Easy High Protein Meal Prep for the Week

Cheeseburger Bowl
Ingredients (for 3 servings):
• 16oz 93% lean meat (ground beef or turkey)
• 23g of shredded cheese per serving (colby jack, cheddar, etc. - whatever you prefer)
• Lettuce (romaine or iceburg)
• Optional toppings: Onion, pickles.
• 2 russet potatoes
• Seasoning: salt, black pepper, garlic powder.
• Sauce: 100g plain nonfat Greek yogurt, 50g ketchup, 45g yellow mustard, 1 tsp: pepper + garlic powder + onion powder, splash of Worchester sauce (mix together)
Instructions:
1. Season one side of lean ground meat of choice with the seasoning listed above.
2. Chop onions and lettuce however you prefer when eating them on a burger.
3. Preheat oven or air fryer to 400F. Chop russet potatoes into cubes and season with seasonings listed above, and spray tops of potatoes with non-stick spray to help crisping of potatoes.
4. Put potatoes in preheated oven or air fryer - 15-20min in air fryer, 20-25min for oven.
5. Add ground meat to preheated pan on mod-high heat. of burgers with salt, black pepper, garlic powder, and a spritz of yellow mustard (for moisture and flavor).
6. Cook on that side until the sides turn brown. Flip and season other side of ground meat block with salt, black pepper, garlic powder, and a spritz of yellow mustard (for moisture and flavor).
7. Move ground meat to one side of pan, and add chopped onion to other side of pan, and let cook for 2-3min.
8. As other side of the meat browns, break up using spatula. Mix onions and ground meat together in pan.
9. Let meat cook until browned throughout.
10. Optional: can add a splash of pickle juice to pan for moisture/flavor.
11. Combine lettuce, pickles, potatoes, meat, onions, and sauce in a bowl - mix together and enjoy!
Macros per serving:
505 calories, 41g protein, 17g fat, 49g carb, 3g fiber
Costco Chicken Bake Filling
Ingredients:
• 2lbs chicken breast
• 6 pieces of center cut bacon
• 120g of Bolthouse Caesar Dressing (or any reduced fat Caesar Dressing)
• 56g Part Skim Mozzarella Cheese
• Green onions (as desired, I used half a bushel)
• Optional carb source to serve it with: low calorie bread/wrap is how I have eaten it.
Instructions:
1. Cook chicken breast however you like - For this recipe I butterfly cut the chicken breasts, seasoned each side with salt, pepper, onion powder, garlic powder, and Italian seasoning. Then cooked in the oven at 400F for 20min.
a. But you can cook it however you like - I’ve used a crockpot and air fryer as well.
2. Cook bacon on stove top or in oven until desired crispiness.
a. If you don’t want bacon, you can skip this part.
3. Chop green onions.
4. Once everything is cooked - dice or shred chicken, and chop bacon up into bits.
5. Put all ingredients in a big pan that is heated on the stovetop on a low heat - including: chopped/shredded chicken, bacon bits, light Caesar dressing, mozzarella cheese, and green onions.
6. Mix around and cook on low heat for about 5min
7. Serve on your desired carb source - I recommend having 2 open faced sandwiches with toasted bread or using a low carb wrap.
Macros per serving without bread/wrap (recipe creates 4 servings):
360 calories, 57g protein, 13g fat, 4g carb, 0g fiber
Link to Chicken Bake recipe: • High Protein Costco Ch...