Meal prepping can save both time and money, especially when you build your meals around affordable protein sources. Eggs, beans, lentils, chicken thighs, ground turkey, canned tuna, cottage cheese, Greek yogurt, and pork are all practical ingredients that can stretch across several meals.
These high-protein meal prep ideas are simple, filling, and easy to portion ahead for busy days. You will find breakfast options, packable lunches, hearty soups, easy dinners, and make-ahead meals that can help keep your weekly grocery spending manageable.
1. Egg Muffins
Protein: About 18g per serving
Egg muffins are an easy make-ahead breakfast that can be customized with whatever ingredients you already have.
Whisk eggs with cooked turkey sausage, spinach, bell peppers, and shredded cheese. Divide the mixture between muffin cups and bake until the centers are completely set.
Make a batch at the beginning of the week and reheat a serving whenever you need a quick breakfast.
2. Chicken Fried Rice
Protein: About 32g per serving
Chicken fried rice turns simple ingredients into a filling meal that stores and reheats well.
Cook diced chicken with mixed vegetables, then add cold cooked rice. Push everything to one side of the skillet, scramble a few eggs, and toss everything together with low-sodium soy sauce and green onions.
It is also a great way to use leftover rice and cooked vegetables.
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3. Black Bean Tacos
Protein: About 20g per serving
Black beans are an affordable plant-based protein that works especially well for meal prep.
Season the beans with cumin, garlic, chili powder, and fresh lime juice. Mash some of the beans while leaving the rest whole, then serve them in tortillas with cheese, cabbage, salsa, or Greek yogurt.
Keep the filling and tortillas separate until serving.
4. Burrito Bowls
Protein: About 40g per serving
Burrito bowls are easy to portion and can be customized throughout the week.
Layer cooked rice with black beans and seasoned ground turkey. Add corn, salsa, shredded cheese, lettuce, or pickled onions depending on what you have available.
Keep fresh toppings separate until you are ready to eat.
5. Turkey Chili
Protein: About 35g per serving
Turkey chili gives you several filling portions from one pot.
Brown ground turkey with onion and garlic. Add beans, tomatoes, broth, chili powder, cumin, and your favorite seasonings. Simmer until thick and flavorful.
It also freezes well, so extra servings do not have to go to waste.
6. Lentil Soup
Protein: About 20g per serving
Lentils are inexpensive, filling, and easy to cook in large batches.
Simmer them with carrots, celery, onion, garlic, tomatoes, and broth until tender. Stir in spinach or kale near the end for extra vegetables.
Divide the finished soup between containers for easy lunches or dinners.
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7. Slow Cooker Shredded Chicken
Protein: About 38g per serving
Chicken thighs are a practical choice for meal prep because they stay tender after reheating.
Place them in the slow cooker with broth, garlic, and simple seasonings. Cook until completely done and easy to shred.
Use the chicken throughout the week in tacos, sandwiches, wraps, salads, and grain bowls.
For another easy make-ahead option, try these crockpot freezer dump meals.
8. Pinto Beans and Chile Lime Rice
Protein: About 19g per serving
Pinto beans and rice create a simple meal from inexpensive pantry ingredients.
Cook the beans until tender and season the rice with lime juice, cilantro, and chile powder. Add shredded cheese, salsa, or leftover chicken when serving.
The beans and rice can both be prepared ahead and portioned into containers.
9. Cottage Cheese Bowls
Protein: About 27g per serving
Cottage cheese makes a quick high-protein meal without any cooking.
For a savory bowl, add cucumber, tomatoes, herbs, cracked pepper, and a little olive oil. For something sweeter, use berries, banana, cinnamon, or chopped nuts.
Keep toppings separate when necessary to maintain their texture.
10. Tuna and White Bean Salad
Protein: About 34g per serving
Tuna and white beans create an easy no-cook lunch using mostly pantry ingredients.
Combine drained tuna with cannellini beans, red onion, parsley, lemon juice, olive oil, salt, and black pepper.
It works especially well when you need a lunch that can be eaten cold.
For more packable meals, try these high-protein desk lunches for work.
11. Sheet Pan Egg Bake
Protein: About 22g per serving
A sheet pan egg bake lets you prepare several breakfast portions at the same time.
