High protein meal prep for the busy girl

This is high protein meal prep for women! I’m prepping 16 meals and snacks for the week in about an hour, so I can have easy meals ready-to-go in the fridge for the days ahead. These are all great for Spring – quick meals that are high protein, lower calorie, and balanced (They’re perfect portion sizes for women!). Stay tuned for the cajun chicken dinner prep, it’s one of my favorite chicken and rice meal prep recipes at the moment 🙂

Ps. All these recipes are gluten free, and I will share dairy-free and vegan options.

Hope you enjoy!

Liezl

12 more weeks of high protein meal prep recipes

A few of 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/

Muffins

1 cup rolled oats (blended)

1/8 cup rolled oats (whole)

¾ cup unsweetened applesauce

1 egg (or vegan egg replacer)

3 tbsp coconut oil (melted)

2 tbsp maple syrup

¼ cup chopped almonds

½ cup strawberry pieces

¼ cup dark chocolate chips

½ tsp vanilla extract

½ tsp cinnamon

Pinch nutmeg

1 tsp baking powder

¼ tsp baking soda

Pinch salt

Toppings

¼ cup almond butter

Storage

4x 30 oz containers

4x 2 oz containers

(4 servings, 400 cal each)

Honey mustard protein bowls

2 cups cooked quinoa (2/3 cup dry)

8 eggs (or 2 cups canned chickpeas)

100 g Greek feta (or vegan feta)

4 small radishes

4 cups chopped romaine

¼ red onion (or 1 shallot)

Dressing

3 tbsp olive oil

3 tbsp lemon juice

1 tbsp honey (or maple syrup)

1 tbsp dijon mustard

Salt and pepper

Storage

4x 36 oz containers

4x 2 oz containers

(4 servings, 400 cal each)

Cajun chicken

675 g (1.5 lb) chicken breast meat/tenders (or sub 2x 400 g packs firm tofu)

1 tbsp cooking oil

2 tsp smoked paprika

1 tsp onion powder

½ tsp chili powder

½ tsp cayenne pepper

½ tsp chili flakes

1 tsp oregano

1 tsp thyme

Salt and pepper

Cilantro lime rice

2 cups cooked white basmati rice (2/3 cup dry + 1 ½ cups water)

2 tbsp olive oil

2 tbsp lime juice

2 tsp lime zest

½ cup chopped fresh cilantro

2 spring onions

¼ tsp chili flakes (optional)

Salt and pepper

Vegetables

1 red bell pepper

1 yellow bell pepper

1 green bell pepper

1 red onion

½ tbsp cooking oil

Storage

4x 36 oz containers

(4 servings, 400 cal each)

Blackberry smoothies

3 cups plain yogurt (non-fat dairy or unsweetened soy)

2 scoops vanilla protein powder (or vegan protein powder)

3 cups frozen blackberries

1 tbsp maple syrup

1 cup ice (if 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