Don’t you know about high-protein meal prep ideas and how to eat healthily, whether you are preparing for your exams or working on your academic tasks? Read this article and make meal preparation a fingertip job for you!
Do you know students start consuming more unhealthy foods when exams loom? This is when they need to pay special attention to their diet because the right amount of nutrition can help them stay focused. However, they don’t consider healthy foods important and fall into the trap of unhealthy snacks and drinks. Students must get high-protein prep ideas and utilise them during exams to maintain their health and enhance academic performance.
Why are we stressing the high consumption of protein so much during papers? According to The Nutrition Source, protein is found throughout the body and is a part of every muscle and tissue, highlighting its importance for everyone. The low consumption of protein can lead to stunted growth and compromise your immunity. It means that students can fall ill if they don’t eat protein regularly, especially during exams.
In this comprehensive guide, we will unveil easy and quick high-protein meal prep ideas for students who are tight on time. Let’s learn how to cook and maintain health without breaking the bank and wasting time.
What Are 6 High-Protein Meal Prep Ideas for Students?
Students commonly complain that they can’t spare time for healthy cooking that contains protein and other nutritional value. Usually, they are busy with academic tasks, such as completing essays and preparing for exams. However, these activities don’t have to trouble students with meal preparation. The reason? Professional essay writing services assist students in completing their papers and allow them to prepare healthy meals.
Getting in touch with such professional services keeps your academic journey on track because the number of times you get ill due to unhealthy foods decreases significantly. Similarly, the pressure of timely essay submission does not destroy your mental peace. As a result, it enables you to perform exceptionally throughout your academic year.
Since professional services are completing your essays, here is a high-protein meal prep strategy on a budget that you can follow during exams or the whole year. Let’s take control of your kitchen and welcome a healthy and satisfactory life.
1. Grilled Chicken and Quinoa Bowls
Chicken has been a high source of protein for hundreds of years. It not only comforts our taste buds but also provides us with the amount of protein that our body needs every day. The regular consumption of protein is essential for students, reducing the risks of illnesses and infections.
Similarly, quinoa is also another good source of protein. According to Cleveland Clinic Health Essentials, one cup of cooked quinoa can provide you with 8 grams of protein, which is a huge amount compared to other sources. Below is the easy and quick recipe for grilled chicken and quinoa bowls:
- Students can marinate chicken in olive oil and herbs, including onions and garlic. These herbs can increase the health benefits of chicken by providing essential vitamins and minerals.
- You can grill a batch and store them in portions.
- You will cook quinoa in a frying pan and add veggies, such as bell peppers and cherry tomatoes. These veggies make quinoa a complete food.
- Topping chicken and quinoa with a spoonful of hummus for extra flavour will also be another great idea.
2. Turkey and Avocado Wraps
Are you looking for a food that is low in fat but high in protein? Nothing can be more effective than turkey breast. It is a good source of protein and also offers some essential and beneficial amino acids. In addition to a turkey breast, avocados also maintain your health without breaking the bank.
As per Health News Today, avocados can support brain health as they are a good source of healthy fats and important minerals. Mixing turkey breasts with avocados can help you prepare a healthy and nutritious meal without spending much time and money. People use this high-protein meal prep for muscle gain and overall health.
Here is a recipe to prepare this healthy meal:
- You will need whole wheat tortillas. It will be better if tortillas are made from multi-grain flour because it is high in protein compared to other types.
- Buy turkey slices from brands that are famous for their healthy measures. Mash a half or a complete avocado. Spread breast slices, mashed avocados, and sprinkle feta cheese for a better taste.
- You will roll these tortillas tightly and slice them in half.
Pro Tip: You can make multiple wraps on the same day and store them in your freezer. It allows you to avoid cooking every day.
3. Tofu Stir-Fry and Brown Rice
No worries if you are vegan and don’t like to eat meat. There is a perfect vegetarian high-protein meal prep idea for you. Tofu is among the best sources of vegetarian protein, and millions of people worldwide use it to get protein in higher amounts. If you are stir-frying tofu with veggies, this will make it colourful and antioxidant-rich.
