41 Easy High Protein Meal Prep Recipes (2024)

Ditch your protein powders! These best high protein meal prep ideas will help you stock up on protein throughout the week!

These protein-loaded meals are delicious and will keep well in the fridge for a few days.

All you need are some high-quality containers and everyday ingredients. And voila!

You can always get BPA-free plastic containers like these ones here. However, glass ones tend to keep the food fresh for longer.

You can always get BPA-free plastic containers like these ones here. However, glass ones tend to keep the food fresh for longer.

Let’s get meal prepping!

1. Chicken Burrito Bowls

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This deconstructed burrito gives you everything you love, minus the tortilla. This is a mess-free way of eating a burrito, which makes it perfect for the office.

The best thing about this dish is the fact that it is so simple to make. You just cook the rice and the chicken and combine them with some chopped veggies and beans.

2. Teriyaki Chicken Meal Prep

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This dish is salty. It is sweet. It is packed with broccoli. It features fluffy rice. Trust me, guys, coated chicken has never tasted this good.

The sauce here is really simple to make. It features soy sauce, garlic, ginger, honey, and brown sugar.

The chicken here is pan-fried. But you can also use leftover rotisserie chicken.

3. Healthy Orange Chicken

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If you love the whole broccoli, chicken, and rice idea but you’re not a fan of Teriyaki, this one’s for you. A full chicken meal with a sticky, orange-flavored sauce. Yummy!

The sauce includes both orange juice and zest, and it is incredibly citrusy and fragrant. It also has that acidic sweetness that combines so well with the meat.

If you don’t have any broccoli, you can use other veggies for this recipe, too. It is super versatile and customizable. And I’m sure it will taste great whatever you pair it with.

The next time you meal-prep, I suggest you give this nutritious dish a try.

4. Honey Garlic Shrimp Meal Prep

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A shrimp dish that you can easily make in advance, paired with fluffy rice and stir-fried veggies.

The shrimp is coated with a salty and sweet garlic sauce with honey. It is also spiced up with some chili flakes.

This dish comes together in just over half an hour. And it seriously packs a nutritious and protein punch.

5. Salmon Meal Prep with Veggies

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A nutritious salmon meal-prep idea that will give you two generous portions in just 40 minutes.

This dish is not only high in protein, but it is also gluten and dairy-free, too.

The salmon comes with a side consisting of cooked beets, sweet potatoes, cauliflower, and lots of parsley. It is fresh, delicious, and packed with nutrients.

6. Salsa Shredded Chicken Meal Prep

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Cooked to perfection and shredded, this chicken meal-prep dish is to die for. This is a recipe that you will definitely be coming back to.

This chicken and rice dish is a well-rounded meal that is perfect for lunch and dinner.

The recipe uses processed cauliflower instead of regular rice, so it is a bit lower in carbs.

7. Herb Chicken with Couscous Meal Prep

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Juicy and soft chicken from the oven, infused with aromatic herbs. Paired with couscous and roasted veggies, this healthy dish is super delicious and filling.

We use peppers, onions, zucchini, and garlic here. This dish is not only rich in protein but it is also loaded with fiber.

8. Lemon Chicken with Veggies Meal Prep

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Roasted sweet potatoes and broccoli. Herbed cherry tomatoes. And onion-drowned lemon-flavored chicken. Bursting with flavors and nutrients, this dish will keep you full. And healthy, too!

Rich in protein, decent in fiber, and really low in saturated fats. A lovely combination of chicken and vegetables that will be a breeze to make and pack for lunch.

9. Spicy Pineapple Chicken

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This chicken dish is loaded with umami flavors, but it also has an exotic touch that will surprise everyone.

The meat here is not only marinated in pineapple juice, but the dish also features pineapple chunks. So it is sweet, fruity, and with a touch of heat.

This protein-loaded meal will please you however and whenever you eat it.

10. Honey Garlic Chicken

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If you’re a fan of Asian flavors, then you will love this honey and garlic chicken recipe. A flavorful combination of sweet and salty notes that pair perfectly with the chicken thighs.

Such an easy way to make flavorful chicken. And even easier if you decide to make it ahead of time and have it a day or two later.

11. Chicken and Farro Meal Prep Salad

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Say farewell to boring salads. Once you try this high-protein goodness, this will be the only way to eat a salad.

This chicken, broccoli, onion, and farro salad is also perfect for your weight-loss plan.

The dressing here is a simple parsley and garlicky mixture, and let me tell you, it wraps it all up very deliciously.

12. Low-Carb Mexican Meal Prep with Cauliflower Rice

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A low carb meal-prep dish that will satisfy your Mexican-cuisine cravings. It features shredded chicken and cauliflower rice.

