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Home  /  FOOD & DRINK  /  22 Easy High Protein Meal Prep Ideas to Add to Your Meal Rotation
FOOD & DRINK

22 Easy High Protein Meal Prep Ideas to Add to Your Meal Rotation

By Silvy January 8, 2023
Easy High Protein Meal Prep Ideas
Lentil Greek Salad with Dill Sauce/Pinch of Yum

No matter what type of lifestyle you lead, whether you’re a busy parent or gym goer, usually when we get home our energy is already drained enough to prepare meals let alone healthy meals. I know all you want to do is to grab something, heat it, and chow it down. There are many best ways to have that, but the perfect option is with these high protein meal prep ideas!

Incorporating high protein meals into your diet is important for recovering from exercise, building muscle, keeping your body functioning at a high level, and most importantly will keep your belly full. And meal prepping will help you do that easier.

When life gets a little bit hectic, these healthy meal prep recipes are a great way to get a delicious and versatile meal on the table. All these meals are packed with protein, amazing nutrients, and fiber to help you reach your goals!

22 Delicious High Protein Meal Prep Ideas

1. Honey Sesame Chicken Lunch Bowls

Honey Sesame Chicken Lunch Bowls

Start your diet by prepping these popular high protein meals! Made with broccoli, snap peas, and chicken breasts tossed in a sweet and savory honey sesame sauce – It’s a meal that will leave you feeling totally well-nourished and refreshed. Best of all, you can easily swap the protein, carbs, and veggies to your liking!

Per Serving: Calories: 483 kcal | Fat: 14 g | Protein: 32 g | Carbs: 58 g. (Via Sweet Peas and Saffron)

2. Keto Snack Box

Keto Snack Box

Packed full of protein, veggies, and healthy fats, these low carb meal prep snack boxes are a great way to have something to eat in a hurry! Hard-boiled eggs, sliced turkey, cucumbers, tomatoes, and cheese are the ingredients you will need to make this easy recipe.

Per Serving: Calories: 319 kcal | Fat: 23 g | Protein: 24 g | Carbs: 4 g. (Via Food Lovin’ Family)

3. Meal Prep Unstuffed Pepper Bowls

Meal Prep Unstuffed Pepper Bowls

Do you love stuffed pepper bowls but don’t have time to cook it? Well, you are going to love this unstuffed pepper skillet! Instead of taking the time to stuff the peppers and bake them in the oven, this recipe keeps it simple by cooking everything on the stovetop.

Made with ingredients like ground beef, rice, diced tomatoes, zucchini, and bell peppers, this healthy food has all the flavors of stuffed peppers, but with way less work! Total shortcuts!

Per Serving: Calories: 645 kcal | Fat: 22 g | Protein: 32 g | Carbs: 77 g. (Via Project Meal Plan)

4. Southwest Sweet Potato, Kale, and Black Bean Skillet

Southwest Sweet Potato, Kale and Black Bean Skillet

If you struggle to get a delicious, healthy, protein-packed breakfast in the morning, this Southwest sweet potato skillet has got you covered. Calls for black beans, green curly kale, and sweet potatoes.

This nutritious meal is a savory breakfast option you can meal prep for busy weekdays – plus, it’s vegan-friendly!

Per Serving: Calories: 293 kcal | Fat: 5 g | Protein: 14 g | Carbs: 51 g. (Via The Recipe Well)

Related: 18 Easy Vegan Sandwich Recipes That Are So Tasty

5. Cheeseburger Bowls

Cheeseburger Bowls

Have you ever had a cheeseburger in a bowl? Never? Then you have to add this to your high protein meal prep recipes list!

Loaded with 30 grams of protein and contains fresh veggies, red onion, cheddar cheese, and bacon. This delicious meal will have you ditching the traditional style Cheeseburger this week. You can even add Doritos as a fun way to add a little additional crunch.

Per Serving: Calories: 473 kcal | Fat: 33 g | Protein: 31 g | Carbs: 15 g. (Via Wholesome Made Easy)

6. Baked Tempeh Brown Rice Bowls

Baked Tempeh Brown Rice Bowls

Another delicious vegan meal that you need to add to your diet meal plan. Perfectly marinated and juicy baked tempeh paired with brown rice, broccoli, and cabbage slaw makes a colorful, filling, and high protein meal. If you like tempeh, you definitely will love this dish.

Per Serving: Calories: 262 kcal | Fat: 9 g | Protein: 13 g | Carbs: 36 g. (Via Running on Real Food)

7. Cilantro Lime Chicken with Cauliflower Rice

Meal Prep Cilantro Lime Chicken with Cauliflower Rice

This delicious meal recipe features boneless skinless chicken breast, lime juice, honey, olive oil, cherry tomatoes, and spices served atop steamed cauliflower rice.

