This is high protein meal prep for summer! I’m prepping 16 meals and snacks for the week in about 1 hour, so I can have easy meals ready-to-go in the fridge.
Ps. All these recipes are gluten free, and I will share dairy-free and vegan options.
Hope you enjoy!
Liezl
Menu
- Breakfast: Morning coffee overnight oats
- Lunch: Mediterranean crustless quiche
- Dinner: Juicy tomato basil chicken
- Snack: Blueberry peach protein smoothies
12 more weeks of high protein meal prep recipes
These recipes are from my NEW book ‘Meal Prep For The Busy Girl’ – if you like this there’s 12 weeks of meal prep in the book!
You can use the code ‘MEALPREP20’ to get 20% off this month only: https://guides.liezljayne.com/busygirlmealprep/
You can also download this week’s shopping list for free: https://liezljayne.dpdcart.com/product/250062
Breakfast
- 2 cups rolled oats
- 8 tsp chia seeds
- 6 tbsp almond butter
- 8 tsp instant coffee powder (I use freeze-dried)
- 8 tsp brown sugar
- 3 cups milk (nonfat dairy or unsweetened soy)
Toppings
- Instant coffee powder (Iuse freeze-dried)
Storage
- 4x 12 oz containers
(4 servings, 400 cal each)
Lunch
- 8 eggs (or vegan egg replacer, I like Just Egg)
- 1 cup milk (whole dairy or unsweetened soy)
- 150 g Greek feta (or vegan feta)
- ¼ cup mozzarella (or vegan mozzarella)
- ¼ cup parmesan (or vegan parmesan)
- 15 to 20 kalamata olives (pitted, sliced), OR 1/3 cup sun-dried tomatoes (oil drained, sliced)
- ½ small onion
- 110 g (4 oz) mushrooms
- 50 g baby spinach
- 1 tbsp cooking oil
- ½ tsp onion powder
- ¼ tsp salt
- ¼ tsp pepper
Storage
- 4x 36containers
(4 servings, 400 cal each)
Dinner
Chicken
- 675 g (1.5 lb) skinless chicken breast meat (or sub with 2 x 400 g packs firm tofu)
- 800 g (28 oz) cherry tomatoes
- 1 onion
- 2 tbsp cooking oil
- ½ cup fresh basil
- 1 tsp onion powder
- Squeeze of lime juice
- Salt and pepper
- 1 to 2 cloves garlic (optional)
Green beans
- 300 g green beans
- ½ tbsp cooking oil
- Salt and pepper
Sides/toppings
- 2 cups cooked white basmati rice (2/3 cup dry + 1 ½ cups water)
- Fresh basil
- 1 lime (cut in wedges, optional)
Storage
- 4x 36 oz containers
(4 servings, 400 cal each)
Snack
- 3 cups plain yogurt (non-fat dairy or unsweetened soy)
- 2 scoops vanilla protein powder (or vegan protein powder)
- 2 cups frozen blueberries
- 2 cups frozen peach slices
- 2 tsp maple syrup
- ½ to 1 cup water (to blend, or as needed)
Storage
- 4x 12 oz jars/bottles
(4 servings, 200 cal each)
Recipes and video by Liezl Jayne for liezljayne.com / Photos by Rob Williams for liezljayne.com