The rice is well seasoned. In fact, it uses eight spices and seasonings to give you that authentic flavor. It’s also packed with peppers and tomatoes. And it is downright delicious.

The dish also packs fresh salad to make things even healthier.

13. Chicken Legs with Quinoa and Chickpeas

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Spicy chicken legs in combination with quinoa, chickpeas, cherry tomatoes, and herbs.

This meal-prep is a one-pan delight that uses common ingredients. But offers plenty of taste, proteins, and many other nutrients.

It is also made with dried cranberries for natural sweetness. But the fragrant spices like cinnamon, turmeric, and coriander also give it a nice warmth.

14. Stir-Fried Pork Meal Prep

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This dish uses pork tenderloin, colorful peppers, snow peas, and green beans. It also combines ginger, garlic, and green onions for some flavors that make all the difference here.

The soy sauce gives the dish a touch of Asian cuisine. Which makes it even tastier. You can pair it with fluffy white rice. Or have it on its own.

15. Sweet and Chili Chicken Sheet Pan Dinner

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A colorful, one-pan dish that is so easy to make! This sweet chili sheet pan features chicken, peppers, broccoli, and a whole lot of amazing flavors.

It’s packed with garlic, ginger, and chili sauce notes. It is also garnished with cilantro and lime.

The recipe only takes 30 minutes, and it packs a whopping 65 grams of protein per serving.

16. Sheet Pan Chicken Fajitas

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Mexican flavors straight from your sheet pan! If you’re craving some fajitas, this recipe is here to answer your prayers.

We use classic fajitas flavors for this recipe. The best thing about this meal-prep dish is that you can enjoy it straight from a bowl. Or you can serve it in tortillas, with some grated cheese on top. Yum!

17. Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts

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Chicken breasts on a bed of sweet potatoes, onions, brussel sprouts, and apples.

The sweetness and fruitiness of the apples really bring out the flavor. Which makes this dish even more delicious.

So sweet and garlicky, the secret ingredient, though? Cinnamon! It gives the dish such warmth that it will have everyone coming back for more.

18. Greek Sheet Pan Chicken Dinner

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Are you a fan of Greek and Mediterranean cuisine? Perfect! That means that you’ll love this chicken sheet pan dish.

Roasted veggies, chicken, and feta cheese. Plus, six garlic cloves and a touch of lemon juice for some zestiness.

Ready in 35 minutes and offering 29 grams of protein. This is a filling dish that’s made for your meal-prep containers.

19. Chicken and Cauliflower Sheet Pan

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Spiced chicken thighs, marinated and roasted along with cauliflower.

The secret to the amazing flavor? The combination of cinnamon, ginger, and garlic. So warm and spicy. I promise you that everyone will be thrilled with this.

The recipe makes four meal-prep portions, and it packs you with 47 grams of protein.

20. Chocolate Protein Overnight Oats with Banana

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Okay, we might not be ditching the protein powder for this recipe, but that’s because we need it to make these oats a bit more filling.

Rolled oats, almond milk, banana, cocoa, and vanilla protein powder. Just combine everything, and leave them overnight. So you can enjoy your breakfast in the morning hassle-free.

21. Healthy Chicken Fajita Meal Prep Bowl

Chicken thighs are a delicious, high-quality source of protein. One skinless, roasted chicken thigh provides 27% of your daily protein needs.

For this Tex-Mex chicken we use an assortment of spices, including chili powder and paprika. Here is some budget-friendly paprika that I recommend.

Here’s another spicy chicken meal prep recipe that’s low carb and definitely worth the try!

Per Serving:

• Calories: 592
• Fats: 32g
• Protein: 59g
• Carbs: 23g
• Fiber: 6g

22. Healthy Shrimp Meal Prep

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Did you know that shrimp are nutritious? One ounce of cooked shrimp provides 36% of your daily protein needs. For this recipe, we cook the shrimp in a skillet. I recommend this high-quality cast iron skillet.

The sauce calls for raw honey, so if you don’t already have some, here’s a good quality raw honey. It’s a low carb substitute for regular rice. This honey garlic chicken meal prep has more sweet flavors.

Per Serving:

• Calories: 345
• Fats: 6g
• Protein: 29g
• Carbs: 27g
• Fiber: 4g
• Sugar: 2g

23. Instant Pot Pulled Pork

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For this recipe, we use pork loin. Since pork loin is naturally full of flavor, we don’t need a ton of ingredients to bring out the flavor.

You can shred the pork with your hands, but to shred pork faster, use a food processor.If you don’t already have one, here’s a great value food processor that will do the trick.

Per Serving:

• Calories: 472
• Fats: 17g
• Protein: 69g
• Carbs: 6g
• Fiber: 1g
• Sugar: 3g

Love the recipes so far? Here are extra four high protein meal prep ideas for visual learners! Otherwise, keep on scrolling!