This cilantro lime chicken is fresh, filling, perfectly flavored, and everything you’ve ever wanted in a chicken recipe. Best part? It can be eaten hot or cold!

Per Serving: Calories: 378 kcal | Fat: 21 g | Protein: 32 g | Carbs: 16 g. (Via Fit Foodie Finds)

8. Wasabi Glazed Salmon Power Salad

Meal Prep Wasabi Glazed Salmon Power Salad

Are you tired of constantly having chicken for lunch? Try this beautiful meal prep salmon power bowl. Your taste buds would love this.

Radishes, shredded carrots, Napa cabbage, and edamame make this meal crunchy and full of flavors. Not only that, but this meal is also gluten-free and contains enough protein. This colorful bowl is guaranteed will brighten your day!

Per Serving (2 cups): Calories: 379 kcal | Fat: 21.3 g | Protein: 26.2 g | Carbs: 17 g. (Via Healthy Seasonal Recipes)

Related: 30 Easy Salmon Recipes for a Tasty and Filling Meal

9. Slow Cooker Butter Chicken

Slow Cooker Butter Chicken

These delicious bowls are made with just 4 simple ingredients including chicken thighs, coconut milk, tomato sauce, and spices but they’re so satisfying and full of flavor.

Once you try this creamy, rich, and totally luxurious slow cooker butter chicken you will wonder how you could ever think that meal prep is hard! This flavorful dish is super easy to make and about to be a staple in your routine.

Per Serving: Calories: 379 kcal | Fat: 21.3 g | Protein: 26.2 g | Carbs: 17 g. (Via Sweet Peas and Saffron)

10. Greek Meatball Bowls

Greek Meatball Bowls

These awesome Greek meatballs are what you need for your next meal prepping!

Packed with ground beef, Greek yogurt, feta cheese, lettuce, and red bell pepper and can be made in 40 minutes, make this meal prep low-carb high-protein meal yields a delicious, filling, and healthy dish! These meatball bowls are a delicious addition to your lunch or dinner rotation!

Per Serving: Calories: 532 kcal | Fat: 37 g | Protein: 39 g | Carbs: 12 g. (Via Her Highness Hungry Me)

11. Cajun Chicken and Sausage Skillet

Cajun Chicken and Sausage Skillet

Looking for an easy one-pot recipe? This Cajun chicken skillet is packed with nutrients and protein to fuel you up for the rest of the day and another good thing about this recipe is: it only takes under 30 minutes to make this dish!

You can swap the pasta with protein noodles if you’re trying to build muscle mass and get the most out of your high-protein diet. Meal prep can’t be easier than that!

Per Serving (2 cups): Calories: 447 kcal | Fat: 11 g | Protein: 42 g | Carbs: 46 g. (Via Fixed on Fresh)

12. Slow Cooker Carnitas Burrito Bowls

Slow Cooker Carnitas Burrito Bowls

If you like using a slow cooker and are a fan of rice bowl and pork recipes, then you absolutely will go crazy with this amazing recipe.

Even though the ingredient list seems long enough and the prep time is around 30 minutes, don’t worry because the crockpot does the rest of the work for you to make the tastiest, fall-off-the-bone tender pulled pork with minimal effort and maximum flavor!

Per Serving : Calories: 700 kcal | Fat: 31 g | Protein: 39 g | Carbs: 84 g. (Via Fit Foodie Finds)

13. Meal Prep Breakfast Taco Scramble

Meal Prep Breakfast Taco Scramble

Save yourself some time in the morning with these delicious meal prep breakfast bowls.

Scramble eggs, baked potatoes, turkey taco meat, salsa, and shredded cheese are all bundled up together in an airtight container. Ready in an hour, you’ll have a healthy, high-protein, tasty, grab-and-go breakfast every morning of the week. You will definitely make this again and again!

Per Serving : Calories: 450 kcal | Fat: 19 g | Protein: 46 g | Carbs: 24.5 g. (Via Skinny Taste)

Related: 30 Keto Breakfast Ideas You Can Easily Try This Morning

14. Lasagna Stuffed Shells

Lasagna Stuffed Shells

Your weight loss meal plans don’t always have to be simple, you can still make an easy recipe that looks fancy enough to bring to work, like this super quick and simple version of lasagna!

This delicious and healthy meal prep is like your favorite lasagna but without the layer. The shells are filled with ground turkey, Swiss cheese, and spaghetti sauce. Who says you can’t eat healthily and have all the flavor that you want?

Per Serving : Calories: 490 kcal | Fat: 17 g | Protein: 46 g | Carbs: 41 g. (Via What’s for Meal Prep)

15. Cottage Cheese Tuna Salad

Cottage Cheese Tuna Salad

Another great source of protein that you can add to your high protein meals is tuna! Blended cottage cheese and seasonings are tossed with tuna, celery, and radishes and paired with carrot noodles for a refreshing and filling meal.

