Recipes in this article:
High-Protein Breakfast
High-Protein Lunch
High-Protein Dinners
High-Protein Breakfast
Blueberry Blast Shake
This recipe is from Life Time’s cookbook, 1-2-12. If you’re following the 1-2-12 nutrition system, this recipe fits into the “one high protein shake per day” part of the approach.
Makes 1 serving • Prep time 0 minutes • Cook time 5 minutes
- 1 serving vanilla Vegan+ All-in-One Shake Mix
- 1 cup unsweetened nut milk
- 2 tbs. whole raw walnuts
- ½ cup frozen blueberries
- 1 tsp. pure vanilla extract
- 1 tsp. lemon juice
- Blend and enjoy.
Total protein per serving: 33g
High-Protein Lunch
Minimalist Chicken, Carrots, and Sweet Potato
This recipe is from Life Time’s cookbook, 1-2-12. If you’re following the 1-2-12 nutrition system, this recipe fits into The Minimalist meal-prep strategy.
Makes 1 serving • Prep time 5 minutes • Cook time 6 to 9 minutes
- 4.5 oz. store-bought rotisserie chicken
- 1 cup frozen steam-in-the-bag carrots
- 1 small sweet potato
- 1 tbs. grass-fed butter
- Shred the rotisserie chicken.
- Prepare the carrots according to the package directions.
- Poke holes all over the sweet potato with a fork. Wrap it in a paper towel and microwave it for 3 to 6 minutes, or until soft.
- Assemble all ingredients on a plate and top with the grass-fed butter.
Total protein per serving: 30g
High-Protein Dinners
Balsamic Chicken With Chili-Garlic Sweet Potatoes and Arugula-Beet Salad
This recipe is from Life Time’s cookbook, 1-2-12. If you’re following the 1-2-12 nutrition system, this recipe fits into The Ingredient Lover meal-prep strategy.
Makes 4 servings • Prep time 2 to 24 hours marinade time • Cook time 30 minutes
For the balsamic chicken:
- 4 organic chicken breasts
- Avocado oil
- ⅓ cup balsamic vinegar
- 2 cloves garlic, minced
- ½ tsp. salt
- 1 tsp. dried oregano
- ½ tsp. dried basil
- ½ tsp. dried parsley
- ¼ tsp. dried thyme
For the chili-garlic sweet potatoes:
- 2 to 3 medium sweet potatoes
- 2 tsp. olive oil
- 2 tbs. chili powder
- 1 tbs. salt
- 1 tbs. garlic powder
- 1 tbs. dried oregano
- 1½ tsp. paprika
- ¾ tsp. cumin
For the arugula-beet salad:
- 4 cups arugula
- 2 cups roasted beets, sliced
- ½ cup crumbled goat cheese (optional)
- 4 tbs. olive oil
- 4 tbs. balsamic vinegar
- 4 tbs. orange juice
- To make the chicken: Mix the balsamic vinegar and all spices together to create the marinade. Slice the chicken breasts into evenly sized pieces, add to the marinade, and cover, allowing to marinate for 2 to 24 hours. When ready to cook, remove the chicken and discard any marinade. Heat some avocado oil in a skillet over medium-high heat and once hot, add the chicken, leaving space between each slice. Cook for 4 to 6 minutes per side, or until cooked through.
- To make the chili-garlic sweet potatoes: Cut the sweet potatoes into large wedges and toss with the olive oil. Mix all the spices together and toss the sweet potatoes with the spice rub. Roast in the oven at 400 degrees F for 30 minutes, or until soft.
- To make the arugula-beet salad: Whisk the olive oil, balsamic vinegar, and orange juice together to create the dressing. Toss the dressing with the arugula and top with the beets and optional goat cheese.
Total protein per serving: 35g
Creamy Chicken Tortilla Soup
This recipe is from Life Time’s cookbook, 1-2-12. If you’re following the 1-2-12 nutrition system, this recipe fits into The Full-Recipe Prepster meal-prep strategy.
Makes 4 servings • Prep time 15 minutes • Cook time 4 to 6 hours
- 1 tsp. olive oil
- ¼ cup onion, chopped
- 2 cloves garlic, minced
- 3 cups unsalted chicken broth
- 4 oz. tomato sauce
- 1 tsp. chipotle chili in adobo sauce, or more to taste
- ½ cup cilantro, chopped, plus more for garnish if desired
- ½ 15-oz. can black beans, rinsed and drained
- ½ 14.5-oz. can petite diced tomatoes
- ½ cup frozen corn
- ½ tsp. cumin
- ¼ tsp. dried oregano
- 1 lb. boneless, skinless chicken breast
- Himalayan or Celtic salt and ground black pepper to taste
For the cashew cream:
- ½ cup raw, unsalted cashews
- ¼ cup water
- Add the cashews to a bowl and cover with boiling water. Let them soak while you prep the soup.
- Heat the olive oil in a saucepan over medium-low heat. Add the onion and garlic and sauté until soft, about 3 to 4 minutes. Slowly add the chicken broth, tomato sauce, and chipotle adobo sauce and bring to a boil. Add the chopped cilantro and remove from heat. Pour into a crockpot. Add the remaining ingredients (aside from the cashew cream) to the crockpot and stir. Cover and cook on low heat for 4 to 6 hours.
- Just before the soup is done, make the cashew cream. Drain the cashews and add them to a blender along with ¼ cup water. Blend on high for 1 minute or until very thick and creamy.
- Remove the chicken and shred it. Add it back to the soup.
- Add the cashew cream to the soup and stir until well mixed.
- Add salt and pepper to taste. Serve with fresh chopped cilantro and tortilla chips if desired.
Total protein per serving: 41g
