Quick High Protein Meal Prep for Busy People (3 Complete Meals in 1 Hour)
This high-protein meal prep system helps you prepare three completely different meals in just one hour. Featuring Asian-inspired chicken teriyaki bowls, Mediterranean beef and quinoa bowls, and spicy shrimp tacos, each meal delivers over 30 grams of protein and provides delicious variety throughout the week.
Equipment
- rice cooker or saucepan
- 2 large skillets
- cutting board
- chef's knife
- mixing bowls
- meal prep containers
- wooden spoon
Ingredients
- 1.5 lbs boneless skinless chicken breast
- 2 cups broccoli florets
- 1 cup shredded carrots
- 2 cups cooked brown rice
- 1/3 cup low-sodium teriyaki sauce
- 1 tbsp sesame oil
- 2 tsp minced garlic
- sesame seeds for garnish
- 1.5 lbs 93% lean ground beef
- 1.5 cups cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, diced
- 1/2 cup crumbled feta cheese
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- 1.5 lbs large shrimp, peeled and deveined
- 2 tsp chili powder
- 1 tsp cumin
- 1/2 tsp paprika
- 2 cups shredded cabbage
- 1 lime, juiced
- 1/4 cup plain Greek yogurt
- 8 small whole wheat tortillas
- fresh cilantro
- hot sauce (optional)
Instructions
- Cook the brown rice and quinoa according to package directions, using broth if desired for additional flavor.
- Cut the chicken into bite-sized pieces and season lightly. Toss shrimp with chili powder, cumin, paprika, and salt.
- Chop all vegetables including broccoli, carrots, tomatoes, cucumber, onion, and cabbage.
- Heat sesame oil in a skillet and cook the chicken until golden and cooked through. Add garlic, broccoli, carrots, and teriyaki sauce. Cook until vegetables are crisp-tender.
- Cook the ground beef in a separate skillet until browned. Drain excess fat and season with oregano, salt, and pepper.
- Cook the seasoned shrimp in a skillet for about 2 minutes per side until pink and opaque.
- Assemble the teriyaki bowls by dividing rice, chicken mixture, and sesame seeds among four containers.
- Assemble the Mediterranean bowls with quinoa, beef, tomatoes, cucumber, onion, feta, olive oil, and red wine vinegar.
- Prepare the shrimp taco meals by storing shrimp separately from tortillas. Combine cabbage with lime juice and portion Greek yogurt for serving.
Notes
Store chicken and beef meals in airtight containers for up to 5 days. Shrimp meals are best enjoyed within 3 days. Chicken and beef bowls freeze well for up to 3 months. Keep taco components separate until serving to maintain freshness and texture.