Updated: By Sara
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These healthy high protein meal prep recipes are an easy way to reduce stress during the week while adding more protein into your diet. From juicy meatballs to protein-powered salads and bento bowls, these tasty recipes will keep you super satisfied!
If you’ve been around here before, you know that I am a fan of eating healthy, nutritious, and balanced meals.
But I know it’s tricky to find the time or energy to cook dinner every single night.
And if you are exercising and often hit the gym, you need to make sure to add enough protein to your meals.
And that’s where these high-protein meal prep recipes come in!
All these recipes are perfect for quick and easy dinners, but they work incredibly well for lunch the next day!
Plus, they are loaded with wholesome veggies and complete proteins.
But why do we need to make sure we add enough protein to our meals?
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Benefits of High Protein Meal Prep
1. Feel satisfied for longer
Protein tends to reduce the level of hunger. So, you tend to feel fuller for longer (which helps you get through those long days!).
2. Lose weight
Because you feel more satisfied with protein in your diet, you’ll be less tempted by sweet treats. Plus, high-protein meals can boost your metabolism, which might help you burn more calories at rest!
3. Helps you build muscle
Protein contains several essential amino acids that are the building blocks for your muscle tissue. The more protein you eat, the more chance your body has to repair micro-tears from weightlifting and exercise!
What Proteins Are Good for Meal Prep?
You might start off with meat when looking for solid proteins, but there are tons of options to suit everyone (including vegans!).
These are a few foolproof options to stuff into your high protein meal prep recipes to meet those daily protein requirements!
- Chicken (approx 27g protein per 100g)
- Salmon (approx 25g protein per 100g)
- Beef (approx 27g protein per 100g)
- Pork (approx 27g protein per 100g)
- Lamb (approx 26g protein per 100g)
- Seitan (approx 75g protein per 100g)
- Tofu (approx 13g protein per 100g)
- Eggs (approx 13g protein per 100g)
- Quinoa (approx 14g protein per 100g)
- Chickpeas (approx 9g protein per 100g)
- Lentils (approx 12g protein per 100g)
- Beans (approx 12g protein per 100g)
How much protein do I need in a day?
It really depends on your goals. You should aim for at least 0.8 grams of protein per kg of body weight (0.36 grams per pound).
If you do lots of sports and hit the gym quite often, or you are trying to gain muscle, you might need up to 2g per kg.
25 High Protein Meal Prep Recipes
1
Meal Prep Chicken Burrito Bowls
Photo Credit: www.chelseasmessyapron.com
Protein: 35.5g
These chicken burrito bowls put traditional tacos, taquitos, and burritos to shame.
The chicken packs each bowl with protein, while the fresh herbs and guac add healthy fats and extra flavor.
And the cilantro-lime rice? It beats anything you’ll find for twice the price at Chipotle!
2
Salmon Patties with Coleslaw
Photo Credit: www.primaverakitchen.com
Protein: 24g
If you want a change from classic beef burgers, these make-ahead patties are dreamy in a lunchbox.
The almond flour gives them a glorious crispy exterior, and the coleslaw salad is crunchy and fresh.
And the tangy mustard, garlic, and apple cider vinegar dressing is literally the cherry on top!
3
Chicken Tinga Bowls
Photo Credit: pinchofyum.com
Protein: 31.4g
This is one of my go-to high protein meal prep recipes that never disappoints.
The saucy and smoky chicken thighs are the main event here. But the black beans and quinoa add tons of extra protein.
Throw in the roasted bell peppers (for vitamins and texture!) and a squeeze of lime for the ultimate Mexican sensation!
4
Chicken Meatballs
Photo Credit: www.eatwell101.com
Protein: 25.8g
Spaghetti and meatballs are always a good idea, right?
But this chicken meal prep recipe switches out pasta for low-carb cauliflower rice to keep things low-carb!
The meatballs are ultra-moist, cheesy, and brimming with herby flavor (thanks, parsley!).
5
Teriyaki Bento Box
Protein: 40g
If you’re looking to satisfy your craving for Japanese food, this adorable teriyaki bento box has got you.
It combines teriyaki-glazed chicken, spicy edamame (for extra protein!), and a delicious salad.
I love the umami flavors here, and adding brown rice offers a bunch of fiber to fill you up until dinner!
