A three-recipe meal prep collection designed for fighters and martial artists, featuring grilled chicken quinoa bowls, turkey sweet potato hash, and veggie-packed egg muffins that prioritize protein and nutrient density for performance and recovery.
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RECIPE 1 - GRILLED CHICKEN AND QUINOA BOWL
Grill the Chicken: Season chicken breasts with salt, pepper, and a drizzle of olive oil. Grill until fully cooked.
Cook the Quinoa: Rinse quinoa under cold water. Combine with 4 cups of water in a pot, bring to a boil, then simmer for 15 minutes.
Prepare the Veggies: Dice the cucumber and bell pepper. Halve the cherry tomatoes and slice the avocado.
Assemble the Bowls: Divide spinach, quinoa, chicken, and veggies into meal prep containers. Drizzle with olive oil and season to taste.
RECIPE 2 - TURKEY AND SWEET POTATO HASH
Cook the Turkey: In a large skillet, cook ground turkey over medium heat until browned. Set aside.
Prepare the Sweet Potatoes: In the same skillet, add olive oil and cook the diced sweet potatoes until tender.
Sauté the Veggies: Add chopped onion, garlic, and bell pepper to the skillet. Cook until the onion is translucent.
Combine and Season: Return the turkey to the skillet. Add paprika, cumin, salt, and pepper. Mix well and cook for an additional 5 minutes.
Portion the Hash: Divide into meal prep containers.
RECIPE 3 - VEGGIE-PACKED EGG MUFFINS
Preheat the Oven: Preheat your oven to 375°F (190°C).
Prepare the Muffin Tin: Spray a muffin tin with olive oil spray.
Mix the Eggs and Veggies: In a large bowl, whisk the eggs. Add spinach, bell peppers, mushrooms, and onions. Season with salt and pepper.
Fill the Muffin Tin: Pour the egg mixture into the muffin tin, filling each cup about 3/4 full.
Bake: Bake for 20-25 minutes or until the egg muffins are fully cooked.
Store and Reheat: Store in the refrigerator for up to 5 days. Reheat in the microwave for a quick breakfast or snack.
Store all three recipes in airtight containers in the refrigerator for up to 5 days. Reheat egg muffins in the microwave for 1-2 minutes or in a 350°F oven for 5-7 minutes; reheat bowls and hash on the stovetop or microwave for 2-3 minutes.
grill or grill pan · muffin tin · large skillet
The grilled chicken and quinoa bowls, turkey sweet potato hash, and egg muffins can all be stored in the refrigerator for up to 5 days in airtight containers.
Yes, all three recipes freeze well for up to 3 months. Thaw overnight in the refrigerator before reheating to maintain texture and quality.
The grilled chicken bowl and turkey hash each provide approximately 30-35g of protein per serving, while egg muffins offer 10-12g per muffin, making them excellent for muscle recovery.
Yes, brown rice, farro, or sweet potato can replace quinoa at a 1:1 ratio. Adjust cooking times: brown rice takes 45 minutes, farro 30 minutes.
Reheat in the microwave for 1-2 minutes or in a 350°F oven for 5-7 minutes. Avoid overheating to prevent the eggs from becoming rubbery.
