11 High-Protein Meal Prep Ideas
Protein is one of the most important nutrients in our diet! You probably think about protein in terms of building muscles, but protein is also great for curbing cravings, managing weight, and fighting fatigue! These are a few reasons nutritionists like me focus so much on creating a protein-dense diet for those looking to eat more mindfully and reach health goals.
One general recommendation is that people eat between 50-175 grams of protein a day. Other recommended intakes (which I usually coach by) are to consume .8 grams per pound of your ideal body weight. Most Americans eat about 100 grams, but I’ve seen people eating way less. If you’re not used to cooking healthy high-protein meals, getting enough protein can be really hard. However, meal prepping can help!
Healthy meal prep can save you time and help you better foster your health goals. (Here’s more on how to meal prep if you’re unfamiliar.) Instead of scrambling at lunch time, trying to figure out what to eat before opting for a microwave burrito or Pop Tart, you can have a delicious and healthy high-protein meal ready to go. A small but healthy tip, be sure to opt for glass containers as you establish a meal prep routine! Microwaving plastic can eventually seep into your food and cause hormone disruption over time. Here are some of my favorite meal prep containers!
So, today I am sharing some great high-protein meal prep recipes that are perfect for early mornings, rushed lunch hours, and busy weeknights. Here they are:
11 High-Protein Meal Prep Ideas
Meal-Prep Chili-Lime Chicken Bowls
Ingredients
2 TB Olive oil
1 TB Chili powder
1 tsp Lime zest
1 ½ TB Lime juice
½ tsp Garlic powder
1 tsp Ground cumin
½ tsp Salt
2 Bell peppers (chopped)
1 lb Boneless, skinless chicken breast
1 C Quinoa (cooked)
1 C Brown rice (cooked)
1 lb Chili-lime chicken
1 C Frozen corn (thawed)
1 C Pico de gallo
½ C Cilantro (chopped)
Instructions
Step 1:
Mix oil, chili powder, lime zest, lime juice, garlic, cumin, and salt in a medium-sized bowl. Toss your chicken in the marinade and then leave it to sit in the fridge for at least an hour.
Step 2:
Preheat the oven to 400 F and cover a baking sheet in tin foil.
Step 3:
Once the oven is ready, place your chicken and bell peppers on the baking sheet and cook for 15-20 minutes (or until the chicken is 165 F). While it’s in the oven, cook your rice and quinoa.
Step 4:
Chop the chicken and then divide your chicken, bell peppers, corn, pico, and cilantro in your favorite meal prep containers. When you eat, add avocados, lime, hot sauce, or any other toppings you want!
Egg Muffins
Ingredients
Coconut oil
6 Eggs
Mozzarella cheese (shredded)
Spinach (chopped)
Basil
Salt and pepper
Tomatoes (diced)
Onions (diced)
Mushrooms (chopped)
Instructions
Step 1:
Coat the muffin tins in coconut oil and preheat the oven to 350 F.
Step 2:
Whisk the eggs together in one bowl and add your desired amount of cheese, spinach, basil, salt, and pepper.
Step 3:
In a second bowl, mix together your tomatoes, onions, and mushrooms.
Step 4:
Fill each muffin tin ¾ of the way full with the egg mixture. Then, add about a TB of the tomato, onions, and mushrooms mixture into each tin and stir just a little to disperse it.
Step 5:
Bake for 20 minutes. For meal prepping, store them in the fridge and then microwave one egg muffin for 45 seconds to eat.
Slow Cooker White Chicken Chili
Ingredients
½ TB Olive oil
1 Onion (chopped)
1 4 oz Can mild green chiles
1 TB Ground cumin
2 tsp Chili powder
¼ tsp Coriander
½ tsp Dried oregano
3 C Low sodium chicken broth
2 15 oz Cans Chickpeas (rinsed and drained)
Salt and pepper
1 ½ lbs boneless skinless chicken breasts
½ C Frozen corn (prefer “fiesta” or “southwest” versions)
1 Lime (juiced)
½ C Cilantro (chopped)
Instructions
Step 1:
Add everything but the lime and cilantro to your slow cooker. Cook on low for 3-4 hours on high or 6-7 hours on low.
Step 2:
Once the chicken reaches temperature, remove it from the slow cooker, shred it, and put it back in. Mix it back in with the lime and cilantro.
Step 3:
Freeze what you’re not ready to eat, or put it in your favorite meal prep containers! Garnish it with avocado for added flavor and health benefits!
Cobb Salad
Ingredients
2 boneless, skinless chicken breasts
8 C Mixed greens
4 C Kale (chopped)
4 Hard-boiled eggs (sliced)
1 C grape tomatoes (halved)
1/2 C edamame
1 Avocado (sliced)
1/2 C Light ranch dressing
Instructions
Step 1:
Cut the chicken breasts in half to make them thinner. Season them with salt and pepper and cook them over medium-high heat until they reach 165 F. Set them aside to cool.
Step 2:
Divide all your other ingredients aside from your avocados and ranch into your meal prep containers. When you’re ready to eat, then add your avocado and ranch!
Turkey and Meatballs
Ingredients
1 Spaghetti squash
1 lb Ground turkey (or ground beef)
1 Egg
¼ C Almond flour
⅛ tsp Red pepper flakes
½ tsp Oregano
¼ tsp Garlic powder
2 C No-added sugar marinara sauce
Salt and pepper
Instructions
Step 1:
Preheat the oven to 425 F. Prepare one rimmed baking sheet by filling it with 1-inch of water. Prepare another one by greasing it with cooking spray.
Step 2:
Halve the spaghetti squash and remove the seeds. Place each side face down in the water and bake for an hour.