24. Greek Turkey Meatballs

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These Greek Turkey Meatballs are the perfect dinner to come home to. Packed with 34 grams of protein, they also pack tons of flavor.

The avocado sauce is what does it for me. It is both creamy and dreamy.

You make the avocado sauce in a food processor or blender. Here’s a high-quality blender that’s one of the best out there.

Per Serving:

• Calories: 460
• Fats: 15g
• Protein: 34g
• Carbs: 42g
• Fiber: 9g

25. Hawaiian Pizza Chicken Meal Prep

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Reward yourself after your workout with a pizza!

The secret to making the pizza low-calorie is that we don’t use any crust, just the toppings. But the toppings are so delicious that you won’t miss the crust.

To make the meal complete, serve with some steamed broccoli. And yes, this is theperfect ketogenic comfort food!

Per Serving:

• Calories: 293
• Fats: 11g
• Protein: 40g
• Carbs: 11g
• Fiber: 2g

26. Teriyaki Chicken

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Now if you’re in the mood for a Japanese spin on meatballs, this is the recipe for you.

In case you don’t have coconut flour at home, here is coconut flour I recommend. It’s easy to order in bulk in case you want to continue using it as a healthier substitute for regular wheat flour.

Per Serving:

• Calories: 595
• Fats: 15.2g
• Protein: 42.2g
• Carbs: 71.6g
• Fiber: 4.9g

27. Easy Lemon Butter Fish

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With this Easy Lemon Butter Fish, you’ll have a meal that is great for leftovers in under 20 minutes!

We use kosher salt instead of table salt. Using kosher salt like thismakes the dish taste less salty.

To make this a complete meal, simply add rice and steamed vegetables. Here is a super cheap and sturdy vegetable steamer that will last.

Per Serving (Calculated for 150g (5.3 oz) fillets):

• Calories: 287
• Fats: 19.3g
• Protein: 24.6g
• Carbs: 3.4g
• Fiber: 0.8g
• Sugar: 1.5g

28. Carnitas Burrito Bowls

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This pulled pork is tender, melt-in-your-mouth deliciousness. The key to the tenderness is letting the pork tenderloin cook on low for 6 to 8 hours in your slow cooker.

Obviously, a crockpot is necessary here. Here is a cheap but sturdy slow cooker.

Here are more slow cooker recipes you might like! You might also enjoy these chicken burrito bowls I’ve made.

Per Serving:

• Calories: 408
• Fats: 16g
• Protein: 37g
• Carbs: 31g
• Fiber: 17g
• Sugar: 9g

29. Spicy Pulled Pork

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Now, if you can take the heat, this spicy pulled pork recipe is just for you.

This recipe makes 8 servings, so you can have some every day of the week!

It comes out spicy, sweet, and savory with a bit of zing thanks to the seasonings. The touch of maple syrup as it adds natural sweetness to the dish.

Per Serving (Calculated):

• Calories: 863
• Fats: 53.4g
• Protein: 56.7g
• Carbs: 39.5g
• Fiber: 4.6g
• Sugar: 19.2g

30. Healthy Chicken Parmesan

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Chicken breasts are a great source of protein. ½ a chicken breast provides 53% of your daily protein needs.

To make the chicken breasts, you will need chickpea and almond flour.

Chickpea is the perfect flour if you’re looking to increase your protein intake and decrease your caloric intake. Here is some quality chickpea flour.

With this spiralizer you can make zucchini noodles for days.

Per Serving:

• Calories: 333
• Fats: 14.3g
• Protein: 32.8g
• Carbs: 20.9g
• Fiber: 5.9g
• Sugar: 9.4g

31. Slow Cooker Keto Pork Carnitas Bowls

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If you’re on a keto diet, there’s no reason not to have this Mexican twist on pulled pork.

We use a slow cooker to cook the meat to make the pork extra tender. It’s a good idea to invest in slow cooker like this .

We’re also using cauliflower rice to cut down on calories on this healthy meal prep and add some freshness to the dish.

Per Serving:

• Calories: 554
• Fats: 38g
• Protein: 41g
• Carbs: 11g

32. Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep

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For a different twist on good old chicken and potatoes, you’ve got to try this dish.

We use sweet potatoes here. Sweet potatoes contain more antioxidants than white potatoes and offer natural sweetness.

The smoky chicken comes out sweet, moist, spicy, and savory due to the seasonings. This recipe calls for brown sugar so make sure you have some budget-friendly brown sugar like this.

Per Serving:

• Calories: 529
• Fats: 20.8g
• Protein: 46.7g
• Carbs: 38.8g
• Fiber: 8.5g
• Sugar: 8.5g

33. Blackened Chicken Sheet Pan Dinner

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If you’re looking for another spin on chicken and potatoes, this recipe is for you.

