20 High Protein Meal Prep Ideas
1. Greek Yogurt Bowls
A protein-packed Greek yogurt bowl is the perfect easy high protein breakfast. Nonfat plain Greek yogurt provides a substantial serving of protein to kickstart your day. Paired with fiber-rich berries, omega-3-rich chia seeds, protein-packed nuts and customizable sweeteners, this bowl has it all. The berries provide antioxidants along with natural sweetness to balance the tangy yogurt. Chia seeds lend a fun, pudding-like texture while releasing more nutrients and fiber. Top it all off with crunchy nuts for fat and protein. This combo makes for a nutritious and balanced breakfast packed with protein.
Ingredients:
- Greek yogurt
- Berries
- Chia seeds
- Nuts
Recipe
2. Veggie Egg Muffins
For an easy high protein breakfast, make a batch of veggie egg muffins. Simply whisk eggs together and pour over your choice of vegetables and cheese baked right into a muffin tin. The options are endless – try combinations like spinach and feta, broccoli and cheddar or bell pepper and onion. Not only are they customizable based on what’s available, but they are also easily adaptable to different diets, like dairy-free or low-carb. Freeze them to quickly reheat anytime.
Ingredients:
- Eggs
- Vegetables
- Cheese
Recipe
3. Burrito Bowls
Loaded burrito bowls pack all of your favorite ingredients together into an easy, meal prep-friendly bowl. Cook up brown rice along with pinto or black beans, preparing them plain or seasoned with spices like cumin. Layer over fresh salsa and diced avocado along with other toppings like eggs, cheese or crispy tortilla chips. The protein-rich beans and rice along with fiber-filled fresh veggies make this a nutrient power bowl bursting with flavors. Easily adaptable, this meal prep staple never disappoints.
Ingredients:
- Brown rice
- Beans
- Salsa
- Avocado
- Tortilla chips
Recipe
4. Chicken Spinach Salad
Transform boring greens into a hearty high protein lunch by loading up a spinach salad base with savory chicken and nutrient-dense toppers. Grilled chicken breast provides the protein punch which gets augmented with crunchy nuts, juicy berries and even crumbled feta or goat cheese for healthy fats. Creamy avocado works too. The bed of fresh spinach greens adds an abundance of antioxidants, making this salad both delicious and nutritious. It’s protein and produce coming together in perfect harmony.
Ingredients:
- Chicken
- Spinach
- Berries
- Nuts
- Feta cheese
Recipe
5. Overnight Oats
Make a high protein and high fiber breakfast in minutes by preparing overnight oats. Simply mix together old fashioned oats with milk and Greek yogurt then allowing it to soak overnight. The oats soften while absorbing the flavors and creaminess. Come morning, mix in chia seeds, nuts and fruit for added nutrition before devouring. The chia seeds lend even more protein and fiber for prolonged fullness while the fruit adds natural sweetness. This easy homemade meal delivers a substantial serving of protein.
Ingredients:
- Rolled oats
- Milk
- Greek yogurt
- Chia seeds
- Fruit
Recipe
6. Tuna Salad Wraps
For an easy high protein lunch, wrap up flavorful tuna salad into a fiber-rich whole grain wrap along with your favorite veggies. The tuna salad starts simply by mixing together canned tuna with mayonnaise and seasoning to taste before layering it over crisp lettuce leaves and adding tomato, onion or bean sprouts. Wrap it all up for a meal full of protein, healthy fats and fiber to keep you satisfied for hours. It comes together quickly for an easy weekday lunch.
Ingredients:
- Tuna salad
- Whole grain wrap
- Lettuce
- Tomatoes
Recipe
7. Protein Smoothies
For a high protein breakfast or snack made in minutes, blend up a nutrient-dense protein smoothie. They provide complete versatility based on your personal tastes and diet. Simply pick a base like Greek yogurt or cottage cheese then mix with fruit, greens, nut butters, chia seeds, etc. Boost it with a scoop of protein powder for even more protein. The options are endless but always packed with nutrition including high protein, fiber and essential vitamins and minerals. Drink up!
Ingredients:
- Protein powder
- Greek yogurt or cottage cheese
- Fruit/greens
- Nut butter
- Chia seeds
Recipe
8. Quinoa Power Bowls
Protein-packed quinoa and fiber-rich beans come together to create a vegetarian protein power bowl. Cook quinoa along with beans like chickpeas or black beans, allow to cool then store to use all week. When ready to eat, load your quinoa and bean mixture into bowls before topping with vegetables like spinach, avocado and bell pepper. Tie it together with a delicious tahini or nut-based dressing. Packed with plant-based protein and flavor, it makes for a perfect vegetarian high protein meal.
Ingredients:
- Quinoa
- Chickpeas or beans
- Vegetables
- Tahini dressing
Recipe
9. Chicken Noodle Soup
Warm up from the inside out with old fashioned chicken noodle loaded with protein-rich ingredients. This classic soup starts by simmering chicken and vegetables creating a nutrient-dense broth. Towards the end, mix in whole grain noodles or brown rice allowing just enough time to cook through, then serve. The protein-packed chicken provides a substantial base level of protein while the vegetables and whole grains make it even more nutritious. Enjoy this classic high protein soup all season long.
Ingredients:
- Chicken
- Vegetables
- Whole grain noodles or rice
- Broth
Recipe
10. Protein Breakfast Bars
Bake a batch of protein-packed breakfast bars over the weekend, store and enjoy all week long for the perfect easy high protein snack. Mix together old fashioned oats with nut or seed butter then eggs and protein powder before folding in dried fruit, coconut flakes or nuts. Customizable based on preference, the options are endless. Slice into bars and enjoy a tasty snack that delivers high protein and fiber to nicely accompany your morning coffee.
