Modern day fitness is littered with buzzwords and sayings that sometimes can become confusing. There seem to be so many as of late that we have somewhat lost track of which are important. But one we must focus on is meal prep. Why? Because meal prepping can save us valuable time each night and allow us to maintain a high protein diet throughout the week with ease.
Food and meal prep can be anything really, you do not need to cook all your meals at one go. Meal prep can include anything from chopping up vegetables to reduce the times for recipes to washing fruits so they are ready to be consumed as snacks. It could also be sectioning your nuts, crackers or other food items into weighed out portions for snacks. Prep saves you time throughout the week and creates a lot less hassle.
Here at Elite Body Squad we want to give you simple recipes that you can prep at any point during the week. They are all rich in protein and will assist you on any diet plan. Whether you are on a low-carb diet or trying to fuel up for a busy day, these delicious high-protein recipes will leave you more than satisfied.
Bean Salad With Bacon and Chives
This simple recipe contains two differing forms of protein and no added fats. After you rinse out a can of cannellini beans toss them in with some apple cider vinegar, olive oil, mustard and some salt and pepper. You can leave this mixture to marinade and mix together for up to eight hours which allows the protein to gather. Just before eating, toss in some crispy bacon and chives.
Steak With Skillet Tomatoes and Spicy Sautéed Green Beans
This steak dinner is really easy to make, in fact it can be made entirely on your oven-top. Bring a large pot of salted water to the boil and heat two teaspoons of olive oil in a large skillet on medium heat. Season your steaks with your choice of seasoning and cook to your desired level. Let it rest for 5 minutes before slicing. Wipe the skillet clean and heat more oil. Add tomatoes and cook until soft, throw some oregano into the mix to add flavor. Cook green beans in boiling water until tender. Wipe the pot out and heat the garlic in oil, sprinkle with red pepper and serve with the steak and tomatoes.
For this recipe you will need: 2 tablespoons olive oil, 4 chicken thighs, boneless and skinless, Salt, to taste, Pepper, to taste, 1 pound green beans, 2 cups cherry tomatoes, halved, ½ cup basil pesto. In a large pan, heat your chicken with olive oil and season with salt and pepper. When the chicken is cooked, remove it from the pan, slice and leave aside. Add green beans and cook until crisp. Return your chicken strips to the pan and then add tomato and pesto. This can be served immediately or stored in containers in the refrigerator.
Lemon Roasted Salmon Fillet With Sweet Potatoes And Broccolini
For this delicious meal you will need 2 medium sweet potatoes, cubed, sea salt + fresh black pepper, ½ teaspoon cumin powder, a few tablespoons of olive oil, 4 cups of broccolini (or broccoli florets), 12 ounces of wild-caught salmon filets, 1 tablespoon butter, 2 tablespoons lemon juice, ¼ teaspoon garlic powder, ⅛ teaspoon red pepper flakes and/or fresh thyme (optional). Preheat your oven to around 425 degrees F and arrange your sweet potatoes on one sheet pan, placing your broccoli on another. Drizzle olive oil on both and season with salt and pepper, bake the sweet potatoes and broccoli for 15 minutes then set the broccoli aside. Whilst the potatoes are cooking prepare your salmon. In a small bowl, mix butter, lemon juice, garlic powder, pepper flakes, thyme, salt and pepper. Heat these in the microwave for 15 seconds and then line a baking tray with foil and cooking spray. Place the salmon fillets on top and then drizzle the lemon sauce over. Take your potatoes out, toss and place them back in the oven with the broccoli and salmon for 15 minutes. Divide the salmon and veggies into containers and allow to slightly cool before placing in the refrigerator.
Asian Noodle Salad Jars
These salad jars are simple and easy to create, plus they taste great. Here are all the ingredients you will need: 4 ounce soba noodles, 1 red bell pepper, thinly sliced, 1 cup shelled edamame, cooked, 2 large carrots, peeled and shredded, 4 green onions, thinly sliced, 1/2 cup crunchy rice noodles and for the spicy peanut dressing you will need: 2 tablespoons peanut butter, 4 teaspoons sambal oelek, 4 teaspoons rice vinegar, 4 teaspoons soy sauce, 1/4 cup extra virgin olive oil and 1 tablespoon black sesame seeds. To make this tasty recipe, you will first bring a pot of water to the boil. Add the noodles and cook accordingly, rinse under cold water then drain. In a small bowl, whisk together peanut butter, sambal oelek, rice vinegar and soy sauce. Slowly drizzle in oil until all the oil is incorporated, then stir in the sesame seeds. Divide the dressing between 4 pint-sized mason jars. Divide the noodles over the dressing and layer the remaining ingredients, ending with the rice noodles, in the jars and leave to refrigerate.
Lemon Broccoli Pasta Skillet
For this recipe you will require: 3 quarts water, 1 tablespoon salt, 1 and 1/2 to 2 pounds fresh broccoli, 1 pound rotini pasta, 3-4 cups spinach, 4 tablespoons butter. 1 large lemon, zested and juiced, 2 cloves garlic, crushed and minced, 1/4 or 1/2 teaspoon crushed red pepper, 1 cup fresh Parmesan, plus more to garnish, olive oil, to garnish, salt and pepper to taste, fresh lemon wedges, to garnish. In a large pot, bring your water to the boil. Prep your broccoli and cut the florets into smaller portions. Add the rotini and boli on high temperature. Add the broccoli then cover for around 3 minutes. Drain the pasta and then return to the pan to add the spinach. Sprinkle with some lemon zest and leave until the spinach wilts. In a small pan, melt 4 teaspoons of butter over a medium heat then add minced garlic and crushed red pepper then sauté for around a minute. Turn off the heat and then add around 2 tablespoons of fresh lemon juice. Add all this to the pasta then stir. Stir in one cup of parmesan cheese then add a drizzle of olive oil and season with salt and pepper. Garnish with cheese and fresh lemon wedges when eating.
Garlic Grilled Chicken
A nice and simple recipe for some tasty chicken you can mix in with anything you choose. The ingredients you will need are: boneless, skinless chicken breast, low-sodium garlic salt, Himalayan pink salt + fresh ground pepper, and ghee. Heat a grilling pan on the hob over a medium heat then add a small amount of ghee and olive oil to barely coat the pan. Season both sides of your chicken with the garlic, salt and pepper before grilling on both sides. Cook thoroughly then mix with whatever desired side, leaving it to cool before placing in the refrigerator.