Do you find your stomach's always growling
or you're low on energy?
This could be a sign to add more protein to your diet.
Today, I'm going to show you,
how to make four high-protein meals for breakfast,
lunch and dinner that'll keep you feeling full for hours.
Hey guys, welcome back to my channel,
it's Taylor from the Girl on Bloor.
I'm all about sharing easy meal prep strategies,
so that you can save time, money and stress.
Whether you want to build more muscle
or just wanna put a stop to those pesky,
mid-day stomach rumbles,
there are tons of ways you can add more protein
to your diet.
After all, it's one of the most important nutrients
that helps keep your body energized and nourished.
Today,
I'll be showing you how to make four high-protein recipes
that taste way better than a shake or a protein bar
and they're perfect for meal prep too.
We'll be making meal prep protein oatmeal,
the perfect hibachi steak,
sheet pan Greek chicken bowls and Big Mac salad jars.
You'll feel full and satisfied,
long after eating these meals.
If you're loving all of these meal options
and are wanting some more high protein meal ideas,
I've got even more in my free four-week meal plan,
which I've linked to in the description below,
so head there to download your copy.
Alright, let's get cooking.
We're going to start by making our breakfast recipe first,
which is this meal prep protein oatmeal.
If you're anything like me
and you don't like cooking first thing in the morning,
this recipe is going to be a life-saver.
It has 18 grams of protein per serving,
so you can start the day off on the right foot.
This recipe is ready in less than 20 minutes
and is so easy to make with barely any prep involved.
All you have to do is heat a large saucepan,
over medium-high heat,
add in two cups of large flake oats
and four cups of almond milk then stir well to combine.
Bring the mixture to a boil
and let it simmer for about three to four minutes,
until the oats start to expand
and the oatmeal has a nice thick consistency.
Then you're going to stir in a third of a cup
of protein powder, two tablespoons of hemp hearts,
two tablespoons of pumpkin seeds or walnuts,
one teaspoon of vanilla extract and a pinch of salt.
Oatmeal is already pretty high in fiber,
which helps to keep you feeling full,
but I like bumping up the protein count,
using protein powder.
I know that all of the protein powder options out there,
can get super overwhelming,
so my best tip is to choose a whey
or plant-based protein that has the fewest ingredients
and at least 25 grams of protein per serving.
I've linked to the protein powder I use
in the description below.
Okay, once your oatmeal is done, remove it from the heat
and divide it evenly among four meal prep containers.
Now comes the fun part,
adding on your toppings.
The options are pretty much endless
and I like mixing it up from week to week.
Today, I'm going to use some fresh berries
and shredded coconut, but you can also use nuts and seeds,
a bit of maple syrup and even dark chocolate chips.
Pop the lids on,
stick the meal prep containers in the fridge
and you're all set for the week.
It's as simple as that.
Now, you've got an easy-peasy breakfast option
that will save you tons of time in the morning.
This oatmeal will last in the fridge for up to five days.
When you're ready to eat,
take one of the containers out of the fridge,
sprinkle some water over top and microwave for two minutes,
stirring halfway through.
Now if you're using fresh fruit,
make sure to take it off before microwaving
or it'll get all mushy,
no one wants that.
You're also good to eat the oatmeal cold,
it'll taste just as good.
Okay, onto recipe number two.
Next we're going to make the perfect hibachi steak,
which has a whopping 34 grams of protein per serving.
This steak tastes just like the kind you'd get at Benihana,
but instead of having to go out
and spend a bunch of money at a restaurant,
you get to enjoy the dish in your sweatpants at home.
First things first, prep your ingredients.
Mince four cloves of garlic,
mince one tablespoon of fresh ginger,
thinly slice one carrot, slice one cup of mushrooms in half,
chop up one yellow onion and cut up one zucchini.
Feel free to swap out these ingredients
for whatever you have in your fridge,
but you definitely wanna keep the garlic
and ginger in there for the flavor.
You're also going to need
to mince another four cloves of garlic
and slice four green onions for the Benihana fried rice,
which is the best side dish for this steak.