Whisk eggs with milk, then add spinach, peppers, cooked turkey sausage, and shredded cheese. Bake until completely set and cut into individual squares.
The portions can be reheated quickly on busy mornings.
12. Chickpea Curry
Protein: About 18g per serving
Chickpea curry is an inexpensive meatless meal that is easy to make in one pot.
Cook onion and garlic with curry powder, then add chickpeas, tomatoes, and coconut milk. Simmer until the sauce thickens.
Serve with rice and add plain Greek yogurt for extra creaminess and protein.
13. Baked Meatballs
Protein: About 32g per serving
Baked meatballs can be prepared in a large batch and used in several different meals.
Combine ground beef or turkey with egg, breadcrumbs, Parmesan, garlic, and seasonings. Shape into meatballs and bake until safely cooked through.
Serve them with pasta, rice, vegetables, or sandwiches.
14. Braised Chicken Thighs with Broccoli and Brown Rice
Protein: About 40g per serving
Chicken thighs with brown rice and broccoli make a balanced meal that holds up well in the refrigerator.
Brown the seasoned chicken, add a little broth, and gently cook until tender and fully cooked. Pair it with brown rice and steamed or roasted broccoli.
Add a little of the cooking liquid to each container to help keep the chicken moist.
15. Sloppy Joes
Protein: About 28g per serving
Sloppy Joe filling is easy to make ahead and can be served in several ways.
Brown lean ground beef or turkey with onion. Add tomato sauce, mustard, Worcestershire sauce, and seasonings and simmer until thick.
Keep the filling separate from the buns until serving, or spoon it over baked potatoes for another meal.
16. Beans on Toast
Protein: About 20g per serving
Beans on toast works for breakfast, lunch, or a quick dinner.
Warm seasoned beans and spoon them over toasted whole-grain bread. Add shredded cheese or a cooked egg when you want additional protein.
Prepare the beans ahead and toast the bread fresh when serving.
17. Chia Pudding
Protein: About 20g per serving
Chia pudding is an easy overnight breakfast that requires no cooking.
Combine chia seeds with milk and Greek yogurt and refrigerate until thick. Top with berries, banana, cinnamon, nuts, or seeds.
Several jars can be prepared together for busy mornings.
For more make-ahead breakfast ideas, try these back-to-school high-protein breakfasts.
18. Crock Pot Pork Roast
Protein: About 40g per serving
A pork roast can provide enough meat for several meals.
Slow cook pork with onion, garlic, broth, and seasonings until tender. Slice it for dinner or shred it for sandwiches, wraps, tacos, and rice bowls.
Store the pork with some of its cooking liquid to help it stay moist.
19. Broccoli Cheddar Soup
Protein: About 20g per serving
Broccoli cheddar soup is a comforting meal that can be prepared ahead and portioned for lunches.
Cook broccoli and onion in broth until tender, then add milk and shredded cheddar. Blend part of the soup if you prefer a thicker consistency.
Pair it with leftover chicken or a sandwich for an even more filling meal.
20. Chicken Tortilla Soup
Protein: About 36g per serving
Chicken tortilla soup combines shredded chicken, beans, and vegetables in one easy pot.
Simmer chicken with black beans, tomatoes, corn, onion, garlic, broth, cumin, and chili powder.
Add tortilla strips, lime, cilantro, or cheese only when serving so the toppings stay fresh.
21. Greek Yogurt Parfaits
Protein: About 22g per serving
Greek yogurt parfaits take only a few minutes to prepare.
Layer plain Greek yogurt with berries or another favorite fruit. Add nuts, seeds, or granola for texture.
Keep crunchy ingredients separate until serving.
You can find more easy breakfast options in these more back-to-school high-protein breakfasts.
22. Cowboy Caviar
Protein: About 18g per serving
Cowboy caviar combines beans and vegetables into a colorful cold meal.
Mix black beans, pinto beans, corn, tomatoes, bell peppers, red onion, and cilantro with a simple lime dressing.
Serve it alone, with tortilla chips, or alongside cooked chicken for additional protein.
23. White Bean Chicken Chili
Protein: About 35g per serving
White bean chicken chili is filling without requiring a large amount of meat.
