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25 Minute Basic High Protein Meal Prep

"Simplifying meal prep just got less intimidating!"

Prep Time: 5 Minutes

Cook Time: 25 Minutes

Total Time: 30 Minutes

What you'll need:

  • Rice cooker link:

  • 2 large skillets

  • An air fryer or an oven

  • 3 proteins of your choice: I used skinless, boneless chicken thighs, skirt steak, and 90% ground beef

  • Dry rice

  • Measuring cups

  • 4 meal prep containers

  • Soy sauce, honey, apple cider vinegar, garlic powder, cumin, minced onion, sea salt, black pepper

  • Spatulas and a chopping board


  • Step 1: Get your cooking equipment ready aka your skillets, spatulas, air fryer, bowls, meal prep containers, proteins, rice, spices.

  • Step 2: Marinade your chicken thighs in a bowl

  • Step 3: Wash your rice and put it in your rice cooker to cook. Also, preheat your skillets & air fryer.

  • Step 4: Cook your proteins

  • Step 5: Store everything in 4 meal prep containers!

Marinade for Chicken:

1 cup Soy sauce

3 tbsp Honey

2 tbsp Apple cider vinegar or lemon juice

Garlic powder

Sea salt

2 lb skinless, boneless chicken thighs

Add all of the ingredients into a large bowl (except for your chicken) and whisk until well incorporated. Add your chicken and marinade for 5-10 minutes. While the chicken is marinating, preheat an air fryer to 400 degrees. Once preheated, add your chicken thighs and cook for 9 minutes each side. Once done, allow your chicken to rest on a chopping board for 10 minutes before cutting it and placing in a meal prep container!

Sticky rice: Makes 10 cooked cups

2 cups dry jasmine rice

3.5 cups water

Rinse and clean your rice. Add your rice to your rice cooker. Set your Aroma rice cooker steam time to 15 minutes. When the timer goes off, set the timer for another 5 minutes. When it’s done cooking, allow rice to sit unopened for an additional 5 minutes. Once done, add rice into a meal prep container and allow to cool down before storing away.

Ground Beef:

1 lb 90% ground beef

Minced Onion

Garlic powder


Sea salt

Preheat a large skillet on medium heat. LOnce the skillet is preheated, turn your heat down to medium low heat and add your ground beef. Set the timer for 5 minutes and add your seasonings to your ground beef. Allow the beef to form a nice crust on the bottom and then using a spatula, begin to press your ground beef into smaller pieces and flip it until it is browned all over! Once done, add your ground beef into a meal prep container.

Skirt Steak:

1 lb skirt steak

Sea Salt/Black Pepper

Preheat a large skillet on medium heat. While the skillet is preheating, season your steak on both sides. Once the skillet is preheated, turn your heat down to medium low heat and add your steak. Set the timer for 5 minutes. Once the timer beeps, flip your steak on the other side and cook for an additional 5-6 minutes depending on thickness. Once done, set aside on a chopping board and allow to rest for 10 minutes. After resting, slice your steak against the grain and store away in a container!

Store your 3 proteins and rice in 4 separate meal prep containers!

What's cool about this is it's quick, it get's your feet wet with cooking and prepping, and you get all of the basics out of the way. That way, if it's a Tuesday afternoon and you need a 3 minute meal, all you have to do is heat up some chicken and rice and assemble it on a plate with sliced cucumbers and kimchi! Don't forget to add more flavor by adding lemon juice and sea salt to your cucumbers & some Coco Amino Soy Sauce to your rice! YUM!

How Much Protein Should You Purchase For The Week?

First off, foods that are highest in protein are animal sources - aka beef, chicken, seafood, eggs, pork, etc. Assuming you are only prepping your meals for lunch for Monday - Friday, for ladies aim to consume 25g-40g of protein per meal and for men aim for 40g-50g per meal. For reference, there is 25g of protein per 4 ounces of meat...and if you didn't know, there are 16 ounces in 1 pound of meat. Please review the below to understand how much protein to purchase for your lunches prepped meals for the week!

I know it seems intimidating at first but we know you got this!

Breathe. Accept. Purchase. AND GET TO PREPPING!

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