The Ultimate Guide to High Protein Meal Prep

The Ultimate Guide to High Protein Meal Prep

Nov 16, 2023

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The Ultimate Guide to High Protein Meal Prep

Eating enough protein is crucial for building muscle, losing fat, and feeling satisfied throughout the day. But it can be hard to get enough protein when life gets busy. That's where high protein meal prep comes in!


Meal prepping protein-packed meals ahead of time makes it easy to stay on track with your health goals, even when you don't have time to cook. In this ultimate guide, you'll discover the benefits of high protein meal prepping, find 10 delicious high protein meal prep recipe ideas, and learn tips for easy, healthy meal prep you can stick to all week long.


Why Is High Protein Meal Prep So Important?

First, let's look at why getting enough protein should be a priority, and how meal prepping can help you meet your daily protein needs:

  • Builds and Repairs Muscle: Protein provides the amino acids your body needs to maintain, build, and repair muscle tissue, especially if you are strength training. Meal prepping ensures you have enough protein readily available.
  • Helps Lose Fat: Protein is the most satiating macronutrient, keeping you feeling fuller for longer. This can prevent overeating and unhealthy snacking between meals when you have protein-rich choices on hand.
  • Provides Long Lasting Energy: Unlike carbs which quickly spike then crash your blood sugar, protein provides a slow, steady supply of energy that lasts. Your meal prep protein sources will fuel you.
  • Convenient and Portable: Meal prepped protein foods are easy to pack as snacks, lunches, or heat up for quick dinners when you're busy. No protein shakes required!
  • Saves Time and Money: Take advantage of bulk items, batch cook once or twice a week, and save time and money in the long run.


As you can see, getting adequate protein daily is crucial, and meal prep is the easiest way to make that happen consistently. Keep reading for high protein meal prep ideas!


10 High Protein Meal Prep Recipes To Try

The key to easy high protein meal prepping is choosing recipes packed with protein sources like chicken, eggs, Greek yogurt, cottage cheese, protein powder, beans, lentils, tofu and more. Here are some of the best high protein meal prep ideas:


1. Greek Yogurt Chicken Meal Prep Bowls


  • Chicken breast - excellent source of lean protein
  • Greek yogurt - high in protein, provides creaminess
  • Vegetables - broccoli, tomatoes, etc for nutrients
  • Whole grain - brown rice, quinoa, farro for complex carbs


This customizable bowl packs protein, fiber, and nutrients. Change up veggies and grains!

greek chicken bowl


Recipe


Ingredients:

  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
  • 1 cup plain Greek yogurt
  • 1 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 cup brown rice
  • 1 cup quinoa
  • 1 cup broccoli florets
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1 avocado, diced
  • 2 tbsp fresh parsley, chopped


Instructions:

  1. In a bowl, combine the Greek yogurt, lemon juice, garlic, oregano, salt and pepper. Add the chicken and mix well to coat. Cover and marinate for 30 minutes up to overnight.
  2. Cook the brown rice and quinoa according to package directions. Let cool.
  3. Preheat oven to 400°F. Line a baking sheet with parchment paper.
  4. Arrange marinated chicken on prepared baking sheet and bake for 15-20 minutes until cooked through and browned.
  5. Layer 1/4 cup each of the rice, quinoa, broccoli, tomatoes, cucumber, and avocado into meal prep containers. Top with 4-5 pieces of baked chicken.
  6. Sprinkle with fresh parsley before sealing and refrigerating up to 5 days.
  7. When ready to eat, microwave until heated through, about 2 minutes. Stir before eating.


Make this Greek yogurt chicken meal prep recipe on Sunday and have delicious high protein lunches and dinners ready to enjoy all week! Leftover chicken also makes great additions to salads, wraps, pizza and more.


2. Overnight Oats With Protein Powder

  • Oats - great source of carbohydrates
  • Protein powder - easy way to add plant-based protein
  • Greek yogurt - quintessential protein
  • Berries - antioxidants and natural sweetness

Make high protein overnight oats in advance for an easy grab-and-go breakfast.