Combine shredded chicken with white beans, green chiles, onion, garlic, broth, cumin, and oregano. Simmer until thick and lightly mash some of the beans for a creamier consistency.
Finish each serving with lime or Greek yogurt.
24. Sausage and Pepper Subs
Protein: About 30g per serving
Sausage, bell peppers, and onions make an easy meal-prep combination.
Roast or sauté the sausage with sliced peppers and onions until fully cooked. Refrigerate the filling and add it to toasted rolls when ready to eat.
You can also serve the mixture over rice.
25. Tuna Pasta with Lemon and Parsley
Protein: About 30g per serving
Canned tuna adds protein to inexpensive pasta without requiring much extra cooking.
Toss cooked pasta with tuna, lemon juice, lemon zest, olive oil, parsley, black pepper, and Parmesan.
Serve it warm or chilled depending on your preference.
26. Enchilada Casserole
Protein: About 35g per serving
An enchilada casserole is easier to assemble than individual enchiladas and divides neatly into meal-prep portions.
Layer tortillas with shredded chicken, black beans, enchilada sauce, and cheese. Bake until hot and bubbling.
Allow the casserole to cool slightly before cutting it into portions.
27. Cheeseburger Casserole
Protein: About 36g per serving
Cheeseburger casserole combines ground beef, pasta, tomato sauce, and cheese in one filling dish.
Brown the beef with onion, stir in tomato sauce and seasonings, and combine it with slightly undercooked pasta. Top with cheddar and bake until hot.
Slightly undercooking the pasta helps it maintain a better texture after reheating.
28. Turkey Hummus Wraps with Edamame
Protein: About 34g per serving
Turkey hummus wraps are useful when you need a cold meal that takes only a few minutes to assemble.
Spread hummus over a whole-grain tortilla and add sliced turkey, spinach, cucumber, and bell pepper. Roll tightly and serve with edamame.
Keep wet vegetables as dry as possible so the tortilla stays firm.
29. Oven Roasted Whole Chicken
Protein: About 42g per serving
A whole roasted chicken can provide protein for several different meals.
Season the chicken with garlic, herbs, salt, and pepper and roast until safely cooked through.
Serve part of it for dinner and use the remaining meat for salads, wraps, soups, sandwiches, and rice bowls.
30. Peanut Noodles
Protein: About 30g per serving
Peanut noodles are inexpensive and work well for both hot and cold lunches.
Whisk peanut butter with low-sodium soy sauce, rice vinegar, garlic, and warm water. Toss with cooked noodles and vegetables.
Add shredded chicken or cooked eggs to increase the protein.
31. Slow Cooker White Bean and Tomato Stew
Protein: About 20g per serving
White beans make a hearty meal-prep stew without requiring expensive ingredients.
Add white beans, tomatoes, onion, carrots, garlic, rosemary, and broth to the slow cooker. Cook until the vegetables are tender and mash a small portion of the beans to thicken the broth.
Leftover chicken can also be stirred in for additional protein.
32. Pork Carnitas
Protein: About 40g per serving
Pork carnitas can cover several meals from one batch.
Slow cook pork shoulder with orange, lime, garlic, cumin, oregano, and salt until tender enough to shred. Spread the shredded pork onto a baking sheet and broil briefly for crisp edges.
Use the meat for tacos, burrito bowls, quesadillas, or rice bowls.
33. Stuffed Peppers
Protein: About 30g per serving
Stuffed peppers are naturally portioned, which makes them convenient for meal prep.
Fill bell peppers with cooked ground turkey, rice, tomatoes, seasonings, and shredded cheese. Bake until the peppers are tender and the filling is thoroughly heated.
Store each pepper in its own container for an easy grab-and-reheat meal.
1. Egg Muffins
Approx. 18g ProteinIngredients: 10 large eggs, 4 oz cooked turkey sausage, 1 cup chopped spinach, ½ cup diced bell pepper, ½ cup shredded cheddar, ¼ cup milk, ¼ tsp salt and black pepper.
Instructions: Heat oven to 350°F. Whisk eggs with milk, salt and pepper. Stir in sausage, spinach, bell pepper and cheese. Divide among 12 greased muffin cups and bake for 18 to 20 minutes until set.
