Easy and healthy high protein meal prep recipes! These recipes are sure to keep mealtime delicious and exciting, and all of them are packed with protein to help you reach your goals, build muscle, satisfy your hunger, and feel good.
Set yourself up for success!
Meal prep – you either love it or you don’t. Even if you don’t enjoy it, we know how helpful meal prep can be!
While yes, it takes some time that could be occupied with something a little more exciting, it is always worth it. Having easy meals, proteins, vegetables, or just snacks for the week can really help set us up for a successful week with eating.
Additionally, if you have goals, whether building muscle, reducing the amount of takeout orders, getting enough protein in your diet, or eating a little healthier, meal prep is going to be important.
With meal prep, you take the guesswork out of mealtime during the week since you already planned and prepped for the week. Of course, not every meal has to be prepped, and there are many ways to go about meal prep, but having options ready can set us up for success.
Today, we are sharing a round-up of healthy high-protein meal prep recipes since most of us can work on getting more protein in our diet (it’s an essential macronutrient). Broken down by breakfast, lunch, dinner, snacks, and vegan and vegetarian options, you are sure to find some you love to add to your rotation!
Why you’ll love these high-protein meal prep recipes
- meal prep sets you up for a successful week with food at hand when hunger strikes
- high-protein meals mean they will keep you full longer, help balance your blood sugar, help build and repair muscles, and more.
- better for you than take-out!
- learning what your body needs – when we make meals at home often, we develop an understanding of how much food we need, which helps with portion sizes.
- time saver – while meal prep takes some time upfront, you will probably save time in the long!
- saves money! Whether you are exhausted at the end of the day and don’t feel like cooking or want to avoid going out to lunch with coworkers, making food at home is so much cheaper than take-out.
What proteins are good for meal prep?
One of the good things about protein is that most of them are pretty sturdy, making them a great choice for meal prep. And there are so many options to help you increase your protein intake.
Here are some of my favorite high-protein foods that are great for meal prep.
- chicken – chicken breasts or thighs, ground chicken, or shredded chicken
- turkey
- beef – ground beef, ground sirloin, ground bison, steak, or shredded beef
- sausage – pork, turkey, or chicken sausage
- seafood – shrimp, salmon, tuna…
- eggs – hard-boiled, in eggs cups, or in a casserole or frittata
- tofu
- tempeh
- lentils
- quinoa
- beans and legumes – kidney beans, chickpeas, black beans, white beans, etc.
- edamame
- greek yogurt and cottage cheese
How long should meal prep take?
Meal prep can take anywhere from 1-3 hours, although it will depend on what kind of recipes you are making and how much food you are making. To make the most of your time, try to use and plan multiple cooking techniques (stovetop, oven, crockpot, or instant pot…) so everything can cook at once. Additionally, make use of cooking time while prepping other ingredients (chop, cut, mix, and so on) for your next recipe, while other dishes are cooking.
How long does meal prep last in the fridge?
Meal prep will last from 3-5 days, depending on what you are prepping. After a few days, some food can lose its freshness, and its texture starts to soften. Here is a rule of thumb on foods:
- cooked meats – 3-4 days
- cooked seafood – 3-4 days
- cooked vegetables – 5-7 days
- cooked grains and beans – 3-5 days
Of course, use your best judgment when examining food.
How to freeze meal prep
After 5 days, there is a chance of food going bad in your fridge. If you cannot eat the food you’ve prepped that fast, freeze it for up to 6 months. To freeze, allow food to completely cool and store it in an airtight container in the freezer. Let defrost in the fridge overnight and reheat as desired.
How many times a week should you meal prep?
Meal prep can be done 1-2 times a week. While it is nice to get it all done at once, sometimes that is not realistic, and adding a second, smaller day of meal prep can be really helpful. It also ensures your food is staying fresh and tastes great since you will only be storing it for a couple of days.
I like meal prepping at the beginning of the week and then doing a little more on Wednesday to get me through the end of the week.
Tips for a successful prep!
- Make a plan!! Without a plan, it’s going to be tough to execute. Take inventory of your fridge, plan out the groceries you need, and then have a game plan of how your prep will look.
