15 Delicious One-Pan High Protein Meal Prep Recipes for Easy Weeknight Dinners

Searching for delicious, high-protein meals that won’t leave you with a pile of dirty dishes? Look no further! These one-pan meal prep recipes are perfect for keeping your weekly meals simple, nutritious, and hassle-free. Get ready to whip up tasty dishes that are not only protein-packed but super easy to clean up!

Chickpea and Spinach Curry

This Chickpea and Spinach Curry is a delightful one-pan meal that packs a punch of flavor and nutrition. The vibrant colors of the chickpeas and spinach create a visually appealing dish that’s as tasty as it looks. The rich, creamy sauce is made with tomatoes and spices, making it a perfect comfort food.

Chickpeas are a fantastic source of protein, making this dish ideal for meal prep. You can easily whip it up in one pan, saving time on cleanup. Serve it with some warm naan or rice for a complete meal that’s satisfying and healthy.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 can (14 oz) coconut milk
• 1 can (14 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish
• Naan or rice for serving

Instructions

1. Heat a large pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic, curry powder, and cumin. Cook for another minute until fragrant.
3. Add the diced tomatoes and coconut milk to the pan. Stir well to combine.
4. Bring the mixture to a simmer, then add the chickpeas and spinach. Cook for about 5-7 minutes until the spinach wilts and everything is heated through.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro and accompanied by naan or rice.

Lemon Garlic Chicken with Quinoa

Lemon Garlic Chicken with Quinoa is a delightful dish that combines juicy chicken breasts with the bright flavors of lemon and garlic. This meal is not only tasty but also packed with protein, making it perfect for meal prep. The chicken is beautifully seared, giving it a golden crust, while the quinoa serves as a fluffy, nutritious base.

The dish is garnished with fresh parsley and lemon slices, adding a pop of color and freshness. It’s a simple yet satisfying meal that can be enjoyed throughout the week. Plus, cooking everything in one pan means less cleanup!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups chicken broth
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon, juiced and zested
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Season the chicken breasts with salt, pepper, and lemon zest.
2. In a large skillet, heat olive oil over medium heat. Add the chicken and cook for about 6-7 minutes on each side until golden brown and cooked through. Remove from the skillet and set aside.
3. In the same skillet, add minced garlic and sauté for about 1 minute until fragrant.
4. Add quinoa and chicken broth to the skillet. Bring to a boil, then reduce heat to low. Cover and simmer for about 15 minutes, or until quinoa is cooked and liquid is absorbed.
5. Return the chicken to the skillet, drizzle with lemon juice, and let it warm through for a couple of minutes.
6. Serve the chicken over quinoa, garnished with fresh parsley and lemon slices.

Mediterranean Shrimp with Couscous

Imagine a plate filled with vibrant Mediterranean flavors. This dish features succulent shrimp nestled on a bed of fluffy couscous, dotted with juicy cherry tomatoes and briny olives. The colors pop, making it not just a meal but a feast for the eyes. Fresh herbs add a touch of green, while a wedge of lemon hints at the bright, zesty notes that tie everything together.

This Mediterranean shrimp with couscous recipe is simple and perfect for meal prep. It’s packed with protein, making it a great choice for those looking to fuel their day with nutritious food. Plus, it all comes together in one pan, saving you time on cleanup!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 cup couscous
• 2 cups vegetable broth
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish
• Lemon wedges for serving

Instructions

1. Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
2. Add the shrimp to the skillet. Season with salt, pepper, and oregano. Cook for 2-3 minutes on each side until shrimp are pink and opaque. Remove shrimp and set aside.
3. In the same skillet, add vegetable broth and bring to a boil. Stir in couscous, cover, and remove from heat. Let it sit for about 5 minutes.
4. Fluff the couscous with a fork and stir in cherry tomatoes and olives. Add the cooked shrimp back to the pan and mix everything gently.
5. Garnish with fresh parsley and serve with lemon wedges on the side.