Storage: Refrigerate for 3 to 4 days or freeze individual muffins.
2. Chicken Fried Rice
Approx. 32g ProteinIngredients: 1 lb chicken breast diced, 3 cups cold cooked rice, 3 eggs, 1½ cups frozen peas and carrots, 2 tbsp low-sodium soy sauce, 2 tsp sesame oil, 2 green onions and 1 tsp neutral oil.
Instructions: Cook chicken in oil until it reaches 165°F. Add vegetables and rice. Push mixture aside, scramble eggs in the skillet, then toss everything together with soy sauce, sesame oil and green onions.
Storage: Cool promptly and refrigerate for 3 to 4 days.
3. Black Bean Tacos
Approx. 20g ProteinIngredients: 2 cans black beans drained, 8 small corn tortillas, 1 cup shredded cheddar, 1 tsp cumin, ½ tsp chili powder, juice of 1 lime, 1 cup shredded cabbage and ½ cup salsa.
Instructions: Warm beans with cumin and chili powder. Mash about half and stir in lime juice. Fill warm tortillas with bean mixture, cheese, cabbage and salsa.
Storage: Refrigerate filling for 3 to 4 days and store tortillas separately.
4. Burrito Bowls
Approx. 40g ProteinIngredients: 1½ lb ground turkey, 3 cups cooked rice, 2 cups black beans, 1 cup corn, 1 cup salsa, 1 cup shredded cheese, 1 tsp cumin, 1 tsp chili powder and optional lettuce or pickled onions.
Instructions: Brown turkey with cumin and chili powder until it reaches 165°F. Divide rice, beans, turkey and corn among five containers. Add salsa and cheese, keeping fresh toppings separate.
Storage: Refrigerate for 3 to 4 days.
5. Turkey Chili
Approx. 35g ProteinIngredients: 2 lb ground turkey, 1 onion chopped, 2 cans beans drained, 1 can crushed tomatoes, 1½ cups broth, 2 tbsp chili powder, 1 tsp cumin and 3 garlic cloves.
Instructions: Brown turkey with onion until turkey reaches 165°F. Add garlic, beans, tomatoes, broth and spices. Simmer uncovered for about 25 minutes until thickened.
Storage: Refrigerate for 3 to 4 days or freeze individual portions.
6. Lentil Soup
Approx. 20g ProteinIngredients: 1 lb dry lentils, 1 onion, 3 carrots, 3 celery stalks, 4 garlic cloves, 1 can diced tomatoes, 7 cups broth, 1 tsp cumin and 2 cups spinach.
Instructions: Sauté onion, carrots and celery. Add garlic, lentils, tomatoes, broth and cumin. Simmer for 30 to 40 minutes until lentils are tender. Stir in spinach before serving.
Storage: Refrigerate for 3 to 4 days or freeze.
7. Slow Cooker Shredded Chicken
Approx. 38g ProteinIngredients: 2½ lb boneless skinless chicken thighs, 1 cup chicken broth, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp paprika, 1 tsp salt and black pepper.
Instructions: Add all ingredients to slow cooker. Cook on LOW for about 5 to 6 hours until chicken reaches 165°F and shreds easily. Shred directly in the cooking liquid.
Storage: Refrigerate with some cooking juices for 3 to 4 days.
8. Pinto Beans and Chile Lime Rice
Approx. 19g ProteinIngredients: 1 lb dry pinto beans, 2 cups dry rice, 1 onion, 3 garlic cloves, juice of 2 limes, ¼ cup cilantro, 1 tsp chile powder, 1 cup shredded cheddar and salt.
Instructions: Simmer beans with onion and garlic until tender. Cook rice separately, then stir in lime juice, cilantro and chile powder. Divide rice and beans into bowls and top with cheese.
Storage: Refrigerate for 3 to 4 days.
9. Cottage Cheese Bowls
Approx. 27g ProteinIngredients: 1 cup cottage cheese, ½ cup cherry tomatoes, ½ cup cucumber, 1 tbsp pumpkin seeds, 1 tsp olive oil, black pepper and fresh herbs.
Instructions: Add cottage cheese to a bowl and top with tomatoes, cucumber, pumpkin seeds, olive oil, pepper and herbs.
