15 Easy 5-Ingredient High Protein Meal Prep Ideas

Meal prepping just got easier with these 5-ingredient high protein ideas that pack a nutritious punch without the fuss. Perfect for busy schedules, these simple recipes make it easy to stay energized and satisfied throughout the week. Dive into these straightforward meal prep options that keep things delicious and healthy!

Cottage Cheese and Berry Parfait

This cottage cheese and berry parfait is a delightful blend of flavors and textures. The creamy cottage cheese pairs perfectly with the fresh, juicy berries, creating a refreshing treat. Layering these ingredients not only makes it visually appealing but also adds to the taste experience.

To make this parfait, start with a glass or bowl. Begin with a layer of cottage cheese, followed by a mix of strawberries and blueberries. Repeat the layers until you reach the top. For an extra crunch, sprinkle some granola or nuts on top. This dish is not only high in protein but also packed with vitamins and antioxidants from the berries.

It’s a great option for breakfast, a snack, or even dessert. You can prepare it ahead of time and store it in the fridge, making it a convenient choice for meal prep. Enjoy this delicious parfait and feel good about fueling your body with nutritious ingredients!

Egg and Avocado Breakfast Bowl

The Egg and Avocado Breakfast Bowl is a simple yet satisfying meal that packs a protein punch. This dish features perfectly cooked eggs, creamy avocado, and fresh cherry tomatoes, all served over a base of your choice. It’s colorful, nutritious, and perfect for meal prep!

Start your day right with this easy recipe that combines healthy fats and protein. The vibrant colors of the ingredients not only make it visually appealing but also provide a variety of nutrients. Plus, it’s quick to prepare, making it ideal for busy mornings.

Here’s how you can whip up this delicious breakfast bowl:

Ingredients

• 2 large eggs
• 1 ripe avocado
• 1 cup cooked quinoa or brown rice
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions

1. Cook the Eggs: In a non-stick skillet, cook the eggs sunny-side up or to your preference. Season with salt and pepper.
2. Prepare the Base: While the eggs are cooking, warm the cooked quinoa or brown rice in a bowl.
3. Slice the Avocado: Cut the avocado in half, remove the pit, and slice it into wedges.
4. Assemble the Bowl: Place the warm quinoa or rice in a bowl. Top with the cooked eggs, sliced avocado, and halved cherry tomatoes.
5. Garnish: Add fresh herbs if desired, and enjoy your nutritious breakfast!

Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is a fantastic choice for meal prep. It’s packed with protein and flavor, making it a perfect option for lunch or dinner. The combination of quinoa and black beans provides a hearty base, while fresh veggies add crunch and color.

The salad features bright red bell peppers, refreshing cucumber, and a hint of lime for zest. Topped with fresh cilantro, it’s not just nutritious but also visually appealing. You can easily make this salad in advance and store it in the fridge for a quick meal throughout the week.

Let’s get into the recipe!

Ingredients

• 1 cup quinoa
• 1 can black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 cucumber, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a pot, combine quinoa with 2 cups of water. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until water is absorbed. Fluff with a fork and let cool.
2. Mix Ingredients: In a large bowl, combine the cooled quinoa, black beans, red bell pepper, cucumber, and cilantro.
3. Add Dressing: Squeeze lime juice over the salad and season with salt and pepper. Toss everything together until well combined.
4. Chill: Let the salad sit in the fridge for at least 30 minutes to allow flavors to meld.
5. Serve: Enjoy it cold or at room temperature. This salad keeps well, making it perfect for meal prep!

Turkey and Sweet Potato Skillet

This Turkey and Sweet Potato Skillet is a fantastic meal prep option that packs a punch in both flavor and nutrition. The combination of lean turkey and sweet potatoes makes this dish high in protein and full of vitamins. Plus, it’s super easy to whip up!

The vibrant colors of the sweet potatoes and tender turkey pieces create a visually appealing dish. Fresh herbs like parsley add a pop of green, making it not just tasty but also beautiful. This skillet meal is perfect for busy weeknights or meal prepping for the week ahead.

To make this dish, you’ll need just a few simple ingredients. The best part? You can customize it with your favorite spices or veggies!

Ingredients

• 1 pound ground turkey
• 2 medium sweet potatoes, diced
• 1 bell pepper, chopped
• 1 onion, diced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the diced onion and bell pepper. Sauté until they soften, about 5 minutes.
3. Stir in the ground turkey, breaking it up with a spoon. Cook until browned and cooked through, about 7-10 minutes.
4. Add the diced sweet potatoes, salt, and pepper. Cover the skillet and cook for another 15-20 minutes, stirring occasionally, until the sweet potatoes are tender.
5. Garnish with fresh parsley before serving. Enjoy your healthy meal prep!

