15 High Protein Meal Prep Ideas You Can Make in Just 20 Minutes

Need a quick and easy way to boost your protein intake without spending hours in the kitchen? This lazy high protein meal prep guide is just what you need! Packed with delicious, simple recipes that you can whip up in 20 minutes or less, you’ll have nutritious meals ready to go in no time. Let’s get cooking!

Cottage Cheese and Pineapple Bowl

This Cottage Cheese and Pineapple Bowl is a quick and tasty option for meal prep. It combines creamy cottage cheese with sweet pineapple chunks, making it a delightful snack or light meal. The freshness of the pineapple adds a tropical twist, while the cottage cheese packs a protein punch.

To make this bowl, simply scoop some cottage cheese into a bowl and top it with fresh pineapple pieces. A sprig of mint adds a pop of color and a hint of freshness. It’s perfect for breakfast, a post-workout snack, or even dessert!

Ingredients

• 1 cup cottage cheese
• 1/2 cup fresh pineapple, diced
• Fresh mint leaves for garnish

Instructions

1. In a bowl, add the cottage cheese.
2. Top with diced pineapple.
3. Garnish with fresh mint leaves.
4. Enjoy immediately or store in the fridge for later!

Tuna Salad Lettuce Wraps

Tuna salad lettuce wraps are a quick and tasty meal that’s perfect for busy days. They’re light, refreshing, and packed with protein, making them a great choice for lunch or a snack. The crisp lettuce provides a satisfying crunch, while the tuna salad is creamy and full of flavor.

In the image, you can see vibrant green lettuce leaves filled with a colorful tuna salad mix. The combination of tuna, diced apples, and peppers adds a delightful twist to the traditional recipe. This dish is not only easy to prepare but also visually appealing, making it a hit at any gathering.

To whip up these wraps, you just need a few simple ingredients and about 20 minutes of your time. They’re perfect for meal prep, allowing you to enjoy healthy meals throughout the week without the hassle.

Ingredients

• 1 can of tuna, drained
• 1/4 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1/2 cup diced apples
• 1/4 cup diced red bell pepper
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste
• 4 large lettuce leaves (like romaine or butter lettuce)

Instructions

1. In a bowl, mix together the drained tuna, Greek yogurt, and Dijon mustard until well combined.
2. Add the diced apples, red bell pepper, and parsley. Stir gently to combine.
3. Season with salt and pepper to taste.
4. Take a lettuce leaf and spoon the tuna salad mixture into the center.
5. Wrap the lettuce around the filling and enjoy!

Egg and Spinach Breakfast Cups

Egg and Spinach Breakfast Cups are a quick and tasty way to kickstart your day. These little cups are packed with protein and nutrients, making them perfect for meal prep. You can whip them up in just 20 minutes, which is ideal for busy mornings.

Each cup features a crispy outer layer filled with fresh spinach and a perfectly baked egg. The combination is not only delicious but also visually appealing. You can customize them by adding cheese or your favorite spices for an extra flavor boost.

These breakfast cups are easy to store and reheat, making them a great option for meal prep. Just pop them in the fridge and grab one on your way out the door. They’re perfect for a quick breakfast or a snack anytime!

Ingredients

• 6 large eggs
• 2 cups fresh spinach
• 1 cup shredded cheese (optional)
• 1 package of pre-made pastry dough
• Salt and pepper to taste
• Olive oil for greasing

Instructions

1. Preheat your oven to 375°F (190°C).
2. Grease a muffin tin with olive oil.
3. Roll out the pastry dough and cut it into circles to fit the muffin tin.
4. Place the dough circles into the muffin tin, pressing down gently.
5. Fill each cup with fresh spinach and a sprinkle of cheese if using.
6. Crack an egg into each cup, being careful not to break the yolk.
7. Season with salt and pepper.
8. Bake for 15-20 minutes or until the egg is set to your liking.
9. Let cool slightly before removing from the tin.
10. Enjoy warm or store in the fridge for later!

Greek Yogurt Parfait with Berries

This Greek Yogurt Parfait is a quick and tasty way to enjoy a high-protein meal. It’s perfect for breakfast or a snack. The layers of creamy yogurt, crunchy granola, and fresh berries create a delightful mix of flavors and textures.

Start with a base of Greek yogurt, which is packed with protein. Then, add your favorite granola for some crunch. Finally, top it off with a variety of berries like strawberries, blueberries, raspberries, and blackberries. This combination not only looks beautiful but also provides a boost of vitamins and antioxidants.

Making this parfait is super easy. Just layer the ingredients in a glass, and you’re ready to go. It’s a perfect meal prep option that can be made in just 20 minutes. Enjoy it right away or store it in the fridge for later!

