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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Servings: 6 servings
Ingredients
Goop Chili (adapted from The East Coast Kitchen)
- 1 lb Ground turkey
- 1 teaspoon Sea salt
- ½ teaspoon Black pepper
- 1 cup Onion diced
- 1 cup Celery diced
- 6 ounces Tomato paste use 3 ounces of double concentrated paste
- 2 28 ounces Canned crushed tomatoes
- 2 cups Chicken broth
- 15.5 ounces Canned kidney beans drained and rinsed
- 15.5 ounces Canned white kidney beans (cannellini beans) drained and rinsed
- 1 Red pepper diced
- 1 tablespoon Chili powder
- ½ tablespoon Chipotle powder
- 1 tablespoon Paprika
- ½ tablespoon Ancho chili powder
- 1 tablespoon Onion powder
- 2 tablespoon Dried oregano
- Pickled red onions, pickled jalapenos, avocado garnishes
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
- 1 cup Coconut water
- 1 cup Coconut milk
- 1 Mango peeled and cut into pieces
- ½ teaspoon Ginger grated
- 1 tablespoon Maple Syrup
- ½ cup Chia seeds
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
Serving: 6servings | Calories: 894kcal | Carbohydrates: 91g | Protein: 59g | Fat: 35g | Saturated Fat: 12g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 2498mg | Potassium: 2305mg | Fiber: 25g | Sugar: 25g | Vitamin A: 22126IU | Vitamin C: 67mg | Calcium: 406mg | Iron: 11mg