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10 Healthy High Protein Meal Prep Ideas For A Week


If you’re trying to get lean protein in your diet, meal prepping will help you achieve that. These healthy protein meal prep recipes are nutritious, high in protein, and flavorful.

Whether you’re exercising to lose weight or gain muscle, increasing your protein intake will help you either way. If you want to bulk up, your muscle needs protein to recover from exercise.

Meanwhile, eating a high-protein diet can help reduce your cravings if your aim is for weight loss. Thus, it makes you end up eating less throughout the day. Mitchelle Morgan, a health expert, mentioned the benefits of protein to weight loss. For instance, it helps reduce the hunger hormone and boosts several satiety hormones.

However, who still has free time or energy to prepare meals after hitting the gym? It would be easy if you already have a weekly meal prep ready to heat and chow it down.

And this is where protein meal prep recipes come in handy. Here are 10 easy meal prep recipes that are rich in protein and can stay for several days.

10 High Protein Meal Prep Ideas You Will Love

Before we go down the list of healthy meal prep recipes, make sure you have stocked down on meal prep containers if you’re running low.

High Protein Bean Salad

If you’re looking for plant-based protein, this bean salad is a great choice. It is made with beans, quinoa, corn, and red peppers and tossed with spicy slime yet creamy dressing to pull off that refreshing flavor.


½ cup quinoa

1 cup water

12 oz edamame

12 oz corn kernels

14 oz black beans

1 red pepper

1 lime

1 teaspoon cumin

¼ teaspoon cayenne

½ teaspoon salt


  1. Bring water and quinoa to boil in a small pot. Cover, lower heat to medium-low, and simmer for 15 minutes or until the water is absorbed. Take off heat and fluff with pork.
  2. While quinoa is cooking, drain and rinse black beans.
  3. Cook frozen corn, then chop red peppers into small chunks.
  4. In a large bowl, combine the defrosted edamame, black beans, corn, red pepper, and cooked quinoa.
  5. Add the lime juice, cumin, cayenne, and salt to the bowl. Combine and enjoy!

Healthy Chicken Fajita Meal Prep Bowl

This low-carb, high-protein meal is packed with nutrients that contain healthy fats. It’s a complete meal that is easy to make and full of flavors. The great thing about this meal is that you can play with toppings to adjust the recipe to your taste. 


4 skinless chicken thighs

2 teaspoon lemon juice

1 red bell pepper

1 green bell pepper

1 yellow bell pepper

1 large onion

2 tablespoons olive oil

2 cloves garlic

4 cups Brussel sprouts

2 teaspoons chili powder

1 teaspoon paprika

½ teaspoon cumin powder

Black pepper and salt


  1. Mix chili powder, red pepper, cumin, black pepper, and salt, and set aside.
  2. Cut the chicken thighs into thin strips. Add half of the seasoning, garlic, lemon juice, and a dash of salt.
  3. Heat the olive oil in a pan and add the chicken strips. Cook for 10 minutes or until they are fully cooked.
  4. Remove the chicken, add sliced onions, bell peppers, and seasoning. Stir fry for 5 minutes
  5. Meanwhile, preheat the oven to 390F (200C). 
  6. Place Brussel sprouts in every layer on the baking sheet, spray with olive oil, and season with salt and black pepper. Bake for 20 minutes.

Healthy Greek Chicken Meal Prep Bowls

This well-rounded meal is healthy and easy to make. It would make a great weeknight meal that features out-of-this-world greek seasoning on a perfectly roasted chicken breast.


1 cup whole milk greek yogurt

1 cucumber

1 teaspoon garlic powder

2 ½ teaspoon salt

3 tablespoon extra virgin olive oil

1 tablespoon white vinegar

1 tablespoon dill

1 pound boneless chicken breasts cut into 4

¾ tablespoon Italian seasoning

½ teaspoon corn starch

½ teaspoon black pepper

½ teaspoon onion powder

½ teaspoon paprika

¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

1 cup dried farro (or other whole grain like quinoa or brown rice)

15 to 20 cherry tomatoes

¼ red onion

15 to 20 pitted and halved black olives

1 tablespoon red wine vinegar

1 lemon juice


  1. Grate ½ a cucumber and transfer to a fine mesh strainer. Using several paper towels, squeeze all the extra water out of the cucumber.
  2. Add the shredded cucumber to a medium bowl with the greek yogurt, garlic powder, salt, extra virgin olive oil, white vinegar, and dill. Stir, and cover in the fridge until ready to use.
  3. Preheat the oven to 450 degrees, line a baking sheet with aluminum foil or parchment paper, and spray with non-stick cooking spray.
  4. To make the greek seasoning, combine salt, Italian seasoning, garlic powder, corn starch, black pepper, onion powder, tsp paprika, ground cinnamon, and ground nutmeg.
  5. Lay the 4 chicken breast portions on the baking sheet and coat evenly with the greek seasoning. Spray again with non-stick cooking spray and bake the chicken in the oven for 15-20 minutes.
  6. Meanwhile, cook your farro or other whole grain according to the package directions. Then, make your greek salad: dice the other half of the cucumber, quarter the cherry tomatoes, dice your red onion and chop the olives. Mix all the ingredients in a large bowl.
  7. Season the salad with 1 teaspoon salt, some freshly cracked black pepper, 1 tablespoon olive oil, 1 tablespoon red wine vinegar, and the juice of one lemon. Stir.
  8. Portion everything evenly among containers

Ground Turkey Meatballs

Other healthy recipes that have low carb but high protein include turkey meatballs. This meal prep is perfect for those who don’t have time and energy to make meals after work.


