High-Protein Meal Prep: Boost Metabolism & Lose Weight with These 6 Power Foods

👩‍🍳 Instructions

1. 1

   Prepare the Lentils: Rinse lentils thoroughly. In a large pot, heat 1 tbsp olive oil over medium heat. Add chopped onion and sauté for 5-7 minutes until softened. Add minced garlic and cook for 1 minute more until fragrant. Stir in dried lentils, diced tomatoes (undrained), vegetable broth, and Italian herbs. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until lentils are tender. Season with salt and pepper. This yields a hearty lentil stew/side.
2. 2

   Cook the Chicken: While lentils simmer, pat chicken breasts dry. Season with salt, pepper, and any desired spices (paprika, garlic powder). Heat 1 tbsp olive oil in a large skillet over medium-high heat. Cook chicken breasts for 6-8 minutes per side, or until internal temperature reaches 165°F (74°C). Remove from skillet, let rest for 5 minutes, then slice or shred.
3. 3

   Bake the Salmon: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Place salmon fillets skin-side down (if applicable). Drizzle with a little olive oil, season with salt, pepper, and lemon slices or fresh dill if desired. Bake for 12-15 minutes, or until salmon flakes easily with a fork.
4. 4

   Prepare Eggs and Dairy: Hard-boil eggs (cook in boiling water for 9-12 minutes, then cool in ice bath and peel). Divide Greek yogurt and cottage cheese into individual serving containers.
5. 5

   Assemble Meals for Prep: For meal prep, divide cooked lentils, sliced chicken, and baked salmon into separate airtight containers, ensuring a balanced portion of each protein. Include a hard-boiled egg with breakfast or as a snack. Pair with mixed greens or steamed vegetables for complete meals.
6. 6

   Serving Suggestions: Enjoy the lentil stew on its own, or as a side to the chicken or salmon. Use Greek yogurt for breakfast with fruit, or as a dressing. Cottage cheese makes a great snack or light meal. Mix and match these components throughout your week for varied high-protein meals.