We share 5 recipes for preparing meals rich in protein! Some new inspiration if you’re looking to increase your protein intake.
Hello friends! How are you? I hope you’re handling the chaos of the holiday season well.
Today I want to talk about proteins and the importance of preparing healthy meals. Personally, I aim to consume 4 to 5 palm-sized servings of protein each day, considering factors like my goals, activity level, and body composition. However, I have found that reaching this protein goal can be a challenge if I haven’t done some planning and preparation. I’ve found that having protein available in the refrigerator for an easy meal makes a significant difference when it comes to preparing healthy lunches and busy weeknight dinners. Additionally, to make it easier to reach my daily protein goal, I now spend time each week chopping vegetables and preparing some basic proteins. This way, I’m better prepared to prepare a protein-rich dinner or other meal that meets my protein needs and helps me build muscle. However, in addition to protein, it is important to focus on consuming omega-3 fatty acids, which are beneficial for overall health.
For today’s post, I’m sharing some super easy recipes, including an easy and tasty whole chicken recipe, with great sources of protein if you’re looking for new inspiration! These are meat-based, but here are some plant-based protein ideas for my vegetarian and vegan friends: Tempeh Bacon, Edamame, Black Beans, Mung Bean Paste, Instant Pot Sprouted Tofu and Lentil Scramble.
I had to use a stock photo because I have a hard time making meat look appetizing…and I think the asparagus is fake? Taking votes)
5 recipes for preparing meals rich in protein
Whole Chicken in Crockpot Pot
- Preparation time: 15 minutes
- Cooking time: 4-6 hours/8 hours
Ingredients:
- 1- 3.5-4.5 pounds whole chicken, giblets removed and dried
- 1 sweet onion, chopped
- Salt, to taste
- Pepper, to taste
Instructions:
Place onion in the bottom of a 6-quart crock pot. Add the chicken, breast side down. No liquid is needed as the chicken will make its own juice with the onion and fat from the chicken skin. Season liberally with salt and pepper. Cook on low for 8 hours or on high for 4 to 6 hours until the internal temperature is 165ºC in the thickest part of the chicken. Let cool completely, remove the skin and bones, and shred the chicken or cut up whole pieces of thighs, breasts, and wings to save for meals throughout the week.
Meal Ideas:
- BAS: $$ large salad with all the veggies and avocado, plus shredded chicken and Primal Kitchen Ranch dressing (I ordered mine from Prosperous market)
- Airfryer chicken with broccoli and whipped potatoes
- chicken enchiladas
- Burrito bowls with chicken, black beans, rice, cilantro, sour cream, etc.
- chicken salad
Skillet Creamy Dill Salmon
- Preparation time: 15 minutes
- Cooking time: 20 minutes
Ingredients:
- 1- 1.5 pounds whole salmon fillet
- 3 tablespoons avocado oil mayonnaise
- 1 teaspoon fresh dill
- 1 teaspoon grainy mustard
- Pepper
- Salt
- 1 tablespoon onion powder
- 4 lemon slices
Instructions:
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Place the salmon skin side down. Combine mayonnaise and grainy mustard in a small bowl. Spread evenly over top of salmon. Sprinkle with fresh dill, onion powder, salt and pepper.
Bake for 20 minutes or until internal temperature reaches 140 degrees.
Meal Ideas:
- Add your favorite vegetables
- Accompany it with sweet potato or whipped potatoes.
- Place on zoodles
- Serve with protein rice* or rice pasta.
- Cut into small pieces and put inside a seven almond flour tortilla with vegetables and tomatoes.
- Turn it into a skillet by surrounding it with chopped asparagus and zucchini.
- Add protein rice* if you want starch
- *Protein rice: 1 cup jasmine rice 1 ½ c. chicken bone broth. Boil the rice and chicken broth. Reduce heat to low, cover and simmer for 15-20 minutes. Remove from heat, keep covered and let rest for 10 minutes. Stir with a fork and serve.
