Sunday, March 13, 2016

High Protein Diet Meal Prep Week 1


My husband recently started a new high protein diet regimen. At first, I was very dubious because all he spoke about was "protein" and lots of it. Having taken a basic nutrition class in college, I was concerned about the lack of the fruits and veggies - the most important part of any diet. But, he insisted I look it up so that I could be on board with his routine.




The more I read about it, the more I realized that this new venture was actually a good thing. The recommended meals and snacks were high in protein but low in fat and had a moderate amount of carbs. Most fruits and all vegetables were meant to be eaten freely. Protein is an important factor in this diet because it supports muscle growth, establishes a healthy metabolism, and promotes satiety. High protein meals are actually really healthy and are great for everyone, regardless of if you are on a diet or not.

I got inspired by meal prep pictures and decided to make a weeks worth of healthy breakfasts and lunches for S to take to work. I pre-packed the meals in tupperware and mason jars so he could easily grab it before he left and I wouldn't have to wake up super early to prep. S definitely appreciated the effort and was beyond impressed. It'll be our secret just how easy it is to make everything. Keep on reading for some healthy recipe and meal prep ideas.


PBJ Overnight Oats
(makes 2 servings)

2/3 cup oats
2/3 cup milk
2/3 cup Greek yogurt
2 tablespoon peanut butter
1 tablespoon chia seeds
5 strawberries
1 teaspoon vanilla extract
1/2 teaspoon cinnamon powder
1 tablespoon honey or maple syrup (optional)

Blend all the ingredients except oats until fully combined. Stir in the oats. Pour into two mason jars and store in the fridge overnight. Top with berries and nuts or granola for an additional crunch.



Nutty Monkey Overnight Oats
(makes 2 servings)

2/3 cup oats
2/3 cup milk
2/3 cup Greek yogurt
2 tablespoons peanut butter
1 tablespoon chia seeds
1 banana
1 teaspoon vanilla extract
1/2 teaspoon cinnamon powder
1 tablespoon maple syrup or honey (optional)
1 tablespoon dark chocolate chips (optional)

Blend all the ingredients except oats and chocolate chips until fully combined. Stir in the oats. Pour into two mason jars and store in the fridge overnight. Top with banana slices and chocolate chips.


Chicken Tikka Skewers
(makes 4 servings)

1 1/2 lb chicken breasts, cubed
1/2 cup yogurt
3 tablespoons chicken tikka spice
salt to taste
6-8 cherry tomatoes

Serve with: (optional)
whole wheat naan
sauteed peppers and onions
steamed broccoli
romaine lettuce leaves


Marinate the chicken with yogurt overnight. Preheat the oven to 350 FÂș. Thread chicken and tomatoes alternatively on bamboo skewers. Bake for 30-35 minutes, turning occasionally until browned. Broil on high for the last minute to achieve a charred flavor.


Some high protein snacks to include in your meal plan are greek yogurt, nuts, cheese, and protein bars or powder supplements. Also, make sure to include lots of fruits and vegetables on the side. 


I hope you give these recipes a try and enjoy!

5 comments:

Faseeha Hashmi said...

Drool! Chicken tikka has d perfect color n look juicy as they can be. I'm not a big fan of peanut butter. But, I trust u created magic here too. Will surely try it soon. Superb presentation as always. Bravo!!!

Mehwish said...

Omggg. Can you prep some meals for me??

Saleema Adel said...

Oh yes! This looks delicious!

Aleeya said...

I was wondering how long the oats would keep for. I live in a hot place and even though everything is refrigerated I'm often worried that perhaps it might spoil...

Wardah said...

Hi Aleeya, I kept the oats for 4 days in the refrigerator after making them and they were perfect! I'm guessing around 5-6 days should be the longest that you keep them.

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