High-Protein Adult Lunchable

High-Protein Adult Lunchable

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High-Protein Adult Lunchable


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 1 Serving 1x

Description

This High-Protein Adult Lunchable is packed with ~30g protein and comes together in just 10 minutes. Hard-boiled eggs, cheddar, hummus, almonds, crunchy veggies, whole-grain crackers, and fresh grapes make a balanced, satisfying lunch that’s easy to assemble, full of flavor, and perfect for meal prep or busy weekdays.


Ingredients

Units Scale
  • 2 Hard Boiled Eggs
  • 1 oz Cheddar Cheese
  • 2 Tbsp Hummus
  • 1 oz Almonds
  • 45 Whole Grain Crackers
  • 1/2 cup Cucumber slices
  • 1/2 cup Grapes

Instructions

  1. Grab a lunch container with dividers.
  2. Place 2 hard boiled eggs into the container. Sprinkle with everything bagel seasoning.
  3. Add the 1 oz cheddar cheese, 1 oz almonds to the container.
  4. Add 4-5 whole grain crackers.
  5. Add 1/2 cup cucumber slices and 1/2 cup grapes.
  6. Spoon 2 tbsp of hummus into a small section.
  7. Pop a lid on and put the container into the fridge and meal prep is done!
  • Prep Time: 10 Minutes
  • Category: High Protein, Meal Prep
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 589
  • Sugar: 16g
  • Sodium: 548mg
  • Fat: 39g
  • Carbohydrates: 36g
  • Fiber: 5g
  • Protein: 30g
  • Cholesterol: 399mg
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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 4 Servings 1x
  • Diet: Gluten-Free

Description

High-Protein Ground Turkey Taco Bowls are bursting with bold, savory flavor and make meal prep exciting. Tender turkey, smoky roasted sweet potatoes, black beans, and melty cheddar come together in a bowl that’s hearty, satisfying, and packed with protein. Top with avocado, salsa, or Greek yogurt for a customizable lunch or dinner that’ll keep you full and energized all week.


Ingredients

Units Scale

Main Ingredients:

  • 1 1/2 lb Lean Ground Turkey
  • 2 cups Black Beans, drained and rinsed (~1 1/2 cans)
  • 3 cups Sweet Potato, peeled and diced into 1/2-inch pieces (about 2 medium sweet potatoes)
  • 4 cups Mixed Greens or Spinach
  • 1 cup Cheddar Cheese, shredded

Spices for Sweet Potatoes:

  • 1/2 tsp Chili Powder
  • 1/2 tsp Cumin
  • Smoked Paprika
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Spices for Turkey Taco Seasoning:

  • 1 1/2 tsp Chili Powder
  • 3/4 tsp Cumin
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Dried Oregano
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Optional Toppings:

  • Salsa
  • Hot Sauce
  • Greek Yogurt
  • Avocado

Instructions

Roast the Sweet Potatoes:

  1. Preheat oven to 425° F. Cover a large sheet tray with foil and set aside.
  2. Pour 2 tsp olive oil onto the sheet tray, then add the diced sweet potato.
  3. Season the sweet potatoes with 1/2 tsp chili powder, 1/2 tsp smoked paprika, 1/4 tsp cumin, 1/4 tsp salt and 1/4 tsp black pepper.
  4. Stir together to evenly coat the potatoes. Roast for 20-25 minutes stirring halfway, until the sweet potatoes are tender and lightly caramelized. 

Cook the Ground Turkey:

  1. Heat a large skillet over medium heat. Add 2 tsp olive oil.
  2. Add the ground turkey and cook, breaking it into small crumbles, until fully browned (7-8 minutes).
  3. Add the spices, 1 1/2 tsp chili powder, 3/4 tsp cumin, 1/2 tsp smoked paprika, 1/2 tsp onion powder. 1/2 tsp garlic powder, 1/2 tsp dried oregano, 1/2 tsp salt and 1/4 tsp pepper.
  4. Stir to combine and cook for another 1-2 minutes for the spices to season the meat. 

Assemble the Bowls:

  1. Divide the 4 cups of greens into 4 containers.
  2. Top each with 1/4 of the turkey mixture, then 1/2 cup of the rinsed black beans.
  3. Next add 3/4 cup of the roasted sweet potatoes to each container or bowl. Top with 1/4 cup cheese per serving.
  4. Seal with an airtight lid and place into the refrigerator until you are ready to enjoy.

Notes

  • When you are ready to eat, heat the bowls in the microwave for 2-3 minutes, top with any additional toppings you like (my fav is a little hot sauce!) and enjoy!
  • Dishes will keep well in the refrigerator for 3-4 days. 
  • Prep Time: 10 Minutes
  • Cook Time: 25 Minutes
  • Category: Dinner, High Protein, Lunch, Meal Prep
  • Method: Roast, Skillet
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 594
  • Sugar: 4.7g
  • Sodium: 832mg
  • Fat: 25g
  • Carbohydrates: 44g
  • Fiber: 12g
  • Protein: 52g
  • Cholesterol: 149mg
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Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

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Asian Chicken Mason Jar Salad (High-Protein Meal Prep)


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Yield: 1 Salad 1x
  • Diet: Dairy-Free, Gluten-Free

Description

This Asian Chicken Mason Jar Salad is a registered dietitian–approved meal prep that proves healthy lunches don’t have to be boring. With tender chicken, crisp vegetables, edamame, and a bold sesame-ginger dressing, it delivers the perfect balance of protein, fiber, and fresh flavor. Prep it ahead for a nourishing, satisfying lunch that makes busy weekdays easier.


Ingredients

Units Scale

Dressing:

  • 1 Tbsp Soy Sauce (low-sodium)
  • 1 Tbsp Rice Wine Vinegar
  • 1 tsp Sesame Oil
  • 1 tsp Honey
  • 1 tsp Sriracha
  • 1 Clove Garlic, minced
  • 1/4 tsp Ground Ginger

Salad:

  • 4oz Cooked Chicken Breast, diced
  • 1/4 cup Edamame (shelled)
  • 1/2 cup Red Cabbage, shredded
  • 1/4 cup Carrots, shredded
  • 1/4 Red Bell Pepper, thinly sliced
  • 1/4 cup Mandarin Orange Sements
  • 1 Green Onion, minced
  • 1 cup Mixed Greens
  • 2 Tbsp Sliced Almonds
  • 1 tsp Sesame Seeds

Instructions

  1. To the bottom of a mason jar, add all dressing ingredients and whisk together.
  2. Next layer the salad ingredients. Start with the chicken, then top with edamame, cabbage, carrots, bell pepper, mandarin oranges, green onion, mixed greens, sliced almonds and sesame seeds.
  3. Put a lid on your mason jar to keep it airtight and fresh then pop into the refrigerator.
  4. Salad will keep well in the refrigerator for 2-3 days. 

Notes

  • You can substitute shredded rotisserie chicken for the diced chicken breast, keep in mind this will increase the sodium content of this dish. 
  • Prep Time: 15 Minutes
  • Category: Anti-Inflammatory, Dinner, High Protein, Meal Prep, Salad
  • Cuisine: Asian

Nutrition

  • Serving Size: 1
  • Calories: 463
  • Sugar: 12g
  • Sodium: 678mg
  • Fat: 21g
  • Carbohydrates: 33g
  • Fiber: 10g
  • Protein: 39g
  • Cholesterol: 83mg
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