Print

Quick High-Protein Summer Meal Prep

quick high-protein summer meal prep - featured image
Print Recipe

A quick, protein-packed, and fresh summer meal prep recipe featuring grilled chicken, quinoa, and a colorful mix of veggies, perfect for busy days and warm weather.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts (organic preferred)
  • 1 cup quinoa (170 grams), rinsed
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 4 large eggs, hard-boiled
  • 1 cup cherry tomatoes (150 grams), halved
  • 1 medium cucumber, diced
  • 2 medium bell peppers, diced (preferably red and yellow)
  • 3 cups baby spinach or arugula (90 grams)
  • ½ small red onion, thinly sliced (optional)
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and black pepper to taste
  • A handful of fresh herbs (parsley or cilantro), chopped (optional)

Instructions

  1. Rinse 1 cup quinoa under cold water to remove bitterness. In a medium saucepan, combine quinoa with 2 cups water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside to cool.
  2. In a large mixing bowl, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 minced garlic cloves, 1 teaspoon Dijon mustard, 1 teaspoon honey, salt, and pepper. Add chopped parsley or cilantro if using. Toss chicken breasts in the marinade, ensuring they are well coated. Let sit for at least 10 minutes or up to 1 hour.
  3. Heat grill pan or skillet over medium-high heat. Cook chicken breasts for 5-6 minutes per side or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing into strips or cubes.
  4. While chicken cooks, halve cherry tomatoes, dice cucumber and bell peppers, thinly slice red onion, and roughly chop spinach or arugula. Place all veggies in a large bowl.
  5. In a small bowl, combine 1 tablespoon olive oil, 1 tablespoon lemon juice, salt, and pepper. Drizzle over chopped veggies and toss gently to coat.
  6. Divide cooked quinoa evenly into 4 containers. Top each with grilled chicken pieces, dressed veggie mix, drained chickpeas, and 1 hard-boiled egg sliced in half. Garnish with extra herbs if desired.
  7. Seal containers and refrigerate. Meal preps keep well for up to 4 days. Enjoy cold or warm briefly in microwave for 1-2 minutes.

Notes

Use a meat thermometer to ensure chicken reaches 165°F (74°C) to avoid overcooking. Let chicken rest before slicing to keep it juicy. Rinse quinoa well to remove bitterness. Keep dressing separate if prepping ahead to maintain veggie crispness. Store meal preps in airtight containers in the fridge for up to 4 days. For quicker prep, use store-bought rotisserie chicken shredded and tossed in marinade.

Nutrition

Keywords: high-protein, summer meal prep, quick recipes, grilled chicken, quinoa, healthy lunch, easy meal prep, protein-packed, fresh veggies

Find it online: https://sweetstirring.com/quick-high-protein-summer-meal-prep-5-easy-recipes-for-busy-days/