Juicy brined oven-roasted turkey breast
- Preparation time: 20 minutes
- Cooking time: 60-90 minutes
Ingredients:
- 3.5-5 pounds bone-in turkey breast
- 1 cup pickle juice
- ½ cup coarse salt, such as Redmonds Real salt
- 1 tablespoon onion powder
- ½ teaspoon garlic powder
- 2 tablespoons dried chives
- 1 tablespoon black peppercorns
- 2 cups chicken bone broth
- 2 tablespoons ghee or olive oil
Instructions:
In a 2-gallon Ziploc bag, combine all ingredients except bone broth and ghee/olive oil. Add enough clean, filtered water to cover the turkey breast. Close the Ziploc bag and place it in the refrigerator overnight or at least 8 hours.
Remove the turkey breast from the brine and pat dry with paper towels. Place in the bottom of a heavy pot and add 2 cups of chicken bone broth.
Rub the turkey breast with ghee or olive oil. Season with additional salt and pepper as desired.
Bake at 375 degrees for 60 to 90 minutes uncovered or until internal temperature reads 165 degrees when a thermometer is inserted into the thickest part of the breast. Let rest for at least 10 minutes before cutting and serving. Store in the refrigerator for up to 4 days. Great for quick lunchtime meals!
Meal Ideas:
- Serve with broccoli and beaten potatoes.
- Serve with baked sweet potato and green beans.
- Become “turkey salad”
- Serve in lettuce cups with peanut sauce.
- Serve with protein rice and asparagus.
Bacon Burgers
- Preparation time: 20-30 minutes
- Cooking time: 8 minutes
Ingredients:
- 1 pound ground beef sirloin or grass-fed ground bison
- 4 pieces raw bacon, thick cut, cut into pieces
- 1 egg yolk
- ½ teaspoon garlic powder
- 1 teaspoon onion powder
- Salt
- Pepper
Instructions:
Combine all ingredients in a bowl until combined. Don’t overmix the meat or it will make the burgers tough. Form 4 equal burgers. Roast or fry until medium. Remove from heat and serve immediately or store in the refrigerator for up to 4 days.
Meal Ideas:
- Perfect for a burger in a bowl for a quick weeknight meal (served with shredded lettuce, tomato, red onion, pickles, cheese if desired, and ketchup and mustard on top)
- Breakfast burger with an egg on top and sautéed asparagus (a quick and easy idea for a protein-rich breakfast)
- Crumble over a baked potato and top with sour cream and chives.
- Great with grilled romaine lettuce, Caesar dressing, and sliced avocados
Turkey Meatballs
- Preparation time: 5 minutes
- Cooking time: 15 minutes
Ingredients:
- 1 pound ground turkey
- 1/4 cup almond flour
- 1 egg
- 1 splash of Worcestershire sauce
- Garlic powder, salt and pepper
Instructions:
Preheat the oven to 375 and line a baking sheet with parchment paper for easy cleanup.
In a large bowl, combine all ingredients (I like to use generous amounts of garlic powder, salt, and pepper) with your hands until well blended.
Use a melon baller and your hands to form 12 to 15 balls and place them on the baking sheet.
Bake for about 15 minutes, until golden brown and internal temperature reaches 165 degrees. Let cool completely and store in a sealed container in the refrigerator for up to 5 days, or in the freezer in a Ziplock bag (<—this is my method).
Meal Ideas:
- Turkey sub with turkey meatballs, Rao’s marinara and basil in your favorite wrap or on toast
- Thai Curry Meatballs! Sauté some vegetables on the stove (like bell pepper, onion, zucchini, and garlic) and then add 1 tablespoon of red curry paste and a can of coconut milk. Add the meatballs, heat them and serve over zoodles or your favorite rice.
- Break into crumbs and add to a scrambled egg.
- Break it down into crumbs and make tacos with 2 of your favorite tortillas, slaw, salsa, and avocado.
So tell me friends: What are your favorite ideas for preparing protein-rich meals? Instant Pot turkey meatballs and eggs are staples around here.
It’s also worth mentioning again that I’ve been buying all of our meat and fish at Butcher Box lately and I’m impressed. far. They have so many organic and wild options, they are a B Corp and everything has been super fresh and delicious. you can use my referral link for ground beef for life and $30 off.
I hope you have a wonderful day and see you soon!
xoxo
gina
Further:
10 protein-rich snacks without protein powder
5 Easy Meal Prep Salad Recipes
My personal meal prep plan
How to cook salmon in 10 different ways