Overnight oats with protein powder

Recipe


Ingredients:

  • 1 cup rolled oats
  • 1 scoop (25-30g) vanilla protein powder
  • 1⁄2 cup plain Greek yogurt
  • 1⁄2 cup milk of choice (dairy, almond, etc.)
  • 1 tbsp chia seeds
  • 1⁄2 cup mixed berries
  • 1⁄2 banana, sliced
  • 1 tsp cinnamon
  • 1 tbsp maple syrup or honey (optional)

Instructions:

  1. In a medium bowl, combine the oats, protein powder, Greek yogurt, milk, chia seeds, berries, banana, cinnamon and sweetener if using.
  2. Divide the mixture evenly into 4-6 airtight meal prep containers.
  3. Seal and refrigerate overnight, or for at least 5 hours.
  4. In the morning, give the oats a stir, adding more milk if needed to reach desired consistency.
  5. Enjoy chilled or microwave for 1 minute until warmed through.


Make ahead these protein-packed overnight oats on Sunday night and have an easy, nutritious breakfast ready to grab and go in the morning!


The protein powder and Greek yogurt provide a double dose of protein to keep you full and satisfied all morning.


3. Tuna and Crackers Protein Snack

  • Tuna - budget-friendly canned protein source
  • Whole grain crackers - unprocessed carbs
  • Vegetables like lettuce for crunch

Quick and easy snack when you need protein fast. Swap in chicken, egg salad, or cheese for variety.

tuna crackers


Recipe


Ingredients:

  • 1 can (5oz) tuna fish in water, drained
  • 2 tbsp mayonnaise
  • 1 tsp dijon mustard
  • 1 stalk celery, finely diced
  • 1 tbsp red onion, finely diced
  • 1⁄4 tsp black pepper
  • 6 whole grain crackers
  • Romaine lettuce leaves

Instructions:

  1. In a small bowl, mix together the tuna, mayonnaise, mustard, celery, onion, and black pepper until well combined.
  2. Set out 6 crackers and top each with about 1/3 cup of the tuna salad mixture.
  3. Top with romaine lettuce leaves or use instead of crackers and serve immediately, or store in an airtight container in the fridge for up to 5 days.
  4. Enjoy this protein packed snack on-the-go or paired with vegetables and hummus for a more complete lunch or dinner option.
  5. Try swapping in shredded rotisserie chicken, egg salad, smashed chickpeas, or Greek yogurt cream cheese for variety.

This tuna and crackers snack is simple to throw together, provides 12g protein per serving, and the whole grains give you sustained energy. It's the perfect high protein snack to meal prep ahead for the week!


4. Burrito Bowls Meal Prep

  • Ground turkey or lean ground beef
  • Beans - fiber and vegetarian protein
  • Rice, veggies, seasonings
  • Avocado

Build your own burrito bowls for a customizable high protein meal prep recipe.

Fajita


Recipe


Burrito Bowl Meal Prep Makes: 6 servings

Ingredients:

  • 1 lb 90% lean ground turkey or ground beef
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 (15oz) can black beans, rinsed and drained
  • 3 cups cooked brown rice
  • 1 avocado, diced
  • 2 cups shredded romaine lettuce
  • 1/2 cup shredded cheese (cheddar or Mexican blend)
  • Salsa, plain Greek yogurt, hot sauce for serving


Instructions:

  1. In a large skillet over medium heat, cook ground turkey/beef breaking it up with a wooden spoon as it cooks, until no longer pink, about 6-8 minutes. Drain excess fat.
  2. To the pan, add olive oil, garlic, onion, and bell pepper. Cook 5 minutes until softened.
  3. Add spices and black beans. Cook 2 minutes more.
  4. Divide brown rice between 6 meal prep containers. Top with turkey/beef mixture, avocado, lettuce, cheese.
  5. Seal containers and store in the fridge for up to 5 days.
  6. When ready to eat, microwave until heated through, about 2 minutes. Top with salsa, Greek yogurt and hot sauce.


Customize your burrito bowls by swapping different veggies, beans, grains and protein sources each week for delicious variety!


5. Protein Pancakes

  • Cottage cheese or Greek yogurt - boosts protein
  • Oats - complex carbohydrates
  • Eggs - one of the best protein sources
  • Protein powder (optional)

Start your day right with these easy, high protein flapjacks. Serve with nut butter and fruit.