Lentil and Vegetable Soup

Lentil and vegetable soup is a fantastic choice for meal prep. It’s hearty, nutritious, and packed with protein. The vibrant colors of the vegetables make it visually appealing, and the rich flavors will keep you coming back for more.

This soup is not only easy to make, but it also stores well in the fridge or freezer. You can enjoy it for lunch or dinner throughout the week. Plus, it’s a great way to sneak in some extra veggies!

To make this delicious soup, you’ll need just a few simple ingredients. Gather lentils, your favorite vegetables, vegetable broth, and some spices for flavor. The lentils provide a solid protein base, while the vegetables add essential nutrients.

Ingredients

• 1 cup lentils (any variety)
• 2 cups mixed vegetables (carrots, bell peppers, and zucchini work well)
• 4 cups vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, combine the vegetable broth, lentils, and mixed vegetables.
3. Add cumin, salt, and pepper. Bring to a boil over medium heat.
4. Reduce the heat and let it simmer for about 30 minutes, or until the lentils are tender.
5. Adjust seasoning if needed and serve hot, garnished with fresh herbs if desired.

Chickpea and Spinach Stir-Fry

This Chickpea and Spinach Stir-Fry is a quick and nutritious meal that packs a protein punch. With just five ingredients, it’s perfect for meal prep or a busy weeknight dinner. The vibrant yellow chickpeas contrast beautifully with the fresh green spinach, making it as pleasing to the eye as it is to the palate.

Start by sautéing the chickpeas until they’re golden and slightly crispy. This adds a nice texture to the dish. Then, toss in the spinach and let it wilt just enough to retain its bright color and nutrients. Season with your favorite spices for an extra kick. This dish is not only high in protein but also rich in fiber, making it a filling option.

Serve it over rice or quinoa for a complete meal. It’s simple, healthy, and delicious!

Ingredients

• 1 can chickpeas, drained and rinsed
• 4 cups fresh spinach
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the chickpeas and season with garlic powder, salt, and pepper. Cook for about 5-7 minutes until they are golden.
3. Add the spinach to the skillet and stir until it wilts, about 2-3 minutes.
4. Remove from heat and serve warm over rice or quinoa.

Greek Yogurt Chicken Salad

Greek yogurt chicken salad is a delicious and healthy option for meal prep. It’s packed with protein and flavor, making it a great choice for lunch or a light dinner. The image shows a vibrant salad served in a crisp lettuce wrap, filled with tender chicken, fresh vegetables, and a creamy yogurt dressing. The colorful ingredients not only look appealing but also provide a variety of nutrients.

This dish is super easy to make and can be customized to your taste. You can add your favorite veggies or even some nuts for extra crunch. Plus, it’s perfect for those busy days when you need a quick meal that’s both satisfying and nutritious.

Let’s get into the ingredients and steps to whip up this tasty Greek yogurt chicken salad!

Ingredients

• 2 cups cooked chicken, diced
• 1 cup Greek yogurt
• 1/2 cup diced bell peppers (any color)
• 1/4 cup red onion, diced
• 1/4 cup chopped fresh cilantro
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Lettuce leaves for serving

Instructions

1. In a large bowl, combine the diced chicken, Greek yogurt, bell peppers, red onion, cilantro, and lemon juice.
2. Mix everything together until well combined. Season with salt and pepper to taste.
3. Serve the chicken salad in lettuce leaves for a fresh, low-carb option.
4. Store any leftovers in an airtight container in the fridge for up to three days.

Tofu and Broccoli Stir-Fry

This Tofu and Broccoli Stir-Fry is a quick and easy meal that packs a protein punch. The vibrant green broccoli pairs perfectly with the soft tofu, creating a colorful and nutritious dish. The combination of textures and flavors makes this stir-fry a delightful option for meal prep.

To start, gather your ingredients. You’ll need firm tofu, fresh broccoli, soy sauce, garlic, and a splash of sesame oil. These five ingredients come together to create a satisfying meal that’s both healthy and filling.

Cooking is simple! Begin by pressing the tofu to remove excess moisture. Cut it into cubes and sauté it in a pan until golden brown. Next, add the broccoli and garlic, stir-frying until the broccoli is tender yet crisp. Finally, drizzle in the soy sauce and sesame oil for flavor, and give everything a good toss.