Greek Lamb Meatball Bowls
Photo Credit: eatthegains.com
Protein: 27g
Are you on the lookout for high protein meal prep recipes that actually taste good?
Well, you can’t beat these lamb meatball bowls served with a fresh tomato and cucumber salad (and tzatziki!).
It makes an impressive 6 servings, which should get you through most of the week!
7
Protein Salad
Protein: 35g
Maintaining a high-protein diet has never been easier with this mix-and-match veggie protein salad!
It combines chickpeas with black beans, quinoa, eggs, leafy greens, and fresh veggies for crunch and protein power.
And honestly, you can’t beat the simple mustard, lemon, and olive oil dressing that keeps things tangy!
8
Buffalo Chicken Bowls with Cauliflower Garlic Rice
Photo Credit: pinchofyum.com
Protein: 30.6g
Get your Tex-Mex fix with spicy buffalo chicken, fluffy rice, and a crunchy mix of tomatoes and cucumbers!
The fresh veggies add crunch to this high protein meal prep recipe, while the herbs and dill dressing keep the rice punchy.
I had this last week, and it tastes as good as it looks!
9
Japanese Bento Box
Protein: 25g
If you want to make everyone at the office green with envy, this protein-packed meal is ideal.
You get a LOT of protein from the salmon, edamame, and tamagoyaki-inspired omelet.
And despite looking complicated, this higher protein lunch is ready in just 30 minutes!
10
Instant Pot Carnitas
Photo Credit: www.primaverakitchen.com
Protein: 29g
These instant pot carnitas are the perfect way to hit your daily protein goal with toppings galore!
The pulled pork is made in the slow cooker and literally melts in your mouth.
You can serve it as a salad with salsa and refried beans, or shove your pulled pork into a tasty toasted wrap!
11
Vegetarian Bento Box
Protein: 21g
If you’re looking for a meal packed with veggie protein, this bento box takes the cake!
It’s got an amazing balance of proteins from hard-boiled eggs, quinoa, and chickpeas.
Plus, you get an awesome mix of sweet and salty flavors from the olives, juicy tomatoes, and fresh fruit!
12
Greek Chicken Salad Bowls
Photo Credit: www.primaverakitchen.com
Protein: 30g
When summertime rolls around, you’ll be itching to work these meal prep bowls into your weekly meal prep.
The crunchy bell peppers and cucumber work beautifully with the creamy (and tangy!) feta cheese.
But it’s the glorious garlic and herb marinade that keeps this Greek chicken moist and tickles your taste buds!
13
Salmon Poke Bowl
Protein: 32g
I’m absolutely obsessed with this salmon poke bowl as it’s one of those easy meals that’s brimming with freshness.
The sweet and sticky salmon and edamame beans immediately boost the protein and add fatty acids.
And the creamy avocado, juicy mango, and crunchy radish just add to the sensational texture-fest here.
Also check: Tuna Poke Bowl
14
Hummus Pasta
Protein: 22g
Okay, I get that shoving hummus into a pasta dish sounds weird.
But believe me!
But when it’s combined with zesty lemon, tangy sundried tomatoes, and basil, you get a seriously creamy and delicious dish.
Plus, it’s ready in just 20 minutes and can be repurposed as a pasta salad throughout the week!
15
Vegan Chickpea Curry
Protein: 18g
If you are looking for a plant-based option, this vegan chickpea curry is always a favorite.
Especially when it’s cold outside, it warms me up with its aromatic and creamy sauce.
The fiery Indian spices are mellowed out with full-fat coconut milk and a delicious savory broth.
And did I mention that It’s one of those healthy meal preps that tastes even better the next day?
16
Ground Beef Zucchini Sweet Potato Skillet
Photo Credit: www.primaverakitchen.com
Protein: 30g
During those busy weeks, being able to whip up a simple recipe in a skillet can be a lifesaver.
The rich ground beef base is super tasty, but it’s the sweet potatoes and soft zucchini that steal the show!
You can also easily prep several days’ worth of cauliflower rice ahead of time.
17
Pepper Steak Stir Fry
Photo Credit: www.eatwell101.com
Protein: 21g
Oh man, this peppery steak stir fry is a great source of protein that’ll bolster anyone’s healthy lifestyle.
It’s ready in less than 20 minutes (yes, really!) and tastes as good as anything you’d get from a restaurant.