Ingredients:
- Oats
- Nut butter
- Protein powder
- Dried fruit/nuts
Recipe
11. Hummus Wraps
For an easy vegetarian high protein lunch, spread nutritious hummus inside a whole grain wrap along with veggies and lean deli turkey. The chickpea-based hummus provides substantial plant-based protein and fiber. Layer it over spinach leaves, sliced cucumbers, tomatoes or sprouts before rolling it up and slicing in half. The fiber-rich wrap contains it all together for a tasty hand-held vegetarian high protein meal.
Ingredients:
- Hummus
- Whole grain wrap
- Vegetables
- Deli turkey (optional)
Recipe
12. Chicken Cauliflower Fried Rice
This lighter “fried rice” packs just as much flavor by swapping rice with riced cauliflower. To start, break cauliflower florets down into rice-sized pieces pulse in a food processor. Then stir fry it in a skillet along with carrots, peas, eggs and cooked chicken. Season it all with soy sauce just like traditional fried rice but much higher in nutrients. Enjoy this lighter twist all week long.
Ingredients:
- Riced cauliflower
- Carrots
- Peas
- Eggs
- Chicken
Recipe
13. Lentil Chili
Warm up with fiber and protein-packed hearty lentil chili. Brown or green lentils turn into a rich, meaty chili base when simmered with vegetables like peppers, onions and garlic all seasoned with chili powder and cumin. Top with avocado, cheese and cilantro or enjoy it as-is, this vegetarian chili is endlessly adaptable. Make a batch to last all week for lunch or dinner. Freeze leftovers too.
Ingredients:
- Lentils (brown or green)
- Onion
- Peppers
- Chili powder
- Garlic
Recipe
14. Tofu Broccoli Stir Fry
For a meatless protein punch, marinated tofu pairs perfectly with fresh broccoli florets and mixed bell peppers. Simply toss cubed extra firm tofu coated in a teriyaki-based marinade then sauté it in a pan until slightly crispy. Add bite-sized broccoli and peppers, continuing to stir fry before serving over brown rice. Delicious hot off the pan or batch prepped for grab and go lunches all week long, this high protein veggie stir fry always satisfies.
Ingredients:
- Tofu
- Broccoli
- Bell peppers
- Brown rice
Recipe
15. Turkey Stuffed Peppers
Lean ground turkey makes the perfect high protein filling for fiber-rich bell pepper bowls. Sauté the ground turkey in a skillet with rice, salsa, beans and taco seasoning until fully cooked then stuff into halved bell peppers. Top with cheese before baking until hot and melty. The protein-packed meat mixed with hearty brown rice and beans makes this recipe deliciously balanced. Enjoy immediately or meal prep for later.
Ingredients:
- Ground turkey
- Brown rice
- Beans
- Bell peppers
- Shredded cheese
Recipe
16. 3 Bean Salad
Transform protein-rich canned beans like chickpeas, kidney beans and black beans into a fiber and plant-based protein-filled 3 bean salad – perfect for easy meal-prepped lunches or sides all week long. Simply drain and rinse the canned beans then mix together with your favorite Italian-themed ingredients like bell peppers, red onion, olives and parsley. Dress it all with a red wine vinegar-based Italian dressing. Let marinate before serving room temperature or chilled. Beans make for a perfectly nutritious salad.
Ingredients:
- Mixed beans (chickpeas, kidney, black beans)
- Bell peppers
- Onions
- Olives
- Italian dressing
Recipe
17. Chickpea Caprese Salad
For a vegetarian spin on the classic caprese, chickpeas lend extra plant-based protein. Layer sliced fresh mozzarella over a bed of chickpeas along with ripe tomato, fresh basil and a drizzle of balsamic glaze and olive oil. This easy yet irresistible salad makes an incredibly easy weekday lunch that comes together in minutes. The creamy cheese, herbaceous basil and tangy tomatoes stand beautifully over the hearty chickpeas.
Ingredients:
- Chickpeas
- Fresh mozzarella
- Tomatoes
- Basil
- Balsamic glaze
Recipe
18. Brown Rice Bowls
Building a bowl over a base of protein-packed brown rice allows endless flavor possibilities, all easy to prep and store for meals throughout the week. Simply batch cook brown rice then store to use as the base of grain bowls topped with roasted vegetables like brussels sprouts, sweet potato and chickpeas tossed in Greek yogurt herb sauce. The hearty rice and vegetables pair deliciously together. Adapt the toppings to preference for an easy high protein meal.
Ingredients:
- Brown rice
- Roasted vegetables
- Chickpeas
- Yogurt herb sauce
Recipe
19. High Protein Lasagna
Rethink lasagna by swapping the pasta for layers of roasted vegetables to substantially increase nutrition. Start by roasting sliced zucchini, spinach and eggplant then assemble by layering the veggies between a savory turkey meat sauce and blended cottage cheese. The generous protein from the turkey and cheese coupled with the ample vegetables make this lasagna nutrition powerhouse. Slice up portions to enjoy throughout the week.
Ingredients:
- Turkey meat sauce
- Roasted vegetables
- Cottage cheese
- Spinach
Recipe
20. Beef Stroganoff
Comforting, old-fashioned beef stroganoff gets lighter but just as hearty when served over fiber-rich whole grain pasta instead of egg noodles. Start by browning lean ground beef with mushrooms and onion the finishing off the beefy sauce with broth and a dollop of Greek yogurt. Toss it with the whole grain pasta and sprinkle with parsley before digging into this deliciously nostalgic high protein meal.
Ingredients:
- Lean ground beef
- Onion
- Mushrooms
- Whole grain pasta
- Greek yogurt