This dish is perfect for meal prep. You can easily portion it out into containers for the week ahead. Serve it over rice or quinoa for a complete meal that keeps you energized throughout the day.

Ingredients

• 1 block firm tofu, pressed and cubed
• 2 cups fresh broccoli florets
• 3 tablespoons soy sauce
• 2 cloves garlic, minced
• 1 tablespoon sesame oil

Instructions

1. Press the tofu for at least 15 minutes to remove excess moisture. Cut into cubes.
2. Heat a non-stick pan over medium heat and add the tofu. Cook until golden brown on all sides, about 8-10 minutes.
3. Add the broccoli florets and minced garlic to the pan. Stir-fry for 3-4 minutes until the broccoli is bright green and tender.
4. Pour in the soy sauce and sesame oil. Toss everything together and cook for another 2 minutes.
5. Remove from heat and serve over rice or quinoa. Enjoy your healthy meal prep!

Pork Tenderloin with Brussels Sprouts

This dish features a beautifully roasted pork tenderloin paired with vibrant Brussels sprouts. The tenderloin is juicy and flavorful, making it a fantastic choice for meal prep. The Brussels sprouts add a nice crunch and a hint of bitterness that balances the richness of the pork.

Cooking this meal is simple and quick, perfect for busy weeknights. You can prepare everything in one pan, making cleanup a breeze. The combination of protein from the pork and fiber from the Brussels sprouts makes this meal not only delicious but also nutritious.

Here’s how to make this tasty dish:

Ingredients

• 1 pound pork tenderloin
• 2 cups Brussels sprouts, halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the Brussels sprouts with olive oil, garlic powder, salt, and pepper.
3. Place the pork tenderloin on a baking sheet and surround it with the Brussels sprouts.
4. Season the pork with salt and pepper.
5. Bake for 25-30 minutes, or until the pork reaches an internal temperature of 145°F (63°C).
6. Let the pork rest for 5 minutes before slicing. Serve with the roasted Brussels sprouts on the side.

Hummus and Veggie Wrap

The Hummus and Veggie Wrap is a colorful and nutritious choice for meal prep. It’s packed with fresh veggies and creamy hummus, making it both satisfying and healthy. The vibrant colors of the vegetables make this wrap visually appealing, and it’s super easy to customize based on your favorite ingredients.

This wrap is perfect for lunch or a quick snack. You can prepare it ahead of time and store it in the fridge. Just grab it when you’re ready to eat, and you’ll have a delicious meal ready to go!

Here’s how to make your own Hummus and Veggie Wrap:

Ingredients

• 1 large whole wheat tortilla
• 1/2 cup hummus
• 1/4 cup diced bell peppers (any color)
• 1/4 cup diced cucumbers
• 1/4 cup shredded carrots
• 1/4 cup leafy greens (like spinach or lettuce)

Instructions

1. Spread the hummus evenly over the tortilla.
2. Layer the diced bell peppers, cucumbers, shredded carrots, and leafy greens on top of the hummus.
3. Roll the tortilla tightly, starting from one end and tucking in the sides as you go.
4. Slice the wrap in half and enjoy!

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats are a simple and tasty meal prep option. This dish combines the creamy goodness of peanut butter with the natural sweetness of bananas. It’s perfect for busy mornings when you need something quick and filling.

The oats are soaked overnight, allowing them to absorb all the flavors. You can customize this recipe by adding your favorite toppings, like nuts or seeds. The combination of protein from the peanut butter and fiber from the oats keeps you satisfied longer.

Making these overnight oats is a breeze. Just mix everything in a jar, let it sit in the fridge, and you’re good to go!

Ingredients

• 1/2 cup rolled oats
• 1 cup milk (or dairy-free alternative)
• 1 tablespoon peanut butter
• 1 banana, sliced
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. In a jar, combine rolled oats and milk. Stir well.
2. Add peanut butter and mix until combined.
3. Top with sliced banana and honey or maple syrup if desired.
4. Seal the jar and refrigerate overnight.
5. In the morning, give it a good stir and enjoy!

Canned Tuna and Chickpea Salad

This canned tuna and chickpea salad is a quick and easy meal prep option. It’s packed with protein and flavor, making it perfect for busy days. The combination of chickpeas and tuna provides a hearty base, while fresh veggies add crunch and color.

In the image, you can see a vibrant bowl filled with chickpeas, chunks of tuna, and diced red peppers. A sprinkle of fresh parsley adds a pop of green, and a wedge of lemon hints at the zesty flavor that ties everything together. This salad is not just nutritious; it’s also visually appealing!

