Healthy and Cheap High-Protein Meal Prep (4 Recipes)
ID: f196f780...
A comprehensive meal prep guide featuring four delicious, high-protein, and budget-friendly meals prepared in just one hour. It includes a jammy egg breakfast sandwich, green goddess chicken salad, fajita pork bowl, and teriyaki salmon skewers.
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🍳 Cooking Flow
Season and seal the chicken and pork, then cook in the sous vide bath at 155°F (65°C). → Rinse white rice and start the rice cooker; boil eggs for exactly 6.5 minutes and shock in an ice bath. → Blend the green goddess dressing and mix the garlic-herb sauce; chop and prepare all salad greens and fajita vegetables. → Form turkey patties, sear them in a hot pan, and assemble the breakfast sandwiches on toasted bread. → Cube salmon, skew with broccoli and green onions, grill on high heat, and glaze with homemade teriyaki sauce. → Slice the cooked sous vide proteins and portion all four meals into airtight meal prep containers with their respective sides.
Cooking Steps
Brief Cooking Order
Season and seal the chicken and pork, then cook in the sous vide bath at 155°F (65°C). → Rinse white rice and start the rice cooker; boil eggs for exactly 6.5 minutes and shock in an ice bath. → Blend the green goddess dressing and mix the garlic-herb sauce; chop and prepare all salad greens and fajita vegetables. → Form turkey patties, sear them in a hot pan, and assemble the breakfast sandwiches on toasted bread. → Cube salmon, skew with broccoli and green onions, grill on high heat, and glaze with homemade teriyaki sauce. → Slice the cooked sous vide proteins and portion all four meals into airtight meal prep containers with their respective sides.
Introduction
A comprehensive meal prep guide featuring four delicious, high-protein, and budget-friendly meals prepared in just one hour. It includes a jammy egg breakfast sandwich, green goddess chicken salad, fajita pork bowl, and teriyaki salmon skewers.
Step 1
【Sous Vide Proteins】 Season the chicken breasts and pork tenderloins generously with salt, pepper, and your choice of spices (Cajun spice or curry powder). Place them into vacuum bags, seal them, and submerge in a preheated sous vide water bath at 155°F (65°C) for 50-55 minutes.
Step 2
【White Rice】 Wash 2.5 cups of medium-grain white rice until the water runs clear. Add the rice and 2.5 cups of water to a rice cooker or pressure cooker, close the lid, and turn it on.
Step 3
【Green Goddess Salad】 Blend toasted almonds, nutritional yeast, peeled garlic cloves, fresh basil, baby spinach, charred and peeled poblano pepper, and olive oil in a high-speed blender. Stream in water to adjust consistency, then season with salt, lemon juice, and pepper. Chop iceberg lettuce, slice grape tomatoes, toss the greens with the dressing, and portion into 7 containers.
Step 4
【Fajita Veggies】 Slice the red and green bell peppers and the sweet onion into thin strips. Sauté them in a hot pan sprayed with cooking oil for 3-5 minutes until lightly charred but still crisp. Season with salt and set aside.
Step 5
【Garlic-Herb Sauce】 In a small bowl, whisk together chopped parsley, grated garlic, water, soy sauce, olive oil, and lemon juice. Season with salt and stir until combined.
Ingredients List
Important Notes
Using a sous vide circulator ensures lean proteins like chicken breast and pork tenderloin remain incredibly juicy and never dry out.
Prep all vegetables and blend sauces while the proteins are cooking in the water bath to maximize your 1-hour prep window.
Wrap the breakfast sandwiches tightly in plastic wrap before cutting to mimic Japanese-style convenience store sandwiches and keep them fresh.
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