- Start with what cooks the longest first. Optimize your time by starting with what will take the longest to cook. That way, you can work on other ingredients and components while that is cooking.
- Utilize different appliances and cooking techniques. Put something in your crockpot or instant pot, place a few things in the oven, and saute something on the stove. When using multiple cooking techniques, you can cook multiples thing at once, which will help save time.
- Buy ingredients that you can use across multiple recipes, so things don’t go to waste.
- Don’t overcomplicate it. Yes, you can prep out all your meals, but you don’t have to. Even making a few components of some meals (protein, starches, and chopping up veggies) will be helpful in the long run.
High protein breakfast meal prep
Buffalo chicken breakfast casserole is made with eggs, chicken, buffalo sauce, carrots, and onions. A perfect protein-packed and healthy breakfast, and great for meal prep. Gluten-free, dairy-free, paleo, Whole30, and low-carb.
High protein overnight oats pack 38 grams of protein! Made with just 8 simple ingredients, prepped in just 10 minutes, and perfect for busy mornings or a post-workout meal.
Freezer breakfast sandwiches made with baked eggs, chicken sausage, and melted cheese on a toasted English muffin, are the ultimate make-ahead healthy breakfast recipe. Made with 7 simple ingredients, they are high in protein and perfect for busy mornings, on-the-go, or meal prep.
Protein waffles with protein powder, oats, egg, and greek yogurt. Easy to make and packed with 33g of protein and complex carbs for a satisfying and well-balanced breakfast. Customize with your own toppings!
Chicken apple sausage breakfast patties made with just ground chicken, apple, onion, and spices. Great for breakfast or dinner. Perfect for an easy protein to have on hand at breakfast. One patty has 10 grams of protein.
Chocolate peanut butter protein yogurt bowl is an easy and healthy breakfast! Made with greek yogurt, protein powder, peanut butter, and cinnamon, and packed with 42 grams of protein and healthy fats. Top with toppings of choice when serving – we love granola, berries, and honey!
Smoked salmon breakfast bowls make an easy meal prep dish featuring smoked salmon, breakfast potatoes, greens, and a quick salad. I love serving it with hard-boiled eggs for more protein.
Protein pancakes are a great recipe to double or triple and make for the week. Light and fluffy, easy to make, and packed with 37g of protein, complex carbs, and fiber for a well-balanced breakfast. Reheat in the microwave or toaster when ready to eat and top with your favorite toppings.
High protein lunch meal prep
Copycat Sweetgreen harvest bowl is the ultimate meal prep lunch! It has marinated chicken thighs, rice, sweet potatoes, brussels sprouts, apples, nuts, goat cheese, and a creamy dressing. 35 grams of protein per serving and saves you some money!
Chicken caesar pasta salad is a fun twist on a classic caesar salad. Made with pasta, shredded chicken, lettuce, parmesan cheese, and a homemade healthy caesar dressing.
Greek lamb meatball bowls have pan-fried juicy greek lamb meatballs full of fresh herbs and spices, onion and garlic, and tons of flavor. Serve alongside fresh tomato and cucumber salad, herby cauliflower rice (or white rice), and homemade tzatziki to bring it all together. A great, balanced meal packed with protein (27 grams) and healthy fats, and perfect for meal prep.
Healthy tuna salad (no mayo!) made with apples, bell peppers, tahini, fresh herbs, and spices. It’s ready in 15 minutes, loaded with flavor, and makes an easy and healthy lunch or snack! High protein, gluten-free, and dairy-free.
Chopped salad features turkey, chickpeas, tomatoes, cucumber, roasted red peppers, banana peppers, and cheese tossed in a creamy Italian dressing. Ready in 20 minutes for an easy, satisfying, and healthy lunch or dinner.
Chicken burrito bowls make for a fresh, inexpensive, and healthy meal prep bowl. Loaded with shredded chicken, fajita veggies, cilantro lime rice, lettuce, tomatoes, and guacamole. It makes 5 servings, is ready in under an hour, and is perfect for lunch or dinner!
