A few simple recipes you can cook up in about 2-2.5 hours and results in 4-6 serving size portions. If you found this page from my Instagram Reel, welcome to my website! Please browse the Recipe Index for additional high protein and high fiber recipes. You can also view the Resources page for free nutrition guides and additional Meal Prep posts.

Enjoy and let me know if you have any questions!

High Fiber Protein Meal Prep

A collection of meal prep recipes that focuses on high fiber and high protein meals that can be prepped and last through the week.

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Prep Time: 2 30

Servings: servings

Author:Andrea Howe

Ingredients

Roasted Sweet Potatoes

▢ 3 medium Sweet potatoes sliced into equal 2"-2.5" equal large rounds
▢ 1 tablespoon Olive oil
▢ 1 teaspoon Sea salt
▢ ½ teaspoon Black pepper
▢ ½ teaspoon Cinnamon
▢ ⅛ teaspoon Cayenne pepper

Chicken Peanut Quinoa Salad

▢ 1 lb Cooked shredded chicken
▢ 1 cup Cooked quinoa
▢ 4 cups Shredded red cabbage roughly 3 handfuls
▢ 4 cups Shredded Napa cabbage roughly 3 handfuls
▢ 1 cup Shredded carrots
▢ 4 Green onions thinly sliced
▢ ¼ cup Cilantro roughly chopped
▢ 4 tablespoon Peanuts
▢ 8 tablespoon Peanut dressing San-J Thai Peanut Sauce

Mango Chia Seed Pudding

Cottage Cheese Ranch Dip

▢ ½ cup 2% Greek yogurt
▢ ½ cup low-fat cottage cheese
▢ 2 teaspoon Ranch seasoning mix add more to taste
▢ pinch of salt

Instructions

For the Goop Chili

In a large Dutch oven heated over medium-high heat, warm 1 tablespoon olive oil. Add ground turkey and salt and pepper, and cook, breaking it up with a wooden spoon or ground meat tool, until browned and cooked through. When done cooking, transfer the turkey to a plate or bowl.
Reduce heat to medium-low, and add the diced onions and celery to the Dutch oven. Cook for 5 minutes or so, until soft and fragrant. Add tomato paste to cooked vegetables, cooking for 2-3 minutes, stirring frequently.
Add all the dried spices, stirring into the vegetable mix and cook for 1-2 minutes till nice and fragrant.
Add the crushed tomatoes, chicken broth, red kidney beans, white kidney beans, diced red pepper, and the cooked ground turkey back into the Dutch oven, stirring well to combine everything.
Bring to a simmer, lowering the heat if needed, and cover. Cook on a gentle simmer for about 45 minutes, till vegetables are tender and sauce slightly thickened.
Adjust salt and pepper as needed. Spoon chili over roasted sweet potato, and garnish with pickled red onions, jalapenos and avocado.

Roasted Sweet Potatoes

Preheat oven to 400 degrees f. Place sweet potatoes on a baking sheet and rub with olive oil on both cut sides. Sprinkle both sides with salt, pepper, cinnamon and cayenne pepper.
Roast for 30-35 minutes until fork tender.

Chicken Peanut Quinoa Salad

Add both cabbages, carrots, green onions, cilantro and quinoa to a large mixing bowl and mix well.
In meal prep containers like Mason Jars or glass bowls, equally divide up salad mix into 4 equal parts.
Top with shredded chicken and then peanuts. Seal and refrigerate for up to 5 days. When ready to serve, add 2 tablespoons of peanut dressing and toss to mix.

Mango Chia Seed Pudding

Add the mango, coconut water, coconut milk, ginger and maple syrup to a blender. Blend till smooth and creamy and then pour equal amounts into 4 lidded containers.
Add 2 tablespoons of chia seeds to each container and stir until fully combined. If needed, place the lid on each container and shake for 20-30 seconds to ensure chia seeds are well incorporated. Refrigerate for at least 2 hours before enjoying.

Cottage Cheese Ranch Dip

Add all ingredients to a small food processor or hand blender and blend till well mixed and smooth and creamy.

Notes

The nutrition facts are estimated for all foods listed, with some servings being only 4 and others 6. This is to serve as a rough estimate and for more accurate estimates, please input individual recipes into a nutrition calculator.

Nutrition

High Fiber Protein Meal Prep