The sriracha and ginger give it a glorious kick, while the brown sugar adds that sticky sweetness.
18
Hummus Bowl
Protein: 17g
There’s something wonderful about a huge scoop of homemade hummus and refreshing Mediterranean veggies.
And in this recipe, you get them both alongside protein-rich roasted chickpeas, fluffy quinoa, and creamy feta.
The olive oil dressing is also an easy way to up your healthy fats and essential nutrients!
19
Spicy Chipotle Turkey Burritos
Photo Credit: pinchofyum.com
Protein: 28g
These spicy chipotle turkey burritos are ridiculously comforting, and they hold up so well in the fridge.
You just need to whip up the ground turkey filling (with chili and cumin!) and prep the veggies.
From there, you warm up your tortilla and throw in your favorite toppings like guac and salsa!
20
Healthy Turkey Chili
Photo Credit: www.ambitiouskitchen.com
Protein: 31.8g
This turkey chili is a must for any high protein diet as it’s low-fat, satisfying, and doesn’t skimp on flavor.
The rich sauce is made from crushed tomatoes and chicken broth, but look out for the hint of cayenne pepper!
Top with sliced avocado, sour cream, and a sprinkle of cheddar cheese for a super tasty Mexican Night.
21
Honey Garlic Salmon with Spaghetti
Photo Credit: iamafoodblog.com
Protein: 27.5g
This honey garlic salmon is packed with heart-healthy omega-3s and can be prepped for the whole week!
The honey and soy marinade adds a glorious umami flavor to the salmon itself.
And the savory noodles with julienned carrots, snow peas, and napa cabbage complete the dish with the right amount of carbs and veggies!
22
Garlic Butter Salmon with Asparagus
Photo Credit: www.eatwell101.com
Protein: 43g
With a whopping 43g of protein, I’m a huge fan of this 15-minute marvel, as it doesn’t make you miss carbs one bit.
The asparagus and salmon are cooked in a moreish garlic butter sauce that gives the entire dish a rich flavor.
And I just love the burst of freshness from the cherry tomatoes and the kick of heat from the sriracha!
Plus, the whole recipe holds up for 5 days in the fridge to take the pressure off throughout the week.
23
Chicken and Rice
Photo Credit: budgetdelicious.com
Protein: 27g
Sometimes, a simple chicken and rice dish is the best healthy high protein meal you could ask for.
The cilantro adds a herby flavor to the rice, and the jerk seasoning is the perfect match for those tender chicken breasts.
Oh, and this recipe won’t have you spending time marinating, roasting, or chopping away.
24
Sesame Chicken and Veggies
Photo Credit: www.eatyourselfskinny.com
Protein: 39g
When I’m scratching my head over what to whip up on a weeknight, I’ll usually go for this sesame chicken!
Everything’s made in just one pan (ideal for an easy clean-up!), and the crunchy veggies are so satisfying.
25
Lentil Greek Salad with Dill Sauce
Photo Credit: pinchofyum.com
Protein: 27g
I’m always looking for creative ways to use up lentils from the pantry, and this Greek salad nails it.
It combines lentils and chicken with tomatoes, cucumber, pepperoncini, and kalamata olives for a total savory sensation.
To make your life easier, you can prep everything in advance and just layer the creamy dressing over later.
FAQ
What is the best way to store high-protein meals?
Pretty much in the same way as any normal meal.
Let your cooked food cool before placing it in airtight containers. To keep your meals as fresh as possible, chill them within two hours of cooking.
You can store them in the fridge for about 3-5 days.
How long does meat last for meal prep?
If you store it in the fridge, cooked meat lasts for about 3 to 4 days.
If you need to store it for longer, freezing it is your best option.
Frozen cooked meat generally lasts between 2-6 months. But it’s best if you eat it in the first 2-3 months as its flavor and texture would be at their best.
How many times a week should you meal prep?
It really depends on your schedule and how fresh you want your meals.
You could prep meals for the entire week on a weekend day.
Or break it up to a couple of times a week to make sure the meals are as fresh as they can be.
It’s up to you what suits you best!