Plain protein pancakes


Recipe


Ingredients:

  • 1 cup cottage cheese or Greek yogurt
  • 1 cup old fashioned oats
  • 2 eggs
  • 2 scoops (50g) vanilla protein powder (optional)
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1 banana, mashed
  • Cooking spray or butter for greasing pan


Toppings:

  • Nut butter
  • Fresh berries
  • Maple syrup or honey
  • Chopped nuts


Instructions:

  1. In a blender, combine the cottage cheese/yogurt, oats, eggs, protein powder if using, baking powder, cinnamon, vanilla and banana. Blend until smooth.
  2. Lightly grease a griddle or skillet and preheat over medium heat.
  3. Scoop batter onto skillet using about 1/4 cup per pancake. Cook 2-3 minutes per side until golden brown.
  4. Serve pancakes warm topped with nut butter, berries, syrup and nuts as desired.
  5. To meal prep, store cooked pancakes in the fridge up to 4 days. Reheat in microwave or toaster until warmed through.


With 2 eggs and a scoop of protein powder, each protein packed pancake provides around 15-20g of protein. Make a batch on Sunday to enjoy all week long!


6. Mason Jar Breakfast Parfaits

  • Greek yogurt
  • Berries
  • Granola
  • Nuts like almonds

Prep ahead single serving parfaits stacked with protein and fiber to grab and go in the morning.

Yogurt with granola and raspberries


Recipe


Ingredients:

  • 3 cups plain Greek yogurt
  • 2 cups mixed berries
  • 1 cup granola
  • 1⁄2 cup slivered almonds
  • 1 tbsp chia seeds (optional)
  • 1 tbsp honey or maple syrup (optional)


Instructions:

  1. In six 1-pint sized mason jars, evenly divide the Greek yogurt between each jar, filling them about 1/3 full.
  2. Top the yogurt in each jar with 1/3 cup mixed berries.
  3. Sprinkle 2-3 tbsp granola over the berries in each jar, then top with almonds.
  4. If desired, drizzle 1 tsp honey or maple syrup over each parfait. Top with chia seeds.
  5. Seal the jars and store in the refrigerator until ready to eat, up to 5 days.
  6. When ready to eat, give the parfait a stir to combine the layers. Enjoy for a nutritious on-the-go breakfast!


With protein from the Greek yogurt, fiber from the berries and granola, and healthy fats from the nuts, these make the perfect balanced morning meal.


Customize each parfait with your favorite flavors and textures!


7. Chicken Fajita Meal Prep

  • Chicken breast - grill or bake in bulk
  • Onions and bell peppers - fiber and flavor
  • Beans - vegetarian protein option
  • Tortillas, rice - whole grain carbs


Versatile fajita mix and match meal ideas. Swap steak for chicken for more protein.

Chicken Fajitas


Recipe


Ingredients:

  • 1 lb boneless skinless chicken breasts, sliced into strips
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 onion, sliced
  • 2 tbsp olive oil
  • 3 garlic cloves, minced
  • 2 tsp chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/4 tsp cayenne pepper
  • Salt and pepper to taste
  • 15 oz can black beans, drained and rinsed
  • Cooked brown rice or whole wheat tortillas
  • Shredded cheese, Greek yogurt, salsa for serving

Instructions:

  1. In a ziplock bag, combine chicken with 2 tbsp olive oil and seasonings. Marinate 30 minutes to overnight.
  2. Heat remaining olive oil in a skillet over medium high heat. Add peppers and onion. Cook 5 minutes until starting to soften.
  3. Add garlic and cook 1 minute more. Transfer veggie mix to a plate.
  4. Add marinated chicken. Cook 7-10 minutes until chicken is cooked through and browned.
  5. Return veggies to pan and add black beans. Cook 2 minutes to heat through.
  6. Divide chicken fajita mix between meal prep containers along with brown rice or tortillas.
  7. Top with desired toppings when ready to eat. Refrigerate up to 5 days.


Feel free to swap steak for the chicken to change up the protein source. Heat up and serve in tortillas, over rice or greens, or as a salad topper.


Easy, flavorful meal prep!


