15 High Protein Meal Prep Ideas

Meal prepping is a game-changer for anyone looking to up their protein intake without spending hours in the kitchen. Here are 15 tasty and easy meal prep ideas packed with protein to keep you satisfied and energized throughout the week. From savory bowls to hearty snacks, these recipes will help you stay on track while enjoying delicious meals!

Cottage Cheese and Berry Parfait

This Cottage Cheese and Berry Parfait is a delightful way to enjoy a high-protein meal. It features layers of creamy cottage cheese, fresh berries, and crunchy granola. The vibrant colors of the strawberries and blueberries make it visually appealing, while the textures create a satisfying experience. Perfect for breakfast or a snack, this parfait is not only tasty but also packed with nutrients.

To make this parfait, simply layer cottage cheese with your choice of berries and a sprinkle of granola. The combination of protein from the cottage cheese and the antioxidants from the berries makes it a smart choice for anyone looking to boost their protein intake.

Ingredients

• 1 cup cottage cheese
• 1/2 cup strawberries, sliced
• 1/2 cup blueberries
• 1/4 cup granola
• 1 tablespoon honey (optional)
• Fresh mint leaves for garnish

Instructions

1. In a glass or bowl, start by adding a layer of cottage cheese.
2. Add a layer of sliced strawberries and blueberries on top of the cottage cheese.
3. Sprinkle a layer of granola over the berries.
4. Repeat the layers until the glass is filled, finishing with a layer of berries and granola on top.
5. If desired, drizzle honey over the top for added sweetness.
6. Garnish with fresh mint leaves before serving.

Turkey and Sweet Potato Skillet

This Turkey and Sweet Potato Skillet is a fantastic meal prep option packed with protein and flavor. The combination of tender turkey and sweet potatoes creates a hearty dish that’s perfect for any day of the week. The vibrant colors of the sweet potatoes and the juicy turkey make this dish not only nutritious but also visually appealing.

Cooking this skillet is simple and quick. Start by sautéing the turkey until it’s browned. Then, add in the sweet potatoes and let them cook until they’re tender. Season with your favorite spices and herbs to elevate the taste. This dish is great for meal prep because it stores well and can be easily reheated.

Enjoy this dish on its own or serve it with a side salad for a complete meal. It’s a great way to fuel your body with healthy ingredients while keeping your meal prep exciting.

Ingredients

• 1 pound ground turkey
• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish
• 1 tablespoon olive oil

Instructions

1. Heat olive oil in a large skillet over medium heat. Add chopped onion and garlic, cooking until softened.
2. Add ground turkey to the skillet. Cook until browned, breaking it apart with a spoon.
3. Stir in diced sweet potatoes, paprika, cumin, salt, and pepper. Mix well.
4. Cover the skillet and cook for about 15-20 minutes, stirring occasionally, until sweet potatoes are tender.
5. Garnish with fresh cilantro before serving. Enjoy your healthy meal!

Lemon Garlic Chicken with Asparagus

Lemon Garlic Chicken with Asparagus is a fantastic meal prep option. This dish is not only high in protein but also packed with flavor. The grilled chicken breast, seasoned with lemon and garlic, pairs perfectly with tender asparagus. This meal is simple to prepare and makes for a great lunch or dinner throughout the week.

In the image, you can see a beautifully grilled chicken breast with attractive grill marks, accompanied by vibrant green asparagus. The lemon slice adds a fresh touch, hinting at the zesty flavor profile of the dish. This meal prep idea is perfect for those looking to eat healthy without sacrificing taste.

Preparing this dish is straightforward. Start by marinating the chicken in a mixture of lemon juice, garlic, and spices. Grill it until cooked through, and while that’s happening, sauté or steam the asparagus. This combination not only looks appealing but also provides a balanced meal with protein and veggies.

