10 Meaty Meal Prep Recipes
January 16, 2018 | Blog: The Range

10 Meaty Meal Prep Recipes

When you’re strapped for time but committed to crushing those fitness goals you’ve been obsessing over, meal prep is life. And even for those of us who enjoy putting together a few days worth of mouth watering meals, the weekly routine of meal prep can sometimes get a little tedious. But with so many ways to remix and master our favorite meat recipes, sometimes all we need is a little inspiration to keep us on track.

We don’t want to keep you waiting too long and stand between you and your next meal, so without further ado, here are 10 meaty meal prep recipes every carnivore will crave.


1. Keto Bison Meatballs – via fitmencook.com

Ingredients for 8 meatballs:

– 1 lb 85% ground bison (I used Simple Truth)
– 8 slices bacon (I used Simple Truth, uncured, nitrate-free bacon)
– 1 tablespoon extra virgin olive oil
– 1/2 cup red onion, diced
– 1 egg
– 1 red bell pepper, diced
– 1/4 cup almond flour
– 1/3 cup chopped cilantro
– 1 tablespoon smoked paprika
– 1 tablespoon thyme
– pinches of sea salt & pepper

Cooking Instructions:

– Set oven to 400F.
– Set a nonstick skillet on medium heat and add olive oil and red onion. Saute the onions until they are carmelized.
– Add the onions to a bowl and add in the rest of the ingredients. Mix and mash them up with a fork.
– Form small meatballs with your hands, about 8 ping pong ball-sized meatballs.
– Wrap each meatball in 1 strip of bacon and place it flap-side down on a baking sheet/rack.
– Bake in the oven for 15 minutes at 400F.
– For the last 2-3 minutes of baking, set the temperature in the oven to broil so the outside gets a little crispy.


2. Steak with Chimichurri Sauce


– 1 cup parsley leaves, tightly packed
– 1 tbsp oregano leaves, tightly packed (optional, still lovely without)
– 4 garlic cloves, minced
– 0 – 2 tsp red pepper flakes (optional – adjust to taste)
– ¼ cup red wine vinegar
– ½ tsp salt (3/4 tsp kosher salt / sea salt flakes)
– Black pepper
– ½ cup olive oil
– 500g / 1 lb skirt steak, at room temperature


– Whizz all Chinichurri ingredients except olive oil in food processor until finely chopped (but not turned into green sludge!).
– Transfer into bowl, stir through olive oil. Set aside for at least 1 hour, overnight even better!
– Sprinkle skirt steak well with salt and pepper. Heat BBQ or skillet to stinking hot. Add a bit of oil. Cook steak to your liking – I do 2 minutes on each side for rare. Transfer to plate, cover loosely with foil, rest for 10 minutes.
– Cut steak against the grain into thin slices, serve with Chimichurri!


3. Spinach Artichoke Stuffed Chicken


– 4 boneless, skinless chicken breasts (2 pounds | 1 kg)
– 2 tablespoons Italian seasoning
– 1 teaspoon mild paprika (optional)
– salt and pepper to season
– 4 oz | 120 g frozen spinach, thawed
– 8 oz | 250 g block cream cheese (light or reduced fat), at room temp
– 6 oz | 170 g bottled or canned artichoke hearts in brine, finely chopped*
– ½ cup shredded mozzarella cheese
– ¼ cup finely grated parmesan cheese
– 1 tablespoon minced garlic
– Salt to taste
– OPTIONAL CREAM SAUCE: Remaining spinach / artichoke dip, 1 cup milk (skim, 2% or full fat)


For The Chicken:
– Place each chicken breast on a flat surface. Season both sides of each breast with the Italian seasoning and paprika. With your hand supporting each piece, cut a slit or pocket about ¾ quarter of the way through, being careful not to cut all the way.