8. Quinoa Power Bowl Meal Prep

  • Cooked quinoa - protein-packed whole grain
  • Beans
  • Roasted veggies
  • Avocado


Customize these nourishing bowls with your favorite add-ins. Chickpeas and quinoa offer vegetarian protein.

quinoa bowl


Recipe


Ingredients:

For the Quinoa:

  • 1 cup quinoa
  • 2 cups water
  • Pinch of salt

For the Roasted Veggies:

  • 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, zucchini)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon dried herbs (e.g., thyme, rosemary, oregano)

For the Beans:

  • 1 can (15 oz) of your favorite beans (e.g., black beans, chickpeas, kidney beans)
  • 1 clove garlic, minced
  • 1 teaspoon olive oil
  • Salt and pepper to taste

For Assembly:

  • 2 ripe avocados, sliced
  • Fresh lemon or lime juice (for avocado)
  • Optional toppings: cherry tomatoes, cucumber slices, red onion, fresh herbs (e.g., cilantro, parsley)


Instructions:

1. Cook Quinoa:

  • Rinse quinoa under cold water in a fine-mesh strainer.
  • In a medium saucepan, bring 2 cups of water to a boil.
  • Stir in quinoa and a pinch of salt.
  • Reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa has absorbed all the water.
  • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

2. Roast Veggies:

  • Preheat your oven to 425°F (220°C).
  • Toss the mixed vegetables with olive oil, salt, pepper, and dried herbs on a baking sheet.
  • Roast for 20-25 minutes or until they are tender and slightly browned, stirring once halfway through.

3. Prepare Beans:

  • In a small skillet, heat olive oil over medium heat.
  • Add minced garlic and sauté for a minute until fragrant.
  • Add the canned beans (drained and rinsed) to the skillet and cook for 2-3 minutes until heated through.
  • Season with salt and pepper.

4. Assemble the Bowls:

  • In meal prep containers or bowls, divide the cooked quinoa into equal portions.
  • Top each portion with the roasted veggies, sautéed beans, and sliced avocado.
  • Squeeze fresh lemon or lime juice over the avocado to prevent browning.
  • Add any optional toppings you like, such as cherry tomatoes, cucumber slices, red onion, or fresh herbs.

5. Store and Enjoy:

  • Seal the meal prep containers and store them in the refrigerator for up to 4-5 days.
  • When ready to eat, simply reheat in the microwave or enjoy cold.


These Quinoa Power Bowl Meal Prep containers are customizable and provide a healthy and protein-packed meal option for busy days.


Feel free to experiment with different veggies, beans, and toppings to suit your taste preferences!


9. Protein Smoothie Meal Prep

  • Protein powder
  • Greek yogurt
  • Milk or nut milk
  • Banana, berries, spinach


Make a big batch of protein rich smoothies to grab from the fridge and blend up quick.

protein smoothie

Recipe


Ingredients:

  • 2 scoops of your favorite protein powder (whey, plant-based, etc.)
  • 1 cup Greek yogurt
  • 2 cups milk or nut milk (adjust for desired thickness)
  • 1 ripe banana
  • 1 cup mixed berries (e.g., strawberries, blueberries, raspberries)
  • Handful of fresh spinach leaves
  • Optional sweetener: honey, maple syrup, or agave nectar (to taste)
  • Ice cubes (if desired)

Instructions:

1. Prepare Ingredients:

  • Peel and slice the ripe banana.
  • Wash the mixed berries.
  • Measure out the protein powder, Greek yogurt, and milk.

2. Blend the Smoothie Base:

  • In a blender, combine the Greek yogurt, milk, banana, mixed berries, and fresh spinach leaves.
  • If you prefer a sweeter smoothie, you can add a drizzle of honey, maple syrup, or agave nectar to taste.

3. Add Protein Powder:

  • Add the protein powder to the blender.
  • Blend again until all ingredients are well combined and the smoothie is creamy.

4. Adjust Consistency:

  • If the smoothie is too thick, you can add more milk or nut milk to reach your desired consistency.
  • If you prefer a colder smoothie, you can also add ice cubes and blend until smooth.

5. Portion into Containers:

  • Pour the protein smoothie into individual airtight containers or jars with lids. Make sure to leave some space at the top for expansion when freezing.


6. Store and Enjoy:

  • Seal the containers and store them in the freezer.
  • When you're ready to enjoy a protein smoothie, simply remove a container from the freezer and transfer it to the refrigerator the night before or a few hours before you plan to consume it.
  • Shake or stir the smoothie well before blending to ensure a consistent texture.

7. Blend and Enjoy:

  • When it's time to enjoy your protein smoothie, pour the contents into a blender and blend until smooth.
  • You can also add extra fresh fruits, nuts, or seeds as toppings if desired.


This Protein Smoothie Meal Prep allows you to have nutritious and protein-rich smoothies ready to go whenever you need a quick and healthy meal or snack.


It's a convenient way to support your fitness and nutrition goals.