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste
• 1 bunch asparagus, trimmed
• 1 lemon, sliced (for garnish)

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, minced garlic, lemon juice, salt, and pepper. Add the chicken breasts and let them marinate for at least 30 minutes.
2. Grill the Chicken: Preheat the grill to medium-high heat. Grill the marinated chicken for about 6-7 minutes on each side or until fully cooked.
3. Prepare the Asparagus: While the chicken is grilling, steam or sauté the asparagus in a pan with a little olive oil, salt, and pepper until tender, about 5 minutes.
4. Serve: Once the chicken is done, slice it and serve it alongside the asparagus. Garnish with lemon slices for an extra burst of flavor.

Beef and Broccoli Stir-Fry

Beef and broccoli stir-fry is a classic dish that packs a punch in both flavor and nutrition. This meal is perfect for meal prep, as it stores well and is quick to reheat. The combination of tender beef, vibrant broccoli, and a savory sauce makes it a favorite for many.

In the image, you can see a colorful arrangement of diced beef, fresh broccoli, and a hint of carrot, all tossed together in a delicious sauce. The meal is served with noodles, making it a complete and satisfying option for lunch or dinner.

This dish is not just tasty; it’s also high in protein, making it ideal for those looking to boost their intake. Plus, it’s easy to customize with your favorite veggies or sauces!

Ingredients

• 1 pound beef sirloin, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 cup carrots, sliced
• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Cooked noodles or rice, for serving

Instructions

1. Marinate the Beef: In a bowl, combine beef, soy sauce, oyster sauce, and cornstarch. Let it sit for 15 minutes.
2. Cook the Beef: Heat 1 tablespoon of oil in a large pan over medium-high heat. Add the marinated beef and cook until browned, about 5 minutes. Remove from the pan and set aside.
3. Stir-Fry the Veggies: In the same pan, add the remaining oil. Stir in garlic and ginger, cooking for 30 seconds. Add broccoli and carrots, stir-frying until tender, about 3-4 minutes.
4. Combine: Return the beef to the pan and mix everything well. Cook for an additional 2 minutes to heat through.
5. Serve: Serve the stir-fry over cooked noodles or rice. Enjoy your delicious and protein-packed meal!

Egg Muffins with Spinach and Feta

Egg muffins are a fantastic way to pack protein into your meal prep. These little bites are not only easy to make but also super versatile. The image shows delicious egg muffins filled with vibrant spinach and creamy feta cheese, perfect for a quick breakfast or snack.

Using simple ingredients, you can whip these up in no time. They are baked in muffin tins, which makes them easy to portion and store. Just pop them in the fridge or freezer, and you’re set for the week!

These muffins are great for busy mornings. You can grab one on your way out the door or enjoy it with a side of fruit for a balanced meal. Plus, they are a hit with both kids and adults!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup green onions, chopped (optional)

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
3. Add the chopped spinach, feta cheese, and green onions to the egg mixture. Stir gently to combine.
4. Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Lentil and Vegetable Stew

Lentil and vegetable stew is a hearty and nutritious dish that’s perfect for meal prep. This stew is packed with protein from lentils and loaded with colorful vegetables. It’s not only filling but also very easy to make. You can enjoy it on its own or pair it with some crusty bread for a complete meal.

The image shows a warm bowl of lentil stew, rich in color and texture. You can see the tender lentils mixed with vibrant vegetables like bell peppers and garnished with fresh cilantro. The bread in the background adds a nice touch, perfect for dipping into the stew.

This recipe is great for busy days. You can make a big batch and store it in the fridge or freezer. It reheats well, making it a convenient option for lunch or dinner throughout the week.

Ingredients

• 1 cup dried lentils (green or brown)
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, cooking until softened.
3. Add the diced carrot, bell pepper, and zucchini. Sauté for about 5 minutes until the vegetables begin to soften.
4. Stir in the lentils, diced tomatoes, vegetable broth, cumin, and paprika. Bring to a boil.
5. Reduce the heat and let it simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally.
6. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro.