For the sweet potatoes, you’ll need some good quality sea salt like this.

Because sea salt is coarser than regular salt, you’ll need less of it to bring out the flavor.

This dish is not only sweet and savory but extremely nutritious.

Per Serving:

• Calories: 375
• Fats: 15g
• Protein: 30g
• Carbs: 29g
• Fiber: 5g
• Sugar: 10g

34. Slow Cooker Butter Chicken

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Spice things up by trying this Slow Cooker Butter Chicken.

For this recipe we use ground coriander, cumin, tandoori masala, and of course garam masala. Here’s some salt-free garam masala that I recommend.

This dish goes great served on rice, or my favorite- naan bread! If you’re up for a challenge and want to make your own naan bread, get this iron griddle.

Per Serving:

• Calories: 348
• Fats: 21g
• Protein: 32g
• Carbs: 7g
• Fiber: 1g
• Sugar: 3g

35. Healthy Chicken Fajitas Meal Prep

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Are you on a budget? Then, you’ve got to try this nutritious chicken fajita recipe.

What makes this recipe budget-friendly is that in addition to chicken breasts, we also use black beans.

Did you know that just one cup of black beans provides 30% of your daily protein needs?

We marinate the chicken in an assortment of spices. To make marinating easier, I recommend these quality Ziploc marinating bags.

Per Serving:

• Calories: 455
• Fats: 13g
• Protein: 53g
• Carbs: 29g
• Fiber: 9g
• Sugar: 4g

36. Italian Chicken

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If you’re looking to add an Italian spin to your chicken nights, then this is the perfect recipe for you.

What gives the chicken its Italian twist is that we add classic Italian spices like marjoram. I recommend this high-quality organic marjoram.

To make this dish lower in calories, simply swap out the rice for cauliflower rice. A quality food processor makes it easier.

Per Serving:

• Calories: 701
• Fats: 14g
• Protein: 57g
• Carbs: 82g
• Fiber: 4g
• Sugar: 3g

37. Super Easy Beef Stir Fry

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This recipe is as easy as they come. Simply make your sauce, stir fry your veggies and meat. Voila- dinner is served.

To make the sauce, you’ll need some raw honey, ginger, chili flakes, sesame seeds, fresh garlic, and liquid aminos. Here’s a good quality liquid amino that I recommend.

This is a macro-friendly meal prep!

Per Serving (for a total of 3 servings):

• Calories: 408
• Fats: 18.9g
• Protein: 43.2g
• Carbs: 12.8g
• Fiber: 1.5g
• Sugar: 1.8g

38. Asian Lettuce Wraps

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Having an Asian inspired dinner in under 30 minutes- who doesn’t like that?

If you like umami, this recipe promises it in spades. The secret is in the sauce.

Once, you’ve made the sauce, cook your pork. Then, add shiitake mushrooms, water chestnuts, and your sauce.

Easy, peasy, dinner is served.

Per Serving (Calculated for 1 wrap):

• Calories: 262
• Fats: 12.3g
• Protein: 25.3g
• Carbs: 12.9g
• Fiber: 1.5g
• Sugar: 6.2g

39. Buffalo Chicken Cauliflower Casserole

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If you’re on a keto diet and want to increase your protein intake, this dish is for you.

This dish is spicy, cheesy, goodness, and you’ll only need 5 ingredients.

Go for this buffalo sauce to avoid unnecessary sugar!

Now, you can make your own cauliflower rice, but for extra convenience, I recommend this cauliflower rice.

Per Serving:

• Calories: 504
• Fats: 33g
• Protein: 43g
• Carbs: 9g
• Fiber: 3g
• Sugar: 4g

40. Chicken Buddha Bowl Meal Prep

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If you’ve been dying to try a Buddha Bowl this is the one for you. This Buddha Bowl doesn’t disappoint- it’s packed with colorful mixed veggies.

Jasmine rice makes the dish fragrant, and it’s easy to cook, making it perfect for meal prepping.

For this dish, you’ll need some avocado oil. You’ll love this avocado oil. It’s heart-healthy and compliments all types of dishes.

Per Serving:

• Calories: 348
• Fats: 5g
• Protein: 32g
• Carbs: 34g

41. One-Skillet Chicken Thighs With Roasted Grapes and Blue Cheese

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If you’re looking for another way to liven up your chicken, this is the recipe for you.

This dish is the perfect blend of sweet and savory thanks to an interesting combination of red grapes and gorgonzola cheese

You’ll need some star anise for this recipe. If you don’t already have some in your pantry, here’s a star anise to consider.

Per Serving:

• Calories: 380
• Fats: 24g
• Protein: 32g
• Carbs: 9g