Four Protein Staples + Meal Ideas

These four items are staples in my refrigerator/freezer. I always make sure to have them around because there is just SO much that you can do with them! Check them out below and some meal ideas that you can make with each!

First up: ground beef - 93/7!

• Burger patties are a go to! Nothing is more delicious in the summertime than a burger off the grill!

• Tacos - grab a taco seasoning packet or make your own!

• Beef bowls - throw it over some rice with your favorite veggies and dress with a homemade spicy mayo

• Sloppy joes - Lillie Eats and Tells makes a fantastic sloppy Joe recipe. She uses ground turkey but I always swap for 93/7 ground beef!

• Meatballs - do I even need to explain? This one just speaks for itself 😊

Next: thin sliced chicken breast

• Toss it in an instant pot with a taco seasoning kit and a jar of salsa and make homemade shredded chicken tacos!

• Air fried or cooked on a cast iron skillet

  • eat them with your favorite seasoning and veggie + starch on the side

  • add to a wrap/bun + make a buffalo chicken sandwich

  • chop it up for a homemade chicken salad

  • place over top a bed of greens, add a bunch of veggies + some dressing for a delicious salad

  • use leftovers in a sandwich with your favorite toppings

Third: caulipower chicken tenders

When I say I am obsessed, I mean that I am obsessed. You can pretty much do everything you did with the thin sliced chicken breast again here!

• Air fry at 370 for 12 minutes or bake at 450 for 13 minutes (this is a higher temp than what the bag says, I like them crispy!)

  • add over a salad with your favorite salad toppings

  • add to a wrap for a buffalo chicken or barbecue chicken wrap!

  • MY FAVORITE: 1 cup of rice, 3-4 tenders, 1/2 avocado, handful of chopped arugula, 2 tsp of soy sauce and a drizzle of homemade spicy mayo

  • eat them as is with some heated frozen French fries!

  • chop them up and give them to your littles too - they’ll love them!

Last: non-fat greek yogurt

This is SUCH a high protein item and I love that it is so versatile and easy to swap out other ingredients for!

• Okay the obvious is to make a little parfait with your favorite fruit + some granola! YUMM!

• Swaps:

  • swap for mayo

  • swap for sour cream

  • swap for heavy cream in soups/sauces

• Dressings:

  • mix with sriracha to make a lighter spicy “mayo”

  • mix with extra virgin olive oil, lemon + dijon mustard for a creamy tangy salad dressing

• Mix in a blender with protein powder, fruit + some milk or water for a protein smoothie!

• Add to a bowl with some fruit, jello and a little bit of non fat whipped cream and freeze for an hour!

• Mix with pb + banana for a delicious snack!

• Or just eat plain!

These are just my favorite ways to use these items but of course there is so much more that you can do! Have you tried these before?

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