15 High Protein Meal Prep Ideas Without Chicken

If you’re looking to up your protein intake without relying on chicken, you’re in for a treat! This guide is packed with tasty meal prep ideas that focus on hearty alternatives like beans, lentils, tofu, and more. Say goodbye to boring meals and hello to nutritious and delicious dishes that keep you fueled through the day.

Cottage Cheese and Fruit Bowl

Cottage cheese is a fantastic base for a quick and nutritious meal prep. This bowl combines creamy cottage cheese with fresh fruits, making it a delightful option for breakfast or a snack. The vibrant colors of strawberries and blueberries not only make it visually appealing but also pack a punch of flavor and nutrients.

Drizzling honey over the top adds a touch of sweetness that complements the tangy cottage cheese perfectly. You can also throw in some mint leaves for a refreshing twist. This bowl is not just delicious; it’s high in protein and low in calories, making it a great choice for anyone looking to maintain a healthy diet.

To prepare this meal, simply gather your ingredients and follow these steps:

Ingredients

• 1 cup cottage cheese
• 1/2 cup strawberries, sliced
• 1/2 cup blueberries
• 1 tablespoon honey
• Fresh mint leaves for garnish

Instructions

1. In a bowl, add the cottage cheese as the base.
2. Top with sliced strawberries and blueberries.
3. Drizzle honey over the fruits and cottage cheese.
4. Garnish with fresh mint leaves.
5. Enjoy immediately or store in the fridge for later!

Tofu Stir-Fry with Broccoli

Tofu stir-fry with broccoli is a fantastic way to enjoy a high-protein meal without chicken. This dish is colorful and packed with nutrients. The bright green broccoli and vibrant red bell peppers create an appealing look that makes your meal prep exciting.

Using tofu as the protein source gives you a plant-based option that’s both filling and satisfying. Tofu absorbs flavors well, making it perfect for stir-frying. You can easily customize this dish with your favorite sauces and spices.

Let’s get cooking! Here’s how to make this delicious tofu stir-fry.

Ingredients

• 1 block firm tofu, drained and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Cooked rice or quinoa for serving

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes.
2. Heat the Pan: In a large skillet, heat sesame oil over medium heat.
3. Sauté the Aromatics: Add minced garlic and grated ginger. Sauté for about 1 minute until fragrant.
4. Add Tofu: Add the cubed tofu to the skillet. Cook until golden brown on all sides, about 5-7 minutes.
5. Add Vegetables: Toss in the broccoli and red bell pepper. Stir-fry for another 5 minutes until the veggies are tender but still crisp.
6. Season: Pour in the soy sauce and mix well. Season with salt and pepper to taste.
7. Serve: Serve the stir-fry over cooked rice or quinoa. Enjoy your healthy and tasty meal!

Edamame and Brown Rice Bowl

Looking for a tasty meal prep option that skips the chicken? This Edamame and Brown Rice Bowl is a great choice! It’s colorful, nutritious, and packed with protein. The combination of brown rice and edamame makes it filling and satisfying.

The bowl features fluffy brown rice as a base, topped with vibrant green edamame and fresh avocado slices. This dish not only looks good but also provides a great balance of flavors and textures. You can easily customize it with your favorite veggies or sauces.

Here’s how to make this delicious bowl:

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 cup shelled edamame (fresh or frozen)
• 1 ripe avocado, sliced
• 1/2 cup diced bell pepper (any color)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste

Instructions

1. Cook the Brown Rice: In a pot, bring water to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 45 minutes or until the rice is tender and water is absorbed.
2. Prepare the Edamame: If using frozen edamame, cook according to package instructions. If fresh, steam or boil for about 5-7 minutes until tender.
3. Mix the Sauce: In a small bowl, combine soy sauce and sesame oil. Adjust seasoning with salt and pepper.
4. Assemble the Bowl: In a serving bowl, layer the cooked brown rice, edamame, and diced bell pepper. Top with avocado slices.
5. Drizzle the sauce over the bowl and enjoy!