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries, blackberries)
• 1 tablespoon honey (optional)

Instructions

1. In a glass or bowl, start by adding 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 over the granola.
4. Repeat the layers until you reach the top of the glass.
5. If desired, drizzle honey on top for added sweetness.
6. Serve immediately or refrigerate for later enjoyment.

Turkey and Vegetable Skillet

The Turkey and Vegetable Skillet is a quick and healthy meal that packs a punch of flavor and nutrition. In just 20 minutes, you can whip up a colorful dish filled with tender turkey and vibrant veggies. This skillet is perfect for those busy weeknights when you want something satisfying without spending hours in the kitchen.

Start by sautéing bite-sized pieces of turkey in a hot skillet until they’re golden brown. Then, toss in a mix of your favorite vegetables like bell peppers, zucchini, and carrots. The combination not only looks great but also offers a variety of textures and tastes. Season it all with some herbs and spices to elevate the flavors.

This meal is not just high in protein but also loaded with vitamins and minerals from the vegetables. It’s a great way to meal prep for the week, ensuring you have a healthy option ready to go. Serve it over rice or quinoa for a complete meal that will keep you full and energized.

Ingredients

• 1 lb ground turkey
• 1 cup bell peppers, chopped
• 1 cup zucchini, diced
• 1 cup carrots, sliced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the ground turkey and cook until browned, about 5-7 minutes.
3. Stir in the bell peppers, zucchini, and carrots. Cook for another 5-7 minutes until the vegetables are tender.
4. Season with garlic powder, onion powder, salt, and pepper. Mix well.
5. Remove from heat and garnish with fresh parsley if desired. Serve warm.

Chickpea and Avocado Mash

Chickpea and avocado mash is a quick and tasty dish that packs a protein punch. This vibrant green dip is not only delicious but also super easy to whip up in just 20 minutes. The creamy texture of the avocado blends perfectly with the nutty flavor of chickpeas, making it an ideal snack or meal addition.

To make this mash, you’ll need ripe avocados, canned chickpeas, lime juice, garlic, and a few spices. The combination creates a smooth and creamy dip that pairs well with tortilla chips, veggies, or even as a spread on toast.

Here’s how to make it:

Ingredients

• 2 ripe avocados
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 lime, juiced
• 1 clove garlic, minced
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish
• Tortilla chips for serving

Instructions

1. In a bowl, mash the avocados with a fork until smooth.
2. Add the chickpeas and continue to mash until combined but still slightly chunky.
3. Mix in lime juice, minced garlic, cumin, salt, and pepper.
4. Stir until everything is well blended.
5. Garnish with fresh cilantro and serve with tortilla chips.

Shrimp Stir-Fry with Broccoli

This shrimp stir-fry is a quick and tasty option for meal prep. With vibrant colors and fresh ingredients, it’s not just healthy but also super easy to whip up. The combination of shrimp, broccoli, and red bell peppers creates a delightful mix of flavors and textures.

Start by heating a bit of oil in a pan. Toss in the shrimp and let them cook until they turn pink. Then, add the broccoli and red bell peppers. These veggies not only add crunch but also a boost of nutrients. Stir everything together and season with soy sauce or your favorite stir-fry sauce for that extra kick.

This dish is perfect for busy days. You can make a big batch in just 20 minutes and store it for the week. Pair it with brown rice or quinoa for a complete meal. Enjoy the ease of meal prep with this delicious shrimp stir-fry!

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 3 tablespoons soy sauce
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the shrimp and cook for 2-3 minutes until they turn pink.
3. Stir in the broccoli and red bell pepper. Cook for another 3-4 minutes until the veggies are tender-crisp.
4. Add garlic and ginger, stirring for about 30 seconds until fragrant.
5. Pour in the soy sauce, mixing everything well. Season with salt and pepper to taste.
6. Serve hot or let it cool before storing in meal prep containers.

One-Pan Chicken and Quinoa

This one-pan chicken and quinoa dish is a lifesaver for busy weeknights. It’s quick, healthy, and packed with protein. The golden chicken sits atop a fluffy bed of quinoa, surrounded by colorful veggies. You’ll love how everything cooks together, making cleanup a breeze!

The combination of chicken, quinoa, and fresh vegetables creates a balanced meal that’s both satisfying and nutritious. The bright colors of the peppers and zucchini add a fun touch, while the lemon gives it a refreshing zing. Plus, you can easily customize it with your favorite veggies!

Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups chicken broth
• 1 red bell pepper, diced
• 1 yellow zucchini, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish
• 1 lemon, sliced

Instructions

1. Heat olive oil in a large pan over medium heat. Season chicken breasts with garlic powder, salt, and pepper. Add to the pan and cook for about 5 minutes on each side until golden brown.
2. Remove the chicken and set aside. In the same pan, add quinoa and chicken broth. Bring to a boil.
3. Once boiling, reduce heat to low and add the diced vegetables. Place the chicken on top, cover, and simmer for about 15 minutes until the quinoa is fluffy and the chicken is cooked through.
4. Garnish with fresh parsley and serve with lemon slices for an extra burst of flavor.

Black Bean and Corn Salsa

This Black Bean and Corn Salsa is a colorful and tasty addition to your meal prep. It’s packed with protein and fiber, making it a healthy choice that’s super easy to whip up. The vibrant mix of black beans, corn, and fresh veggies not only looks great but also tastes amazing. Plus, it pairs perfectly with tortilla chips for a quick snack or as a topping for your favorite dishes.

To make this salsa, you’ll need just a few simple ingredients. The best part? You can have it ready in about 20 minutes! Just chop up some bell peppers, mix in canned black beans and corn, and toss everything together with lime juice and cilantro for a refreshing kick.

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) corn, drained
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the black beans, corn, diced bell peppers, and red onion.
2. Add the chopped cilantro and lime juice, mixing well to combine.
3. Season with salt and pepper to taste.
4. Let the salsa sit for about 10 minutes to allow the flavors to meld.
5. Serve with tortilla chips or as a topping for tacos or salads.

Protein-Packed Smoothie Bowl

If you’re looking for a quick and tasty way to boost your protein intake, a smoothie bowl is a fantastic option. This protein-packed smoothie bowl is not only easy to whip up, but it also looks gorgeous and tastes amazing. Imagine a creamy base topped with fresh fruits and crunchy nuts. It’s a feast for the eyes and the taste buds!

The image shows a beautifully arranged smoothie bowl. It features a creamy, nutty base, likely made from bananas and yogurt, topped with vibrant strawberries, blueberries, and a sprinkle of nuts and seeds. This bowl is perfect for breakfast or a snack, providing a good balance of protein, healthy fats, and carbohydrates.

Making this smoothie bowl is a breeze. You can customize it with your favorite fruits and toppings. It’s a great way to use up any leftover fruits in your kitchen. Plus, it’s a fun way to get kids involved in meal prep!

Ingredients

• 1 banana
• 1 cup Greek yogurt
• 1/2 cup almond milk
• 1 tablespoon peanut butter
• 1 tablespoon honey (optional)
• 1/2 cup strawberries, sliced
• 1/2 cup blueberries
• 2 tablespoons granola
• 1 tablespoon chia seeds

Instructions

1. Blend the banana, Greek yogurt, almond milk, peanut butter, and honey in a blender until smooth.
2. Pour the smoothie mixture into a bowl.
3. Top with sliced strawberries, blueberries, granola, and chia seeds.
4. Enjoy immediately for a refreshing and nutritious meal!

Salmon and Asparagus Foil Packs

Salmon and asparagus foil packs are a fantastic way to enjoy a healthy meal without much fuss. This dish is not only quick to prepare but also packed with protein and nutrients. The vibrant colors of the salmon and asparagus make it visually appealing, and the lemon slices add a refreshing touch.

To make these foil packs, you simply place fresh salmon fillets on a bed of asparagus, season them, and top with lemon slices. Wrapping them in foil allows the flavors to meld beautifully while keeping everything moist and tender. Plus, cleanup is a breeze!

Ingredients

• 4 salmon fillets
• 1 pound asparagus, trimmed
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 lemon, sliced

Instructions

1. Preheat your grill or oven to 400°F (200°C).
2. Cut four pieces of aluminum foil, large enough to wrap the salmon and asparagus.
3. Place a handful of asparagus in the center of each foil piece.
4. Top the asparagus with a salmon fillet.
5. Drizzle olive oil over the salmon and asparagus, then sprinkle with garlic powder, salt, and pepper.
6. Place lemon slices on top of the salmon.
7. Fold the foil over the salmon and asparagus to create a sealed packet.
8. Place the foil packs on the grill or in the oven and cook for about 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
9. Carefully open the foil packs and serve hot. Enjoy your delicious and healthy meal!

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats are a quick and tasty way to kickstart your day. This meal is packed with protein and flavor, making it perfect for busy mornings. Just imagine waking up to a jar filled with creamy oats, sweet bananas, and rich peanut butter. It’s like having dessert for breakfast!