Spicy Chickpea and Quinoa Bowls

Spicy Chickpea and Quinoa Bowls are a fantastic way to pack in protein and flavor. This dish features a vibrant mix of chickpeas, quinoa, and fresh veggies, all topped with a creamy sauce. The colors in the bowl are eye-catching, with bright red peppers, green cucumbers, and fresh herbs like cilantro. The chickpeas add a hearty texture, while the quinoa provides a nutritious base.

Making this meal is simple and quick. Start by cooking the quinoa according to package instructions. While that’s cooking, roast the chickpeas with your favorite spices for a crunchy texture. Once everything is ready, assemble your bowl with a generous portion of quinoa, roasted chickpeas, and a variety of fresh vegetables. Drizzle with a tahini or yogurt sauce for an extra kick.

This meal is not just tasty; it’s also great for meal prep. You can make a big batch and store it in the fridge for quick lunches or dinners throughout the week. Enjoy it warm or cold, making it a versatile option for any time of the year.

Ingredients

• 1 cup quinoa
• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 red bell pepper, sliced
• 1 cucumber, sliced
• 1/2 red onion, thinly sliced
• Fresh cilantro for garnish
• Tahini or yogurt sauce for drizzling

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 until water is absorbed. Fluff with a fork.
2. Roast the Chickpeas: Preheat your oven to 400°F (200°C). Toss the chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until crispy.
3. Prepare the Veggies: While the chickpeas are roasting, slice the red bell pepper, cucumber, and red onion.
4. Assemble the Bowls: In a bowl, layer the quinoa, roasted chickpeas, and fresh veggies. Drizzle with tahini or yogurt sauce and garnish with cilantro.
5. Serve: Enjoy immediately or store in the fridge for meal prep!

Salmon with Quinoa and Kale Salad

This dish is a perfect blend of flavors and nutrients. The salmon is beautifully cooked, sitting atop a bed of fluffy quinoa and fresh kale. The vibrant colors make it visually appealing, while the lemon wedges add a refreshing touch. This meal is not only high in protein but also packed with vitamins and minerals.

Salmon is known for its omega-3 fatty acids, which are great for heart health. Quinoa is a fantastic source of complete protein and fiber, making it a great base for any meal. Kale is loaded with antioxidants and adds a nice crunch to the salad. Together, they create a balanced meal that is satisfying and delicious.

To prepare this dish, you’ll want to start by cooking the quinoa according to package instructions. While that’s cooking, season the salmon with salt and pepper, then pan-sear or bake it until it’s flaky and cooked through. For the kale, simply massage it with a bit of olive oil and lemon juice to soften it up. Once everything is ready, combine the quinoa and kale in a bowl, place the salmon on top, and garnish with lemon wedges.

Ingredients

• 2 salmon fillets
• 1 cup quinoa
• 2 cups water or broth
• 2 cups kale, chopped
• 1 tablespoon olive oil
• 1 lemon, cut into wedges
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a pot, combine quinoa and water or broth. Bring to a boil, then reduce heat and simmer for about 15 minutes until the quinoa is fluffy.
2. Prepare the Salmon: Season the salmon fillets with salt and pepper. Cook in a skillet over medium heat or bake in the oven at 400°F (200°C) for about 12-15 minutes until cooked through.
3. Massage the Kale: In a bowl, combine chopped kale with olive oil and a squeeze of lemon juice. Massage the kale for a few minutes until it softens.
4. Assemble the Dish: In a plate, layer the quinoa and kale. Top with the cooked salmon and garnish with lemon wedges.

Zucchini Noodles with Turkey Meatballs

Zucchini noodles, or zoodles, are a fantastic low-carb alternative to traditional pasta. They soak up flavors beautifully and pair perfectly with turkey meatballs. This dish is not only high in protein but also packed with nutrients. The vibrant colors and fresh ingredients make it a feast for the eyes as well as the palate.