1 ½ lb ground turkey

1 medium size carrots

2 stems celery 

2 tablespoon cilantro leaves 

1 small size onion 

1 tablespoon corn starch

2 eggs

¼ teaspoon ground pepper

½ teaspoon salt

¼ cup Hoisin sauce

⅛ cup ketchup


  1. Preheat the oven to 350F. Chop the celery, cilantro, and carrots, then place them in a large bowl.
  2. Add the ground turkey meat to the celery mixture. Add in egg, salt, onion, and cornstarch.
  3. Mix and form into a ball. Place it in a baking pan line with wire or just place it directly in the baking sheet pan.
  4. Bake for 20 minutes until cooked thoroughly.
  5. For the sauce: Mix Hoisin sauce and ketchup in a saucepan while heating a low heat. 
  6. Gently add the meatballs, then coat them with the sauce.

Sweet and Spicy Chicken and Broccoli

This recipe is a great one-pan, 20-minute recipe for protein-packed meals. The broccoli is pan roasted to provide added texture once mixed with sesame ground chicken and honey sriracha.


1 tablespoon olive oil

12 ounces Broccoli florets

1 lb ground chicken

¼ cup sweet chili sauce

2 tablespoon honey

2 to 3 tablespoons sriracha

2 tablespoon soy sauce

1 tablespoon toasted sesame oil

1 teaspoon garlic powder

1 teaspoon ground ginger

Sesame seeds and green onion for garnish


  1. Heat ½ tablespoon of olive oil in a large skillet over medium-high heat. Add the broccoli and leave it for 1 to 2 minutes. Stir and continue cooking until the broccoli is dark green. Transfer it to a plate and set it aside.
  2. Add the remaining olive oil to the skillet and brown both sides of the ground chicken before mincing.
  3. While the chicken cooks, mix the remaining sauce ingredients. Add the sauce to the fully cooked chicken and cook until thick.
  4. Once the sauce is thick, add the broccoli back to the skillet and stir everything together.

Twice Baked Sweet Potatoes

You might be wondering how a high-carb food like sweet potatoes could be included as one of the high-protein meals. Including center cut, bacon, and fat-free Greek yogurt gives these twice-baked potatoes a boost of protein.


4 Russet potatoes

¼ teaspoon Kosher salt

6 slices of center-cut bacon

1 cup fat-free Greek yogurt

2 tablespoons light butter

1 ¼ cup shredded cheddar

¼ to ½ teaspoon black pepper

1 to 2 handfuls parsley

Chives or scallions


  1. Wash and dry the potatoes before using a fork to poke holes all around each potato. Spray each potato with cooking spray or rub with oil and sprinkle with salt. Place it in the air fryer basket and air fry at 400F for 35 to 40 minutes until the potatoes are cooked in the center.
  2. When the potatoes are nearly done, fully cook the bacon and drain the remaining grease. Add ¾ of the cooked bacon piece to a bowl with butter, black pepper, parsley, and cheddar.
  3. Cut the potatoes in half and use a spoon to scoop out the insides, leaving a thin layer of potato intact around the edge of the potato skin. 
  4. Place the scooped potatoes in the bowl with the butter mixture, then stir everything together before adding the yogurt.
  5. Fill the potato skins with mixture and top with the remaining cheddar. Air fry for 5 to 8 minutes at 400F until the cheese is melted.

High Protein Fried Rice

With some modification, you can make rice into a high-protein meal. You must try this quick and easy high-protein, low-fat chicken fried rice the next time you crave takeout.