You might be thinking that a combination of cottage cheese and tuna salad sounds weird, but believe me, once you try it you won’t be disappointed! An easy and delicious lunchtime meal-prep solution perfect for any protein lover.

Per Serving : Calories: 337 kcal | Fat: 11 g | Protein: 43 g | Carbs: 14 g. (Via Skinny Fitalicious)

16. One Pan Crispy Pork Chops and Roasted Vegetables

One Pan Crispy Pork Chops and Roasted Vegetables

Stuck in a dinner rut? It’s time to change your meal prep game a bit by making these incredible crispy pork chops your family will love.

Boneless pork chops, vegetables, herbs, breadcrumbs, and a sheet pan are what you need to make this super easy and tasty.

Warning: You’re going to want to eat these awesome pork chops for dinner almost every week once you try them!

Per Serving : Calories: 385 kcal | Fat: 16 g | Protein: 28 g | Carbs: 37 g. (Via Meal Prep on Fleek)

17. Lemon Roasted Salmon with Sweet Potatoes and Broccolini

Lemon Roasted Salmon with Sweet Potatoes and Broccolini

Covered in a lemon garlic butter sauce, and served with sweet potatoes and broccolini, this roasted salmon meal prep is simple and easy yet tastes fantastic.

Whip them up on a Sunday and you’ll have healthy meals ready to go for the week’s lunches. I’m sure your coworkers are going to be really jealous when they see and smell this divine meal prep.

Per Serving : Calories: 282 kcal | Fat: 14.7 g | Protein: 20.6 g | Carbs: 17.6 g. (Via Little Spice Jar)

18. Shrimp Buddha Bowl

Shrimp Buddha Bowl

These Shrimp Meal Prep Bowls are about to become your go-to meal prep recipe for the week! With perfectly seasoned shrimp, baked butternut squash, quinoa, a side of asparagus and kale, and then topped off with some kind of dressing to bring it all together. This balanced meal really jazzes up lunches on the go.

Per Serving : Calories: 389 kcal | Fat: 13 g | Protein: 40 g | Carbs: 29 g. (Via Peanut Butter and Fitness)

19. Lentil Greek Salad with Dill Sauce

Lentil Greek Salad with Dill Sauce

Lentils, tomatoes, and cucumbers are a pretty basic meal, but when combined together with pepperoncini and fresh dill yogurt sauce it becomes a crunchy and filling salad with a slight kick that makes this meal prep delicious.

Per Serving : Calories: 278 kcal | Fat: 6.9 g | Protein: 27.3 g | Carbs: 26.1 g. (Via Pinch of Yum)

20. Korean-Inspired Turkey Meal Prep Bowls

Korean Inspired Ground Turkey Meal Prep

If you’ve never made a ground turkey before especially in a sweet and savory Korean-inspired sauce, you should definitely give this recipe a try. A simple soy sauce, honey, sesame oil, and red pepper flakes are what you need to deliver big satisfaction to this lean meat.

So, if you’re looking to mix up your high protein meal prep plan for weekday meals, give this Asian-inspired ground turkey meal prep bowls a go.

Per Serving : Calories: 380 kcal | Fat: 7 g | Protein: 28 g | Carbs: 52 g. (Via Sweet Peas and Saffron)

21. Vegan Meditteranean Meal Prep

Vegan Meditteranean Meal Prep

Greek tofu marinated and seared to perfection and then paired with couscous mixture and homemade tzatziki made with tofu. Yup, you hear that right! The tzatziki is made with tofu. Sounds slightly strange but I promise it’s delicious, easy to make, and healthier.

This high protein meal is prepped in under 30 minutes making it perfect for quick & easy meal prep! Totally satisfying!

Per Serving : Calories: 637 kcal | Fat: 26 g | Protein: 44.5 g | Carbs: 57 g. (Via That Vegan Babe)

22. Meal Prep High Protein Chicken Salad

Meal Prep High Protein Chicken Salad

Chicken breast canned, Greek yogurt, green bell pepper, red grapes, lemon juice, sage, and thyme make an easy-to-prep, mayo-free, and egg-free quick light meal or appetizer.

Add this healthy chicken salad to your next meal prep list for school lunches, post-workout snacks, or picnics in the park. Or save it for emergency nights when you need a quick speedy meal.

Per Serving : Calories: 129 kcal | Fat: 2 g | Protein: 20 g | Carbs: 5 g. (Via Skinny Fitalicious)

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Tags: Diet High Protein Meal Meal Prep Ideas
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Silvy

Hi, I'm Silvy and welcome to my little piece of the internet. I find joy in knowing about many things, especially about food recipes, DIY, self-care and room decor. Through this blog, I share things that I love and hope you find something that you'll love too.

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