Macro-Friendly High Protein Meal Prep for Weight Loss
These macro-friendly high protein meal prep bowls combine seasoned chicken breast, fluffy quinoa, fresh vegetables, and a creamy Greek yogurt sauce. Each serving delivers over 40 grams of protein, making it ideal for weight loss, muscle maintenance, and weekly meal prep.
Equipment
- large skillet
- medium saucepan
- mixing bowl
- whisk
- cutting board
- chef's knife
- meal prep containers
- meat thermometer
Ingredients
- 2 lbs boneless skinless chicken breasts
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 1 cup plain non-fat Greek yogurt
- 2 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1 tbsp fresh dill, chopped
- 1/4 tsp salt
- 2 cups dry quinoa
- 4 cups fresh spinach
- 2 cups cherry tomatoes, halved
- 2 English cucumbers, diced
- 1 red onion, thinly sliced
- 1/2 cup crumbled feta cheese (optional)
Instructions
- Pat the chicken breasts dry. Mix paprika, garlic powder, onion powder, salt, and pepper. Rub the seasoning over both sides of the chicken and let sit at room temperature for 10 minutes.
- Rinse the quinoa under cold water. Add quinoa and 4 cups water to a pot, bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Remove from heat, let stand for 5 minutes, then fluff with a fork.
- Heat olive oil in a large skillet over medium-high heat. Sear the chicken for 6–7 minutes per side until the internal temperature reaches 165°F. Rest for 10 minutes, then slice against the grain.
- Whisk together Greek yogurt, lemon juice, garlic, dill, and salt until smooth. Adjust seasoning to taste.
- Divide the cooked quinoa evenly among 5 meal prep containers. Add spinach, sliced chicken, cherry tomatoes, cucumbers, and red onion.
- Store the Greek yogurt sauce separately and add it just before serving to keep the vegetables fresh and crisp.
Notes
Store bowls in airtight containers for up to 5 days. Keep the Greek yogurt sauce separate until serving. Swap chicken for tofu, salmon, or lean ground turkey if desired. For lower calories, reduce quinoa and chicken portions. For higher protein, add extra chicken or egg whites.