26 easy and healthy high protein meal prep recipes! All 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 usually always worth it. Having easy meals, proteins, veggies, or just snacks for the week can really help set us up for a successful week with eating.
And if you have goals, whether to build muscle or eat a little better, this 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, but even having a few can set us up for success.
Today we are sharing 26 healthy high-protein meal prep recipes since most of us can work on getting more protein in our diet since it is an essentialmacronutrient. Broken down by breakfast, lunch, dinner, vegetarian, and vegan, you are sure to find some you love to add to your rotation!
Why we love 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 some 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 study, making it 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, orshredded 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. It will really 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. Make sure of cooking time while prepping other ingredients too.
Is meal prep good for 5 days?
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 veggies– 5-7 days
- cooked grains and beans– 3-5 days
Of course, use your best judgment when examining food.
How long does meat last for meal prep?
Meat should be used within 3-4 days of cooking. This can vary on the type of meat and how it was cooked. After 5 days, there is a chance of it being bad. If you cannot eat it that fast, freeze it for up to 6 months.
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 on Sunday and then doing a little more on Wednesday to get me through 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 like.
- Start with what cooks the longest first. Optimize your time by starting out 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, chopping up veggies) will be helpful in the long run.
High protein breakfast meal prep
Buffalo chicken breakfast casseroleis made with eggs, chicken, buffalo sauce, and veggies. A perfect protein-packed and healthy breakfast and great for meal prep. Gluten-free, dairy-free, paleo, Whole30, and low-carb.
Coffee overnight oatscombine your morning beverage and your meal prep! Made with cold brew coffee, rolled oats, yogurt, chia seeds, nut butter, and spices and prepped in just 5 minutes. The perfect healthy make-ahead breakfast with complex carbs, protein, fiber, and healthy fats.
Chicken apple sausage breakfast pattiesmade 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 bowlis 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!
Smoked salmon breakfast bowlsmake an easy meal prep dish featuring smoked salmon, breakfast potatoes, greens, and a quick salad. I love serving with hard-boiled eggs for more protein.
Protein pancakesare 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
Sweetgreen harvest bowlis the ultimate meal prep lunch! A remake of one of your favorite fast-casual bowls, 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!
Turkey taco skillet combinesyour favorite aspects of tacos and packs them into a healthy turkey recipe. Loaded with ground turkey, rice, beans, peppers, tomatoes, and taco seasoning, it makes a delicious and hearty one-pan meal ready in 35 minutes! Makes 4 servings with 32 grams of protein in each one.
Greek lamb meatball bowlshave 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.
Chicken bacon ranch saladmade with fresh veggies, chicken, bacon, and avocado, and tossed with creamy ranch dressing. Super easy to make and is loaded with veggies, 30 grams of protein, and healthy fats. Hold off on mixing in the dressing till you are ready to eat for it to stay fresh.
Chicken burrito bowlsmake for a fresh, inexpensive, and healthy meal prep bowl. Loaded with shredded chicken, fajita veggies, cilantro lime rice, lettuce, tomatoes, and guacamole. Makes 5 servings, ready in under an hour, perfect for lunch or dinner!
Greek chicken pasta saladmade with zucchini noodles, juicy chicken, artichokes, tomatoes, olives, onions, 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 souptastes like childhood but in a grown-up way. It’s loaded with shredded chicken breasts, veggies, 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.
Chicken taco casserolemakes 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. Just 337 calories per serving with 35 grams of protein.
Ground turkey sweet potato skilletcombines turkey, sweet potato, veggies, and cheese to make a delicious dish packed with protein, carbs, and fiber. It’s made in one pan and saves great throughout the week by simply reheating on the stove or in the microwave. Gluten-free, high protein, and easily made dairy-free.
Chili spaghetti squash casserolecombines ground beef, black beans, fire-roasted tomatoes, bell peppers, onions, spices, and cheese into one delicious and comforting baked spaghetti squash casserole. Makes 8 servings, saves great throughout the week, and one serving has 31 grams of protein!
Buffalo chicken soupis 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!
Chicken and broccoli stir fryhas tons of chicken, broccoli, and a thick and sticky sauce to bring it all together. Easy to make, ready in 30 minutes, and only calls for 10 ingredients! Serve with white rice, brown rice, or cauliflower rice for a complete meal.
High protein vegetarian meal prep
Lemon asparagus pastacombines pasta and asparagus with a creamy lemon feta sauce made from greek yogurt, feta, lemon, and herbs. It comes together in 20 minutes, has 20 grams of protein, and is so delicious!
Mexican casserole with walnut chorizois 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 bowlsconsist 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 vegetablesis 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 soupis 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. Gluten-free, dairy-free, and vegan.
Chocolate peanut butter overnight oatstake 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 bowlswith charred broccoli, scallions, and a creamy almond butter drizzle. These vegan and gluten-free bowls are perfect for meal prep.
Instant pot white bean stewis 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!
And if you love quick and easy meals and want to learn how to build a balanced plate, check out our FREEHow to Build a Balanced Plate Guide!