Making these oats is super simple. You just mix a few ingredients, let them sit overnight, and you’re good to go. The best part? You can customize it with your favorite toppings or add-ins. Whether you like a sprinkle of cinnamon or a handful of nuts, the options are endless!

Here’s how to whip up this delicious meal prep in no time:

Ingredients

• 1 cup rolled oats
• 2 cups milk (or a dairy-free alternative)
• 1 ripe banana, mashed
• 1/4 cup peanut butter
• 2 tablespoons honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Extra banana slices and peanuts for topping

Instructions

1. In a mixing bowl, combine the rolled oats, milk, mashed banana, peanut butter, honey (if using), vanilla extract, and salt. Stir well until everything is mixed.
2. Divide the mixture into jars or containers with lids. Make sure to leave some space at the top for expansion.
3. Seal the jars and place them in the fridge overnight, or for at least 4 hours.
4. In the morning, give the oats a good stir. Top with extra banana slices and peanuts before enjoying!

Zucchini Noodles with Pesto Chicken

Looking for a quick and tasty meal? Zucchini noodles with pesto chicken are a perfect choice! This dish is light yet satisfying, making it great for any time of the day. The vibrant colors of the fresh ingredients really pop, making your plate look as good as it tastes.

Start with spiralized zucchini for a low-carb twist on traditional pasta. Toss it with juicy grilled chicken, drizzled with flavorful pesto. Cherry tomatoes add a burst of sweetness, while fresh basil leaves bring a refreshing touch. This meal is not just about taste; it’s also packed with protein and nutrients.

In just 20 minutes, you can whip up this delicious dish. Perfect for meal prep, it keeps well in the fridge for a couple of days. Enjoy it warm or cold, and feel free to customize it with your favorite veggies or proteins!

Ingredients

• 2 medium zucchinis, spiralized
• 2 chicken breasts, grilled and sliced
• 1/2 cup pesto sauce
• 1 cup cherry tomatoes, halved
• Fresh basil leaves for garnish
• Salt and pepper to taste

Instructions

1. Spiralize the zucchinis and set aside.
2. Grill the chicken breasts until cooked through, then slice them.
3. In a large bowl, combine the zucchini noodles, grilled chicken, and pesto sauce. Toss until well coated.
4. Add the cherry tomatoes and mix gently.
5. Season with salt and pepper to taste.
6. Serve immediately, garnished with fresh basil leaves.

Quinoa and Black Bean Salad

This quinoa and black bean salad is a perfect meal prep option. It’s colorful, packed with protein, and takes only 20 minutes to whip up. The vibrant mix of quinoa, black beans, and fresh veggies creates a delightful dish that’s both filling and nutritious.

The salad features fluffy quinoa as its base, which is rich in protein and fiber. Black beans add even more protein, making this a great choice for anyone looking to boost their intake. Toss in some diced bell peppers, green onions, and fresh cilantro for a burst of flavor and crunch. A squeeze of lime juice ties everything together, adding a refreshing zing.

This dish is not only quick to prepare but also versatile. You can enjoy it as a main dish, a side, or even as a filling for wraps. Plus, it stores well in the fridge, making it ideal for meal prep.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 cup green onions, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 2 tablespoons olive oil
• 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 water is absorbed. Fluff with a fork.
2. Mix the Salad: In a large bowl, combine the cooked quinoa, black beans, diced bell peppers, green onions, and cilantro.
3. Add Dressing: Drizzle lime juice and olive oil over the salad. Season with salt and pepper. Toss everything together until well combined.
4. Serve: Enjoy immediately or store in the fridge for up to 3 days. This salad tastes even better after the flavors meld together!

Spicy Lentil Soup

Spicy lentil soup is a fantastic choice for a quick, high-protein meal. This dish is not only hearty but also packed with flavor. The rich, warm tones of the soup, combined with the fresh herbs on top, make it visually appealing and inviting. You can see the vibrant colors of the lentils, tomatoes, and spices, all simmered together to create a comforting bowl of goodness.

This soup is perfect for meal prep. You can whip it up in just 20 minutes, making it a go-to for busy days. Pair it with some crusty bread, and you have a complete meal that’s satisfying and nutritious.

Ingredients

• 1 cup lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, and carrot. Sauté until the onion is translucent.
2. Add the rinsed lentils, diced tomatoes, vegetable broth, cumin, paprika, and cayenne pepper. Stir well.
3. Bring the mixture to a boil, then reduce heat and let it simmer for about 15 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste. If you like a smoother texture, blend a portion of the soup.
5. Serve hot, garnished with fresh cilantro and enjoy with crusty bread.