
3 cups oats
2.5 cups almond milk
4 eggs
2 tsp vanilla extract
4 scoops vanilla protein powder
1 tsp baking powder
5 tsp monk fruit sweetener
20g dark chocolate chips
METHOD –
Blend the oats, almond milk, eggs, vanilla extract, protein powder, baking powder and sweetener until smooth.
Pour into an oven-safe dish and top with dark chocolate chips.
Bake at 180°C / 350°F for around 25 minutes, or until cooked through.
LUNCH – 🍝
One-Pot Chicken Tomato Pasta
~473 kcal | ~40g protein
INGREDIENTS –
70g wholewheat pasta (uncooked)
200g cooked chicken
300ml passata sauce
100g mushrooms
1/2 brown onion
100g courgette
2 cups spinach
2 tsp garlic
1 1/2 tsp salt
Extra water, as needed
METHOD –
Chop the vegetables.
Add everything except the cooked chicken and spinach to a large saucepan, adding extra water if needed.
Bring to the boil, then reduce the heat and simmer for 10–15 minutes until the pasta is cooked, stirring regularly.
Remove from the heat and stir in the cooked chicken and spinach.
DINNER – 🍚
Tofu Fried Rice
~500 kcal | ~30g protein
INGREDIENTS –
250g microwave brown rice
280g tofu
2 eggs
2 carrots
1 celery stalk
1/2 brown onion
2 cups spinach
1 tsp garlic
1/2 tbsp olive oil
Salt and pepper, to taste
Sriracha, for serving
METHOD –
Chop the tofu and vegetables.
Cook the tofu and vegetables with olive oil, garlic, salt and pepper for 5–10 minutes, until the vegetables soften and the tofu is golden.
Add the rice and eggs, then cook while stirring until the eggs are fully cooked and everything is combined.
Divide into portions and serve with sriracha.
TOTAL MEAL PREP –
Preparation time: ~75 minutes
Meals: Breakfast, lunch & dinner
Total calories: ~1,300 kcal
Total protein: ~100g
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RECIPE & NUTRITION
BREAKFAST – 🍪
Cookie Dough Baked Oats
~365 kcal | ~27g protein
INGREDIENTS –
3 cups oats
2.5 cups almond milk
4 eggs
2 tsp vanilla extract
4 scoops vanilla protein powder
1 tsp baking powder
5 tsp monk fruit sweetener
20g dark chocolate chips
METHOD –
Blend the oats, almond milk, eggs, vanilla extract, protein powder, baking powder and sweetener until smooth.
Pour into an oven-safe dish and top with dark chocolate chips.
Bake at 180°C / 350°F for around 25 minutes, or until cooked through.
LUNCH – 🍝
One-Pot Chicken Tomato Pasta
~473 kcal | ~40g protein
INGREDIENTS –
70g wholewheat pasta (uncooked)
200g cooked chicken
300ml passata sauce
100g mushrooms
1/2 brown onion
100g courgette
2 cups spinach
2 tsp garlic
1 1/2 tsp salt
Extra water, as needed
METHOD –
Chop the vegetables.
Add everything except the cooked chicken and spinach to a large saucepan, adding extra water if needed.
Bring to the boil, then reduce the heat and simmer for 10–15 minutes until the pasta is cooked, stirring regularly.
Remove from the heat and stir in the cooked chicken and spinach.
DINNER – 🍚
Tofu Fried Rice
~500 kcal | ~30g protein
INGREDIENTS –
250g microwave brown rice
280g tofu
2 eggs
2 carrots
1 celery stalk
1/2 brown onion
2 cups spinach
1 tsp garlic
1/2 tbsp olive oil
Salt and pepper, to taste
Sriracha, for serving
METHOD –
Chop the tofu and vegetables.
Cook the tofu and vegetables with olive oil, garlic, salt and pepper for 5–10 minutes, until the vegetables soften and the tofu is golden.
Add the rice and eggs, then cook while stirring until the eggs are fully cooked and everything is combined.
Divide into portions and serve with sriracha.
TOTAL MEAL PREP –
Preparation time: ~75 minutes
Meals: Breakfast, lunch & dinner
Total calories: ~1,300 kcal
Total protein: ~100g
#MealPrep #HighProteinMealPrep