10. Tofu Stir Fry

  • Tofu - plant-based protein
  • Brown rice - whole grain
  • Lots of veggies - broccoli, carrots, onions, etc


Prep stir fry protein with tofu instead of meat for a vegan meal prep recipe.


With so many options, it's easy to prep different high protein meals every week!

Tofu and Vegatable Stir Fry Tofu and Vegatable Stir Fry Tofu Stir Fry stock pictures, royalty-free photos & images

Recipe


Ingredients:

For the Tofu Marinade:

  • 14 oz (400g) extra-firm tofu, cubed
  • 2 tablespoons soy sauce or tamari (for a gluten-free option)
  • 1 tablespoon rice vinegar
  • 1 tablespoon maple syrup or agave nectar
  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • 1 teaspoon sesame oil (optional)
  • Salt and pepper to taste

For the Stir Fry:

  • 1 cup brown rice
  • 2 cups water
  • 2 tablespoons vegetable oil (for stir-frying)
  • 2 cups mixed vegetables (e.g., broccoli florets, sliced carrots, sliced onions, bell peppers)
  • 1 tablespoon soy sauce or tamari
  • 1 tablespoon cornstarch (optional, for thickening the sauce)
  • Sesame seeds and chopped green onions for garnish (optional)

Instructions:

1. Marinate the Tofu:

  • In a bowl, whisk together the soy sauce (or tamari), rice vinegar, maple syrup (or agave nectar), minced garlic, grated ginger, sesame oil (if using), salt, and pepper.
  • Add the cubed tofu to the marinade and gently toss to coat.
  • Let the tofu marinate for at least 15-30 minutes, or longer if possible (even overnight for better flavor absorption).

2. Cook Brown Rice:

  • Rinse the brown rice under cold water.
  • In a saucepan, combine the rinsed rice and water.
  • Bring to a boil, then reduce the heat to low, cover, and simmer for about 45-50 minutes or until the rice is cooked and the water is absorbed.
  • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

3. Sauté Tofu and Veggies:

  • In a large skillet or wok, heat vegetable oil over medium-high heat.

  • Add the marinated tofu cubes and cook until they are browned and crispy on all sides. Remove the tofu from the skillet and set it aside.

  • In the same skillet, add more oil if needed and stir-fry the mixed vegetables until they are tender-crisp, about 3-4 minutes.

4. Prepare Sauce:

  • In a small bowl, whisk together 1 tablespoon of soy sauce (or tamari) and cornstarch (if using).
  • Pour the sauce into the skillet with the vegetables and stir well.
  • Return the cooked tofu to the skillet and toss everything together to coat with the sauce.

5. Serve and Garnish:

  • Divide the cooked brown rice among meal prep containers.
  • Top each container with the tofu and vegetable stir-fry.
  • Garnish with sesame seeds and chopped green onions if desired.

6. Store and Enjoy:

  • Seal the meal prep containers and store them in the refrigerator for up to 4-5 days.
  • When ready to eat, simply reheat in the microwave or enjoy cold.


This Tofu Stir Fry with Brown Rice and Veggies is a high-protein, vegan meal prep option that's both delicious and nutritious.


It's versatile, and you can customize it with your favorite vegetables and sauces.


Tips for Easy High Protein Meal Prep

Now that you have plenty of meal ideas to choose from, let's look at some tips to make your high protein meal prepping easy and successful all week long:

  • Choose the Right Protein Sources: Focus on lean meats like chicken and turkey, fatty fish like salmon, eggs, Greek yogurt, protein powder, beans, lentils and tofu.
  • Pair with Complex Carbs: Brown rice, quinoa, oats and sweet potatoes help provide sustained energy from high protein meals.
  • Add Healthy Fats: Salmon, nuts, seeds, avocado, olive and coconut oil boost flavor and satisfaction.
  • Prep for the Week: Cook 2-3 high protein meals in bulk on Sunday to have ready for the week ahead.
  • Store Properly: Use meal prep containers and be sure to refrigerate protein foods within 2 hours of cooking.
  • Switch It Up: Try new proteins, recipes and seasoning combinations each week to avoid boredom.
  • Make it Easy: Simplify recipes with pre-cooked proteins or whole grains when possible for quick assembly.
  • Prep Produce: Chop veggies and fruit ahead of time so meals are ready to throw together.
  • Double Up Recipes: Make extra servings of dinners to use for lunches or freeze half.
  • Customize: Prepare basic proteins, grains and veggies separately so meals can be assembled as bowls, salads, wraps, etc.