Storage: Refrigerate and keep watery toppings separate when prepping ahead.
10. Tuna and White Bean Salad
Approx. 34g ProteinIngredients: 4 cans tuna drained, 2 cans cannellini beans drained, ¼ red onion chopped, ¼ cup parsley, juice of 1 lemon, 2 tbsp olive oil, salt and black pepper.
Instructions: Combine tuna, beans, onion and parsley. Toss with lemon juice, olive oil, salt and pepper.
Storage: Refrigerate in a covered container for up to 3 days.
11. Sheet Pan Egg Bake
Approx. 22g ProteinIngredients: 12 eggs, 6 oz cooked turkey sausage, ¾ cup cheddar, 1 bell pepper, 1 cup spinach, ⅓ cup milk, salt and black pepper.
Instructions: Heat oven to 350°F. Whisk eggs and milk. Stir in sausage, cheese, pepper and spinach. Pour into a greased rimmed baking pan and bake 18 to 20 minutes until set. Cut into six portions.
Storage: Refrigerate for 3 to 4 days.
12. Chickpea Curry
Approx. 18g ProteinIngredients: 3 cans chickpeas drained, 1 onion, 3 garlic cloves, 1 tbsp curry powder, 1 can diced tomatoes, 1 can light coconut milk, ½ cup plain Greek yogurt and 3 cups cooked rice.
Instructions: Cook onion and garlic until softened. Stir in curry powder, chickpeas, tomatoes and coconut milk. Simmer for 15 to 20 minutes. Remove from heat and stir in yogurt. Serve over rice.
Storage: Refrigerate for 3 to 4 days.
13. Baked Meatballs
Approx. 32g ProteinIngredients: 2 lb lean ground beef or turkey, 1 egg, ½ cup breadcrumbs, ½ cup Parmesan, 3 garlic cloves, 1 tsp Italian seasoning, ½ tsp salt and pepper.
Instructions: Heat oven to 400°F. Mix ingredients and shape into about 30 meatballs. Bake until cooked through, about 18 to 20 minutes. Ground beef should reach 160°F and ground turkey 165°F.
Storage: Refrigerate for 3 to 4 days or freeze.
14. Braised Chicken Thighs with Broccoli and Brown Rice
Approx. 40g ProteinIngredients: 2½ lb boneless chicken thighs, 3 cups cooked brown rice, 6 cups broccoli florets, 1 cup chicken broth, 1 tbsp olive oil, 1 tsp garlic powder, salt and pepper.
Instructions: Brown seasoned chicken in oil. Add broth, cover and simmer until chicken reaches 165°F. Steam or roast broccoli and divide chicken, rice and broccoli among six containers.
Storage: Refrigerate for 3 to 4 days.
15. Sloppy Joes
Approx. 28g ProteinIngredients: 1½ lb lean ground beef, 1 onion chopped, 1 cup tomato sauce, 2 tbsp tomato paste, 1 tbsp Worcestershire sauce, 1 tbsp mustard, 1 tsp brown sugar and 6 whole-grain buns.
Instructions: Brown beef and onion until beef reaches 160°F. Drain excess fat. Add tomato sauce, paste, Worcestershire, mustard and brown sugar. Simmer 10 minutes and serve on buns.
Storage: Refrigerate filling for 3 to 4 days and store buns separately.
16. Beans on Toast
Approx. 20g ProteinIngredients: ¾ cup prepared beans, 2 slices whole-grain bread, ⅓ cup shredded cheddar, black pepper and optional Worcestershire sauce.
Instructions: Warm beans in a saucepan. Toast bread, spoon beans over toast and top with cheddar and pepper.
Storage: Refrigerate beans for 3 to 4 days and toast bread fresh.
17. Chia Pudding
Approx. 20g ProteinIngredients: 3 tbsp chia seeds, ¾ cup milk, ½ cup Greek yogurt, ½ tsp vanilla, ½ cup berries and optional honey.
Instructions: Stir chia seeds, milk, yogurt and vanilla together. Refrigerate at least 4 hours or overnight. Stir again and top with berries.
Storage: Refrigerate covered for up to 4 days.
