Simple, high-protein, volume-friendly recipes built for meal prep. New recipes added regularly.
Looking for the science behind these choices? Read How Fat Cells Work to understand why volume eating is the most sustainable approach to body composition.
Chicken & Vegetable Power Bowl
Prep time: 15 min | Cook time: 25 min | Serves: 5 (meal prep)
Per serving: ~380 calories, 42g protein, 28g carbs, 9g fat
Ingredients
- 2 lbs chicken breast, cubed
- 1 lb broccoli florets
- 2 bell peppers, diced
- 1 large sweet potato, cubed
- 2 cups cooked brown rice or quinoa
- 2 tbsp olive oil
- Salt, pepper, garlic powder, smoked paprika
Instructions
- Preheat oven to 425F. Toss sweet potato and broccoli with 1 tbsp olive oil, salt, pepper, and garlic powder. Spread on a sheet pan. Roast 25 minutes.
- While veggies roast, heat 1 tbsp olive oil in a large skillet over medium-high. Season chicken with smoked paprika, salt, pepper. Cook 6-7 minutes until golden and cooked through.
- Divide rice, chicken, and roasted vegetables into 5 meal prep containers.
- Store in fridge up to 5 days. Reheat 2-3 minutes in microwave.
Variations:
- Tex-Mex: Swap paprika for cumin and chili powder. Add black beans. Top with salsa.
- Asian: Use soy sauce + ginger on the chicken. Add edamame. Drizzle with sriracha.
- Mediterranean: Use oregano and lemon. Add cherry tomatoes and cucumber. Top with feta.
Turkey Chili — Big Batch
Prep time: 10 min | Cook time: 35 min | Serves: 8
Per serving: ~290 calories, 32g protein, 24g carbs, 7g fat
Ingredients
- 2 lbs ground turkey (93% lean)
- 2 cans (15 oz) kidney beans, drained
- 1 can (28 oz) crushed tomatoes
- 1 can (15 oz) diced tomatoes
- 2 bell peppers, diced
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tbsp chili powder, 1 tbsp cumin, 1 tsp smoked paprika
- Salt, pepper to taste
Instructions
- Brown turkey in a large pot over medium-high heat, breaking into crumbles. Drain any excess fat.
- Add onion, peppers, garlic. Cook 3-4 minutes until softened.
- Add all spices, stir 30 seconds until fragrant.
- Add all tomatoes and beans. Bring to a boil, then reduce to simmer for 25 minutes.
- Portion into containers. Keeps 5 days in fridge, 3 months in freezer.
Top with: Greek yogurt (instead of sour cream), diced avocado, hot sauce, fresh cilantro.
More recipes coming soon. Bookmark this page or check back regularly.
— BaseCampGoods
Recipes · basecampgoods.com