Meal Prep For The Week High Protein & Low Carb

Meal prepping for the week can make all the difference when it comes to staying on track with your fitness goals, especially if you’re aiming for high protein and low carb meals.

Planning ahead not only saves you time during the busy week but also ensures you have nutritious and satisfying options at your fingertips.

Whether you’re looking to build muscle, lose weight, or just fuel your body with the right nutrients, this meal prep guide will help you create delicious and balanced meals that fit your high-protein, low-carb needs.

Let’s dive into some simple and tasty ideas that will keep you energized and satisfied all week long!

Meal Prep For The Week High Protein

1. Introduction
   • Joey Suggs introduces the video as a detailed meal prep guide featuring around 27 recipes.
   • He showcases his grocery shopping process, recipe preparation, and meal variations.
2. Grocery Shopping
   • Joey visits Publix and picks up nine key ingredients for under $45:
     • Proteins: Extra lean ground beef, chicken breast (BOGO deal), and 99% fat-free ground turkey.
     • Carbs: Jasmine rice and sweet potatoes.
     • Vegetables: Broccoli florets, mixed vegetables, and riced cauliflower.
   • Emphasizes how these ingredients are the foundation for multiple meals.
3. Meal Prep Process
   • Starts by cooking the items that take the longest:
     • Sweet Potatoes: Cubed, seasoned with avocado oil and Kinder’s seasoning, and baked at 400°F for 35–45 minutes.
     • Chicken Breast: Seasoned with salt, pepper, and minced garlic, then baked alongside sweet potatoes for 25–30 minutes.
   • Prepares other items simultaneously:
     • Ground Beef & Turkey: Cooked with Kinder’s seasonings.
     • Rice: Boiled in water for 10 minutes.
     • Mixed Vegetables, Riced Cauliflower, and Broccoli: Microwaved using steamable bags.
4. Mashed Potato Prep
   • Uses instant mashed potatoes, prepares six servings (130g total), and adds water incrementally while microwaving.
   • Enhances the flavor with salt, pepper, butter, and fat-free cheese.
5. Meal Assembly
   • Highlights the versatility of mixing proteins, carbs, and vegetables to create diverse meal combinations:
     • Examples include chicken with sweet potatoes and broccoli or turkey with riced cauliflower and mixed vegetables.
   • Prepares and arranges the meals for convenience.
6. Macro Breakdown
   • Provides detailed calorie and macro counts for each ingredient:
     • Rice: 240 calories per 220g serving.
     • Sweet Potatoes: 166 calories per 185g serving.
     • Mashed Potatoes: 28 calories per serving.
     • Proteins: Chicken (290 calories/220g), ground beef (230 calories/5.33 oz), ground turkey (173 calories/5.33 oz).
     • Vegetables: Mixed veggies (100 calories), riced cauliflower (25 calories), broccoli (30 calories).
7. Taste Testing & Tips
   • Reviews meal combinations, praising the balance of flavors.
   • Notes that minimal seasoning on rice works due to the well-seasoned proteins.

Key Takeaways:

• Joey demonstrates efficient meal prep, keeping costs under $5 per meal.
• The process emphasizes simplicity, nutrition, and variety for individuals pursuing fitness goals like bulking, maintaining, or weight loss.
• His approach is practical, time-efficient, and adaptable for busy lifestyles.

Meal Prep For The Week Low Carb

Myra from Low Carb Love introduces herself and the purpose of the video, which is to prepare a low-calorie, low-carb, high-protein meal that is quick and easy.

She shares her love for chicken shawarma, a Mediterranean dish typically cooked on a grill, and explains how she’s simplifying it with an air fryer, which takes only 10 minutes.

