Description

Save time and eat healthy with this easy High Protein Dinner Meal Prep for the Week recipe. Packed with chicken, ground meat, quinoa, and vegetables, it’s a nutritious and delicious way to prepare meals for busy evenings.

Ingredients

Scale

1.5 pounds boneless, skinless chicken breasts or thighs (about 3 large breasts or 6 thighs)
1 pound lean ground turkey or beef (90% lean or higher)
1.5 cups cooked quinoa (from about 3/4 cup dry)
2 cups broccoli florets (fresh or frozen)
2 cups chopped bell peppers (any color, about 2 medium peppers)
1 large red onion, chopped
2–3 cloves garlic, minced
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can corn, drained (optional, adds a touch more sweetness and texture)
2 tablespoons olive oil
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
Salt and freshly ground black pepper to taste
Optional toppings: avocado, salsa, Greek yogurt/sour cream, shredded cheese, chopped cilantro

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Instructions

1. Cook quinoa according to package directions. Set aside.
2. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add ground turkey/beef, cook until browned, drain fat. Stir in garlic, chili powder, cumin, paprika, oregano; cook for 1 min. Season. Remove meat and set aside.
3. Add remaining 1 tbsp olive oil to the same skillet. Add chicken pieces, cook until browned and cooked through (6-8 mins). Season.
4. Add bell peppers, red onion, and broccoli to the skillet. Cook, stirring, until tender-crisp (5-7 mins).
5. Return ground meat to the skillet. Add rinsed black beans and drained corn (if using). Stir to combine.
6. Add cooked quinoa to the skillet. Stir to combine with meat and vegetables. Cook for 2-3 mins, allowing flavors to meld. Taste and adjust seasoning.
7. Once slightly cooled, divide the mixture evenly among 4-5 meal prep containers.
8. Store optional toppings separately.

Notes

Store cooled meal prep containers in the refrigerator for up to 3-4 days. Reheat in microwave or on stovetop until heated through. For longer storage, freeze individual portions for up to 1-2 months. Allow to thaw overnight in the refrigerator before reheating.

Prep Time: 20 minutes
Cook Time: 30 minutes
Category: Main Course
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: Approx. 450-550 (varies based on meat leanness and toppings)
Sugar: Approx. 8-12g
Sodium: Approx. 400-600mg (varies based on seasoning and canned goods)
Fat: Approx. 15-25g
Carbohydrates: Approx. 40-50g
Fiber: Approx. 8-12g
Protein: Approx. 35-45g