When all your ingredients are prepped and ready,
cook some white rice in a pot on the stove
or in a rice cooker.
You'll add one cup of white rice, two cups of water,
a bit of butter and a pinch of salt
and cook until the liquid has absorbed.
You can even make it beforehand up to two days in advance,
to save time.
Another trick is to use rice from the freezer
and microwave it for a few minutes to defrost before frying.
Next, you're going to make the hibachi steak marinade.
Mix together one tablespoon of sesame oil,
two tablespoons of soy sauce,
two tablespoons of hoisin sauce,
four cloves of minced garlic
and one tablespoon of minced ginger in a small bowl.
Okay, now you're going to take that marinade
and pour it over one pound of top sirloin steak
in a large bowl or freezer bag.
Stick it in the fridge
and let it marinate for at least 20 minutes,
so it can soak up all those good flavors.
While the steak is marinating,
make the mustard sauce to serve on the side.
Trust me,
this sauce is so good you're gonna want to put it
on everything.
It's super easy to make too.
All you have to do is mix together half a cup of light mayo,
one tablespoon of soy sauce,
one tablespoon of rice vinegar
and one tablespoon of Dijon mustard.
It's that easy.
The next step is to make the sauteed veggies.
You won't get all the cool knife tricks or onion volcanos
that you do at Benihana, but they're still delish.
Heat one tablespoon of olive oil
in a large pan over high heat,
then add in the carrot, mushrooms,
yellow onion and zucchini.
Season the veggies with a bit of salt and pepper,
and then cook for five minutes until they're nice
and tender-crisp.
Stir in one tablespoon of soy sauce,
then remove from the heat and set aside in a large bowl.
Now, it's time to make your fried rice.
Melt two tablespoons of butter in the same pan
that you made the veggies in
and add in four cloves of the minced garlic.
Your kitchen is going to smell so good,
I love the smell of garlic cooking.
Saute for 30 seconds,
then add in the cooked white rice
and three tablespoons of soy sauce.
You want to fry for about five minutes.
In the meantime,
you're going to cook the marinated steak
in a second skillet over medium-high heat.
Depending on how thick your steak is you'll need to cook it
for about three to five minutes per side.
When it's done, remove it from the heat
and let it rest for about 10 minutes
to lock in all those juices.
This is key when cooking steak,
don't skip this step.
While the steak is resting, finish off the rice.
Make a hole in the center of the rice and crack in one egg,
then scramble until your egg is set.
Stir in your green onions,
remove from heat and you're all set.
Slice up the steak into bite-sized pieces
and serve it with the fried rice,
sauteed veggies and mustard sauce on the side.
And there you have it,
a high-protein, restaurant-quality meal,
you won't have to leave your house to enjoy.
If you have any leftovers,
you can store them in the fridge
in airtight glass containers for up to five days.
I recommend reheating everything in a pan on the stove top,
so that the veggies stay crisp,
but you can heat it up in the microwave
for a couple of minutes if you're in a hurry.
Just make sure to sprinkle some water,
over top of the rice so that it doesn't dry out.
You can also freeze the steak,
veggies and fried rice separately for up to three months.
Okay, moving onto recipe number three.
Now, I don't know about you,
but less clean-up time is music to my ears
when it comes to cooking.
These sheet pan Greek chicken meal prep bowls,
we're making next use only one pan
and are ready in less than half an hour
with 30 grams of protein per serving.
To start, preheat the oven to 400 degrees
and prep your ingredients.
Dice one pound of boneless skinless chicken breasts,
then chop up one red and yellow pepper,
slice up one zucchini, slice up one red onion
and mince four cloves of garlic.
You can mix up the veggies
to include whatever you're craving,
I've tried making it with broccoli,
mushrooms and green beans,
which are all really good in this dish.
Once you've finished the prep,
add the chicken and veggies to a large sheet pan,
then it's time to add your seasonings.
Drizzle two tablespoons of olive oil
and two tablespoons of lemon juice overtop,
then add your minced garlic, one tablespoon of oregano,
one teaspoon of salt and half a teaspoon of pepper,
tossing well to combine.
