15 High Protein Meal Prep Recipes

Introduction

Hey there! Are you looking to eat healthier and save time in the kitchen? Well, you’re in luck! I’ve compiled 15 fantastic high protein meal prep recipes for busy folks like us. These meals are tasty and packed with protein to keep you full and energized throughout the day.

Meal prepping might sound fancy, but it’s about cooking a bunch of food at once so you have ready-to-eat meals for the week. It’s a great way to stick to your health goals and avoid the temptation of unhealthy fast food when you’re short on time.

This list includes all sorts of yummy dishes—from chicken and fish to vegetarian options. There’s something for everyone, like spicy foods, comfort meals, or light and fresh flavors. Every recipe accompanies simple guidelines and a handy chart showing the number of calories, protein, carbs, and fats per serving.

So, let’s roll up our sleeves and get cooking!

Zesty Lemon Chicken with Quinoa

This bright and flavorful dish combines tender chicken breast with protein-packed quinoa. The zesty lemon sauce adds a refreshing twist, making it perfect for summer meal prep. It’s easy to prepare in bulk and stays fresh in the fridge for up to four days.

Ingredients:

1. 4 chicken breasts
2. 2 cups quinoa
3. 4 lemons
4. 2 tablespoons olive oil
5. 2 cloves garlic, minced
6. Salt and pepper to taste
7. Fresh parsley for garnish

Steps:

1. Cook quinoa according to packet instructions and put aside.
2. Season chicken breasts with salt and pepper.
3. Warm the olive oil in a container and cook the chicken until brilliant brown and cooked through.
4. Remove chicken and slice.
5. Add minced garlic and 3 lemons juice in the exact pan. Simmer for 2 minutes.
6. Divide quinoa among meal prep containers and top with sliced chicken.
7. Pour lemon sauce over chicken and garnish with parsley and lemon slices.

Calories	Protein	Carbs	Fat
420	35g	45g	12g

2. Spicy Turkey Chili

This good stew is loaded with lean ground turkey and beans for a protein punch. It’s a comforting meal perfect for colder months and reheats beautifully. Make a big batch on Sunday, and you’ll have lunch sorted for the week.

Ingredients:

1. 1 lb lean ground turkey
2. 1 can of kidney beans
3. 1 can of black beans
4. 1 can diced tomatoes
5. 1 onion, diced
6. 2 bell peppers, chopped
7. 2 tablespoons chili powder
8. 1 teaspoon cumin
9. Salt and pepper to taste

Steps:

1. Brown turkey in a large pot over medium intensity.
2. Add diced onion and chime peppers and cook until softened.
3. Stir in chili powder, cumin, salt, and pepper.
4. Add canned tomatoes and beans (drained and rinsed).
5. Simmer for 30 minutes, stirring occasionally.
6. Let cool before dividing into meal prep containers.

Calories	Protein	Carbs	Fat
350	30g	40g	8g

3. Greek Yogurt Chicken Salad

This creamy chicken salad swaps mayo for Greek yogurt, boosting the protein content while keeping it light. It’s versatile – eat it on its own, with crackers, or in a sandwich. The crunch from celery and grapes adds a nice texture contrast.

Ingredients:

1. 3 cups cooked, shredded chicken
2. 1 cup Greek yogurt
3. 1/2 cup diced celery
4. 1/2 cup halved grapes
5. 1/4 cup chopped almonds
6. 1 tablespoon lemon juice
7. Salt and pepper to taste

Steps:

1. Mix Greek yogurt, lemon juice, salt, and pepper in a large bowl.
2. Add shredded chicken and mix well to coat.
3. Fold in celery, grapes, and almonds.
4. Taste and adjust seasoning if needed.
5. Divide into meal prep containers and refrigerate.

Calories	Protein	Carbs	Fat
280	32g	15g	10g

4. Teriyaki Tofu Stir-Fry

This vegetarian option is a protein powerhouse thanks to firm tofu. The homemade teriyaki sauce is lower in sugar than store-bought versions but still packs a flavor punch. Serve over earthy-colored rice or cauliflower rice for a complete meal.