For The Dip Filling:
– Squeeze any and all excess liquid out of the spinach.
– Discard the water released.
– In a medium-sized bowl, combine the spinach, cream cheese, artichokes, mozzarella, parmesan and garlic; mix well to combine (use your hands if necessary).
– Fill chicken ‘pockets’ with 1-2 tablespoons of the spinach artichoke dip, spreading evenly with the back of the spoon (or use your fingertips to press it down). Reserve the leftover dip for the optional cream sauce (you should have exactly half left over), or see notes for other ideas!
– Seal with two or three toothpicks near the opening to keep the dip inside while cooking.
– Heat 1 tablespoon of oil in a skillet (or non stick pan) over medium-high heat. – Add the chicken and fry until golden.
– Rotate and fry on the other side, covering pan with a lid, until cooked through, (about 6 to 7 minutes per side).
– Transfer chicken to a warm plate to make the optional cream sauce.

For The Cream Sauce:
– Pour milk into the skillet / pan and bring to a simmer.
– Add in the remaining dip (you should have exactly half remaining), and stir until sauce is combined and thickened.
– Add the chicken back into the pan and serve immediately!


4. Brunch Burgers


– 1 lb ground chicken
– 2 Tbsp Ranch Seasoning (a few posts back!)
– 1 medium sweet potato, spiralized
– ½ cup guacamole
– 4 slices compliant bacon
– 4 eggs
– 2 Tbsp avocado oil, divided
– 4 cups lettuce greens, for serving


– Prepare the burgers: combine the ground chicken with 2 Tbsp ranch seasoning and form into 4 burger patties. Set aside.
– Cook the bacon in a large skillet until crispy, but not burned, about 4-5 minutes. Remove from the pan, but keep the heat on.
– Add the burgers to the bacon fat in the hot skillet. Cook for 4 minutes a side, until cooked through.
– Heat another skillet won medium-high with 1 Tbsp avocado oil for 2 minutes. Add the spiralized sweet potato and cook until crispy, turning about every 2-3 minutes.
– Once the burgers are cooked through, take them out of the skillet. Add the remaining 1 Tbsp avocado oil, then crack the 4 eggs in the skillet, keeping them separate. Fry to your desired doneness.
– Assemble the burgers: start with a bed of greens, then top with a burger, a dollop of guac, bacon, a fried egg, and the sweet potato spirals. Devour.


5. Chimichurri Chicken Wings W/ Ranch


For The Chimichurri:
– 2 lbs chicken wings or drumsticks
– 1 bunch parsley or cilantro, stems removed
– 1 Tbsp red wine vinegar
– 1 tsp lemon juice
– 1 tsp sea salt
– ½ tsp pepper
– 1 tsp minced garlic
– ¼ cup extra virgin olive oil

For The Ranch:
– ¾ cup @primalkitchenfoods mayo (or homemade)
– 1/4 cup full fat coconut milk
– 1 tsp mustard
– 1 Tbsp red wine vinegar
– 1 tsp lemon juice
– 3/4 tsp garlic powder
– 3/4 tsp onion powder
– ½ tsp sea salt
– ¼ tsp pepper
– ⅓ cup packed chopped herbs – equal parts chives, cilantro, and dill


– Make the chimichurri: combine parsley, garlic, vinegar, lemon juice, salt + pepper in a food processor, until parsley is completely chopped. Blend in olive oil until all the ingredients are well incorporated. Reserve ¼ cup chimichurri, refrigerate it for later.
– Pat the chicken dry and place it in a large bowl. Pour remaining chimichurri over chicken, mix it in with your hands. Place it in a large sealable container or ziplock bag. Marinate in the refrigerator for an hour, or up to a whole day.
– Make the ranch: Place all ingredients except herbs in the bottom of a tall measuring cup, and let them settle. Stick the immersion blender all the way to the bottom of the jar, then let ‘er rip! It should become completely emulsified in about 30 secs.
– Add herbs on top of the mayo, then pulse – move the blender up + down until all ingredients are mixed. Season to taste with salt + pepper. The ranch will thicken in the refrigerator and last for about a week.
– Once you’re ready to cook, preheat the oven to 375F.
– Bake 45 minutes for wings, or 50-55 minutes for drumsticks, until cooked through. Broil on high for a few minutes to get crispy skin!
– Top with the extra chimichurri sauce, ranch + hot sauce!


