Before getting into the recipes, it helps to understand a simple formula.
A balanced meal-prep container can include:
1. Protein + 2. Carbohydrate + 3. Vegetables + 4. Flavor
For example:
- Chicken + rice + broccoli + garlic sauce
- Salmon + potatoes + green beans + lemon
- Ground beef + quinoa + peppers + salsa
- Eggs + potatoes + spinach + avocado
- Chicken + pasta + vegetables + tomato sauce
This formula makes meal planning much easier because you don’t need a completely new recipe for every container.
1. High Protein Chicken Rice Bowls
Chicken and rice are classic meal-prep ingredients for a reason. They’re easy to cook in larger quantities, work with many seasonings, and can be paired with different vegetables and sauces.
Ingredients
For the chicken:
- 2 lb boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried oregano
- Salt and black pepper
For the bowls:
- 3 cups cooked rice
- 3 cups broccoli florets
- 1 red bell pepper, sliced
- 1 cup corn
- Fresh parsley or cilantro
For the sauce:
- ½ cup plain Greek yogurt
- Juice of ½ lemon
- 1 teaspoon garlic powder
- 1 teaspoon Dijon mustard
- Salt and pepper
Preparation
Preheat the oven to 400°F (200°C).
Pat the chicken breasts dry and place them on a baking sheet.
Combine olive oil, paprika, garlic powder, onion powder, oregano, salt, and pepper.
Rub the seasoning evenly over the chicken.
Bake until the chicken reaches a safe internal temperature and is cooked through. Allow it to rest before slicing.
Meanwhile, cook the rice according to the package directions.
Steam or roast the broccoli and bell pepper until tender but still slightly crisp.
For the sauce, combine Greek yogurt, lemon juice, garlic powder, Dijon mustard, salt, and pepper.
Divide the rice between meal-prep containers.
Add sliced chicken, broccoli, bell pepper, and corn.
Keep the sauce in small separate containers if you want the vegetables and rice to stay fresher.
Easy Variation
Change the flavor profile by replacing the paprika and oregano with curry powder, chili powder, or Italian seasoning.
2. High Protein Ground Beef Meal Prep Bowls
Ground beef is another excellent ingredient for batch cooking because it cooks quickly and can be seasoned in countless ways.