Greek chicken pasta salad made with zucchini noodles, juicy chicken, artichokes, cherry tomatoes, kalamata olives, red onion, and feta, and tossed with fresh herbs and quick greek salad dressing for a light, flavorful, and healthy pasta salad. Low-carb and 24 grams of protein per 2 cups.
High protein dinner meal prep
Chicken tomato soup is loaded with shredded chicken breast, vegetables, and a creamy tomato soup base. Low carb, perfect for meal prep, and if wanting to add some more carbs, cook up some pasta to mix in while you eat it throughout the week. 2 cups worth has 30 grams of protein.
Ground turkey pasta is a simple one-pot pasta recipe packed with protein and vegetables and ready in 35 minutes! Serve it for an easy weeknight meal or make it for meal prep – the whole family will love it!
Chicken taco casserole makes an easy dump-and-bake recipe perfect for meal prep. Mix the ingredients together ahead of time and bake for a hearty and healthy meal ready in 40 minutes. Or reheat it throughout the week. Plus, just 337 calories per serving with 35 grams of protein.
Ground turkey sweet potato skillet combines turkey, sweet potato, bell peppers, kale, and cheese to make a delicious dish packed with protein, carbs, and fiber. It’s made in one pan and saves well throughout the week by simply reheating on the stove or in the microwave.
Chili spaghetti squash casserole combines ground beef, black beans, fire-roasted tomatoes, bell peppers, onions, spices, and cheese into one delicious and comforting baked spaghetti squash casserole. It makes 8 servings, saves great throughout the week, and one serving has 31 grams of protein!
Buffalo chicken soup is hearty and comforting, full of protein, and thickened without any dairy or flour. Made in one pot on the stove, ready in 45 minutes, and the flavors get better as it sits, making it perfect for meal prep!
Crockpot healthy white chicken chili combines chicken, vegetables, beans, corn, green chiles, and cream cheese to give it a creamy consistency. Hearty, cozy, and packed with protein!
Healthy meal prep snacks with protein
Banana protein muffins have 8 grams of protein and are light, fluffy, and so delicious! Ready in 35 minutes, they are an easy and healthy muffin recipe for breakfast, a snack, or dessert. Gluten-free and dairy-free.
Protein pudding is thick and creamy and tastes like traditional chocolate pudding but with a protein boost! Made with cottage cheese, chocolate protein powder, cocoa powder, and maple syrup, it makes a delicious and healthy dessert or snack.
Homemade perfect bar recipe! Chocolate chip peanut butter protein bars are made with just 4 ingredients, come together in 10 minutes, and require no baking! Packed with 16 grams of protein per bar, along with healthy fats and carbs, they make a delicious and easy on-the-go snack!
Chocolate chia pudding is thick and creamy and tastes like classic chocolate pudding! Made with coconut milk, cocoa powder, maple syrup, vanilla, and cinnamon, it makes a delicious snack or dessert. Gluten-free, dairy-free, and vegan-friendly.
Protein baked oatmeal made with rolled oats, protein powder, greek yogurt, fruit, and spices makes an easy and customizable healthy baked oatmeal recipe. Made in one bowl and great for breakfast, meal prep, a healthy snack, or pre-workout!
No bake chocolate protein balls taste like dessert and have 5 grams of protein! Made with nut butter, protein powder, cocoa powder, and vanilla, and ready in 10 minutes. Make them for an easy, healthy snack or meal prep for the week.
Protein chia pudding with greek yogurt, milk, chia seeds, honey, and vanilla. Packed with 19 grams of protein and healthy fats, it makes a satisfying, healthy, and gluten-free breakfast, snack, or dessert.
High protein chicken meal prep
Chicken and rice bowls are the perfect dish for summer. It combines sweet and spicy grilled chicken with sweet coconut rice, fresh mango salsa, and creamy avocado. Enjoy it as an easy dinner or perfect for meal prep. Gluten-free, dairy-free, and high protein.
Sesame noodles with chicken and broccoli tossed in a creamy and nutty sesame sauce. They are packed with protein and make a delicious and healthy alternative to takeout!
Greek sheet pan chicken with potatoes, veggies, feta cheese, and olives makes a delicious, flavor-packed, and easy one-pan meal. Everything is tossed with spices and roasted until juicy and tender.