Chickpea and Spinach Curry

Chickpea and spinach curry is a fantastic dish that packs a punch of flavor and nutrition. This meal is perfect for meal prep, especially if you’re looking to boost your protein intake without using chicken. The combination of chickpeas and spinach creates a hearty and satisfying meal that you can enjoy throughout the week.

The vibrant colors in the dish are inviting. You’ll see the rich green of the spinach paired with the golden hue of the chickpeas. This curry is often served with warm naan bread, which is perfect for scooping up every last bit of the delicious sauce.

Making this curry is simple and requires just a few ingredients. You can easily customize it by adding your favorite spices or vegetables. It’s a great way to enjoy a healthy, plant-based meal that doesn’t skimp on taste.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 can coconut milk
• 2 tablespoons curry powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Olive oil for cooking
• Naan bread for serving

Instructions

1. Heat olive oil in a large pan over medium heat. Add chopped onion and sauté until translucent.
2. Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
3. Add curry powder and cumin, stirring to combine. Cook for 1-2 minutes to release the spices’ flavors.
4. Pour in the coconut milk and bring to a simmer. Add the chickpeas, stirring well.
5. Let it cook for about 10 minutes, allowing the flavors to meld together.
6. Fold in the fresh spinach and cook until wilted, about 2-3 minutes.
7. Season with salt and pepper to taste. Serve hot with naan bread.

Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is a colorful and nutritious dish that packs a protein punch without any chicken. It’s perfect for meal prep, offering a delightful mix of flavors and textures. The combination of quinoa and black beans creates a hearty base, while the fresh vegetables add crunch and vibrancy.

The salad features bright bell peppers, red onion, and fresh cilantro, all tossed together with lime juice for a zesty kick. It’s not just tasty; it’s also loaded with fiber and essential nutrients, making it a great choice for a healthy lifestyle.

Whether you’re looking for a quick lunch or a side dish for dinner, this salad is versatile and satisfying. Plus, it holds up well in the fridge, so you can enjoy it throughout the week!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup lime juice
• 2 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium pot, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed. Let it cool.
2. Mix the Salad: In a large bowl, combine the cooked quinoa, black beans, diced bell peppers, red onion, and cilantro.
3. Make the Dressing: In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
4. Toss Together: Pour the dressing over the salad and mix well to combine. Adjust seasoning if needed.
5. Serve: Enjoy immediately or refrigerate for later. This salad tastes even better after the flavors meld together!

Greek Yogurt Parfait with Nuts

Greek yogurt parfaits are a fantastic way to enjoy a high-protein meal without chicken. They are easy to prepare and can be customized to fit your taste. In the image, you see a delicious parfait layered with creamy Greek yogurt, crunchy granola, and fresh berries. The vibrant colors of the blueberries and strawberries make it not only tasty but also visually appealing.

This parfait is perfect for breakfast or a snack. It’s packed with protein from the yogurt and healthy fats from the nuts, making it a great choice for anyone looking to boost their protein intake. Plus, it’s super simple to make!

To whip up your own Greek yogurt parfait, gather your favorite ingredients. You can use any combination of nuts, fruits, and granola. The layers create a delightful texture that keeps each bite interesting. Enjoy it right away or prepare it in advance for a quick grab-and-go option.

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup nuts (almonds, walnuts, or pecans)
• 1 tablespoon honey (optional)

Instructions

1. In a glass or bowl, start with a layer of Greek yogurt at the bottom.
2. Add a layer of granola on top of the yogurt.
3. Next, add a layer of mixed berries.
4. Sprinkle some nuts over the berries for added crunch.
5. Repeat the layers until you reach the top of the glass.
6. Drizzle honey on top if you like a bit of sweetness.
7. Serve immediately or refrigerate for later enjoyment.

Baked Lentil Burgers

Baked lentil burgers are a fantastic way to enjoy a high-protein meal without chicken. They are hearty, flavorful, and packed with nutrients. These burgers are perfect for meal prep, as they store well and can be easily reheated. Plus, they are a hit with both vegetarians and meat-eaters alike!