Teriyaki Salmon with Broccoli and Rice

This Teriyaki Salmon with Broccoli and Rice is a delicious and nutritious meal that’s perfect for meal prep. The salmon is glazed with a sweet and savory teriyaki sauce, making it incredibly flavorful. Paired with fluffy rice and vibrant broccoli, it’s a complete meal that’s easy to make in one pan.

The image shows a beautifully cooked salmon fillet, glistening with teriyaki sauce, resting on a bed of fluffy white rice. The bright green broccoli adds a pop of color and freshness to the dish. This meal not only looks appealing but also packs a punch in terms of protein and nutrients.

Making this dish is straightforward. You can prepare it in about 30 minutes, making it a great option for busy weeknights. Plus, it’s perfect for meal prepping, as it keeps well in the fridge for several days.

Ingredients

• 2 salmon fillets
• 1/4 cup teriyaki sauce
• 1 cup broccoli florets
• 1 cup cooked white rice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a skillet, heat olive oil over medium heat. Season the salmon fillets with salt and pepper.
3. Place the salmon in the skillet, skin-side down, and cook for about 4-5 minutes until the skin is crispy.
4. Flip the salmon and pour the teriyaki sauce over the top. Add the broccoli florets around the salmon.
5. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve the salmon over a bed of cooked rice, drizzling any remaining teriyaki sauce from the skillet over the top. Enjoy!

Cilantro Lime Chicken with Black Rice

This dish is a delightful combination of flavors and textures. The grilled cilantro lime chicken sits beautifully atop a bed of black rice, creating a colorful and appetizing plate. Fresh lime wedges and slices of avocado add a refreshing touch, while the cilantro garnishes enhance the overall presentation.

The chicken is marinated in a zesty cilantro lime mixture, giving it a bright and tangy flavor. Black rice, known for its nutty taste and health benefits, complements the chicken perfectly. This meal is not just tasty; it’s also packed with protein, making it an excellent choice for meal prep.

Whether you’re prepping for the week or just looking for a quick dinner idea, this dish is sure to satisfy. It’s simple to make and can be enjoyed warm or cold, making it versatile for any occasion.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup fresh lime juice
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon cumin
• Salt and pepper to taste
• 2 cups cooked black rice
• 1 avocado, sliced
• Lime wedges for serving

Instructions

1. Marinate the Chicken: In a bowl, mix lime juice, cilantro, olive oil, garlic, cumin, salt, and pepper. Add chicken breasts and coat well. Let marinate for at least 30 minutes.
2. Cook the Chicken: Preheat a grill or skillet over medium-high heat. Cook the marinated chicken for about 6-7 minutes on each side, or until fully cooked and grill marks appear.
3. Prepare the Rice: While the chicken is cooking, prepare the black rice according to package instructions.
4. Assemble the Dish: Place a serving of black rice on each plate. Top with grilled chicken, sliced avocado, and garnish with fresh cilantro.
5. Serve: Add lime wedges on the side for an extra burst of flavor. Enjoy your healthy meal!

Spicy Turkey and Black Bean Skillet

This Spicy Turkey and Black Bean Skillet is a perfect one-pan meal that’s both nutritious and easy to prepare. The vibrant colors of the dish, with the rich black beans and bright orange squash, make it visually appealing. It’s packed with protein from the turkey and fiber from the beans, making it a great choice for meal prep.

The combination of spices adds a nice kick, while the fresh cilantro and diced apples on top provide a refreshing contrast. This dish is not just tasty; it’s also a great way to incorporate healthy ingredients into your diet.

Ingredients

• 1 lb ground turkey
• 1 can black beans, drained and rinsed
• 2 cups butternut squash, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro, for garnish
• 1 apple, diced, for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Add the chopped onion and garlic, cooking until softened.
2. Add the ground turkey to the skillet. Cook until browned, breaking it apart with a spoon.
3. Stir in the diced butternut squash, black beans, chili powder, cumin, salt, and pepper. Mix well.
4. Cover the skillet and let it cook for about 15-20 minutes, stirring occasionally, until the squash is tender.
5. Once cooked, remove from heat and top with diced apples and fresh cilantro before serving.