6. Chicken Marbella

A post shared by Gabby (@gabbygettinfit) on

– 4 chicken breasts (about 5 lbs of chicken)
– 1/2 cup olive oil
– 1 cup dates
– 1 head of garlic, whole cloves
– 1 cup pitted prunes
– 1/4 cup dried oregano
– 1/2 cup pitted Spanish green olives w ¼ c juice
– 1/4 cup chopped parsley
– coarse salt & pepper to taste
– 1/2 cup capers with bit of juice
– 6 bay leaves
– 1 tablespoon lemon juice
– 1/4 cup white wine vinegar (yes, it’s approved!)
– 1/2 cup red wine vinegar (yes, it’s approved!)
– cauliflower rice

– In a large bowl combine all ingredients except the red and white wine vinegar. Cover & allow to marinate, refrigerated, overnight.
– Preheat oven to 350. Put the chicken in a single layer in a large baking pan and spoon marinade over it evenly. Pour both red and white vinegars on top.
– Bake 50 min. to 1 hr, basting frequently with pan juices. It is done when the chicken juices run clear yellow, not pink.
– With slotted spoon, transfer chicken, prunes, olives, & capers to a serving platter. Pass remaining pan juices in sauceboat. You can serve the sauce as is or reduce on the stove for a thicker variety.
– Serve over cauliflower rice.


7. Skillet Seared Salmon W/ Creamy Cilantro Lime Sauce


– 4 (6 oz) salmon fillets (about 1-inch thick)
– 1 tsp ground cumin
– 1/2 tsp ground coriander
– 1/8 – 1/4 tsp cayenne pepper (to taste)
– Salt and freshly ground black pepper

For the Sauce
– 1/2 cup natural sour cream
– 2 green onions, end trimmed, roughly chopped
– 1/2 cup packed cilantro (mostly leaves, some stem)
– 1 1/2 Tbsp fresh lime juice
– 1 clove garlic, sliced

– Remove salmon fillets from refrigerator and allow to rest at room temperature 10 minutes. Meanwhile prepare sauce.
– For the sauce, add sour cream, green onions, cilantro, lime juice, garlic and about 1/4 tsp salt to a food processor.
– Process until cilantro has been very finely minced.
– Set aside at room temperature while preparing salmon.
– In a small bowl whisk together cumin, coriander, cayenne pepper, 1/2 – 3/4 tsp salt (depending on how salty you like things) and 1/2 tsp black pepper.
– Dab both sides of salmon dry with paper towels, season both sides evenly with cumin mixture and lightly rub over salmon.
– Heat olive oil in a (heavy) 12-inch non-stick skillet over medium-high heat.
– Once oil is shimmering add salmon and cook about 4 minutes on the first side until golden brown on bottom then flip and cook salmon on opposite side until salmon has cooked through, about 2 – 3 minutes longer.
– Serve warm with Creamy Cilantro Lime Sauce.” by @cookingclassy


8. Middle Eastern Beef Bowl

– 200g beef strips
– 1/2 cup chickpeas, rinsed and drained
– 1/2 cucumber, chopped
– 1 tomato, chopped
– 2 cups rocket
– 6 black olives
– 1 tsp. coconut oil
– 1 tsp. cumin
– 1 tsp. turmeric
– 2 tbsp. balsamic vinegar

For The Yogurt Sauce
– 1/2 cup yoghurt
– 1 tbsp. dried mint
– 1 garlic clove, crushed