In the image, you can see beautifully assembled lentil burgers nestled in soft buns, topped with fresh lettuce, tomatoes, and onions. The sesame seeds on the buns add a nice touch, making them look even more appetizing. These burgers are not just good for you; they also look great on the plate!

Making lentil burgers is simple and requires just a few ingredients. Lentils are the star of the show, providing protein and fiber. You can customize the flavors by adding spices or herbs that you love. Serve them with your favorite sauces or toppings for an extra burst of flavor.

Ingredients

• 1 cup cooked lentils
• 1/2 cup breadcrumbs
• 1/4 cup finely chopped onion
• 1/4 cup grated carrots
• 1 clove garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• 4 burger buns
• Lettuce, tomato, and onion for topping

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, mash the cooked lentils with a fork until mostly smooth.
3. Add breadcrumbs, chopped onion, grated carrots, minced garlic, cumin, paprika, salt, and pepper. Mix until well combined.
4. Form the mixture into burger patties.
5. Place the patties on a baking sheet lined with parchment paper. Brush with olive oil.
6. Bake for 25-30 minutes, flipping halfway through, until golden brown.
7. Assemble the burgers with your favorite toppings and enjoy!

Lentil and Sweet Potato Stew

Lentil and sweet potato stew is a hearty and nutritious dish that’s perfect for meal prep. This stew is packed with protein from lentils and has a lovely sweetness from the sweet potatoes. The combination creates a comforting meal that can be enjoyed throughout the week.

The vibrant colors of the stew are inviting, with chunks of sweet potato and lentils swimming in a rich broth. Fresh herbs like cilantro add a pop of freshness, making each bite satisfying. This dish is not only filling but also offers a great balance of flavors.

Making this stew is simple. You’ll need a few basic ingredients, and the steps are straightforward. It’s a great option for anyone looking to add more plant-based meals to their diet without sacrificing protein.

Ingredients

• 1 cup dried lentils, rinsed
• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. In a large pot, heat a splash of oil over medium heat. Add the chopped onion and garlic, cooking until softened.
2. Add the diced sweet potatoes, rinsed lentils, vegetable broth, cumin, and smoked paprika. Stir well.
3. Bring the mixture to a boil, then reduce the heat and let it simmer for about 25-30 minutes, or until the lentils and sweet potatoes are tender.
4. Season with salt and pepper to taste. If the stew is too thick, add a bit more broth or water.
5. Serve hot, garnished with fresh cilantro.

Black Bean and Corn Tacos

These black bean and corn tacos are a fantastic option for meal prep. They are packed with protein and flavor, making them a satisfying choice for lunch or dinner. The combination of black beans and corn provides a hearty base, while fresh avocado and cilantro add a burst of freshness.

To make these tacos, start with soft tortillas. Fill them with a mix of black beans, sweet corn, and diced avocado. Top with fresh cilantro for an extra kick. These tacos are not only easy to prepare but also versatile. You can customize them with your favorite toppings, like salsa or cheese.

Perfect for meal prep, these tacos can be made in batches and stored in the fridge. Just reheat them when you’re ready to eat. They are a great way to enjoy a high-protein meal without chicken!

Ingredients

• 1 can black beans, rinsed and drained
• 1 cup corn (fresh, frozen, or canned)
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• 4-6 soft tortillas
• Salt and pepper to taste
• Lime wedges for serving

Instructions

1. In a bowl, combine the black beans, corn, diced avocado, and chopped cilantro. Mix gently.
2. Season the mixture with salt and pepper to taste.
3. Warm the tortillas in a skillet or microwave.
4. Fill each tortilla with the black bean and corn mixture.
5. Serve with lime wedges on the side for squeezing over the tacos.

Zucchini Noodles with Pesto and Almonds

Zucchini noodles, or “zoodles,” are a fantastic alternative to traditional pasta. They’re light, healthy, and perfect for a high-protein meal prep. In this dish, the zoodles are tossed with a vibrant pesto sauce, making them flavorful and satisfying.

The image showcases a bowl of zoodles topped with fresh cherry tomatoes and slivered almonds. The bright colors of the tomatoes and the green basil create a visually appealing dish. The almonds add a nice crunch and extra protein, making this meal not just tasty but also nutritious.