While it takes some planning, prepping high protein meals ahead sets you up for a successful week of hitting your nutrition goals!


High Protein Meal Prep Recipes To Build Muscle and Lose Fat

The bottom line is that getting enough protein should be a priority if your goals include building lean muscle and losing body fat. Prepping protein-packed meals ahead of time is the best strategy to make that happen consistently.


I hope this guide gave you plenty of high protein meal prep ideas and tips to start meal prepping like a pro!


Choose a variety of recipes that work for your preferences each week, prep key ingredients in advance, and assemble healthy meals on-the-go.

Your body and wallet will thank you for taking the time to meal prep.


No more worrying about getting enough protein or resorting to fast food when you're busy. Try out some of these high protein meal prep recipes today!


High Protein Meal Prep FAQ


What are some high protein meal prep ideas?

There are lots of tasty and convenient high protein meal prep ideas to choose from. Greek chicken meal prep bowls are one excellent high-protein option.


Simply marinate chicken breast in Greek yogurt, roast, and serve over greens, tomatoes, chickpeas, and tzatziki. Yogurt provides extra protein. Overnight oats are another easy high-protein breakfast to make ahead.


Combine oats, chia seeds, milk, yogurt, and fruit and portion into containers to grab-and-go.


What should I know before starting meal prep?

Before diving into meal prep, think about your goals and nutrition needs. Are you trying to build muscle, lose weight, or just eat healthier?


Meal prepping takes some prep ahead of time, so be sure to set aside time to shop, prep, cook, and pack meals.



Have the right storage containers ready to go.


Consider your schedule and when you’ll be able to eat the meals.


How can I add more protein to my diet?

The best ways to increase your protein intake include choosing high-protein foods like Greek yogurt, cottage cheese, eggs, poultry, fish, and plant-based proteins.


Getting at least 25-30 grams of protein per meal is recommended, so aim for a palm-sized serving at each meal.


Adding protein powder to foods like oatmeal, pancakes or smoothies can also boost your protein easily.


What are some high-protein breakfast options to meal prep?

Greek yogurt protein bowls, overnight protein oats, egg muffins, and protein pancakes or waffles make excellent high protein breakfast meal prep options.


Hard boil a dozen eggs on Sunday to use all week. Cook sausage patties or turkey bacon ahead too. Pair with avocado, nut butter, berries, and nuts.


Should I meal prep high-protein lunches?

Yes, lunches tend to be when protein intake falls short, so prepping high-protein lunches is smart.


Mason jar salads with chicken or tuna, burrito bowls, lentil soup, quinoa bowls and grilled chicken wraps or sandwiches work well.


Stick to leaner proteins like turkey, chicken or seafood.


What are some good high protein dinner meal prep recipes?

For dinner, focus on lean proteins like sirloin steak, pork tenderloin, salmon, shrimp, chicken thighs or white fish.


Pair with veggies and grains like rice, quinoa or sweet potato.


Teriyaki beef bowls, turkey meatballs with zucchini noodles, and lemon herb salmon with asparagus are all tasty high-protein dinner meal prep options.


How can I stay satisfied on a high protein diet?

Eating enough protein is key for staying satisfied between meals.


Get at least 30g per meal. Include healthy fats like olive oil, avocado, nuts and nut butter in meals too.


Pair proteins with fiber-rich carbohydrate sources like quinoa or brown rice to help you feel full. Stay hydrated with water.


What if I want plant-based high protein meal prep ideas?

There are many vegetarian and vegan sources of protein to meal prep.


Tofu, tempeh, edamame, lentils, beans, Greek yogurt, eggs, milk and cheese can all fit into a vegetarian diet.


Vegans can use more tofu, beans, lentils, quinoa, seitan, and meat substitutes like Beyond Meat's products.


Can I meal prep high protein snacks too?

Absolutely! Snacks are a great way to increase your daily protein intake.


Try making chia pudding with Greek yogurt and fruit to grab on-the-go.


Energy bites with oats, nut butter, and protein powder also make the perfect high protein snack to meal prep. Boil eggs ahead of time for an easy protein-packed snack too.


I hope these high protein meal prep tips have given you some helpful ideas and answered your questions! Let me know if you need any other meal prep advice.