Step 3:
While that’s cooking, combine the turkey, egg, almond flour, and spices. Then, roll them into meatballs and place them on the oiled baking sheet.
Step 4:
Remove the squash from the oven, and put the meatballs in it for 30 minutes. While the meatballs cook, fork the squash into “noodles” and place those in your meal prep containers.
Step 5:
Top the spaghetti squash with the marinara sauce, salt and pepper, and your meatballs.
Freezer Chicken and Black Bean Burritos
Ingredients
2 C Rotisserie chicken (shredded)
2 C Brown rice (cooked)
1 15 oz Can black beans (drained and rinsed)
2 C Salsa
1 tsp Ground cumin
½ TB chili powder
8 Gluten-free tortillas
1 C Fiesta blend cheese (shredded)
Instructions
Step 1:
Mix together the chicken, rice, black beans, salsa, and seasoning.
Step 2:
Fill each tortilla with about some of the mixture and top with cheese. Roll the burritos when you’re finished filling.
Step 3:
Wrap each burrito in plastic wrap, then tinfoil, and put them inside of a gallon freezer bag. When you want to eat, unwrap the burrito and warm it in the microwave for about 60 seconds.
Pesto Chicken & Vegetables
Ingredients
1 TB Olive oil
½ C Pesto
Salt and pepper
1 lb Boneless, skinless chicken breasts
1 C mushrooms (chopped)
1 Red pepper (julienned)
1 Red onion (chopped)
1 C Cherry tomatoes
1 Head of broccoli (cut into florets)
1 Zucchini (chopped)
Instructions
Step 1:
Preheat the oven to 400 F.
Step 2:
Place the chicken and mushrooms on a sheet pan and then toss in olive oil and ¼ C pesto. Bake for about 8 minutes.
Step 3:
Drain the excess liquid from the pan, and then add on all your vegetables. Add the rest of the pesto, toss the ingredients again, and put the pan back in the oven for another 8 minutes or until the chicken has reached 165 F.
Step 4:
Divide into your meal prep containers and enjoy!
Peanut Butter Sesame Chicken
Ingredients
5 TB High-protein peanut butter
½ C Hot water
2 oz Orange juice
3 TB Sugar-free maple syrup
3 TB Soy sauce
1 ½ tsp Ground ginger
3 Boneless, skinless chicken breasts
Salt and pepper
3 C Cooked brown rice
Instructions
Step 1:
Preheat the oven to 350 F and prepare a foil-lined baking sheet.
Step 2:
Whisk the peanut butter, hot water, and orange juice together until smooth. Then, add syrup, soy sauce, and ginger.
Step 3:
Season the chicken with salt and pepper and place it in a casserole dish. Thoroughly cover and coat it with the peanut butter mixture.
Step 4:
Bake it in the oven for 20-30 minutes or until the chicken reaches 165 F. Put one chicken breast with rice in each of your meal prep containers for a quick and easy lunch!
Cajun Salmon and Vegetables
Ingredients
2 tsp Minced garlic
1 TB Thyme
1 TB Parsley
1 TB Basil
1 TB Cajun seasoning
½ C Canola Oil
3 Salmon filets
Salt and pepper
½ lb Green beans
½ lb Asparagus
1 C Cherry tomatoes
Instructions
Step 1:
Preheat the oven for 400 F. Prepare a baking sheet with foil and spray it with cooking spray.
Step 2:
Season the salmon filets with salt and pepper and place them on the sheet. Arrange your vegetables on the sheet too.
Step 3:
Mix all the seasoning and spices with the canola oil and brush everything with the mixture.
Step 4:
Bake everything for 15-18 minutes. Put each filet with some vegetables in your meal prep containers.
Slow Cooker Chorizo Split Pea Soup
Ingredients
4 C Low-sodium chicken broth
4 C Water
2 C Yellow split peas
2 C Cauliflower florets
1 Onion (diced)
2 Carrots (sliced)
1 tsp Garlic powder
1 TB Paprika
2 tsp Dried oregano
Salt and pepper
1 lb Chorizo
Instructions
Step 1:
Put everything but the chorizo in the slow cooker and cook on high for 4 hours or low for 8 hours.
Step 2:
At some point, while that’s in the slow cooker, cook the chorizo over medium heat in a skillet. Crumble it until it’s cooked through, which usually only takes about 5 minutes. Cool and then let refrigerate until the soup is done.
Step 3:
When the soup is done, mix in the chorizo, and divide into meal prep containers, freeze, or serve!
High-Protein Overnight Oats
Ingredients
½ C Old fashioned rolled oats
½ C Plant-based milk
¼ C Plain Greek yogurt
1 tsp Honey
1 tsp Chia seeds
Toppings and mix-ins of your choice:
Fresh berries
Sliced peaches
Dried fruit
Shredded carrot
Matcha powder
Nut butter
Sliced bananas
Chopped nuts
Shredded coconut
Cinnamon
Cocoa powder
Granola
Vanilla
Cocoa nibs
Instructions
Step 1:
Put everything in a lidded mason jar overnight! The next morning, just stir and enjoy this super easy breakfast!
The easy meals are packed with protein and perfect for meal prepping!
I hope these recipes gave you some great ideas for next week’s meal prepping! These recipes should help support your health goals and keep you feeling full and satisfied all day long. However, if you do need a little midday pick-me-up, have one of these healthy whole food snacks ready to go!
For more recipes and healthy living advice, head over to the Core Life Habits blog. I talk about wellness of all kinds from your food habits to your money habits! And, if you need some specific support and training along the way, I can work with you as a personal coach. Whatever you need, I am here to help!
