High‑Protein Meal Prep Ideas | Bulk‐Cook Recipes

Key Takeaways

• Variety: Mix animal and plant proteins for balance.
• Macros Matter: Aim for ~30 g protein per meal.
• Batch Cooking Strategy: Use a 2×2×2 method—2 proteins, 2 carb bases, 2 sauces—to stay interesting.
• Storage & Safety: Prep, cool, portion, and store properly; freeze half to maintain freshness.

1. Weekly Batch‑Cooking Framework

Outline a prep session covering:

• Protein sources: chicken breast, turkey chili, baked tofu
• Carbs: brown rice + quinoa mix, sweet potato wedges
• Veggies/sides: broccoli, pepper medley, chickpea bean salad
• Sauces/dressings: Greek yogurt tahini, peanut‑ginger, pesto
  Explain how to combine for varied meals with macro targets.

2. Top Time‑Saving Recipes (Macros included)

1. Greek Chicken Quinoa Bowls (35 g protein): grilled chicken, quinoa, spinach, tzatziki.
   [IMAGE PROMPT: Clean overhead shot of four meal‑prep containers each with grilled chicken breast, quinoa, spinach, and a small container of tzatziki sauce—bright, natural kitchen light.]
2. Turkey Burrito Bowls (30 g): seasoned ground turkey, beans, peppers, brown rice, guac.
3. Teriyaki Tofu Stir‑Fry (25 g): baked tofu, mixed veg, rice noodles.
4. Spicy Salmon & Sweet Potato (34 g): sheet‑pan baked salmon, roasted sweet potato, asparagus.

3. Plant‑Forward High‑Protein Ideas

• Peanut Chickpea & Rice Bowls (30 g) – inspired by Delish youtube.com+8healthclub.methodgym.com+8reddit.com+8allrecipes.comgq.comyoutube.com+3us.myprotein.com+3healthclub.methodgym.com+3eatingwell.com+3eatingwell.com+3eatingwell.com+3timesofindia.indiatimes.com+4delish.com+4bonappetit.com+4eatingwell.comtimesofindia.indiatimes.com
• Dense Bean Salad Jars – trend noted by BHG bhg.com

4. Macro‑Tracking & Portioning Guide

Provide quick macro calculator table and portioning visuals.

5. Meal Prep Calendar & Storage Tips

• Sunday: cook proteins, grains, roast veg.
• Monday–Wednesday: fridge meals.
• Thursday–Sunday: frozen meals thawed.
  Storage times: fridge 4 days, freezer 3 months.

6. Budget & Bulk‑Buy Advice

• Buy frozen produce
• Reusable glass containers
• Rotate proteins weekly

Conclusion

A robust, flexible meal-prep system combining taste, nutrition, affordability—with macros and visuals built in for user ease.