Ingredients:

1. 2 blocks of firm tofu, pressed and cubed
2. 2 cups mixed vegetables (broccoli, bell peppers, carrots)
3. 1/4 cup soy sauce
4. 2 tablespoons honey
5. 1 tablespoon sesame oil
6. 1 tablespoon cornstarch
7. 1 clove garlic, minced
8. 1 teaspoon grated ginger

Steps:

1. Press tofu to remove excess water, then cube.
2. Mix soy sauce, honey, sesame oil, cornstarch, garlic, and ginger for the sauce.
3. Stir-fry tofu in a pan until golden brown. Remove and set aside.
4. In the same pan, stir-fry mixed vegetables until tender-crisp.
5. Add tofu back to the dish and pour in the sauce.
6. Cook until sauce thickens, coating tofu and vegetables.
7. Divide into meal prep containers.

Calories	Protein	Carbs	Fat
300	20g	25g	15g

5. Mediterranean Tuna Pasta Salad

This refreshing pasta salad combines protein-rich tuna, whole-grain pasta, and crisp vegetables. The lemon-herb dressing keeps it light and flavorful. It’s perfect for summer and tastes cold, making it ideal for meal prep.

Ingredients:

1. 8 oz whole grain pasta
2. 2 cans tuna in water, drained
3. 1 cucumber, diced
4. 1 cup cherry tomatoes, halved
5. 1/4 cup red onion, finely chopped
6. 1/4 cup kalamata olives, sliced
7. 2 tablespoons olive oil
8. Juice of 1 lemon
9. 1 teaspoon dried oregano
10. Salt and pepper to taste

Steps:

1. Cook pasta according to package instructions—drain and cool.
2. Mix cooled pasta, tuna, cucumber, tomatoes, onion, and olives in a large bowl.
3. Whisk together olive oil, lemon juice, oregano, salt, and pepper in a small bowl.
4. Pour dressing over pasta blend and throw to combine.
5. Divide into meal prep containers and refrigerate.

Calories	Protein	Carbs	Fat
380	25g	50g	12g

READ MORE: 35 + Budget Friendly & Healthy Meal Prep Ideas

6. BBQ Pulled Chicken Sweet Potato Bowls

These bowls combine lean shredded chicken with nutrient-rich sweet potatoes for a satisfying meal. The homemade BBQ sauce adds flavor without excess sugar. It’s a balanced meal that reheats well throughout the week.

Ingredients:

1. 4 chicken breasts
2. 2 large sweet potatoes, cubed
3. 1 cup BBQ sauce (homemade or low-sugar store-bought)
4. 2 cups steamed broccoli
5. 1 tablespoon olive oil
6. Salt and pepper to taste

Steps:

1. Season chicken breasts and cook slowly on low for 6-8 hours.
2. Shred chicken and mix with BBQ sauce.
3. Throw yam 3D squares with olive oil, salt, and pepper. Roast at 400°F for 25-30 minutes.
4. Steam broccoli until tender-crisp.
5. Divide sweet potatoes among meal prep containers. Top with BBQ chicken and broccoli.

Calories	Protein	Carbs	Fat
400	35g	45g	8g

7. Egg White and Veggie Frittata Muffins

These portable frittata muffins are perfect for breakfast meal prep. Packed with protein from egg whites and extra nutrients from vegetables, they’re a great way to start the day. They’re easy to make in bulk and can be eaten cold or reheated.

Ingredients:

1. 2 cups egg whites
2. 1 cup chopped spinach
3. 1/2 cup diced bell peppers
4. 1/4 cup diced onions
5. 1/4 cup low-fat shredded cheese
6. Salt and pepper to taste
7. Cooking spray

Steps:

1. Preheat the broiler to 350°F and splash a muffin tin with cooking spray.
2. Whisk egg whites in a large bowl. Add salt and pepper.
3. Stir in chopped vegetables and cheese.
4. Empty the mixture into the biscuit tin, filling each cup with around 3/4.
5. Prepare for 20-25 minutes until set and daintily brilliant.
6. Let cool before removing it from the tin and storing it in meal prep containers.

Calories	Protein	Carbs	Fat
100	15g	5g	2g

8. Turkey Meatballs with Zucchini Noodles

These lean turkey meatballs and zucchini noodles make for a low-carb, high-protein meal. The tomato sauce adds flavor without many extra calories. It’s a comforting dish that doesn’t feel heavy.

Ingredients:

1. 1 lb ground turkey
2. 1/4 cup almond flour
3. 1 egg
4. 1 teaspoon Italian seasoning
5. 4 medium zucchini, spiralized
6. 2 cups marinara sauce
7. Salt and pepper to taste

Steps:

1. Mix ground turkey, almond flour, egg, Italian seasoning, salt, and pepper.
2. Form into small meatballs and bake at 375°F for 20-25 minutes.
3. Spiralize zucchini to create noodles.
4. Heat marinara gravy in a skillet and add boiled meatballs.
5. Divide zucchini noodles among meal prep containers and top with meatballs and sauce.

