Meal prep recipes are circulating around like wildfire these days, as more people are trying out different dishes to cook during the lockdown. With limited options to purchase your usual goods, we are forced to be resourceful in whipping up what we can in our kitchens. However, the lockdown should be no excuse to veer away from our high protein diets to keep ourselves healthy.
Here are five of the easiest meal prep recipes you can try to do at home right now.
Chicken and Quinoa Burritos
A simple burrito contains triple the sources of protein from roast chicken, black beans, and quinoa which is packed with 8 grams of protein per cup. Quinoa is also one of the few organic food that has all nine essential amino acids, making it a complete protein source. Here’s how to meal prep a chicken and quinoa burrito in 25 minutes.
Ingredients:
4 burrito-sized whole wheat tortillas
1 cup shredded roast chicken.
1 cup black beans
1 cup cooked quinoa
1 cup cilantro sprigs
1/2 cup low-fat yogurt
1 cup grated Monterey Jack cheese
1 sliced avocado
Procedure:
Step 1: Cook the quinoa
Step 2: Warm the wheat tortillas and divide evenly into 4 slices
Step 3: Top the tortillas with chicken, beans, quinoa, Monterey Jack, cilantro, yogurt, and avocado
Step 4: Roll the burritos and serve with a side of salsa
Bacon, Beef, and Egg Burger
It may sound like a cheat day meal because of the bacon, but don’t feel guilty just yet because this burger recipe has been modified to contain even more protein that most. Mixing the bacon to the patty itself makes for a tasty, guilt-free burger that you won’t regret eating. This may actually be your favourite go-to meal prep recipe that only takes 20 minutes to make.
Ingredients:
4 slices of chopped bacon
1 1/4 pounds ground beef chuck
2 teaspoons of canola oil
Kosher salt and black pepper
4 large eggs
1 large tomato, sliced
4 English muffins
Procedure:
Step 1: Heat the grill to medium-high then oil the grill grate.
Step 2: In a bowl, mix the beef, bacon, and half a teaspoon each of salt and pepper. Form the mixture into four 3/4 inch thick burger patties, and create a shallow well on top of each patty.
Step 3: Grill the patties at 4 minutes per side to get a medium-rare product
Step 4: Cook the eggs, sunny side up
Step 5: Grill the English muffins for about 10-20 seconds to toast
Step 6: Stack the muffins with the burger patty, tomato, and eggs
Spanish Omelet
A hearty breakfast is the best thing we all want to wake up to, and why not create your own healthy version of this breakfast staple? The Spanish omelet is one of the easiest things to prepare with just some basic items in the kitchen. It also cooks in around 15 minutes, as long as you’ve got the ingredients prepped and ready to go.
Ingredients:
10 large eggs, beaten
2 ounces Spanish chorizo, sliced into thin half-moons
1 large yellow onion, chopped
3/4 pound red potatoes, diced
3/4 cup parsley, chopped
3 tablespoons extra virgin olive oil
1 cup shredded Machego or sharp cheddar cheese
Procedure:
Step 1: Heat the oven to 400 degrees Fahrenheit. Add 1 tablespoon of olive oil in a skillet over medium heat. Place the yellow onion and cook it for 5 minutes.
Step 2: Add the potatoes, chorizo, and half a teaspoon each of salt and pepper. Cook for about 10 minutes and stir occasionally until the potatoes soften.
Step 3: Add in the parsley and pour the eggs. Stir them all together for an even distribution of the potatoes and chorizo.
Step 4: Add the cheese on top and transfer the skillet to the oven. Bake the omelet for 15 minutes until it is puffed and brown around the edges.
Chipotle Beef and Beer Chili
If you’re in the mood for a spicy dish that can easily boost your protein intake, this recipe is for you. This recipe can be made with easy-to-find ingredients using ground beef and a can of kidney beans as the base for this dish. Serve it with cornbread on the side, and you’re in for the perfect pre-workout meal.
Ingredients:
1 pound ground beef chuck
1 15 ounce kidney beans
1 28 ounce can of whole peeled tomatoes
1-3 teaspoons chopped chipotles in adobo sauce
1 12 ounce bottle of dark Mexican beer
2 tablespoons olive oil
4 cloves chopped garlic
1 large white onion, chopped
1 tablespoon chili powder
Kosher salt and pepper
Corn bread, sour cream, picked jalapenos, and cilantro for serving
Procedure:
Step 1: Heat the oil in medium to high heat then add the onions, garlic, and half teaspoon each of salt and pepper. Stir often for 6 to 8 minutes until they are softened. Add the beef and stir for 4 to 5 minutes until it is no longer pink.
Step 2: Add the chili powder and chipotles then cook and stir for 1 minute. Add the beer and wait 6 to 8 minutes until it is reduced by half.
Step 3: Add the tomatoes with the juices, beans, and 1/4 teaspoon each of salt and pepper. Simmer the mixture for 20 minutes until it thickens.
Step 4: Serve with cornbread, sour cream, jalapenos, and cilantro on the side.
Chicken with Goat Cheese Vinaigrette
This one is an easy recipe that will make you feel like a pro. It only takes 20 minutes to prepare this chicken dish that bursts with tons of flavor. Skinless chicken breast is packed with protein without excreting too much fat. This simple meal prep recipe could be your next favorite healthy dish that you can also serve to friends and family.
Ingredients:
4-6 ounces of boneless, skinless chicken breasts, cut horizontally
1 cup ozro
1/3 cup tablespoon olive oil
1/4 cup chopped parsley
1/4 teaspoon crushed red pepper
2 ounces goat cheese
Kosher salt and pepper
Procedure:
Step 1: Cook the orzo
Step 2: In a bowl, combine the olive oil, parslet, and red pepper, then fold in the goat cheese.
Step 3: Season the chicken with half a teaspoon of salt and a quarter teaspoon of pepper. In a skillet, heat an additional 1 tablespoon of olive oil over medium to high heat.
Step 4: Work in batches and cook the chicken for 2 to 3 minutes per side, until it is thoroughly cooked.
Step 5: Serve with orzo and goat cheese vinaigrette.
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