Egg and Vegetable Frittata

The Egg and Vegetable Frittata is a fantastic one-pan meal that’s both high in protein and packed with flavor. This dish features a beautiful blend of eggs, fresh vegetables, and herbs, making it a perfect choice for meal prep. You can enjoy it for breakfast, lunch, or dinner!

In the image, you can see a vibrant frittata with perfectly cooked eggs nestled among colorful vegetables. The golden crust and bright yolks make it visually appealing. Fresh herbs add a pop of green, enhancing both the look and taste.

Making a frittata is simple and allows for plenty of customization. You can use whatever veggies you have on hand, making it a great way to reduce food waste. Plus, it’s easy to slice and store, perfect for meal prep!

Ingredients

• 8 large eggs
• 1 cup spinach, chopped
• 1/2 cup bell peppers, diced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup mushrooms, sliced
• 1/4 cup onion, diced
• 1/4 cup milk
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, whisk together the eggs, milk, salt, and pepper.
3. In an oven-safe skillet, sauté the onion, bell peppers, and mushrooms over medium heat until softened.
4. Add the spinach and cherry tomatoes, cooking until the spinach wilts.
5. Pour the egg mixture over the vegetables, stirring gently to combine.
6. Cook for about 5 minutes until the edges start to set.
7. Transfer the skillet to the oven and bake for 15-20 minutes, or until the eggs are fully set.
8. Remove from the oven, let it cool slightly, then slice and serve. Garnish with fresh parsley.

Beef Stir-Fry with Bell Peppers

This Beef Stir-Fry with Bell Peppers is a colorful and nutritious dish that’s perfect for meal prep. The vibrant mix of red, yellow, and green bell peppers adds a fresh crunch to tender strips of beef. The steam rising from the pan hints at the delicious flavors that are about to come together.

Stir-fries are great for quick meals. You can whip this up in no time, making it ideal for busy weeknights. Plus, it’s packed with protein, making it a filling option for anyone looking to maintain a healthy diet.

To make this dish, you’ll need some basic ingredients. You can easily customize it by adding your favorite vegetables or adjusting the seasonings.

Ingredients

• 1 pound beef sirloin, thinly sliced
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• Salt and pepper to taste

Instructions

1. Marinate the Beef: In a bowl, combine sliced beef with soy sauce and cornstarch. Let it sit for about 15 minutes.
2. Heat the Oil: In a large pan or wok, heat the vegetable oil over medium-high heat.
3. Cook the Beef: Add the marinated beef to the pan. Stir-fry for about 3-4 minutes until browned. Remove the beef and set aside.
4. Add the Vegetables: In the same pan, add the sliced bell peppers, onion, garlic, and ginger. Stir-fry for about 5 minutes until the vegetables are tender-crisp.
5. Combine: Return the beef to the pan. Stir everything together and cook for another 2-3 minutes. Season with salt and pepper to taste.
6. Serve: Enjoy your beef stir-fry hot, either on its own or over rice or noodles.

Baked Tofu with Sesame Broccoli

Baked Tofu with Sesame Broccoli is a fantastic one-pan meal that’s both nutritious and satisfying. The image shows perfectly cubed tofu, drizzled with a savory sauce, paired with vibrant broccoli. This dish is not only high in protein but also packed with flavor.

To make this meal, you’ll need firm tofu, fresh broccoli, sesame oil, soy sauce, and a few spices. The tofu is baked until golden, creating a delightful texture that complements the tender broccoli. This recipe is simple and perfect for meal prep, making it easy to enjoy healthy lunches throughout the week.

Let’s get into the details of how to whip up this delicious dish!