Calories	Protein	Carbs	Fat
320	30g	15g	18g

9. Salmon and Asparagus Packets

These foil-packet meals are easy to prepare and clean up. The salmon provides heart-healthy omega-3s and protein, while asparagus adds fiber and nutrients. It’s a light yet satisfying meal that reheats well.

Ingredients:

1. 4 salmon fillets
2. 1 bunch asparagus, trimmed
3. 1 lemon, sliced
4. 2 tablespoons olive oil
5. 2 cloves garlic, minced
6. Salt and pepper to taste
7. Aluminum foil

Steps:

1. Preheat oven to 400°F.
2. Lay out four sheets of foil and divide the asparagus among them.
3. Place a salmon fillet on top of each asparagus pile.
4. Sprinkle with olive oil and spread with garlic, salt, and pepper.
5. Top each with lemon slices and seal the foil packets.
6. Prepare for 15-20 minutes until the salmon is cooked
7. Let refrigerate before moving to meal prep containers.

Calories	Protein	Carbs	Fat
350	30g	10g	22g

10. Black Bean and Quinoa Burrito Bowls

These vegetarian burrito bowls are high in protein and fiber, thanks to black beans and quinoa. They’re customizable – add your favorite toppings like salsa, avocado, or Greek yogurt. They taste great cold or heated up.

Ingredients:

1. 1 cup quinoa
2. 2 cans black beans, drained and rinsed
3. 1 cup corn kernels
4. 1 red bell pepper, diced
5. 1/4 cup red onion, finely chopped
6. 1 lime, juiced
7. 2 tablespoons olive oil
8. 1 teaspoon cumin
9. Salt to taste
10. Cilantro for garnish

Steps:

1. Cook quinoa as indicated by bundle directions and let cool.
2. Mix cooled quinoa, black beans, corn, bell pepper, and onion in a large bowl.
3. Whisk together lime juice, olive oil, cumin, and salt in a small bowl.
4. Pour dressing over the quinoa mixture and toss to combine.
5. Partition into feast prep compartments and enhancement with cilantro.

Calories	Protein	Carbs	Fat
380	18g	60g	10g

11. Greek Chicken Bowls

These Mediterranean-inspired bowls are packed with lean protein from chicken and various colorful vegetables. The tzatziki sauce adds creaminess and extra protein. It’s a refreshing meal that’s perfect for summer meal prep.

Ingredients:

1. 4 chicken breasts, cubed
2. 2 cups cooked brown rice
3. 1 cucumber, diced
4. 2 cups cherry tomatoes, halved
5. 1/2 red onion, thinly sliced
6. 1/2 cup kalamata olives
7. 1 cup tzatziki sauce
8. 1 tablespoon olive oil
9. 1 teaspoon dried oregano
10. Salt and pepper to taste

Steps:

1. Season chicken with oregano, salt, and pepper. Cook in olive oil until golden and cooked through.
2. Cook brown rice according to package instructions.
3. Divide rice among meal prep containers.
4. Top rice with cooked chicken, cucumber, tomatoes, onion, and olives.
5. Add a dollop of tzatziki sauce to each container.

Calories	Protein	Carbs	Fat
420	35g	40g	15g

12. Peanut Butter Protein Overnight Oats

These overnight oats are an excellent option for breakfast meal prep. They’re high in protein thanks to Greek yogurt and protein powder, and the peanut butter adds healthy fats. Prepare them the night before for a grab-and-go breakfast.

Ingredients:

1. 1 cup rolled oats
2. 1 cup unsweetened almond milk
3. 1/2 cup Greek yogurt
4. 2 tablespoons peanut butter
5. 1 scoop vanilla protein powder
6. 1 tablespoon chia seeds
7. 1 tablespoon honey
8. Sliced banana for topping (optional)

Steps:

1. Mix oats, almond milk, Greek yogurt, peanut butter, protein powder, chia seeds, and honey in a bowl.
2. Divide the mixture into two meal prep containers.
3. Refrigerate overnight.
4. In the morning, stir and add sliced banana if desired.

