Easy One-Pot & One-Pan High-Protein Meal Prep for the Week | Minimal Cleanup & Maximum Flavor

This week, I challenged myself to prep high-protein, balanced meals using just 3 pots and pans to minimize cleanup and make meal prep less stressful. From chicken pulao to shrimp pasta and masala egg wraps, these meals are not only nutritious but also save you time and energy!

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Dinner: Chicken Pulao
Macros: Protein: 30g | Carbs: 45g | Fat: 8g
Ingredients (for 4 servings): 600g chicken, 2 cups basmati rice, 3 cups water, 1/4 cup dried fried onions, 1 tsp cumin seeds, 1 tsp turmeric, 1 tsp red chili powder, 1 tsp garam masala, 1 tsp salt, 4 bay leaves, 4 cloves, cilantro for garnish
Instructions: Sauté cumin seeds and fried onions in a pot, add seasoned chicken, and cook until browned. Add bay leaves, cloves, water, and let it simmer until heated up. Add soaked rice. Cover and cook until rice is tender, then garnish with cilantro. Pair it with Greek yogurt for extra protein and to balance the heat.

Breakfast: Masala Egg Wraps
Macros: Protein: 25g | Carbs: 20g | Fat: 10g
Ingredients (for 4 servings): 2 whole eggs, 500 grams egg whites, 1 cup bell peppers (chopped), 1 cup tomatoes (chopped), 2 cups spinach, 1 tsp salt, 1/2 tsp pepper, 1 tsp turmeric, 1 tsp red chili powder, 4 whole wheat tortillas
Instructions: Whisk eggs, egg whites, and spices together. Add veggies and bake at 350°F for 20 minutes. Cool, cut into rectangles, and wrap in tortillas. Toast before eating and add sauce of your choice.

Lunch: Shrimp Pasta
Macros: Protein: 35g | Carbs: 40g | Fat: 7g
Ingredients (for 4 servings): 2 cups dry pasta, 16 tomatoes (chopped), 2 peppers (chopped), 2 tbsp sundried tomatoes, 1 tsp chili flakes, 1 tsp dried oregano, 1 tsp salt, 400g cooked shrimp, 2 cups spinach
Instructions: Sauté sundried tomatoes, peppers, and tomatoes until soft. Add seasonings. Add dry pasta and water, cook as per package instructions. Mix in cooked shrimp and spinach until wilted.