More Healthy Meal Prep Ideas
- 25 Healthy Meal Prep Ideas To Simplify Your Life
- 25 Best Meal Prep Ideas For Weight Loss
- 25 Healthy Vegetarian Meal Prep Ideas
- 25 Healthy Meal Prep Snacks Perfect To Make Ahead
- 25 Healthy Breakfast Meal Prep Ideas For Busy Mornings
- 25 Best Meal Prep Salads That Are Incredibly Satisfying
More High Protein Recipes
- 35 High-Protein Vegetarian Recipes To Fuel Your Day
- 35 High-Protein Vegan Recipes Perfect For Dinner
- 25 High-Protein Snacks to Supercharge Your Energy
- 25 Best High Protein Vegan Snacks (Easy + Delicious)
25 High Protein Meal Prep Recipes (Easy + Healthy)
These healthy high protein meal prep recipes are an easy way to reduce stress during the week, while adding more protein into your diet. From juicy meatballs to protein-powered salads and bento bowls, these tasty recipes will keep you super satisfied!
Course: Lunch, Main Course
Author: Sara Trezzi
Ingredients
- Meal Prep Chicken Burrito Bowls
- Salmon Patties with Coleslaw
- Chicken Tinga Bowls
- Chicken Meatballs
- Teriyaki Bento Box
- Greek Lamb Meatball Bowls
- Protein Salad
- Buffalo Chicken Bowls with Cauliflower Garlic Rice
- Japanese Bento Box
- Instant Pot Carnitas
- Vegetarian Bento Box
- Greek Chicken Salad Bowls
- Salmon Poke Bowl
- Hummus Pasta
- Vegan Chickpea Curry
- Ground Beef Zucchini Sweet Potato Skillet
- Pepper Steak Stir Fry
- Hummus Bowl
- Spicy Chipotle Turkey Burritos
- Healthy Turkey Chili
- Honey Garlic Salmon with Spaghetti
- Garlic Butter Salmon with Asparagus
- Chicken and Rice
- Sesame Chicken and Veggies
- Lentil Greek Salad with Dill Sauce
Instructions
Select your favorite recipe from the list above.
Pick all the ingredients you'll need.
Prep your favorite meal prep recipe in no time!
More High Protein Recipes
-
35 High-Protein Vegetarian Recipes To Fuel Your Day
-
35 High-Protein Vegan Recipes Perfect For Dinner
-
25 High-Protein Snacks to Supercharge Your Energy
-
29 Best High Protein Vegan Snacks (Easy + Delicious)
As an expert and enthusiast, I don't have personal experiences or preferences, but I can provide information on the concepts mentioned in this article. Here's a breakdown of the key concepts discussed:
-
High Protein Meal Prep Recipes:
- High protein meal prep recipes are a convenient way to incorporate more protein into your diet while reducing stress during the week.
- These recipes typically include a variety of protein sources, such as chicken, salmon, beef, pork, lamb, seitan, tofu, eggs, quinoa, chickpeas, lentils, and beans.
- High protein meal prep recipes offer several benefits, including feeling satisfied for longer, aiding in weight loss, and helping to build muscle.
-
Benefits of High Protein Meal Prep:
- Feeling satisfied for longer: Protein tends to reduce hunger levels, helping you feel fuller for longer periods.
- Weight loss: Protein-rich meals can reduce cravings for sweet treats and boost metabolism, potentially leading to increased calorie burning at rest.
- Muscle building: Protein contains essential amino acids that support muscle tissue repair and growth, making it important for individuals engaged in weightlifting and exercise.
-
Protein Sources for Meal Prep:
- Animal-based proteins: Chicken, salmon, beef, pork, lamb, and eggs are all good sources of protein for meal prep.
- Plant-based proteins: Seitan, tofu, quinoa, chickpeas, lentils, and beans are suitable options for vegans and vegetarians.
-
Protein Requirements:
- Protein needs vary depending on individual goals and activity levels.
- The general recommendation is to consume at least 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound).
- Individuals who engage in regular exercise or weightlifting may require higher protein intake, up to 2 grams per kilogram of body weight.
-
Storing High-Protein Meals:
- High-protein meals can be stored similarly to regular meals.
- Allow cooked food to cool before placing it in airtight containers.
- Chill the meals within two hours of cooking to maintain freshness.
- High-protein meals can typically be stored in the refrigerator for 3-5 days.
- If longer storage is needed, freezing is an option, with frozen cooked meat lasting between 2-6 months.
Please note that the information provided above is based on general knowledge and search results. It's always a good idea to consult with a healthcare professional or registered dietitian for personalized dietary advice.
