Did you know that protein is essential for healthy eating? That said, adopting a high-protein diet can be challenging without proper meal planning and preparation. Furthermore, the demands of a hectic work or school routine can often disrupt our diets, regardless of how well we initially start.
This is where meal prep comes into the picture. Meal prep is the practice of preparing key ingredients of a dish like cooked protein, veggies and carbohydrates, the essential macronutrients we all need for optimum wellbeing. Meal prep is a game-changing strategy that will allow you to stay on track with your nutritional goals while saving time and effort throughout the week. Today, we’ll look at ways you can master meal prep for a high-protein diet efficiently. Plus, we reveal the Nutrilite Soy Protein products that can make a high-protein meal prep far easier.
Fundamental to every successful meal prep is identifying the right ingredients, particularly so for a high-protein diet. Your shopping list should include lean protein sources such as chicken breast, turkey, fish, tofu, eggs and legumes. These nutritious ingredients are not only rich in protein but also versatile and easy to integrate into a variety of dishes so be sure to add them to your grocery list.
After stocking up on high-protein ingredients, set aside a couple of hours each week to prepare your meals in advance. Recipes such as grilled chicken breasts or baked salmon are great choices since you can cook them in bulk, portion them out into individual servings and store them in the fridge for up to a week. When it’s time to eat, simply reheat them. This also applies to your vegetables, grains and healthy fats to ensure you have a healthy and well-balanced diet.
Besides whole food sources, remember that plant-based protein powders such as the Nutrilite Soy Protein Drink provide an excellent way to help boost your protein intake. While already great in its original form, you can add a scoop of flavoured varieties such as the Nutrilite Soy Protein Drink Mix – Chocolate Flavour to your pancake mix, or the Nutrilite Soy Protein Drink Mix – Mixed Berries Flavour to your smoothies in order to add extra flavour and joy to your meals and snacks.
Incorporating vegetarian soy protein powder into your meal prep can be a fun and healthy way to experiment in the kitchen, so don’t be afraid to try different flavours. Sometimes the results might be less than what you initially expected, but given enough time and patience, we’re certain you’ll create something truly special and rewarding that you can’t wait to share with friends and family.
If you’re not sure where to start your meal prep, here are a few meal prep ideas and simple high-protein recipes to guide you in the right direction. Remember to focus not just on taste alone but also on meals that can be prepared in large batches and easily stored in your fridge. Do follow the recommended cooking times for these meal prep recipes to ensure your meals can last for a few days in the fridge and even longer in the freezer:
Marinate the chicken breasts for 20 minutes. Grill the chicken in a preheated oven at 220°C for 30 minutes until golden brown. Serve with quinoa, mixed greens and your favourite vegetables for a protein-packed salad.
Whip up a batch of egg muffins by combining beaten eggs with diced vegetables, cheese and cooked beef or turkey bacon. Pour the mixture into muffin tins and bake in a preheated oven at 180°C for 15-20 minutes until set. Once cooled, these portable protein-rich egg and veggie muffins make the perfect breakfast on the go.
Season the salmon fillets with salt and pepper and top them with some lemon slices for a zesty twist. Cook them in a preheated oven at 200°C for 10-15 minutes until they appear pink and opaque. Garnish with fresh dill or any other vegetable you prefer.
Prepare individual smoothie packs by combining your favourite Nutrilite Soy Protein, such as Nutrilite Soy Protein Drink Mix – Green Tea Flavour, along with frozen fruits, leafy greens and other add-ons in freezer-safe bags or containers. When it’s mealtime, simply blend the contents with your favourite base liquid like dairy milk, soy milk, yoghurt or fruit juice for a quick, refreshing and nutritious breakfast or post-workout snack.
When it comes to high-protein meal prep, the possibilities are endless. With these 3 simple ways to meal prep a high-protein diet, there may be a slight learning curve. You’ll need to set aside some time to experiment at first, but once you’ve mastered meal prep, your wallet, daily routine and body will thank you for it. For a start, check out our previous article: 7 Ways To Eat Healthy On A Budget!
Explore Nutrilite’s delicious soy protein range here.