18. Crock Pot Pork Roast
Approx. 40g ProteinIngredients: 4 lb pork shoulder, 1 onion sliced, 4 garlic cloves, 1 cup broth, 1 tsp paprika, 1 tsp dried thyme, 1½ tsp salt and black pepper.
Instructions: Place onion in slow cooker and set pork on top. Add seasonings, garlic and broth. Cook on LOW about 8 hours until very tender. Slice or shred.
Storage: Refrigerate with cooking juices for 3 to 4 days.
19. Broccoli Cheddar Soup
Approx. 20g ProteinIngredients: 6 cups broccoli florets, 1 onion chopped, 3 cups milk, 2 cups broth, 3 cups shredded cheddar, 2 tbsp butter, 2 tbsp flour, salt and pepper.
Instructions: Cook onion in butter. Stir in flour, then gradually whisk in broth and milk. Add broccoli and simmer until tender. Stir in cheddar over low heat until melted.
Storage: Refrigerate for 3 to 4 days and reheat gently.
20. Chicken Tortilla Soup
Approx. 36g ProteinIngredients: 2 lb cooked shredded chicken, 2 cans black beans, 1 can diced tomatoes, 1 cup corn, 6 cups chicken broth, 1 onion, 3 garlic cloves, 1 tsp cumin, 1 tsp chili powder and tortilla strips.
Instructions: Cook onion and garlic until soft. Add beans, tomatoes, corn, broth and seasonings. Simmer 20 minutes, stir in chicken and heat through. Add tortilla strips when serving.
Storage: Refrigerate soup for 3 to 4 days and keep tortilla strips separate.
21. Greek Yogurt Parfaits
Approx. 22g ProteinIngredients: 1 cup plain Greek yogurt, ½ cup berries, ¼ cup granola and 1 tbsp chopped almonds.
Instructions: Layer yogurt and berries in a jar. Add granola and almonds immediately before serving.
Storage: Refrigerate yogurt and fruit for up to 4 days and keep granola separate.
22. Cowboy Caviar
Approx. 18g ProteinIngredients: 2 cans black beans, 1 can pinto beans, 1½ cups corn, 1 bell pepper, 1 cup cherry tomatoes, ½ red onion, ¼ cup cilantro, juice of 2 limes and 2 tbsp olive oil.
Instructions: Drain and rinse beans. Combine with corn, pepper, tomatoes, onion and cilantro. Toss with lime juice and olive oil.
Storage: Refrigerate for 3 to 4 days. Add avocado only when serving.
23. White Bean Chicken Chili
Approx. 35g ProteinIngredients: 1½ lb cooked shredded chicken, 3 cans white beans, 1 can diced green chiles, 1 onion, 3 garlic cloves, 5 cups chicken broth, 1 tsp cumin, 1 tsp oregano and juice of 1 lime.
Instructions: Cook onion and garlic until softened. Add beans, chiles, broth, cumin and oregano. Simmer 20 minutes. Mash some beans, stir in chicken and heat through. Finish with lime.
Storage: Refrigerate for 3 to 4 days or freeze.
24. Sausage and Pepper Subs
Approx. 30g ProteinIngredients: 2 lb Italian sausage links, 3 bell peppers sliced, 2 onions sliced, 1 tbsp olive oil, 6 sub rolls and optional marinara.
Instructions: Heat oven to 425°F. Toss peppers and onions with oil and arrange with sausage on a sheet pan. Roast until sausage reaches 160°F, about 20 to 25 minutes. Slice and serve in rolls.
Storage: Refrigerate sausage and peppers for 3 to 4 days and store bread separately.
25. Tuna Pasta with Lemon and Parsley
Approx. 30g ProteinIngredients: 12 oz dry pasta, 3 cans tuna drained, juice and zest of 1 lemon, 2 tbsp olive oil, ¼ cup parsley, ⅓ cup Parmesan and black pepper.
Instructions: Cook pasta and reserve ½ cup pasta water. Toss hot pasta with tuna, lemon, olive oil, parsley and Parmesan. Add enough pasta water to loosen.
Storage: Refrigerate for up to 3 days.
26. Enchilada Casserole
Approx. 35g ProteinIngredients: 2 lb cooked shredded chicken, 12 corn tortillas, 1 can black beans, 2 cups enchilada sauce and 2 cups shredded cheese.