The turkey meatballs are juicy and flavorful, thanks to a mix of herbs and spices. Combined with a rich tomato sauce, this meal is both satisfying and healthy. Plus, it’s easy to prepare ahead of time, making it a great option for meal prep.

To make this dish, you’ll spiralize fresh zucchini into noodles and cook them lightly. The turkey meatballs are baked until golden, then simmered in a delicious marinara sauce. Serve it all together for a delightful meal that’s sure to impress!

Black Bean and Corn Salad

This Black Bean and Corn Salad is a colorful and nutritious option for meal prep. Packed with protein from black beans and bursting with flavor from fresh ingredients, it’s perfect for a quick lunch or a side dish at dinner.

The salad features a delightful mix of black beans, sweet corn, and fresh herbs. The bright colors and fresh ingredients make it visually appealing and tasty. You can enjoy it on its own or as a topping for tacos or grilled chicken.

Plus, it’s super easy to make! Just toss everything together, and you’re good to go. It’s a great way to add some variety to your meal prep routine while keeping things healthy.

Ingredients

• 1 can black beans, drained and rinsed
• 1 can corn, drained
• 1/2 red bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the black beans, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Let it sit for about 10 minutes to allow the flavors to meld.
5. Serve chilled or at room temperature. Enjoy!

Greek Yogurt Chicken Salad

Greek yogurt chicken salad is a tasty and healthy option for meal prep. This dish combines tender chicken with creamy Greek yogurt, making it a protein-packed choice. The vibrant colors of diced red peppers and fresh greens make it visually appealing, too!

Using Greek yogurt instead of mayonnaise adds a tangy flavor while keeping it lighter. It’s perfect for lunch or a quick snack. You can wrap it in lettuce leaves for a refreshing crunch or serve it on whole-grain bread for a filling sandwich.

This salad is not only delicious but also easy to make. Simply cook your chicken, mix it with yogurt and veggies, and you’re set for the week. It’s a great way to stay on track with your protein goals!

Ingredients

• 2 cups cooked chicken, diced
• 1 cup plain Greek yogurt
• 1/2 cup diced red bell pepper
• 1/4 cup chopped green onions
• 1/4 cup diced celery
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Leafy greens for serving

Instructions

1. In a large bowl, combine the diced chicken, Greek yogurt, red bell pepper, green onions, and celery.
2. Add lemon juice, garlic powder, salt, and pepper. Mix well until everything is coated.
3. Chill in the refrigerator for at least 30 minutes to let the flavors meld.
4. Serve on a bed of leafy greens or in a sandwich.

Baked Chicken Thighs with Brussels Sprouts

Baked chicken thighs with Brussels sprouts make for a simple yet satisfying meal prep option. The chicken thighs are juicy and flavorful, while the Brussels sprouts add a nice crunch and earthy taste. This dish is perfect for anyone looking to boost their protein intake without spending hours in the kitchen.

To make this meal, you’ll want to start with some high-quality chicken thighs. They’re packed with protein and stay moist during baking. Pair them with fresh Brussels sprouts, which are rich in vitamins and minerals. Roasting both together allows the flavors to meld beautifully.

Simply season the chicken with your favorite spices, toss the Brussels sprouts in olive oil, and roast everything on a sheet pan. This method not only makes cleanup easy but also ensures that your meal is ready in no time. It’s a great option for busy weekdays or meal prepping for the week ahead.

Ingredients

• 4 chicken thighs, bone-in and skin-on
• 1 pound Brussels sprouts, halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 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, salt, and pepper.
3. Place the chicken thighs on a baking sheet. Season them with garlic powder, paprika, salt, and pepper.
4. Add the Brussels sprouts around the chicken on the baking sheet.
5. Bake for 35-40 minutes, or until the chicken is cooked through and the Brussels sprouts are tender and caramelized.
6. Let it cool slightly before serving. Enjoy your protein-packed meal!

