Meal Prep Goes High-Protein

- A diet high in both protein and fiber can aid in weight management by increasing feelings of fullness and boosting metabolism. This combination also helps to stabilize blood sugar levels. - The concept of meal prepping has evolved from early 20th-century "TV dinners" to modern meal kit delivery services. Initially popular with urban millennials, meal prep services are now utilized by a broader demographic, including Gen Xers with high incomes and education levels. - Quinoa is a complete protein, meaning it contains all nine essential amino acids, and is a good source of fiber. A 100g serving of cooked quinoa contains approximately 120 calories, 4.4g of protein, and 2.8g of fiber. - Stuffed peppers, a common meal prep dish, offer a balanced macronutrient profile. For example, one serving can contain around 277 calories, 21g of protein, and 4g of fiber. - Overnight oats are a popular high-fiber breakfast choice that can be customized with protein-rich ingredients like Greek yogurt or chia seeds. A basic recipe might contain around 215 calories, but a protein-fortified version can have as much as 340 calories and 37 grams of protein. - Chicken stir-fry is a versatile meal prep option that can be easily customized with various vegetables. It can be stored in the refrigerator for about four days and reheated on the stove or in the microwave. - Zoodles, or zucchini noodles, serve as a low-carb, low-calorie alternative to traditional pasta in dishes like shrimp scampi. A serving of shrimp and mushroom zoodles can contain around 233 calories and 16g of protein. - The recommended daily fiber intake is about 24 grams for women and 38 grams for men, though most Americans consume about half of the recommended amount. Combining protein and fiber can help reduce cravings and promote gut health by feeding beneficial bacteria.