Ingredients and Preparation

• Chicken Choice: Myra uses chicken breast but notes that you can substitute with chicken thighs, drums, or whatever chicken parts you have on hand. The chicken can be diced, sliced, or left as a full fillet depending on personal preference. She opts for larger chunks of chicken.
• Seasonings and Ingredients:
  • Oil: Avocado oil is used to help the seasonings stick to the chicken.
  • Spices: Turmeric, cumin, and garlic powder form the main flavor base.
  • Spice Level: Chili flakes are added for heat, but viewers who aren’t fond of spice can adjust or omit them.
  • Greek Yogurt: Greek yogurt is a key ingredient for marinating the chicken, providing creaminess and tang. Dairy-free alternatives like almond or coconut-based yogurt can be used.
  • Lemon Juice: Adds freshness and helps tenderize the chicken.
  • Seasoning: Salt and pepper are essential for bringing out the flavors.

Cooking Process

• Mixing: The chicken is tossed with oil, spices, and Greek yogurt in a bowl (or bag, if meal prepping). This step ensures everything is coated evenly.
• Air Fryer Setup: Myra lines the air fryer basket with parchment paper, especially when cooking foods that might stick, like cheese. This is a preference she suggests to make cleanup easier.
• Veggies:
  • Veggies Used: Red onion, bell peppers (can use any color), and cherry tomatoes.
  • Seasoning: The veggies are tossed with a little oil, salt, and pepper to ensure they’re flavorful.
  • Batch Cooking: Since her air fryer is a 6-quart size, Myra cooks the chicken and veggies in two batches. Larger air fryers can accommodate everything at once.

Meal Prep Tips and Serving Suggestions

• Meal Prep Benefits: Myra emphasizes that meal prepping helps stay on track with healthy eating, especially when you’re hungry and tempted by unhealthy food options.
• Serving Ideas:
  • The meal can be paired with a variety of sides, including low-carb or regular rice, cauliflower rice, or even pita bread (she recommends gluten-free or low-carb pita if sticking to a low-carb diet).
  • Her Favorite: Myra shares that she personally loves eating chicken shawarma in a salad.

Ritual Multivitamin Sponsorship

• Multivitamin Promotion: Myra talks about her experience with Ritual multivitamins, which she’s been using for over a year. She praises the vitamins for being traceable, gluten-free, and vegan-friendly, making them a trustworthy supplement option.
• Discount Code: A special discount code “low carb 20” is offered to viewers for 20% off their first month. Ritual offers different types of multivitamins, including options for 50+, prenatal, and kids.

Final Steps of Meal Prep

• Meal Prep Containers: Myra uses glass containers for meal prep. She prefers glass over plastic for reheating due to concerns about the safety of plastic.
• Assembly: She demonstrates adding the cooked chicken and veggies into the containers, then adds some fresh cucumbers for crunch, and includes a sweet treat—sugar-free chocolate peanut butter cups. This combination provides protein, veggies, and a little sweetness to make the meals more satisfying.
• Portioning: Myra is careful to include enough protein in each container because it helps keep her full, especially during lunch when she’s hungriest. She emphasizes the importance of eyeballing the protein portion to ensure it’s adequate to avoid unnecessary snacking later in the day.

Taste Test and Conclusion

• Taste Test: After the meal prep is done, Myra tastes the chicken shawarma and describes it as “full of flavor.” She notes that seasoning is key and shares that she sometimes over-seasons, but always makes sure not to add too much salt. The chicken is juicy and flavorful, and Myra gives it a 10/10.
• Encouragement: Myra invites viewers to try the recipe and let her know how they incorporate it into their own meal prep routine. She also encourages feedback on how her recipes work for different people.

Key Takeaways

• Quick and Easy: This 10-minute chicken shawarma recipe is designed to be easy, healthy, and suitable for meal prepping.
• Versatile: The recipe is highly customizable based on dietary preferences, whether you’re low-carb, keto, or just looking for a healthy meal.
• Meal Prep-Friendly: The recipe is perfect for preparing multiple meals in advance, making it a convenient choice for busy days.
• Health and Wellness: The video includes a segment on Ritual multivitamins, highlighting the importance of nutrition supplements to complement a healthy lifestyle.