20 High Protein Meal Prep Recipes

Spicy Chicken Meal Prep Bowls

These Spicy Chicken Meal Prep Bowls are perfect for a nutritious and tasty lunch that you can prepare in advance.

Ingredients:

• 1 lb chicken breast, diced
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 cup brown rice
• 2 cups broccoli florets
• 1 red bell pepper, diced

Cooking method:

1. Cook the brown rice according to package instructions.
2. In a bowl, mix the chili powder, paprika, garlic powder, salt, and pepper with the chicken pieces.
3. Heat olive oil in a skillet over medium heat and cook the seasoned chicken until fully cooked.
4. In a separate pan, sauté the broccoli and bell pepper until tender.
5. Distribute the cooked rice, chicken, and vegetables into meal prep containers.

Teriyaki Salmon and Quinoa Bowls

Teriyaki Salmon and Quinoa Bowls make for a flavorful and high-protein meal option.

Ingredients:

• 4 salmon fillets
• 1/4 cup teriyaki sauce
• 1 tablespoon sesame oil
• 1 cup quinoa
• 2 cups water
• 1 cup snap peas
• 1 carrot, julienned

Cooking method:

1. Marinate the salmon fillets in teriyaki sauce for at least 30 minutes.
2. Cook quinoa by bringing water and quinoa to a boil, then simmering for 15 minutes.
3. Heat sesame oil in a pan and cook the salmon until it flakes easily.
4. Sauté snap peas and carrots briefly in the same pan.
5. Portion quinoa, salmon, and vegetables into meal prep containers.

Beef and Broccoli Stir Fry

Enjoy a classic Beef and Broccoli Stir Fry that's high in protein and easy to prepare.

Ingredients:

• 1 lb flank steak, sliced thinly
• 2 cups broccoli florets
• 3 tablespoons soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil
• 2 cloves of garlic, minced
• 1 cup cooked brown rice

Cooking method:

1. Toss beef slices with soy sauce and cornstarch, marinating for 15 minutes.
2. Heat vegetable oil in a pan, adding garlic and beef. Stir-fry until beef is browned.
3. Add broccoli and continue to cook until tender-crisp.
4. Serve with cooked brown rice in meal prep containers.

Quinoa and Black Bean Stuffed Peppers

These Quinoa and Black Bean Stuffed Peppers are a vegetarian delight packed with protein.

Ingredients:

• 4 large bell peppers, halved and de-seeded
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. Mix quinoa, black beans, corn, cumin, chili powder, salt, and pepper.
3. Stuff the pepper halves with the quinoa mixture.
4. Place peppers on a baking sheet and bake for 25-30 minutes.
5. Allow to cool and portion into meal prep containers.

Greek Chicken Salad Bowls

Greek Chicken Salad Bowls are refreshing and rich in protein, perfect for a quick meal.

Ingredients:

• 1 lb chicken breast, cooked and sliced
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking method:

1. In a bowl, whisk together olive oil, lemon juice, salt, and pepper.
2. Combine chicken, cucumber, tomatoes, olives, and feta cheese in a large bowl.
3. Drizzle with the olive oil dressing and toss to combine.
4. Divide into meal prep containers.

Cajun Shrimp and Cauliflower Rice

A low-carb, high-protein meal, Cajun Shrimp and Cauliflower Rice is both spicy and satisfying.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tablespoon Cajun seasoning
• 4 cups cauliflower rice
• 2 tablespoons olive oil
• 1 red bell pepper, chopped
• 2 green onions, sliced

Cooking method:

1. Season shrimp with Cajun seasoning.
2. Heat olive oil in a pan, sauté shrimp until cooked, then remove.
3. In the same pan, add cauliflower rice and bell pepper, cooking until softened.
4. Stir shrimp back into the rice and garnish with green onions.
5. Divide into meal prep containers.

Lentil Curry Meal Prep

Lentil Curry Meal Prep is a fragrant and protein-rich plant-based option that keeps well.

Ingredients:

• 1 cup lentils
• 2 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 can (14 oz) coconut milk
• 1 cup spinach leaves

Cooking method:

1. In a pot, sauté onion and garlic until fragrant.
2. Add lentils, curry powder, and vegetable broth, cooking until lentils soften.
3. Stir in coconut milk and spinach, cooking until spinach wilts.
4. Portion into meal prep containers.

Mexican Turkey Burgers

These Mexican Turkey Burgers are packed with flavor and easy to prepare ahead.

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1 egg
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 4 whole wheat burger buns

Cooking method:

1. Mix turkey, breadcrumbs, egg, cumin, paprika, salt, and pepper in a bowl.
2. Form into patties and cook on a grill or skillet over medium heat until cooked through.
3. Serve in buns and portion for meal prep.

Chickpea and Spinach Stew

Chickpea and Spinach Stew is a hearty, protein-packed meal that's easy to make and delicious.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 2 cups vegetable broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 2 cups fresh spinach

Cooking method:

1. In a pot, sauté onion and garlic until soft.
2. Add chickpeas, vegetable broth, and cumin, simmering for 15 minutes.
3. Stir in spinach and cook until wilted.
4. Portion into containers for meal prep.

Egg and Avocado Breakfast Bowls

Start your day with these protein-rich Egg and Avocado Breakfast Bowls, perfect for meal prep.

Ingredients:

• 4 eggs
• 2 avocados, sliced
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 cup cooked quinoa

Cooking method:

1. Boil eggs until desired doneness, then peel and slice.
2. Toss cherry tomatoes with olive oil, salt, and pepper.
3. In each meal prep container, layer quinoa, eggs, avocado, and tomatoes.
4. Season with additional salt and pepper if desired.