Southwest chicken salad features shredded chicken, black beans, corn, crunchy veggies, avocado, and cheese, topped with tortilla chips and tossed in a creamy salsa dressing. It’s full of protein, fiber, and healthy fats for an easy, satisfying, and healthy lunch or dinner.
Peanut butter chicken combines chicken, veggies, and a delicious Thai peanut sauce. It takes minimal effort to make and is perfect for a quick lunch or easy dinner recipe. High protein, gluten-free, and dairy-free.
Healthy chicken salad with grapes, toasted almonds, celery, herbs, and tossed with creamy greek yogurt for extra protein. Serve it in a salad, in a sandwich, on lettuce wraps, or eat it as is. Perfect for meal prep or a quick and easy lunch.
Fall harvest salad with chicken, sweet potatoes, apples, cranberries, pumpkin seeds, and goat cheese, tossed with a creamy orange vinaigrette. Full of flavors and textures, and perfect for autumn.
Green chicken enchilada skillet takes the work out of enchiladas! Made in one pan, ready in 40 minutes, and no rolling required! They’re packed with protein and make a healthy, filling, and delicious meal that everyone will love.
Ground beef meal prep high protein
Taco bowls never disappoint. Made with ground beef taco meat, cilantro lime rice, black beans, and all your favorite taco fixings, they are packed with protein and fiber and are so delicious!
Easy beef and broccoli noodles combine ground beef, broccoli, mushrooms, ramen noodles, and a sweet and savory stir fry sauce. It’s packed with protein and vegetables and makes a delicious and healthy alternative to takeout!
Cheesy taco pasta takes the flavors of tacos and turns them into an easy and healthy pasta dish. Made with ground beef, veggies, and taco seasoning, and comes together with melted cheese. Full of flavor and absolutely delicious! Ready in 25 minutes and a meal everyone will love!
Ground beef and cabbage stir fry comes together in one pan for a quick and healthy dinner recipe. Packed with protein, vegetables, and tons of flavor, it’s great for busy weeknights or meal prep. Gluten-free, paleo, and Whole30 friendly.
Beef burrito casserole combines seasoned ground beef, veggies, rice, and beans baked together and then topped with melty cheese for a delicious, healthy casserole recipe. High protein, gluten-free, and great for meal prep.
High protein vegetarian meal prep
Lemon asparagus pasta combines pasta and asparagus with a creamy lemon feta sauce made from greek yogurt, feta, lemon, and fresh parsley. It comes together in 20 minutes, has 20 grams of protein, and is so delicious!
Mexican casserole with walnut chorizo is a hearty casserole with tons of flavor and spice. It’s layered with flour tortillas, spiced yogurt, plant-based chorizo using ground-up walnuts, salsa, and melty cheese. Perfect to prep for the week.
Crunch roll bowls consist of browned tofu in teriyaki sauce served on a bed of sticky rice with edamame, cucumber, avocado, jalapeño, and a handful of crushed-up crunchy onions. All are buried under a thick drizzle of extra teriyaki and spicy mayo.
High protein vegan meal prep
Vegan pasta with vegetables is made with 10 ingredients and is ready in 30 minutes. And it packs 17 grams of plant-based protein, fiber, and healthy fats for a well-balanced meal. It will be your new go-to plant-based meal for an easy and comforting meal that is perfect for meal prep.
Coconut curry lentil soup is full of veggies, lentils, coconut milk, and curry spices for a flavor-packed vegan lentil soup recipe. It comes together in one pan in 35 minutes, has 22 grams of protein in 2 cups, and makes a healthy, well-balanced meal.
Chocolate peanut butter overnight oats take 5 minutes to make, are full of complex carbs, 19 grams of plant-based protein, fiber, and healthy fats, and are absolutely delicious.
Almond butter tofu bowls with charred broccoli, scallions, and a creamy almond butter drizzle. These vegan and gluten-free bowls are perfect for meal prep.
Instant Pot white bean stew is a dump-and-go Instant Pot recipe that couldn’t be simpler! It’s gluten-free, nut-free, soy-free, and has no added oil. And it comes together with zero hands-on cooking!
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
