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Easy Meal Prep Proteins

Having prepped protein on hand in your fridge will make it easy to hit your daily protein goals and make creating variety in your lunch and dinner meals a breeze! These are a few of my favorite ways to prep protein for the week ahead.


Zucchini Turkey Meatballs

INGREDIENTS:

  • 2 lbs 99% Lean Ground Turkey Breast OR 93% works too!

  • 1 Medium Zucchini (shredded) I use a cheese grater!

  • Blend of spices/seasonings, your choice - think italian, bbq, lemon pepper, etc. I love Mrs. Dash and McCormick Salt Free Spice Blends!


99% (per ball): .3g Fat | .5g Carb | 7.5g Protein = 37 cals

93% (per ball): 2.5g Fat | 1g Carb | 6.5g Protein = 45 cals


  1. Preheat oven to 400 degrees and line a baking sheet with foil

  2. Shred the zucchini and squeeze the excess water out with a paper towel.

  3. Combine all ingredients in a bowl and mix.

  4. Form 1.5 ounce meatballs with a scooper or spoon to keep a consistent size

  5. Bake for 18-20 minutes or until cooked through.

These are easy to add on top of rice OR pasta with your favorite sauce, in butter lettuce cups or on a salad, or even just as a quick protein snack between meals.

 

Juicy Chicken Breast

INGREDIENTS

  • Boneless skinless chicken breast OR tenders

  • Any seasonings/spices, your choice!

  • Non-stick cooking spray

  • Any Low Cal Marinade - ~10-30 cals per tbsp.

  • Any G Hughes Sauces/Marinades

  • Skinny Girl Dressings

  • Lawry's OR Store Brand

  • Primal Kitchen / The New Primal


  1. Marinade chicken breast in a low carb marinade (overnight OR for a few hours)

  2. Preheat oven to 350 degrees

  3. Heat cast iron pan over medium heat and spray with non-stick cooking spray.

  4. Sear chicken breast(s) for 2-3 minutes on each side.

  5. Then bake for 25 minutes or until chicken reaches temp of 165 degrees.

This chicken is perfectly juicy and can be eaten right away or used in meals throughout the rest of the week. If I'm using it for a variety of different meals I will stick to a more simple marinade so I can flavor/season my meals differently throughout the week for variety!

 

Shredded Crockpot Chicken

INGREDIENTS

  • Boneless skinless chicken breast OR tenders

  • Any seasonings/spices, your choice!

  • Any Low Cal Sauce/Seasoning - ~10-30 cals per tbsp.

  • Any G Hughes Sauces/Marinades

  • Jar of Salsa, your choice!

  • Skinny Girl Dressings

  • Lawry's OR Store Brand

  • Primal Kitchen / The New Primal

  • Dry Mixed: Ranch/Italian Dressing OR Onion Soup


  1. Place chicken breast in a crockpot and pour in marinade, sauce, dressing, broth, etc. and sprinkle with desired seasonings.

  2. Cover and cook on low for 6 hours or high for 3 hours until internal temp reaches 165

  3. Shred the tender chicken with two forks or a hand mixer

  4. Serve immediately or let cool and store in sealed containers for the week.

  5. Cooked chicken can also be stored in the freezer for up to 3-4 months!

Shredded chicken is by far the most versatile and easy protein to have on hand! You can easily use this chicken for tacos, salads, over rice/potato/other grain, with some pasta, thrown in a can of soup, on a flatbread, in a wrap/sandwich, on a rice cake, I think you get the picture!


Let me know if you have any questions on how to incorporate these into your weekly meals!

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