This recipe is simple to prepare and can be made in advance for easy lunches or dinners throughout the week. Plus, it’s a great way to use up any extra zucchini you might have!

Ingredients

• 4 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic
• 1/4 cup olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1/4 cup slivered almonds

Instructions

1. Spiralize the Zucchini: Use a spiralizer to turn the zucchinis into noodles. Set aside.
2. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan, and garlic. Pulse until finely chopped. With the processor running, slowly add olive oil until smooth. Season with salt and pepper.
3. Combine: In a large bowl, toss the zucchini noodles with the pesto until well coated.
4. Add Toppings: Gently mix in the halved cherry tomatoes and sprinkle with slivered almonds.
5. Serve: Enjoy immediately or store in the fridge for meal prep. This dish is best served fresh, but it can last a couple of days in an airtight container.

Peanut Butter Protein Balls

Peanut butter protein balls are a fantastic snack for anyone looking to boost their protein intake without relying on chicken. These little bites are not only packed with protein, but they also satisfy your sweet tooth. The image shows a plate filled with these delicious balls, rolled in coconut flakes, and paired with a refreshing glass of milk. Perfect for a quick snack or a post-workout treat!

Making these protein balls is super simple. You can whip them up in no time and store them for later. They’re great for meal prep, ensuring you always have a healthy snack on hand. Plus, they’re versatile! You can add in your favorite ingredients like chocolate chips or nuts to customize them to your taste.

Ingredients

• 1 cup natural peanut butter
• 1/2 cup honey or maple syrup
• 1 cup rolled oats
• 1/2 cup protein powder (vanilla or chocolate)
• 1/4 cup shredded coconut (optional)
• 1/4 cup chocolate chips (optional)

Instructions

1. Mix Ingredients: In a large bowl, combine peanut butter and honey until smooth. Stir in oats and protein powder until well mixed. If you’re using coconut and chocolate chips, fold them in now.
2. Form Balls: Scoop out small portions of the mixture and roll them into balls, about 1 inch in diameter.
3. Chill: Place the balls on a baking sheet lined with parchment paper. Refrigerate for at least 30 minutes to firm them up.
4. Store: Once set, transfer the protein balls to an airtight container. They can be stored in the fridge for up to a week or frozen for longer storage.

Mushroom and Barley Risotto

Mushroom and barley risotto is a hearty dish that packs a punch without using chicken. The creamy texture of the barley combined with the earthy flavors of mushrooms makes it a satisfying meal. This risotto is not only rich in protein but also full of nutrients, making it a great choice for meal prep.

The image shows a bowl of this delicious risotto, garnished with fresh parsley and chunks of cheese. The mushrooms add a lovely depth of flavor, while the barley gives it a unique twist compared to traditional rice risotto. It’s a comforting dish that’s perfect for any day of the week.

Making this risotto is simple and fun. You’ll want to start by sautéing your mushrooms until they’re golden brown. Then, add the barley and toast it for a few minutes. Gradually add vegetable broth, stirring often, until the barley is tender and creamy. Finish it off with some cheese and herbs for extra flavor.

Ingredients

• 1 cup pearl barley
• 2 cups mushrooms, sliced (such as cremini or shiitake)
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 cup grated Parmesan cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté until translucent.
2. Add minced garlic and sliced mushrooms. Cook until mushrooms are browned and tender.
3. Stir in the pearl barley, allowing it to toast for about 2-3 minutes.
4. Gradually add vegetable broth, one cup at a time, stirring frequently. Allow the liquid to absorb before adding more.
5. Continue this process until the barley is creamy and tender, about 30-35 minutes.
6. Stir in the grated Parmesan cheese, and season with salt and pepper to taste.
7. Serve warm, garnished with fresh parsley and extra cheese if desired.

Vegetable and Quinoa Stuffed Peppers

Stuffed peppers are a colorful and nutritious meal option that’s perfect for meal prep. These vibrant bell peppers, filled with a hearty mixture of quinoa and vegetables, are not only visually appealing but also packed with protein and fiber. They make a great alternative to chicken-based dishes, offering a satisfying and healthy option for anyone looking to boost their protein intake without meat.