– Heat coconut oil in a non-stick fry pan over medium temperature and cook the beef strips with cumin and turmeric for 7 to 10 minuets or until liking
– Meanwhile in two seperate containers place half of all the salad ingredients, chickpeas and olives in each container without combining them
– Add the beef to each container. Pour the balsamic vinegar over each salad
– In a seperate bowl mix together the yoghurt, mint and garlic”
By @abe.fitness.journey


9. Tangy Shrimp Avocado Salad

– 1 lb cherry tomatoes, chopped
– 1 English cucumber, chopped
– 1 medium red onion, thinly sliced
– 1 avocado, diced
– 1 cup corn kernels (from 2 fresh cobs or frozen, thawed)
– 6-8 cups romaine lettuce, chopped
– 3 Tbsps coconut oil
– 1.5lbs lb large raw shrimp, peeled and deveined
– 2 tsps cajun spice
– 3-4 cloves garlic, pressed
– good pinch of sea salt

For the Salad Dressing:
– 6 Tbsps olive oil
– Juice of 2 fresh lemons
– 2 cloves garlic, minced
– 1 bunch cilantro or parsley leaves, chopped
– sea salt and pepper to taste

– Place shrimp in a medium bowl, sprinkle with cajun
spice, add garlic and a pinch of salt. Stir to combine.
– Heat a large skillet or non-stick pan over medium-
high heat.
– Add coconut oil and shrimp.
– Sauté for about 2 minutes then flip shrimp over and sauté
another minute or just until fully cooked through.
– Remove to a plate and set aside to cool.
– Place the chopped romaine lettuce on a platter or bowl.
– Add remaining ingredients in rows over the top of your lettuce: chopped tomatoes, sliced red onion, sliced cucumber, cajun shrimp, avocado and corn.
– To make the dressing, in a small bowl, whisk together oil, garlic, lemon juice, cilantro/parsley, salt and pepper.
– Drizzle dressing over the shrimp avocado salad then toss to combine and serve.” By @cleanfoodcrush


10. Korean BBQ Tacos

For the beef:
– 1 and ¼ pounds thinly sliced beef (such as sirloin or flank steak)
– ¼ cup soy sauce
– 2 tablespoons brown sugar
– 3 cloves of minced garlic
– 2 teaspoons minced fresh ginger
– ½ teaspoon red chile flakes (optional)
– salt and pepper to taste
– 2 teaspoons vegetable oil
– 8 small flour tortillas

For the slaw:
– 2 cups shredded green cabbage
– 1 cup shredded purple cabbage
– ½ cup shredded carrots
– 1 tablespoon lime juice
– 1 tablespoon olive oil
– ¼ cup thinly sliced green onions
– salt and pepper to taste

For the pickled cucumbers:
– 1 cup very thinly sliced cucumbers (I use the small persian cucumbers)
– 2 tablespoons rice vinegar
– ½ teaspoon sugar
– salt to taste

– In a resealable bag combine the soy sauce, brown sugar, garlic, ginger, chile flakes and salt and pepper to taste.
– Add beef, seal the bag, and shake to coat the meat in the marinade.
– Marinate the meat for at least 15 minutes or up to 2 hours.
– In a small bowl, combine the cucumbers, rice vinegar, sugar and salt to taste.
– Cover and refrigerate for at least 15 minutes, or up to 4 hours.
– Heat the vegetable oil in a large pan over high heat.
– Add the beef in a single layer and cook for 4-5 minutes until beef is cooked through and starting to brown.
– While the beef is cooking, make the slaw.
– In a medium bowl, combine the green cabbage, purple cabbage, carrots, lime juice, olive oil and green onions.
– Toss until thoroughly mixed. Season to taste with salt and pepper.
– To assemble place 8 flour tortillas on a flat surface. Fill each tortilla with approximately ¼ cup slaw and evenly divide the beef over the tortillas.
– Top each taco with approximately 2 tablespoons of pickled cucumbers and serve.” by @dinneratthezoo

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