Instructions: Heat oven to 375°F. Layer tortillas, chicken, beans, enchilada sauce and cheese in a 9×13-inch dish. Repeat layers and bake for 25 to 30 minutes until bubbling and hot throughout.
Storage: Refrigerate for 3 to 4 days.
27. Cheeseburger Casserole
Approx. 36g ProteinIngredients: 2 lb lean ground beef, 12 oz pasta, 1 onion, 2 cups tomato sauce, 2 cups shredded cheddar, 1 tbsp mustard and 1 tsp garlic powder.
Instructions: Heat oven to 375°F. Cook pasta 1 minute less than package directions. Brown beef and onion until beef reaches 160°F. Stir in tomato sauce, mustard and garlic. Combine with pasta, top with cheddar and bake 15 to 20 minutes.
Storage: Refrigerate for 3 to 4 days.
28. Turkey Hummus Wraps with Edamame
Approx. 34g ProteinIngredients: 4 large whole-grain tortillas, 12 oz sliced turkey breast, ½ cup hummus, 2 cups spinach, 1 cucumber sliced, 1 bell pepper sliced and 2 cups cooked shelled edamame.
Instructions: Spread hummus over tortillas. Add turkey, spinach, cucumber and pepper. Roll tightly and serve each wrap with ½ cup edamame.
Storage: Refrigerate wraps for up to 2 to 3 days.
29. Oven Roasted Whole Chicken
Approx. 42g ProteinIngredients: 1 whole chicken about 5 to 6 lb, 1 tbsp olive oil, 1½ tsp salt, 1 tsp garlic powder, 1 tsp dried thyme and ½ tsp black pepper.
Instructions: Heat oven to 425°F. Pat chicken dry and rub with oil and seasonings. Roast until the breast, thigh and innermost portions reach 165°F, generally 70 to 90 minutes depending on size. Rest before carving.
Storage: Remove leftover meat from bones and refrigerate for 3 to 4 days.
30. Peanut Noodles
Approx. 30g ProteinIngredients: 12 oz noodles, 1 lb cooked shredded chicken, ½ cup peanut butter, 3 tbsp low-sodium soy sauce, 2 tbsp rice vinegar, 1 garlic clove, 1 cup shredded carrots and 1 cup sliced cucumber.
Instructions: Cook noodles and drain. Whisk peanut butter, soy sauce, vinegar, garlic and enough warm water to make a smooth sauce. Toss with noodles, chicken and vegetables.
Storage: Refrigerate for up to 3 days.
31. Slow Cooker White Bean and Tomato Stew
Approx. 20g ProteinIngredients: 4 cans white beans drained, 2 cans diced tomatoes, 1 onion, 3 carrots, 4 garlic cloves, 4 cups broth, 1 tsp rosemary and ½ cup Parmesan.
Instructions: Add beans, tomatoes, onion, carrots, garlic, broth and rosemary to slow cooker. Cook on LOW for 6 hours. Mash some beans to thicken and stir in Parmesan before serving.
Storage: Refrigerate for 3 to 4 days or freeze.
32. Pork Carnitas
Approx. 40g ProteinIngredients: 4 lb pork shoulder, juice of 1 orange, juice of 2 limes, 5 garlic cloves, 2 tsp cumin, 2 tsp oregano, 1½ tsp salt and 1 onion.
Instructions: Add ingredients to slow cooker and cook on LOW about 8 hours until pork shreds easily. Shred pork and spread on a sheet pan. Broil for 3 to 5 minutes until the edges crisp.
Storage: Refrigerate for 3 to 4 days or freeze with some cooking liquid.
33. Stuffed Peppers
Approx. 30g ProteinIngredients: 6 large bell peppers, 1½ lb ground turkey, 2 cups cooked rice, 1 can diced tomatoes drained, 1½ cups shredded cheese, 1 tsp Italian seasoning and ½ tsp salt.
Instructions: Heat oven to 375°F. Cut tops from peppers and remove seeds. Brown turkey until it reaches 165°F. Mix with rice, tomatoes, seasoning and half the cheese. Fill peppers, top with remaining cheese and bake for 30 to 35 minutes.
Storage: Refrigerate for 3 to 4 days.
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