Low Calorie High Protein Meal Prep for Fat Loss (25g+ Protein Per Meal)
A collection of five easy, high-protein meal prep recipes designed for fat loss that keep you satisfied without feeling deprived. Each recipe delivers 25g+ protein per serving at under 400 calories, featuring simple ingredients and straightforward techniques.
Equipment
- sheet pans
- large skillet
- muffin tin
- slow cooker
- mixing bowl
- baking sheet
Ingredients
- 2 lbs chicken breasts
- 3 cups broccoli florets
- 2 cups Brussels sprouts
- 3 tablespoons olive oil
- 4 cloves garlic
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 lemon
- Salt and pepper to taste
- 2 lbs ground turkey
- 4 cups cauliflower rice
- 1 packet taco seasoning
- 3/4 cup salsa
- 1/2 cup cheddar cheese
- 1/2 cup Greek yogurt
- Fresh cilantro
- 4 white fish fillets
- 3 tablespoons fresh dill
- 2 lemons
- 4 cups asparagus
- 12 large eggs
- 1/2 cup whole milk
- 2 cups fresh spinach
- 1/2 cup diced turkey
Instructions
- Sheet Pan Chicken: Preheat oven to 400°F. Pat chicken dry, place on pan with oil, thyme, oregano, salt and pepper. Toss vegetables with oil, garlic, salt and pepper on second pan. Roast both 25-30 minutes until chicken reaches 165°F. Squeeze lemon juice over everything. Cool and divide into containers.
- Turkey Tacos: Heat oil in skillet over medium-high heat. Cook ground turkey 6-8 minutes breaking apart. Add taco seasoning and water, simmer 2 minutes. In separate skillet, sauté cauliflower rice 4-5 minutes. Divide rice into containers, top with turkey, salsa, cheese, yogurt and cilantro.
- Baked Fish: Preheat oven to 400°F. Arrange fish fillets on parchment paper. Whisk together oil, dill, lemon zest, lemon juice, garlic, salt and pepper. Brush mixture over fillets. Toss vegetables with remaining mixture and spread around fish. Bake 12-15 minutes until fish flakes easily.
- Egg Muffins: Preheat oven to 350°F and spray muffin tin. Whisk eggs and milk together. Fold in spinach, turkey, cheese, salt and pepper. Divide among muffin cups. Bake 20-22 minutes until set. Cool 5 minutes and pop out.
- Beef Chili: Layer ingredients in slow cooker and cook on low until flavors develop and meat is tender.
Notes
Store in airtight containers in refrigerator for up to 5 days. Egg muffins can be frozen for up to 3 months. Each recipe is designed to make 5 meal prep servings. Reheat portions as needed throughout the week. These meals taste best when fresh but maintain quality throughout the week when properly stored.