Description
A collection of delicious high protein meals, each under 400 calories, designed for healthy eating and meal prep.
Ingredients
Scale
- 2 cups quinoa, cooked
- 1 can black beans, drained
- 1 cup corn, frozen or fresh
- 1 bell pepper, diced
- 1 cup diced tomatoes
- 1 avocado, diced
- 1 cup Greek yogurt
- 2 cups spinach, fresh
- 1 cup cooked chicken breast, shredded
- 4 large eggs
- 1 cup cottage cheese
- 1 cup lentils, cooked
- 1 cup chickpeas, drained
- 1 cup turkey, cooked and diced
- 1 cup broccoli, steamed
- 1 cup asparagus, chopped
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh herbs (basil or cilantro) for garnish
Instructions
- Mix the cooked quinoa, black beans, corn, bell pepper, diced tomatoes, and spinach in a large bowl. Add olive oil, garlic powder, cumin, salt, and pepper. Toss to combine.
- Layer cooked chicken breast on top of the quinoa salad. Add sliced avocado and a dollop of Greek yogurt.
- Scramble eggs in a pan with spinach and cherry tomatoes. Serve alongside the quinoa salad.
- Layer cottage cheese with lentils and chickpeas in a bowl. Top with diced vegetables and fresh herbs.
- Layer chopped turkey with steamed broccoli and asparagus in another bowl. Drizzle with olive oil and season.
- Mix chickpeas with diced cucumber, tomatoes, and parsley. Dress with olive oil and lemon juice and serve as a side.
- Cook lentils in vegetable broth with carrots, celery, and spices for a healthy high-protein soup option.
- Whisk eggs with diced vegetables, pour into muffin tins, and bake until set for Baked Egg Muffins.
Notes
These meals are perfect for meal prep; store in airtight containers in the refrigerator or freeze for extended freshness.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Meal Prep
- Method: Mixing, Cooking, Baking
- Cuisine: Fusion
Nutrition
- Serving Size: 1 meal
- Calories: 400
- Sugar: 6g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 30g
- Cholesterol: 280mg