Calories	Protein	Carbs	Fat
400	30g	45g	15g

13. Shrimp and Broccoli Stir-Fry

This speedy and straightforward pan-fried food is ideally suited for seafood lovers. Shrimp is a lean protein source, and broccoli adds fiber and nutrients. The sauce is light but flavorful, making this a satisfying yet healthy meal.

Ingredients:

1. 1 lb large shrimp, peeled and deveined
2. 4 cups broccoli florets
3. 2 cloves garlic, minced
4. 1 tablespoon ginger, grated
5. 2 tablespoons low-sodium soy sauce
6. 1 tablespoon sesame oil
7. 1 tablespoon cornstarch
8. 2 cups cooked brown rice

Steps:

1. Mix soy sauce, sesame oil, and cornstarch in a small bowl.
2. Heat oil in a large dish or wok. Add garlic and ginger, and pan-fry the food for 30 seconds.
3. Add shrimp and cook until pink.
4. Add broccoli and stir-fry until tender-crisp.
5. Pour sauce over shrimp and broccoli, and cook until sauce thickens.
6. Divide brown rice among meal prep containers and top with shrimp and broccoli mixture.

Calories	Protein	Carbs	Fat
350	30g	40g	8g

14. Turkey and Sweet Potato Hash

This savory hash combines lean ground turkey with nutrient-rich sweet potatoes for a satisfying meal. It’s adaptable enough for breakfast, lunch, or supper. The option of ringer peppers and onions adds extra vitamins and flavor.

Ingredients:

1. 1 lb lean ground turkey
2. 2 medium sweet potatoes, diced
3. 1 red bell pepper, diced
4. 1 onion, diced
5. 2 cloves garlic, minced
6. 2 tablespoons olive oil
7. 1 teaspoon paprika
8. 1 teaspoon dried thyme
9. Salt and pepper to taste
10. Fresh parsley for garnish

Steps:

1. Heat olive oil in an immense skillet over medium force.
2. Add diced sweet potatoes and cook for 5-7 minutes until they soften.
3. Add onion and chime pepper, and cook for 3-4 minutes.
4. Push vegetables aside from the skillet and add ground turkey to the other side.
5. Cook turkey, separating it with a spatula, until no longer pink.
6. Mix vegetables and turkey, and add garlic, paprika, thyme, salt, and pepper.
7. Cook for another 2-3 minutes until everything is well combined and heated.
8. Partition into feast prep compartments and trimming with new parsley

Calories	Protein	Carbs	Fat
380	28g	35g	15g

15. Lentil and Vegetable Curry

This vegetarian curry is packed with plant-based protein from lentils. It’s a comforting, flavorful dish perfect for meal prep as the flavors develop even more. Serve it with earthy-colored rice or quinoa for a complete dinner.

Ingredients:

1. 1 cup dried red lentils
2. 1 can diced tomatoes
3. 1 can of coconut milk
4. 1 onion, diced
5. 2 carrots, diced
6. 2 cups spinach
7. 2 cloves garlic, minced
8. 1 tablespoon ginger, grated
9. 2 tablespoons curry powder
10. 1 tablespoon olive oil
11. Salt to taste
12. 2 cups cooked brown rice

Steps:

1. Rinse lentils and set aside.
2. Heat olive oil in a large pot. Add onion, carrots, garlic, and ginger. Cook until softened.
3. Add curry powder and cook for one more moment until fragrant.
4. Add lentils, diced tomatoes, and coconut milk. Heat to the point of boiling, then, at that point, stew for 20-25 minutes until lentils are soft
5. Stir in spinach and cook until wilted.
6. Season with salt to taste.
7. Divide brown rice among meal prep containers and top with lentil curry.

Calories	Protein	Carbs	Fat
400	18g	65g	12g

Conclusion

And there you have it – 15 delicious and high protein meal prep meals ready for your next meal prep session! These recipes are designed to make your life easier and healthier. Remember, you don’t have to be a master chef to do meal prep. Start with one or two recipes that look good to you, and try them.

The great thing about these meals is that you can blend and match them over time, so you stay energized. You can also change the recipes to suit your taste—add extra veggies, swap out spices, or adjust portion sizes based on your needs.

When storing your prepped meals, use containers with tight-fitting lids and immediately pop them in the fridge. Most of these dishes will stay fresh in the refrigerator for 3-4 days. If you’ve made extra, some can even be frozen for later.

So, grab your grocery list, pick out your favorite recipes, and get prepping. Your future self will thank you when you enjoy these tasty, high-protein meals all week. Happy cooking!