Protein & Veggies

Here’s a simple, flexible guide for creating Protein & Veggie meals that are nutritious, satisfying, and easy to adapt to your taste, diet, or meal prep goals. Whether you’re looking for low-carb, high-protein, or just balanced eating, these combos keep it clean and delicious.

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🥦🍗 Protein & Veggies Meal Ideas

✅ Clean ingredients

✅ Great for meal prep

✅ Mix and match for endless variety

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🔁 Build-Your-Plate Formula:

1. Choose a Protein:
   (4–6 oz cooked per serving)

   • Grilled chicken breast or thighs

   • Salmon, tilapia, or shrimp

   • Ground turkey or lean beef

   • Tofu or tempeh (for plant-based)

   • Hard-boiled eggs or cottage cheese (light options)

   • Lentils, chickpeas, or edamame (veggie-based)

2. Add Colorful Veggies:
   (Aim for 1–2 cups per serving)

   • Roasted broccoli, cauliflower, carrots

   • Sautéed bell peppers, zucchini, mushrooms

   • Steamed green beans, snap peas, or asparagus

   • Raw cucumbers, cherry tomatoes, spinach, or arugula

   • Cauliflower rice or zoodles (for low-carb base)

3. Flavor Boosters:

   • Olive oil, garlic, lemon juice

   • Fresh herbs: parsley, cilantro, basil

   • Sauces: tahini, pesto, chimichurri, Greek yogurt ranch

   • Spices: cumin, paprika, curry, Italian seasoning

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🍽️ 5 Quick Meal Combos:

1. Garlic Herb Chicken + Roasted Veggies

   • Chicken breast, roasted zucchini, red onion, and bell pepper

   • Olive oil + Italian seasoning

2. Salmon Bowl

   • Baked salmon over steamed broccoli and cauliflower rice

   • Drizzle with lemon-tahini dressing

3. Tofu Stir-Fry

   • Crispy tofu with sautéed snap peas, mushrooms, and carrots

   • Tossed in low-sodium soy sauce + sesame oil

4. Beef & Veggie Skillet

   • Ground beef with spinach, tomatoes, and sautéed onions

   • Seasoned with cumin and garlic

5. Greek Chickpea Bowl

   • Chickpeas, chopped cucumber, tomato, red onion, and olives

   • Topped with a spoon of tzatziki or crumbled feta

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🥗 Meal Prep Tip:

Store proteins and veggies separately for best texture. Mix and match throughout the week with different seasonings and sauces.

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Would you like printable meal prep containers, macro breakdowns, or a vegan-only version?