This is a quick meal prep recipe for you:
- First, you will press the tofu to remove water so that the final product remains pure. After that, you will cube it.
- Sauté in a little sesame oil. Please remember that sauté is a technique in which you will fry food in a small amount of fat over high heat.
- A student can also add broccoli, carrots, and snap peas for added benefits and taste.
- You can serve this dish over brown rice.
4. Beef and Sweet Potatoes
Beef and sweet potatoes can be a complete, high-protein meal prep idea for weight gain, especially for weak students. Do you know why beef is a must-have option for everyone? It contains heme iron, which is easily absorbed by the body. Therefore, beef can help you prevent fatigue and boost cognitive performance.
On the other hand, sweet potatoes provide slow-releasing energy. According to USA Today, sweet potatoes are a good source of complex and beneficial carbs that are essential for people who want to increase or lose weight.
Below is the tip to prepare your meal this exam season:
- You must use lean ground beef. It must be 90% lean or better than that.
- A student can roast diced sweet potatoes with paprika and olive oil. If olive oil is not available, you can opt for another healthy option.
- You can also add a side of steamed beans to increase the amount of protein.
5. Greek Yoghurt Parfait Jars
Don’t overwhelm yourself if you don’t want to consume protein from meat or plant sources. Greek Yoghurt can be an appropriate choice for you. Good Food states that it is a good source of protein, which can strengthen your bones and enhance your gut health. This yoghurt keeps you full for a long time, especially when you have to attend long classes.
Here is how you can prepare these parfait jars:
- Take a bowl or jar of Greek Yoghurt. Layer it with berries and honey, and sprinkle with granola.
- The meal is prepared. That is all. You can opt for it every morning because it is a perfect pick for breakfast.
6. Chickpea Salad as a High-Protein Meal Prep Idea
Do you want to prepare a high-protein meal without breaking the bank and consuming meat? Chickpeas are not only budget-friendly but also contain a good amount of plant-based protein. Additionally, they are also fibre-rich and keep your digestive system healthy. You can easily prepare it in no time, especially when writing the case study.
This is how you will prepare a chickpea meal easily:
- Buy canned chickpeas. You can also boil them at home. Mix them with cucumber, tomatoes, and red onion. You will also add some lemon juice and olive oil for additional benefits and enhanced taste.
- The meal is ready. You can also add crumbled feta for extra protein, as it also improves the health of your bones.
What Is the Best High-Protein Meal Prep?
The best high-protein meal is easy to make and delicious, fulfilling your dietary needs and offering good nutritional value. A great example can be grilled chicken breast with roasted vegetables and quinoa. Chicken breast is lean and packed with a good amount of protein, and veggies are full of fibre.
If you roast vegetables, including broccoli, bell peppers, and carrots, it will provide you with vitamins and minerals to balance the meal. Swapping chicken with tofu, salmon, and turkey will also be another great idea, and you can choose any option based on your preferences.
Is It Okay to Meal Prep for 7 Days?
Yes, it is generally okay to meal prep for seven days. However, you will need careful planning to ensure safety and freshness. Meals that contain cooked grains, proteins, and vegetables usually stay safe for three to five days.
For a full 7-day plan, you can freeze some meals and thaw them as needed. Appropriate freezing will maintain the quality and prevent spoilage. Moreover, you may need to store food in airtight containers for better safety and to reheat it easily.
Wrapping Up
High-protein meals are essential for students who are preparing for their exams and are busy with their academic tasks. However, it may become difficult for them to spare time for meal preparation because they have tight deadlines regarding the submission of academic tasks. Now, what is the solution? Of course, hiring London-based essay writing services can empower students to overcome this issue by completing their papers without requiring guidance on every step.
So, maintaining health and submitting academic essays has never been easier together. Now, it is possible to take care of both tasks simultaneously. Be always healthy by consuming high-protein meals and shine on your academic journey.
Author Bio
Elon David has been a trusted essay writer for more than eight years. After completing his PhD in social sciences, Elon started his academic writing journey. He is a full-time writer and often gives lectures at various internationally reputed educational institutions.
