Today we have 4 high protein recipes to help you spice up your weekly meal prep menu with more variety. These warming recipes are also perfect for the winter and spring seasons. You can find the approximate macro breakdown at the end of each recipe, but read until the end—we’ll show you an easy way to determine macros in a food logging app. This is helpful if you want to modify the recipe by adding more protein or carbs to fit a specific macro approach or swapping out an ingredient you just don’t like. These recipes are free of most of the top allergens, just make sure to check each of the recipes
Here’s what’s on the menu:
Slow Cooker or Instant Pot White Bean Chicken Chili
Servings: 4
Prep Time: 5-10 minutes
Cook Time: 90 minutes (Slow Cooker) / 20 minutes (Instant Pot)
Ingredients:
- 20 oz shredded cooked chicken breast
- 5 cups chicken broth
- 1 ½ cups canned white beans, drained and rinsed
- 1 ½ cups canned corn, drained
- 1 small yellow onion, diced
- 1 cup diced carrots
- 1 tablespoon minced garlic
- Juice of ½ lime
- 1 teaspoon paprika
- 1 teaspoon cumin
- ½ teaspoon oregano
- Salt and pepper to taste
- 1 small parmesan rind (or 1 tablespoon nutritional yeast to keep make it dairy free)
- 2 tablespoons chopped fresh cilantro
- 1 avocado, chopped
Slow Cooker Instructions:
- Add the chicken, broth, beans, and corn to the slow cooker.
- Stir in the onion, carrots, garlic, lime juice, paprika, cumin, oregano, salt, pepper, and parmesan rind (or nutritional yeast).
- Cover and cook on high for 1 hour or low for 3 hours.
- Stir, then let cook for another 30 minutes on high (or 1 hour on low).
- Serve topped with fresh cilantro and avocado.
Instant Pot Instructions:
- Add the chicken, broth, beans, and corn to the Instant Pot.
- Stir in the onion, carrots, garlic, lime juice, paprika, cumin, oregano, salt, pepper, and parmesan rind (or nutritional yeast).
- Lock the lid and set to Pressure Cook on High for 10 minutes.
- Quick-release the pressure, stir, and set to Sauté mode for 5 minutes to let flavors meld.
- Serve with fresh cilantro and avocado.
Estimated Macros (Per Serving):
- Calories: 389
- Carbohydrates: 36g
- Protein: 42g
- Fat: 9g
Nutritional Note: Packed with fiber from beans and veggies, plus lean protein from chicken, this chili is great for improving digestion as well as muscle building.
Lemon Dill Salmon Sheet Pan Dinner
Servings: 2
Prep Time: 5 minutes
Cook Time: 20-25 minutes
Ingredients:
- 2 salmon fillets (5oz) or one 10 oz salmon steak
- 6-8 small whole golden potatoes, halved
- 3 cups broccoli florets
- 1 cup whole small or medium tomatoes
- 3 tablespoons avocado oil
- Juice of 1 medium lemon
- 1 tablespoon chopped dill
- Salt to taste
- Parchment paper (optional)
Instructions:
- Preheat oven to 400°F. Line a baking sheet with parchment paper if desired.
- In a small bowl, whisk together avocado oil, lemon juice, dill, and salt.
- Spread the potatoes, broccoli, and tomatoes on the baking sheet in a single layer.
- Place the salmon fillets or steak among the vegetables.
- Drizzle everything with the lemon-dill mixture, ensuring even coating.
- Bake for 20-25 minutes or until the salmon flakes easily with a fork and the vegetables are tender with crisp edges.
- If the salmon finishes cooking before the vegetables, remove it and let the veggies roast a little longer.
- Serve immediately and enjoy!
Estimated Macros (Per Serving):
- Calories: 470
- Carbohydrates: 36g
- Protein: 33g
- Fat: 23g
Nutritional Note: This recipe may be higher in fat, but it is loaded with omega-3s—salmon’s healthy fats support heart health, brain function, and muscle recovery.
Roasted Maple-Dijon Chicken Breast with Butternut Squash & Fennel
Servings: 6
Prep Time: 15 minutes
Cook Time: 40 minutes
For the Glaze:
- ¼ cup olive oil
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- 1 orange, zested
- 1 clove garlic, minced
- 1-inch fresh ginger, grated
- 1 teaspoon paprika
- Salt and pepper
For the Roast:
- 6 boneless, skinless chicken breasts
- Salt and pepper to taste
- 1 butternut squash, sliced
- 2 small fennel bulbs, cored & sliced
Instructions:
- Preheat oven to 425°F.
- In a medium bowl, whisk together all glaze ingredients until well combined. Set aside.
- Season chicken breasts with salt and pepper.
- On a baking sheet, spread squash and fennel in an even layer. Toss with half the glaze to coat.
- Place chicken breasts on top of the vegetables and brush with the remaining glaze.
- Bake for 20 minutes, then rotate the tray.
- Continue baking for 15-20 minutes, until the chicken reaches an internal temperature of 165°F and the vegetables are golden brown and tender.
- Remove from the oven and serve immediately.
Estimated Macros:
- Calories: 360
- Carbohydrates: 30g
- Protein: 40g
- Fat: 10g
Nutritional Note: Butternut squash is rich in beta-carotene, a powerful antioxidant that supports immune function, skin health, and vision.
Beef, Butternut Squash & Kidney Bean Bowls
Servings: 3
Prep Time: 5 minutes
Cook Time: 40 minutes
Ingredients:
- 1 lb 96% extra lean ground beef
- 2 tablespoons olive oil
- ½ cup chopped onion
- ½ cup chopped red pepper
- 2 cloves garlic, minced
- 2 cups cubed butternut squash
- 1 cup canned kidney beans, drained and rinsed
- Dash of salt and pepper
- ½ teaspoon Italian seasoning
- ¾ cup beef bone broth
Instructions:
- Heat olive oil in a pan over medium heat. Add garlic and cook until fragrant, about 3 minutes.
- Stir in onions and red pepper and cook for 10 minutes, stirring occasionally.
- Add ground beef, salt, pepper, and Italian seasoning. Cook for 5 minutes, breaking up the meat until browned.
- Mix in butternut squash, kidney beans, and beef bone broth.
- Simmer for 15-20 minutes, stirring occasionally, until the broth has mostly evaporated and the squash is tender.
- Serve warm and enjoy!
Estimated Macros:
- Calories: 363
- Carbohydrates: 27g
- Protein: 37g
- Fat: 12g
How to Accurately Calculate Macros for Modified Recipes
If you decide to modify any of the recipes by adding or removing ingredients, you can use a food logging app like MyFitnessPal, Cronometer, or MacroFactor to change the recipe and ensure accurate macro tracking.
Create a Custom Recipe:
Most food logging apps have a recipe feature that allows you to input all the ingredients with each specific amount and the number of servings the dish has. This makes it easy to get a precise breakdown of calories, protein, fat, and carbs automatically if you tweak any part of the recipe or change it completely.