Pesto Zoodle Bowl with Grilled Chicken

This Pesto Zoodle Bowl is a fun and healthy twist on a classic dish. The zoodles, or zucchini noodles, are light and refreshing, making them a perfect base for the grilled chicken. The vibrant colors in the bowl, from the bright green zoodles to the juicy cherry tomatoes, make it visually appealing and appetizing.

The grilled chicken adds a hearty protein punch, while the pesto sauce ties everything together with its rich flavor. You can easily meal prep this dish for the week, ensuring you have a nutritious option ready to go. Just imagine digging into this bowl of goodness after a long day!

Ingredients

• 2 medium zucchinis, spiralized
• 2 grilled chicken breasts, sliced
• 1 cup cherry tomatoes, halved
• 1 cup fresh basil leaves
• 1/4 cup pesto sauce
• 1/4 cup pine nuts, toasted
• Salt and pepper to taste

Instructions

1. Spiralize the zucchinis using a spiralizer to create zoodles. Set aside.
2. Season the chicken breasts with salt and pepper. Grill them over medium heat for about 6-7 minutes per side or until cooked through. Let them rest before slicing.
3. In a large bowl, combine the zoodles, cherry tomatoes, and fresh basil. Toss with the pesto sauce until everything is well coated.
4. Top the zoodle mixture with sliced grilled chicken and sprinkle with toasted pine nuts.
5. Serve immediately and enjoy your healthy meal prep!

Buffalo Cauliflower and Chickpea Bake

This Buffalo Cauliflower and Chickpea Bake is a delightful dish that packs a punch. The vibrant colors in the image showcase the crispy cauliflower and hearty chickpeas, all smothered in a spicy buffalo sauce. Topped with fresh green onions and served with a creamy dip, it’s a feast for the eyes and the taste buds!

This one-pan meal is perfect for meal prepping. It’s high in protein, thanks to the chickpeas, and the cauliflower adds a nice texture. Plus, it’s super easy to make. Just toss everything together, bake, and you’re good to go!

Whether you’re looking for a quick lunch or a satisfying dinner, this dish is sure to become a favorite. The combination of flavors is simply irresistible!

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup buffalo sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional)
• Chopped green onions for garnish
• Ranch or blue cheese dressing for serving

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine cauliflower florets and chickpeas. Drizzle with olive oil and buffalo sauce. Add garlic powder, onion powder, salt, and pepper. Toss until everything is well coated.
3. Spread the mixture evenly in a baking dish. If using, sprinkle shredded cheese on top.
4. Bake for 25-30 minutes, or until the cauliflower is tender and slightly crispy.
5. Once done, remove from the oven and garnish with chopped green onions. Serve with ranch or blue cheese dressing on the side.

Greek Chicken with Tzatziki Sauce

This Greek Chicken with Tzatziki Sauce is a perfect one-pan meal that packs a punch of flavor and protein. The grilled chicken is beautifully charred and served with a refreshing tzatziki sauce that complements it perfectly. The dish is not only tasty but also visually appealing, making it a great choice for meal prep or a family dinner.

The chicken is marinated with classic Greek spices, giving it a savory taste that pairs wonderfully with the creamy yogurt sauce. The tzatziki sauce, made from yogurt, cucumber, garlic, and herbs, adds a cool and tangy element to the dish.

To make this meal, you’ll need some simple ingredients that are easy to find. It’s a straightforward recipe that can be prepared in one pan, making cleanup a breeze!

Ingredients

• 4 chicken thighs, bone-in and skin-on
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup Greek yogurt
• 1/2 cucumber, grated
• 1 clove garlic, minced
• 1 tablespoon fresh dill, chopped
• Juice of 1 lemon

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, oregano, garlic powder, salt, and pepper. Coat the chicken thighs in the marinade and let them sit for at least 30 minutes.
2. Cook the Chicken: Preheat a grill or grill pan over medium-high heat. Place the marinated chicken on the grill and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C).
3. Make the Tzatziki Sauce: In a separate bowl, combine Greek yogurt, grated cucumber, minced garlic, dill, and lemon juice. Mix well and season with salt to taste.
4. Serve: Once the chicken is cooked, remove it from the grill and let it rest for a few minutes. Serve with the tzatziki sauce on the side and enjoy!

Curry Chicken and Vegetable One-Pan Bake

This Curry Chicken and Vegetable One-Pan Bake is a delightful dish that combines tender chicken with colorful vegetables, all simmered in a rich curry sauce. The vibrant colors in the image showcase the fresh ingredients, making it not just a meal but a feast for the eyes. The dish is served with fluffy rice, which perfectly complements the flavors of the curry.

Cooking in one pan means less cleanup, making this recipe perfect for busy weeknights. The chicken is marinated in spices, ensuring every bite is packed with flavor. The vegetables add a nice crunch and nutritional boost, making this a well-rounded meal.

Whether you’re meal prepping for the week or just looking for a quick dinner option, this recipe is sure to satisfy. Let’s get cooking!

Ingredients

• 1 lb chicken breast, cut into bite-sized pieces
• 2 cups mixed vegetables (bell peppers, carrots, and zucchini)
• 1 can coconut milk (14 oz)
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked rice for serving

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine chicken pieces, curry powder, garlic, ginger, olive oil, salt, and pepper. Mix well to coat the chicken.
3. Add the mixed vegetables to the bowl and toss everything together.
4. Transfer the chicken and vegetable mixture to a baking dish. Pour the coconut milk over the top.
5. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Garnish with fresh cilantro before serving. Serve with cooked rice for a complete meal.

Sausage and Peppers Sheet Pan Dinner

This Sausage and Peppers Sheet Pan Dinner is a colorful and hearty meal that’s perfect for busy weeknights. The vibrant mix of bell peppers, onions, and savory sausages creates a dish that’s not only easy to prepare but also packed with flavor. Just toss everything onto a sheet pan, roast it in the oven, and dinner is served!

The combination of sweet and spicy peppers with juicy sausages makes this dish a crowd-pleaser. Plus, it’s a one-pan meal, which means less cleanup for you. You can customize it with your favorite types of sausage and add any extra veggies you have on hand.

Let’s get cooking!

Ingredients

• 1 pound Italian sausage (links or sliced)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. On a large sheet pan, combine the sliced sausages, bell peppers, and onion.
3. Drizzle with olive oil and sprinkle with garlic powder, Italian seasoning, salt, and pepper. Toss everything together until well coated.
4. Spread the mixture out evenly on the pan.
5. Roast in the oven for 25-30 minutes, stirring halfway through, until the sausages are cooked and the vegetables are tender.
6. Serve hot and enjoy your delicious one-pan meal!

Sweet Potato and Lentil Stew

This Sweet Potato and Lentil Stew is a warm and hearty dish that’s perfect for meal prep. The vibrant colors of the sweet potatoes and lentils make it visually appealing, while the rich flavors keep you coming back for more. It’s packed with protein and fiber, making it a great choice for anyone looking to eat healthier without sacrificing taste.

The stew is easy to make in just one pot, which means less cleanup for you. It combines sweet potatoes, lentils, and various vegetables, simmered in a flavorful broth. This dish is not only nutritious but also comforting, making it ideal for chilly days or busy weeks.

Pair it with some crusty bread for a complete meal. You can also customize it by adding your favorite spices or herbs. This recipe is a great way to enjoy a high-protein meal that’s both satisfying and delicious.

Ingredients

• 2 medium sweet potatoes, diced
• 1 cup lentils (green or brown), rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley or green onions for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery. Sauté for about 5 minutes until softened.
2. Add garlic, cumin, and paprika. Stir for another minute until fragrant.
3. Stir in the diced sweet potatoes and lentils. Pour in the vegetable broth and bring to a boil.
4. Reduce heat to low, cover, and simmer for about 25-30 minutes, or until lentils and sweet potatoes are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley or green onions.