Making this salad is simple. You can whip it up in no time, and it stores well in the fridge. Enjoy it on its own, or serve it with whole-grain crackers or in a wrap for a satisfying meal.

Ingredients

• 1 can of chickpeas, drained and rinsed
• 1 can of tuna, drained
• 1/2 cup diced red bell pepper
• 1/4 cup chopped fresh parsley
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas and tuna.
2. Add the diced red bell pepper and chopped parsley.
3. Drizzle with lemon juice, then season with salt and pepper.
4. Toss everything together until well mixed.
5. Serve immediately or store in the fridge for later.

Egg White and Spinach Omelette

The Egg White and Spinach Omelette is a fantastic choice for a high-protein meal prep. This dish is not only light but also packed with nutrients. The vibrant green spinach adds a fresh touch, while the fluffy egg whites provide a great source of protein. It’s perfect for breakfast or a quick lunch, making it a versatile option for your meal prep.

To make this omelette, you’ll need just a few simple ingredients. The combination of egg whites and spinach is not only healthy but also easy to whip up. You can customize it by adding your favorite spices or cheese for extra flavor.

Ingredients

• 1 cup egg whites
• 1 cup fresh spinach
• 1/4 cup shredded cheese (optional)
• Salt and pepper to taste
• Cooking spray or a little olive oil

Instructions

1. Prepare the Pan: Heat a non-stick skillet over medium heat and lightly coat it with cooking spray or olive oil.
2. Add Spinach: Once the pan is hot, add the fresh spinach. Sauté for about 1-2 minutes until wilted.
3. Add Egg Whites: Pour the egg whites over the spinach. Season with salt and pepper. Cook for about 3-4 minutes until the edges start to set.
4. Add Cheese: If using cheese, sprinkle it on one half of the omelette. Fold the other half over the cheese and cook for another minute until the cheese melts.
5. Serve: Slide the omelette onto a plate and enjoy it warm. You can also store it in the fridge for later!

Shrimp and Quinoa Bowl

This Shrimp and Quinoa Bowl is a delightful mix of flavors and textures. The vibrant colors of the shrimp, avocado, and fresh veggies make it visually appealing. Quinoa serves as a nutritious base, packed with protein and fiber. The addition of lime and cilantro adds a refreshing twist, making this dish perfect for meal prep.

To make this bowl, you’ll need just a few simple ingredients. It’s quick to prepare, making it a great option for busy weekdays. You can easily customize it by adding your favorite veggies or sauces. Enjoy it warm or cold, and it’s sure to become a staple in your meal prep routine!

Ingredients

• 1 cup quinoa
• 1 lb shrimp, peeled and deveined
• 1 avocado, sliced
• 1 cucumber, diced
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a pot, combine quinoa with 2 cups of water. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until water is absorbed.
2. Sauté the Shrimp: In a skillet, heat a little oil over medium heat. Add the shrimp, seasoning with salt and pepper. Cook for 3-4 minutes, or until shrimp are pink and cooked through.
3. Assemble the Bowl: In a bowl, layer the cooked quinoa, sautéed shrimp, diced cucumber, and sliced avocado.
4. Add Freshness: Top with chopped cilantro and serve with lime wedges on the side.
5. Enjoy: This bowl can be enjoyed warm or chilled. It’s perfect for meal prep!

Baked Salmon with Asparagus

Baked salmon with asparagus is a fantastic meal prep option that’s both healthy and satisfying. The salmon is rich in protein and omega-3 fatty acids, while asparagus adds a nice crunch and a wealth of vitamins. This dish is not only easy to prepare but also looks great on the plate, making it perfect for meal prep or a cozy dinner.

To make this dish, start by seasoning your salmon fillets with salt, pepper, and a squeeze of fresh lemon juice. Place them on a baking sheet alongside fresh asparagus spears. Drizzle everything with olive oil and sprinkle with garlic for added flavor. Bake until the salmon is flaky and the asparagus is tender. Serve with a creamy sauce for a delightful finish.

This meal is perfect for busy weekdays. You can prepare it in advance and store it in the fridge. Just reheat when you’re ready to eat!

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• 1 lemon, juiced
• Salt and pepper to taste
• 2 cloves garlic, minced
• 1/4 cup cream (optional for sauce)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one side of the baking sheet and the asparagus on the other.
4. Drizzle olive oil over both the salmon and asparagus. Season with salt, pepper, and minced garlic.
5. Squeeze lemon juice over the salmon and asparagus.
6. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
7. If using, heat cream in a small saucepan and whisk until slightly thickened. Pour over the salmon before serving.
8. Enjoy your meal!