A Day of High-Protein Meal Prep

With a month or so of summer weather left, it still might feel a bit too hot to be meal prepping on-pan dinners in your oven. But planning nutrient-dense, delicious meals doesn’t have to be oven-dependent or time-consuming. The following are meal prep ideas for breakfast, lunch, dinner, and snacks that will fuel your end-of-summer fun, that are low on time and high on nutrition!

Breakfast: Summer Fruit Overnight Oats

Portion: 4 servings

Ingredients:

• 2 cups of rolled oats

• 2 cups of almond milk

• 4 tbsp chia seeds

• 3  tbsp honey

• 1 tsp vanilla extract

• Fruit for topping (about ½ cup per serving) such as blueberries, raspberries, peaches (cubed), or bananas (sliced)

Instructions:

1. Combine the oats, almond milk, and chia seeds in a bowl, and mix until well combined.

2. Place in an airtight container like a jar in the refrigerator for at least 4 hours, ideally overnight. 

3. Top with preferred fruit and enjoy! 

Variations:

1. Blueberry Lemon: Add blueberries and lemon zest to the base, and top with more blueberries.

2. Cinnamon Spice: add cinnamon, nutmeg, chopped apples, and a dash of ground cloves.

3. Matcha Latte: add 1 tbsp of matcha powder to the base and top with shredded coconut.

Lunch: Tahini Farro Salad

Portion: 4 servings

Ingredients:

• 1 cup of dry farro 

• ½ a red onion, finely diced

• 1 bell pepper, finely diced 

• 1 cup cherry tomatoes, quartered

• 1 cup of cucumber, chopped

• 1 cup frozen, shelled edamame beans

• ½ cup chopped parsley

• ¼ cup olive oil

• 2 tbsp tahini

• 3-4 tbsp lemon juice

• Salt & pepper to taste

Ingredients

1. Boil the farro according to the cooking instructions.

2. While the farro is cooking, finely dice the onion, bell pepper, and parsley, and chop the cucumbers and tomato. 

3. Right before the farro is done cooking, add the frozen edamame to cook for 1-2 minutes with the farro. Drain and let cool.

4. In a small bowl, whisk together the lemon juice, tahini, and olive oil until smooth and well combined. Season with salt and black pepper to taste.

5. Toss all ingredients together and add the tahini dressing. 

Optional add ins:

1. More legumes like lentils or chickpeas.

2. Herbs such as mint or basil.

3. Protein of choice.

Dinner: BBQ Tofu 

Portions: 4 servings

Ingredients:

• 1 block of extra-firm tofu, pressed and cut into large triangles

• Marinade

  • 2 tbsp BBQ sauce

  • 1 tbsp low-sodium soy sauce

  • ½ tsp garlic powder

  • ½ tsp onion powder

  • ½ tsp smoked paprika

  • 1 tbsp olive oil 

• ~½ cup of BBQ sauce

Instructions: 

1. Cut the tofu into rectangles that are ¾ of an inch to 1 inch thick, and press between towels to remove excess moisture. You can use a cast-iron skillet or a heavy pot to press the tofu.

2. Combine the marinade ingredients in a bowl.

3. Once tofu is pressed, coat the tofu in the marinade and let it sit in the fridge for at least 30 minutes. 

4. In a grill pan (or outdoor grill preheated to 400). If the grill pan/grill is not non-stick, use a cooking oil or spray to help prevent sticking. Cook the tofu for about 5 minutes on each side. Once cooked, brush with additional BBQ sauce. 

Serve with: Pasta, rice or grain salads, potatoes, and/or grilled vegetables like corn. It could also be enjoyed in a sandwich or wrap.

Snack: Hummus Crudo & Crackers

Portion: 6-8 servings

Ingredients: 

• 1 15-oz can of chickpeas 

• ¼ cup of tahini

• 2 tbsp olive oil

• 2-3 tbsp of lemon juice

• ¼ cup of water (may need more depending on desired texture)

• 2 cloves of garlic

• Salt and pepper to taste

• Vegetables and crackers to serve: recommend using carrots, bell peppers, and cucumbers.

Instructions:

1. Blend the chickpeas, tahini, oil, lemon juice, garlic, and water until smooth, season with salt and pepper to taste.

2. Serve with favorite crackers, pita, and vegetables. 

Words by Madeline Peck RDN, CDN, Huel nutrition team