# High Protein Meal Prep

Here are healthy recipes for breakfast, lunch, dinner and snacks, that give you over 115 grams of protein a day.

- Servings: 3 servings
- Cuisine: Italian
- Category: Soup
- Language: en

## Ingredients

- 6 eggs
- 1 onion, finely sliced
- 120 g broccoli
- 200 g cherry tomatoes
- 100 g cottage cheese
- 100 g cheddar, grated
- 380 g potatoes, cubed
- 1 tsp smoked paprika
- 1 tsp ground garlic
- 0.5 tsp dried thyme
- 6 tbsp chia seeds
- 300 g fage greek yoghurt
- 240 g water
- 3 tbsp cocoa powder
- 3 tsp vanilla extract
- 1.5 tsp honey
- 100 g frozen raspberries
- 4 salmon fillets (125g cooked salmon per portion)
- 1.5 tbsp soy sauce
- 2 tsp honey
- 2 tsp garlic granules
- 0.5 tsp chilli powder
- 300 g cooked rice
- 105 g edamame beans
- 3 tbsp sliced nori
- sesame seeds
- sriracha
- 450 g chicken breast, diced (this should make about 120g cooked per portion)
- 1 tsp smoked paprika
- 2 tsp ground garlic
- 1 tsp dried thyme
- 0.5 tsp dried chilli flakes
- 3 garlic cloves, finely chopped
- 45 g tomato paste
- 1 can cannellini beans, drained (drained weight 240g)
- 70 g cream cheese
- 25 g parmesan, grated
- 75 ml water
- handful spinach

## Instructions

1. Chop the potatoes and put them on a baking sheet.
2. Add some olive oil, salt, smoked paprika, ground garlic and dried thyme, then put the sheet in the oven.
3. Chop the onion, broccoli and cherry tomatoes.
4. Fry the vegetables until they are nice and soft.
5. Season with salt.
6. Crack the eggs into a bowl and season with salt and pepper, then whisk.
7. Add cottage cheese to the mixture.
8. Add the mixture to the pan with the vegetables, then add the cheddar on top.
9. Cook the frittata on low to medium heat and finish it under the grill.
10. Portion the potatoes and the frittata into containers.
11. Add pepper and chopped parsley on top.
12. Add chia seeds to jars.
13. Add raspberries, cocoa powder, vanilla, honey and yoghurt to the jars.
14. Add some water and mix it together.
15. Put the jars in the fridge to set for a couple of hours.
16. Stir well and add raspberries and pistachio on top.
17. For the glaze, mix together soy sauce, garlic powder and honey.
18. Pour the glaze over the salmon and season with salt.
19. Put it in the air fryer for about 12 minutes until the salmon is fully cooked.
20. Flake the salmon and portion it out with rice, edamame seeds, cut up nori, sesame seeds and sriracha.
21. For the dinner recipe, add olive oil to the pan, then add diced chicken breast and add spices.
22. Remove the chicken from the pan.
23. Add tomato paste and garlic.
24. Add spinach, cannellini beans, cream cheese, water and parmesan.
25. Put the creamy tomato beans in containers and add the chicken on top.

## Equipment

- bowls
- chopping board
- knife
- baking sheet
- oven
- frying pan
- hob
- spatula
- containers
- scales
- rice cooker
- air fryer
- measuring spoons

## Tips

- Instead of potatoes, toast or no carbs can be used.
- Adjust ingredient quantities to your preference.
- Other grains can be used instead of rice
- Other beans like butter beans or chickpeas can be used

## Source

- Original video: https://youtu.be/Ps8zG4BXtkA?si=3ECnzMPtQIp2Hd-M
- Recipe page: https://www.cliprecipe.com/recipe/76086bd3-9242-45f4-afda-dbf6714f456c
- Extracted: 2025-06-06

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt