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High Protein Meal Prep Recipes That Are Easy To Make

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Looking for high protein meal prep ideas? You have come to the right place!  I have created a list of the best healthy high protein meal prep recipes. From salads, to bowls, to chicken, you’ll find a ton of easy high protein meal preps right here.

Increasing your protein intake can be a game-changer, especially if you’re aiming for weight loss or just trying to maintain a healthy lifestyle. 

But hey, I know what you’re thinking. With everything going on in life, how can you find the time to prioritize protein with your meals?

Juggling a busy schedule can make eating healthy feel impossible sometimes…the struggle is real! But it doesn’t have to be that way. 

Meal prep is the secret weapon for anyone who’s trying to fit more protein into their diet without spending hours in the kitchen. It allows you to be in more control of your diet, ensuring that you’re fueling your body with the right nutrients while managing your busy life.

I’ve got some awesome, easy-to-make high-protein meals lined up for you. 

Pssst! Tracking macros? Check out my macros guide next.

Easy High Protein Meal Prep

You may be wondering exactly why high protein meal prep is a game-changer. It’s not just about building muscle; it’s a holistic approach to healthier eating and living. From boosting your metabolism to keeping hunger at bay, high protein meals are your new best friend.

  • Fires Up Your Metabolism: High protein foods make your body work a bit harder to digest them, which can actually give your metabolism a little boost. It’s like hitting the gas pedal on your body’s engine.
  • Increases Muscle Mass: Protein is the go-to nutrient for building muscles. Whether you’re lifting weights or just doing regular workouts, high protein meals help in packing on that lean muscle.
  • Keeps Hunger at Bay: Ever get those mid-day munchies? High protein meals are great for keeping you full longer, so you’re less likely to reach for those random snacks.

Don’t forget to check out my full guide on Meal Prepping Ideas to Lose Weight.

What proteins are good for meal prep?

Chicken Breast: It’s a go-to choice for a reason. You can grill or bake some at the start of the week, and you’re all set to add it to salads, wraps, or whatever you’re in the mood for.

Turkey: Ground turkey is a great alternative to chicken. It is a great source of protein and is perfect for making everything from turkey burgers to taco fillings and gives your meals a nice variety.

Lean Beef: If you’re craving some beefy flavor, lean ground beef is your friend. It’s perfect for meatballs, homemade burger patties, or mixing into your pasta sauces.

Eggs: Boil a batch and you have an instant breakfast or snack. They’re also great for adding a protein punch to your salads.

Canned Tuna or Salmon: These are your quick meal saviors. They’re perfect for those days when you need to whip up something nutritious without any fuss.

Tofu or Tempeh: For those who prefer plant-based proteins, tofu and tempeh are fantastic. They soak up flavors from marinades and can be the star of your stir-fry or salad bowl.

Beans and Lentils: Affordable, filling, and versatile. Make a big pot of bean chili or lentil soup and you’ve got meals for days.

Greek Yogurt or Cottage Cheese: These are great for breakfast or as a snack. Mix with fruits, nuts, or a drizzle of honey for a delightful and protein-rich treat.

Pork Loin or Tenderloin: A bit of roasted pork can add a nice twist to your weekly menu. It’s easy to cook in bulk and can be sliced up for different meals throughout the week.

Shrimp: They’re quick to cook and can be a tasty addition to salads, pasta, or a stir-fry. Plus, they’re a great lean protein source.

How much protein should I meal prep?

When figuring out how much protein to add to your meal prep, it really boils down to what works best for you. Starting with about 100 grams of protein a day is a solid place to begin.

This is a great starting place for most folks, helping to keep up with daily activities and keeping muscles in good shape. But here’s the thing – everyone’s different. Your own protein needs might vary based on stuff like how active you are, your age, or your fitness goals.

Think of that 100 grams as your starting line. From there, you can tweak the amount up or down. If you’re hitting the gym hard or always on the move, you will likely need more to help your muscles recover.

Or, if your lifestyle is more laid-back, you might need less. Pay attention to how you feel and how your body is responding. That’s your best guide to nailing down the perfect amount of protein for your own meal prep.

Tips for Successful Meal Prep

Plan Ahead: Before you start, take a moment to plan out your meals for the week. It’s a lifesaver for staying organized and makes sure you’re all set with everything you need.

Keep It Simple: Especially if you’re new to this, stick with recipes that are straightforward and foolproof. You don’t need a culinary masterpiece to get a nutritious, high-protein meal.

Good Containers Are Key: Invest in some decent containers. They keep your food in top shape and avoid any kitchen catastrophes with leaks or spills.

Be Flexible: Sometimes things don’t go as planned, and that’s totally fine. If you end up not eating a meal, just pop it in the freezer for another day.

High-Protein Meal Prep Recipes

Spicy Turkey Meal Prep Bowls

Ground turkey and rice in meal prep containers.

These Spicy Turkey Meal Prep Bowls are high in protein, full of flavor, and low in fat and calories. The perfect high protein meal prep recipe!

Get the spicy turkey meal prep recipe.

  • Protein: 20g
  • Calories: 272
  • Fats: 9g
  • Carbs: 29g

Buffalo Turkey Meatballs with Easy Meal Prep Bowls

Buffalo turkey meatballs and ranch in a meal prep container.

Eating a high protein diet doesn’t mean that it has to be high in fat. The best part about turkey meatballs is that they give that wonderful flavor but have a much lesser fat content. This means that you can enjoy it more and not feel any guilt about it! 

Meatballs are great for meal prepping because you can either eat them as they are or pair them with salad, soup, or even pasta! Adding meatballs to other ingredients stretches the meal planning that much further. Get the Buffalo Turkey Meatball Recipe.

  • Calories: 113
  • Fats: 4g
  • Protein: 6g
  • Carbs: 6g

Salmon Meal Prep With Veggies (High Protein) 

Meal prep has never been easier. This simple salmon recipe will fill your belly full of delicious and flavorful foods. When you add in the beets, you get a flavor that can’t be topped.

This simple salmon recipe is perfect for weeknight dinners or a fast and straightforward weekend meal. It’s also great to use this recipe to use up other veggies that you may have in your summer or fall garden. Get the Salmon Meal Prep Recipe.

  • Calories: 806
  • Fats: 45g
  • Protein: 54g
  • Carbs: 53g
  • Fiber: 13g

Healthy Chicken Fajitas Meal Prep

Chicken fajitas and beans in meal prep containers.

Not only is this easy chicken recipe fast and simple, but a serving costs less than $4 to make! Being able to pair chicken with fresh and colorful vegetables is the perfect way to have everyone running for the table. 

Fajitas are perfect for meal prepping because you can literally do everything that you need and want to do ahead of time. This recipe is also great for leftovers to have everyone enjoy through the week. There’s nothing like making a meal once and getting to eat it over and over again.  

Get the Chicken Fajita Meal Prep Recipe.   

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

Healthy Chicken Cobb Salad | Meal Prep Friendly Salad

Chicken cobb salad in a bowl.

Packed with protein, this super easy healthy Chicken Cobb Salad doesn’t take long to put together and is perfect if you’re looking for a filling salad. It packs really well, making this cobb salad an ideal meal prep as well.

One trip to keep in mind when making salads is that you can prepare meals and keep the salads in jars which make them easy to transport and sealed effectively for freshness.

Get the Chicken Cobb Salad Recipe.

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Sheet Pan Greek Meatballs with Vegetables

Greek meatballs, rice, and veggies, in meal prep containers.

Meal Prep Sheet Pan Greek Meatballs with Vegetables is a delicious and easy oven meal prep recipe using ground beef and Mediterranean spices.

It’s no secret that meatballs make for a super simple and easy dish. They can easily be enjoyed with rice, noodles, or all on their own.

Get the Sheet Pan Greek Meatballs Recipe.

Calories: 287

Cuban Style Tuna Meal Prep 

Cuban tuna meal prep bowl.

It’s true when they say that everyone is on some sort of budget, so how does one plan to up the protein in their diet without going over their monthly grocery spending allotment? It’s a good question, and thankfully, there are options! 

A healthy meal prep recipe in a pinch! These Cuban-Style Tuna Meal Prep Bowls are gluten-free, paleo, and perfect for a well-rounded lunch!

With plantain chips, fresh veggies, jalapeno tuna, and a zesty dairy-free yogurt, you’ll be powering through that midday slump.

Get the Cuban Style Tuna Meal Prep Recipe.

Salmon Sheet Pan Meal Prep

Salmon and veggies in meal containers.

With 37 grams of protein , adding this salmon to your weekly meal prep is a great choice. This Salmon Sheet Pan meal prep means that you’re going to be able to have everything made and ready, all on one pan. Not only does this cut down on the time that it takes to make this delicious dish, but it also means that cleaning up is a breeze, too. 

Pair this simple salmon recipe with steamed veggies, or heat up some rice as well. Salmon makes for a great fresh dish as well as one that is full of flavor and taste.

Get the Salmon Sheet Pan Recipe.

  • Calories: 344
  • Fats: 18g
  • Protein: 37g
  • Carbs: 6g
  • Fiber: 2g

Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep       

Chicken, green beans, and sweet potatoes, in meal prep containers.

Are you looking for a simple way to combine a chicken dish with sweet potatoes? With 43 grams of protein..meal prepping has never been easier! Once you make this high protein cinnamon potato and chicken recipe, you just might have a brand new fall favorite.

Find out how simple it can be to vary up the flavors of chicken by giving this dish a try. It’s loaded with taste, packed with delicious ingredients, and is sure to be one that everyone in the family loves. 

Get The Chicken and Sweet Potato Meal Prep Recipe.

  • Calories: 446
  • Fats: 14g
  • Protein: 43g
  • Carbs: 44g
  • Fiber: 9g

Meal Prep Protein Bowls (Gluten-Free)

Chicken meal prep bowls.

Eating gluten-free doesn’t have to be complicated. These protein bowls make it super simple for planning out your high protein and gluten-free eating for the week. 

One of the biggest benefits of meal planning is that it gives you time to slow down and think about the foods that you can eat. Being on a gluten-free diet isn’t difficult to do, but the last thing that you want to have happened is to be rushed and not be able to plan accordingly. 

Get the Meal Prep Protein Bowl Recipe.

  • Calories: 249
  • Fats: 11g
  • Protein: 25g
  • Carbs: 13g
  • Fiber: 1g

Coconut Mango Chicken Meal Prep Bowls

Coconut mango chicken, corn, and rice in meal prep bowls.

With 29 grams of protein, these meal prep bowls, featuring Coconut Mango Chicken, corn salsa, avocado, and mango marinade, are an ideal choice for your weekly lunch routine. 

They are delicious, convenient, and taste amazing. Get the Coconut Mango Chicken Bowl Recipe.

  • Calories: 529
  • Fats: 19g
  • Protein: 29g
  • Carbs: 64g

15 Minute Roasted Chicken & Veggies Meal Prep

High protein roasted chicken and veggies that is perfect for meal prep.

Who knew that roasted chicken could be made in so many different ways? With 36 grams of protein, using roasted chicken for meal prep is a perfect answer! You can easily pair it with veggies for a complete meal or pair it with rice for some extra carbs, too. 

Using chicken as the primary protein when meal prepping really does afford a ton of delicious options. The roasted chicken does a fantastic job at taking on the flavors of the seasonings and ingredients as well.  You can find the recipe HERE.

  • Calories: 219
  • Fats: 4g
  • Protein: 36g
  • Carbs: 8g
  • Fiber: 2g

Turkey Taco Bowl {Easy Meal Prep Idea}

Turkey taco meal prep bowls.

Put this on your meal planning radar for Taco Tuesday! You’re going to love planning this delicious and simple meal! Not only do you have to do minimal prep work to prepare, but you’re going to have a blast gobbling down every bite. 

This bowl is loaded full of healthy protein and healthy fats that will help give you energy and fuel your body all day long. 

Get the Turkey Taco Bowl Recipe.

  • Calories: 346
  • Fats: 10g
  • Protein: 24g
  • Carbs: 45g
  • Fiber: 9g

Meal Prep High-Protein Artichoke Parmesan Pasta

This high-protein artichoke parmesan pasta is a breeze to make with only 4 ingredients. It’s ideal for meal prep days!

Just when you thought you couldn’t love pasta anymore, along comes this high protein pasta recipe that will fill your taste buds full of flavor. Chickpea pasta is a fabulous vegetarian protein option.

Who knew that the combination of artichoke and parmesan were literally the best pairing there was? It’s such a lovely and subtle mixture that really meshes well with the pasta. You can find the recipe HERE.

  • Calories: 270
  • Fats: 9g
  • Protein: 20g
  • Carbs: 33g
  • Fiber: 9g

Weekly Bulk Apple Cider Dijon Grilled Chicken

Apple cider grilled chicken on a cutting board.

This Apple Cider Chicken is a staple in our house! With 33 grams of protein this chicken is the perfect protein option.

In fact, you can easily meal plan in bulk with this easy recipe. The grilled chicken is so versatile in how it can be used that you just might be able to plan out several different meals using this one simple recipe. 

Get the Apple Cider Grilled Chicken Recipe.

  • Calories: 147
  • Fats: 1.5g
  • Protein: 33g
  • Carbs: 0g

Honey Sriracha Glazed Meatballs

Honey sriracha glazed meatballs over rice in meal prep containers.

Do you like a bit of heat to go with your sweet? These Honey Sriracha meatballs will have you eating every last bite. The more that you can make, the more that you’re going to want to eat! 

And it’s safe to say that these meatballs are great for meal planning and enjoying at any point in time during the day! 

If you’re not a fan of hot foods, just eliminate the sriracha sauce and go ahead with this meal prep recipe. It’s still delicious! 

Get the Meatball Recipe.

  • Calories: 296
  • Fats: 10g
  • Protein: 26g
  • Carbs: 18g
  • Fiber: 1g

Chicken Burrito Bowl Lunch Meal Prep Idea

Chicken burrito bowl meal prep.

Burrito bowls are the best! The entire bowl is focused on adding protein to each and every bite. The best part about making burrito bowls at home is that you’re able to add in whatever ingredients that you’re craving.

Beans, lettuce, more chicken…you name it. It’s all possible, and every single bowl you might enjoy making differently every single time. 

Get the Chicken Burrito Bowl Recipe.

Make-Ahead Chicken Veggie Quinoa Bowls

Chicken veggie quinoa bowls.

When you can add quinoa with chicken and veggies to your daily meal planning, you know it’s going to be a flavorful day. This simple prep bowl recipe will treat your tummy and taste buds well. 

The added ingredients are not only flavorful, but they’re easy and straightforward to cook. The best part about using vegetables in your daily diet is that you can change them up to add in ones that are in season or on sale at the store. 

Get the Chicken Veggie Quinoa Bowl Recipe.

Greek Chicken Salad Meal Prep

Chicken salad is perfect for meal prepping because it’s fast, simple, and delicious. When you can prepare your chicken salad for your next few meals, this gives you options on how you can eat it.

Pairing chicken salad with bread or crackers are two great options to use. You can also use this simple salad recipe as a low carb dish that you can pair with lettuce wraps or even on top of salad greens, too. You can find the recipe HERE.

  • Calories: 435
  • Fats: 29g
  • Protein: 36g
  • Carbs: 7g
  • Fiber: 2g

Easy Make Ahead Breakfast Scrambles Four Ways

Egg scramble four different ways.

Don’t forget that meal planning can be for breakfast time as well! I love taking the time to start off the mornings by having the breakfasts already done and waiting. 

It just makes sense to have breakfast scrambles waiting and ready because they’re quick and simple to eat. You can opt to add in more meats and proteins, or load up on the veggies as well. 

Get the Breakfast Scramble Recipe.

  • Calories: 234
  • Fats: 16g
  • Protein: 19g
  • Carbs: 1g
  • Fiber: 0g

Korean Ground Beef Bowls (Meal Prep!)

Korean ground beef bowls over rice.

Why spend time making mealtime harder than it has to be? This simple Korean Ground Beef recipe proves that good tasting food doesn’t have to be hard! You can quickly make up this beef and use it for wraps, in bowls, and even mix it with rice and noodles.

The best part about this type of meal prepping dish is that it’s quick and versatile in use. For a lower fat option, you can also use ground turkey as well. 

Get the Korean Beef Bowl Recipe.

  • Calories: 427
  • Fats: 25g
  • Protein: 28g
  • Carbs: 20g
  • Fiber: 5g

Healthier Firecracker Chicken Meal Prep Bowls

Firecracker chicken meal prep bowls with zoodles and rice.

Bring on the heat! With the world firecracker in the title, you know it’s going to be a tad bit spicy! This just means that you can either make it as is or tone it down on the heat some as well. Either way, it’s totally up to you and what you want to do! 

I’ve made this spicy and not spicy and the flavor is there either way. Adding rice or other starchy ingredients can help to tone down the heat level, too. 

Get the Firecracker Chicken Meal Prep Recipe.

  • Calories: 484
  • Fats: 11g
  • Protein: 35g
  • Carbs: 59g
  • Fiber: 5g

Chicken Breast Meal Prep Recipe – Low Carb, Keto

Chicken breast and egg in meal prep containers.

Last, but not least, you can’t go wrong using chicken breast for meal prepping. Chicken is one of the top proteins that people use for their daily, weekly, and monthly meal prepping.

Not only does chicken work great with a wide variety of ingredients but it also really gives you options.

Once you cook chicken breast, you can make sandwiches, soups, salads, and more. You can even top with cheese and sauce and call it a day! 

Get the Chicken Recipe.

  • Calories: 294
  • Fats: 15g
  • Protein: 31g
  • Carbs: 4g
  • Fiber: 1g

As you can see, all of these easy meal prep recipes are full of extra protein to provide fuel and energy throughout the day! Use these recipes as a way to get inspired to plan for the week! 

Just follow these simple meal planning tips to start adding more protein to your daily diet. With just a few simple tweaks, you’ll be loving your new meal planning methods and recipes in no time at all! 

How do you eat a high protein diet on a budget?

If you’re ready to add a higher protein diet to your life, you don’t have to break the bank. There are many high-protein foods that you can rotate in that you’ll be able to afford easily and enjoy eating as well. 

Buy in Bulk: Look for bulk purchases of beans, lentils, chickpeas, and meats to save money. Costco for the win!

Opt for Less Expensive Cuts of Meat: Choose chicken thighs, ground turkey, or pork, which are often cheaper than premium cuts but still high in protein.

Use Eggs: Eggs are an affordable and versatile protein source, great for a range of meals from breakfast to snacks.

Incorporate Canned Fish: Canned tuna is budget-friendly and high in protein, perfect for adding to salads or sandwiches.

Choose Plant-Based Proteins: Beans, lentils, tofu, and tempeh are not only cost-effective but also high in protein and can be used in various dishes.

Shop Sales and Use Coupons: Keep an eye out for grocery sales and coupons to get better deals on protein sources.

Meal Prep in Bulk: Cook large quantities of high-protein dishes to save both time and money, storing extra servings for later.

Avoid Pre-Marinated or Pre-Seasoned Meats: Buying plain meats and seasoning them yourself is often more cost-effective than pre-prepared options.

Focus on Whole Foods: Whole foods are generally cheaper and healthier than processed protein bars and shakes.


Should you freeze your meal prep?

There really isn’t a one-size-fits-all answer here. This can vary from person to person and can also vary depending on the amount of activity the person is doing as well.
For someone who works out during the day, the amount of protein they’re going to consume is probably higher than someone who sits stationary at a desk. 
But, a good rule of thumb and place to start is to remember that the protein in your daily diet should account for about 30% of your daily calories. It can be more if you’re trying to increase your protein, but that really should be your line to gauge a regular daily intake. 

What is a good high protein meal prep?

A good high protein meal prep option is grilled chicken breast with quinoa and steamed vegetables. It’s balanced, easy to prepare in bulk, and the ingredients hold up well over a few days in the fridge. This combination offers a great mix of lean protein, complex carbs, and fiber.

What should I eat to meal prep for weight gain?

For meal prep aimed at weight gain, focus on nutrient-dense, high-calorie foods. Opt for meals like lean meat with brown rice and vegetables, topped with avocado or nuts, and include snacks like peanut butter sandwiches or Greek yogurt with granola. These options provide a good balance of protein, healthy fats, and carbohydrates.

What would be a high protein meal?

A high protein meal might consist of a dish like grilled chicken breast, served with quinoa and a side of mixed vegetables like bell peppers and spinach. This combination not only provides a substantial amount of protein from the chicken and quinoa but also includes a variety of nutrients and fiber from the vegetables. It’s a balanced meal that effectively supports muscle maintenance and overall health.

High Protein Meal Prep Recipes

Rachel Oostdyk
High protein meal prep recipes that are great for whether you are counting macros for weight loss or just looking to eat in a balanced way.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch/Dinner
Cuisine American
Servings 4
Calories 474 kcal


  • 1 tablespoon olive oil
  • 1 pound ground turkey
  • Kosher salt and freshly cracked pepper to taste
  • 1 red bell pepper seeds and stem removed, diced
  • 1 yellow bell pepper seeds and stem removed, diced
  • 1 white or yellow onion diced
  • 1 teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • 1 can diced tomatoes with juices
  • 1 can chickpeas drained and rinsed
  • 1-2 tablespoons hot sauce
  • 2 cups fresh spinach
  • 2 cups cooked white rice for serving


  • Cook the rice according to package instructions. Set aside.
  • In a large skillet pan or Dutch Oven, heat olive oil over medium heat. When hot, add ground turkey. Break apart the meat into small pieces as it cooks. Cook the meat for 7 minutes. Salt and pepper to taste.
  • Add diced bell peppers, onions, garlic powder, red pepper flakes to the skillet. Saute for 7 minutes or until vegetables have softened.
  • Add diced tomatoes and chickpeas. Continue cooking for 5 minutes.
  • Add spinach and let it wilt for 2-3 minutes. Let the entire mixture of flavors come together.
  • How to Meal Prep it: Depending on the size of your containers, you will add ¼-½ cup cooked rice to each container. Add the ground turkey veggie mixture evenly between the containers.
Keyword high protein, meal prep

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