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Delicious high-protein meal prep options for weight loss and clean eating

Human Kibble

A high-protein meal prep that combines rice, legumes, vegetables, and eggs for a filling and nutritious dish that's perfect for weight loss and easy portioning throughout the week.
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Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Course Dinner, Main Course, Meal Prep
Cuisine American, Healthy
Servings 6 servings
Calories 450 kcal

Ingredients
  

Grains and Legumes

  • 400 g medium grain white rice (Japanese-style works best)
  • 300 g dried green/yellow split peas No soaking needed.
  • 150 g dried black beans Best soaked overnight for optimal cooking.

Vegetables

  • 500 g broccoli (finely chopped) You can substitute with kale or cauliflower.
  • 250 g carrot
  • 250 g zucchini
  • 100 g onion
  • 500 g assorted vegetables (bell peppers, kale, cauliflower, spinach, etc.) Use whatever you have on hand.

Eggs and Seasoning

  • 12 large eggs
  • 1 tsp sesame oil
  • 1 tsp salt Plus additional salt to taste.

For Cooking

  • Oil for cooking Oil for cooking

Instructions
 

Prepare Rice

  • Rinse the rice until the water runs clear. Combine rice with the appropriate amount of water and a pinch of salt in a pot. Bring to a simmer, cover, and cook until tender. Fluff with a fork and set aside.

Cook Legumes

  • Sort and rinse the split peas and black beans. Add them to a pot with plenty of water and a teaspoon of salt. Simmer until soft, about 25–40 minutes. Drain when soft.

Sauté Vegetables

  • Heat a large skillet with a splash of oil. Start with the onion and cook until translucent. Add carrot and broccoli, cooking until bright and slightly tender. Toss in zucchini and assorted vegetables, cooking until just cooked through with a bit of browning.

Scramble Eggs

  • Whisk the eggs with a pinch of salt. Heat a separate pan with oil. Pour in the eggs and stir gently to create soft curds. Remove from heat while still slightly moist.

Combine and Portion

  • In a large bowl or skillet, mix the rice, legumes, vegetables, and eggs together. Drizzle with sesame oil and adjust salt as needed. Toss until evenly mixed and portion into meal-prep containers.

Notes

Store in airtight containers in the fridge for up to four days. For longer storage, freeze individual portions and thaw in the fridge overnight. Reheat in a pan for best texture.

Nutrition

Serving: 1gCalories: 450kcalCarbohydrates: 70gProtein: 30gFat: 10gSaturated Fat: 2gSodium: 600mgFiber: 15gSugar: 5g
Keyword Clean Eating, High-Protein, meal prep, Vegetarian, Weight Loss
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