The combination of quinoa, which is a complete protein, and a variety of fresh vegetables creates a delicious filling that’s both hearty and nutritious. You can customize the ingredients based on what you have on hand or your personal preferences. Plus, they are easy to make and can be stored in the fridge for several days, making them perfect for quick lunches or dinners.

Let’s get into the recipe so you can whip these up in no time!

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cup diced tomatoes (canned or fresh)
• 1 cup corn (frozen or fresh)
• 1 cup black beans, drained and rinsed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish, cut side up.
3. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.
4. In a skillet, sauté onion and garlic until soft. Add diced tomatoes, corn, black beans, cumin, chili powder, salt, and pepper. Stir in the cooked quinoa until everything is well combined.
5. Stuff each bell pepper with the quinoa mixture, pressing down gently to pack it in.
6. Cover the baking dish with foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes to slightly brown the tops.
7. Garnish with fresh cilantro before serving.

Enjoy these vegetable and quinoa stuffed peppers as a hearty meal prep option that’s both healthy and satisfying!

Roasted Chickpeas with Spices

Roasted chickpeas are a fantastic snack that packs a protein punch without any chicken. They’re crunchy, flavorful, and super easy to make. In the image, you can see a bowl filled with golden-brown roasted chickpeas, perfectly seasoned and ready to enjoy. They make a great addition to meal prep, providing a healthy option for snacking or adding to salads.

To make these roasted chickpeas, you’ll want to start with canned or cooked chickpeas. After rinsing and drying them, toss them with your favorite spices. Popular choices include paprika, cumin, garlic powder, and a pinch of salt. The key is to ensure they’re evenly coated for maximum flavor.

Once seasoned, spread them out on a baking sheet and roast until they’re crispy. This usually takes about 20-30 minutes at a high temperature. Keep an eye on them to avoid burning. The result is a deliciously crunchy snack that’s perfect for any time of day!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. After rinsing the chickpeas, pat them dry with a towel.
3. In a bowl, combine the chickpeas, olive oil, paprika, garlic powder, cumin, salt, and pepper. Mix well to coat.
4. Spread the chickpeas in a single layer on a baking sheet.
5. Roast for 20-30 minutes, shaking the pan halfway through, until they are golden and crispy.
6. Let them cool slightly before serving. Enjoy your crunchy roasted chickpeas!

Seared Tempeh with Asparagus

Seared tempeh with asparagus is a delicious and nutritious meal that packs a protein punch without any chicken. The tempeh is golden and crispy, providing a satisfying texture, while the asparagus adds a fresh, vibrant touch. This dish is not only visually appealing but also easy to prepare.

To make this meal, start by slicing the tempeh into thick pieces and marinating it in your favorite sauce. A simple mix of soy sauce, garlic, and ginger works wonders. While the tempeh absorbs the flavors, you can prepare the asparagus by trimming the ends and tossing them with olive oil, salt, and pepper.

In a hot skillet, sear the tempeh until it’s crispy on both sides. Then, add the asparagus to the same pan and cook until tender yet crisp. The combination of flavors is fantastic, especially with a squeeze of fresh lemon juice over the top.

This dish is perfect for meal prep, as it holds up well in the fridge and can be easily reheated. Serve it with a side of quinoa or brown rice for a complete meal.

Ingredients

• 1 block of tempeh, sliced
• 2 cups asparagus, trimmed
• 3 tablespoons soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 lemon, sliced
• Salt and pepper to taste

Instructions

1. Marinate the tempeh: In a bowl, mix soy sauce, garlic, and ginger. Add the sliced tempeh and let it marinate for at least 15 minutes.
2. Prepare the asparagus: Toss the trimmed asparagus with olive oil, salt, and pepper.
3. Heat a skillet over medium heat. Add the marinated tempeh and sear for about 4-5 minutes on each side until golden brown.
4. Add the asparagus to the skillet and cook for another 5-7 minutes, stirring occasionally, until tender.
5. Serve with lemon slices on the side for a refreshing finish.