The seasonings for this recipe are simple but so delicious.
Pop that sheet pan in the preheated oven
and cook for 18-20 minutes,
until the chicken is fully cooked.
When the time's up, take the pan out of the oven,
then divide among four meal prep bowls,
topping with feta cheese.
How easy was that?
With just one sheet pan you're getting a tasty
and high-protein meal that's ready in less than a half-hour.
Plus, you'll only have to clean one dish.
These meal prep bowls,
will last in the fridge for up to five days
and are a huge time-saver
when you're looking for a quick and easy lunch
or dinner option.
Sprinkle some water over top to avoid
that funky leftover chicken taste,
and then microwave for one to two minutes.
You can even add some more fresh feta on top if you like.
After all, who doesn't like extra cheese?
Unfortunately, the veggies won't freeze very well,
but you can freeze the cooked chicken
for up to three months.
Okay, onto our last high protein meal,
which are these low-carb Big Mac salad jars,
they're a healthier version
of your favorite McDonald's burger.
They're amazing for meal prep
and have 29 grams of protein per serving,
so you can enjoy your guilty pleasure,
without any of the guilt.
It even includes the special sauce which,
let's face it, is the best part of a Big Mac.
There's not a lot of prep involved for this recipe.
Just dice one yellow onion,
chop up half a cup of dill pickles, dice two plum tomatoes,
shred a quarter of a cup of cheddar cheese
and chop up two cups of romaine lettuce.
You can switch up the lettuce and use spinach, kale,
arugula or another type of leafy green instead,
but the romaine lettuce will give you the same crunch,
as the iceberg lettuce they use at McDonald's,
with just a bit more nutritional value.
Okay, with the prep out of the way,
add one pound of extra-lean ground beef
to a large skillet over medium-high heat,
seasoning with a bit of salt
and cooking until the fat has absorbed
and the beef is fully cooked.
By using extra-lean ground beef,
you'll still get the taste of a hamburger,
but with fewer calories
and you don't have to drain the beef like you would
with medium ground beef.
While the beef is cooking, you can make the Big Mac sauce.
It honestly tastes just like the original version
with less preservatives and sodium.
All you have to do is mix together half a cup of light mayo,
two tablespoons of ketchup and one tablespoon of relish.
So easy, right?
Divide the sauce among four one liter mason jars,
then assemble your salads.
The order of ingredients
is key when it comes to layering mason jar salads.
You want to start with the Big Mac sauce,
followed by the cooked ground beef,
onions, pickles, tomatoes, cheese and lettuce.
Always put the lettuce on top so it stays nice and fresh.
Pop the lids on and store the mason jars in the fridge
for up to five days.
Now, you've got delicious salad jars
that are super tasty, high in protein
and a healthier option for days
when you feel like hitting up the drive-through.
You can eat them right out of the jar,
but if you're finding that too tricky,
dump everything in a big bowl and dig in.
These salad jars come together in less than 30 minutes,
but you can save even more time by cooking and freezing
the ground beef ahead of time.
Just let it thaw in the fridge overnight,
then add it to your salad jars.
Okay, now you've got four high-protein recipes to try
that will keep you feeling full long after mealtime.
Say goodbye to chalky protein bars, egg whites
and all the other crazy ways people
that people try to hit their protein goals for the day.
You can totally hit your macros with the right meals.
Okay, I'm dying to know,
which recipe are you going to try first?
Comment below
and let me know which one you're craving the most.
If you're loving all of these meal prep ideas
and want to see even more tips and tricks,
make sure to subscribe to my channel,
and give this video a thumbs up
and follow me on Instagram @thegirlonbloor.
Plus, I've got even more easy high-protein recipes
to choose from in my free four-week meal plan,
which is a must if you're looking to get organized
and stay on track with healthy eating for the longterm.
I've linked to that in the description down below,
so head there to download your copy.
Alright, my stomach is growling,
which means that it's time for me to dig in,
I think one of those Big Mac jars is calling my name.
Thanks for hanging out with me in my kitchen today
and I'll see you in the next video.