Peanut Butter Protein Balls

Peanut Butter Protein Balls are a fantastic snack option for anyone looking to boost their protein intake. These little bites are not only tasty but also super easy to make. Perfect for meal prep, they can be stored in the fridge for a quick grab-and-go option. The combination of peanut butter and protein powder gives them a rich flavor while keeping you satisfied.

These protein balls are versatile, too! You can customize them with your favorite add-ins like chocolate chips, dried fruits, or seeds. They’re great for post-workout fuel or as a midday snack. Plus, they take just a few minutes to whip up, making them a go-to recipe for busy days.

Ingredients

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

Instructions

1. In a large bowl, mix together the peanut butter, honey, and protein powder until well combined.
2. Add the rolled oats and mix until everything is evenly incorporated.
3. If using, fold in the chocolate chips and chopped nuts or seeds.
4. Using your hands, form the mixture into small balls, about 1 inch in diameter.
5. Place the balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
6. Once set, transfer them to an airtight container and store in the fridge for up to a week.

Shrimp Tacos with Avocado Salsa

These shrimp tacos are a fantastic way to enjoy a high-protein meal. The shrimp are tender and flavorful, paired perfectly with a fresh avocado salsa. The combination of lime, cilantro, and avocado adds a refreshing touch that makes each bite delightful.

To make these tacos, you’ll need some simple ingredients. The shrimp are the star, but the avocado salsa really elevates the dish. You can easily prepare these tacos ahead of time, making them perfect for meal prep. Just pack the shrimp and salsa separately to keep everything fresh until you’re ready to eat.

Here’s how to whip up these tasty tacos:

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1 avocado, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup cilantro, chopped
• Juice of 1 lime

Instructions

1. Season the Shrimp: In a bowl, toss the shrimp with olive oil, chili powder, garlic powder, cumin, salt, and pepper.
2. Cook the Shrimp: Heat a skillet over medium heat. Add the seasoned shrimp and cook for about 2-3 minutes on each side until pink and cooked through.
3. Prepare the Salsa: In a separate bowl, combine diced avocado, red onion, cilantro, and lime juice. Mix gently to combine.
4. Warm the Tortillas: Heat the corn tortillas in a dry skillet for about 30 seconds on each side until warm.
5. Assemble the Tacos: Place a few shrimp in each tortilla and top with avocado salsa. Serve immediately and enjoy!

Tofu Stir-Fry with Mixed Vegetables

Tofu stir-fry is a fantastic way to pack in protein while enjoying a colorful mix of vegetables. This dish is not only healthy but also quick to prepare, making it perfect for meal prep. The image shows a vibrant bowl filled with cubed tofu, bright bell peppers, and fresh broccoli, all tossed together in a delicious sauce.

Using tofu as the main protein source is a great choice for those looking to add more plant-based options to their diet. It absorbs flavors well and provides a satisfying texture. Pairing it with a variety of vegetables ensures you get a range of nutrients while keeping your meals exciting.

To make this dish, you can customize the vegetables based on what you have on hand. Bell peppers, broccoli, and snap peas are great options, but feel free to add your favorites! The key is to stir-fry everything quickly over high heat to keep the veggies crisp and colorful.

Ingredients

• 14 oz firm tofu, cubed
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and set aside.
2. Heat the Oil: In a large skillet or wok, heat the olive oil over medium-high heat.
3. Cook the Tofu: Add the cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes. Remove from the skillet and set aside.
4. Stir-Fry the Vegetables: In the same skillet, add garlic and ginger. Sauté for about 30 seconds, then add the bell peppers and broccoli. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
5. Combine and Season: Return the tofu to the skillet. Pour in the soy sauce and toss everything together. Cook for another 2 minutes. Season with salt and pepper to taste.
6. Serve: Enjoy your tofu stir-fry warm, or let it cool for meal prep containers!