3-Ingredient High Protein Recipes for Beginners (Meal Prep Friendly)
A simple, protein-packed ground meat dish with aromatic vegetables and bold seasonings that delivers 28g of protein per serving without complicated techniques or special ingredients. Ready in under 20 minutes and freezer-friendly for meal prep.
Equipment
- large skillet
- wooden spoon or spatula
- sheet pan for cooling
Ingredients
- 1.5 lbs lean ground protein (ground turkey, ground chicken, or 93% lean ground beef)
- 1 large onion or 2 cups diced bell peppers
- 1/4 cup soy sauce or 2 tablespoons everything bagel seasoning mixed with 2 tablespoons olive oil
Instructions
- Step 1: Heat a large skillet over medium-high heat until hot.
- Step 2: Add ground meat to the hot pan and break it into smaller pieces with a wooden spoon, cooking for 5-7 minutes until mostly browned.
- Step 3: Push the browned meat to the side, add diced onion or bell pepper to the cleared space, and cook for 2-3 minutes, then stir together.
- Step 4: Pour in soy sauce or seasoning mixture and stir until evenly coated. Cook for 1-2 minutes until liquid reduces slightly.
- Step 5: Cool on a sheet pan if meal prepping, then portion into containers.
Notes
Keeps in fridge for 4 days or freezer for 3 months. For protein boost, add 1-2 eggs while meat is warm. For grain bowls keep liquid in; for lettuce wraps let it firm up uncovered in fridge. Can triple the batch and freeze in portions. Serve over rice, in lettuce wraps, or tossed with pasta. Optional tweak: portion into ice cube trays before freezing for easy single servings.