200 g chicken breast

2 eggs

250 g cooked rice

1 broccoli

1 carrot

½ teaspoon toasted sesame seeds

½ teaspoon Shaoxing wine

1 teaspoon light soy sauce

½ teaspoon oil


1 tablespoon light soy sauce

1 tablespoon sriracha

1 teaspoon dark soy sauce

½ teaspoon monkey fruit erythritol sweetener (or any sweetener like maple syrup)

¼ teaspoon white pepper

¼ teaspoon garlic powder


  1. Dice broccoli, carrot, and chicken breast. Then, marinate the chicken in Shaoxing wine and light soy sauce for 10 minutes.
  2. Make the sauce by mixing all the sauce ingredients in a small bowl until combined. Set aside.
  3. Make the sauce by mixing all the sauce ingredients in a small bowl until combined. Set aside.
  4. Beat the eggs in a small bowl, then set aside.
  5. To cook the fried rice, heat the oil in a large nonstick skillet over medium heat. Add chicken and cook until it changes color. Remove it from the heat and set it aside.
  6. Add diced broccoli and carrots to the skillet and cook until tender, stirring constantly. Add a splash of water as needed to prevent burning.
  7. Add beaten eggs and scramble until set. Then put the cooked rice and chicken and stir fry for 2 minutes.
  8. Increase the heat to high, then add sauce and toss until everything is coated in the sauce. Garnish with toasted sesame seeds and enjoy eating.

Chopped Chicken and Sweet Potato Salad

When it comes to healthy meals, nothing beats the supremacy of salad. Hence, this easy salad recipe allows you to use your leftover cooked chicken, leafy greens, or any fresh veggies in the fridge.


3 cups coarsely chopped escarole or romaine lettuce

½ cup cooked diced sweet potato

3 ounces shredded cooked chicken

¼ cup sliced apple

¼ cup sliced avocado 

2 tablespoons apple cider vinegar

2 tablespoons roasted unsalted sunflower seeds

½ ounce cream cheese


  1. Toss the lettuce, sweet potato, chicken, and apple with apple cider vinegar. Place it on a 9-inch plate.
  2. Top it with avocado, sunflower seeds, and cream cheese.

Cauliflower Rice-Stuffed Peppers

Cut down on the calories and carbs of traditional stuffed peppers by swapping white rice for cauliflower rice. You may use an assortment of red, yellow, orange, and green peppers.


1 lb lean ground beef

4 large bell peppers

2 cups small cauliflower florets

2 tablespoons extra virgin olive oil

½ cup chopped onion

2 cloves garlic

½ teaspoon dried oregano

1 can of no-salt-added tomato sauce

½ cup shredded part-skim mozzarella


  1. Preheat the oven to 350F.
  2. Prepare the bell peppers by slicing off the stem and scooping out the seeds. Once done, steam the peppers until starting to soften for about 3 minutes. Remove the peppers from the pot and set them aside.
  3. Pulse cauliflower in the food processor until it’s broken down into rice-size pieces. Heat 1 tablespoon of oil in a skillet over medium heat. Add the cauliflower rice and add a pinch of salt and pepper. Cook until softened and starting to brown. Transfer to a small bowl.
  4. Add the remaining 1 tablespoon oil, chopped bell pepper, and onion. Cook until starting to soften.
  5. Add beef, garlic, oregano, and the remaining ½ teaspoon salt and ¼ teaspoon pepper. Cook and break up the beef until it’s no longer pink. Add tomato sauce and cauliflower rice.
  6. Place the peppers upright in an 8-inch square baking dish. Fill each pepper with a cup of cauliflower rice mixture. Top each pepper with 2 tablespoons of cheese.
  7. Bake until the filling is heated through and the cheese melted.

Buffalo Chicken Bowl with Cheesy Zucchini Noodles

Zucchini noodles are a popular gluten-free, low-carb base for a bowl. Level up this noodle by tossing it in a creamy, cheesy sauce to create the perfect low-carb base.


2 lbs boneless skinless chicken breasts

½ cup buffalo sauce

1 lb zucchini

2 tablespoons butter

2 ounces cream cheese

½ cup heavy cream

½ teaspoon salt

½ teaspoon black pepper

½ teaspoon mustard powder

1 cup cheddar cheese


  1. Combine the chicken and buffalo sauce in a large bowl and place in the refrigerator for 30 minutes.
  2. Remove the chicken from the refrigerator and place it on the grill over medium-high heat for 5 to 6 minutes per side or until the internal temperature reaches 165F.
  3. Remove the chicken from the grill and place it on the cutting board to rest.
  4. To cook the noodles, heat a large skillet on the stove over medium-high heat.
  5. Add the noodles and cook for 3 to 4 minutes. Using tongs, remove the noodles from the skillet and place them on a paper towel-lined plate.
  6. Wrap the paper towel around the zoodles and squeeze out any remaining moisture. Set aside the noodles.
  7. To prepare the sauce: Melt the butter over medium heat in a large saucepan. Add the cream cheese and heavy cream and continue to cook until it becomes smooth and creamy.
  8. Stir in salt, pepper, mustard powder, and shredded cheddar cheese. Continue stirring until the cheese is fully melted.
  9. Add the zucchini to the cheesy sauce and toss until all the noodles are covered in sauce. Slice the buffalo chicken and place it on top of the cheesy noodles.


Making a healthy meal prep doesn’t only help you grab something to eat and promotes a healthier lifestyle. You can eat these meals any time, whether breakfast, lunch, or dinner.

In this way, you’re not worried about how much protein you get in a day because these recipes will surely deliver a sufficient protein that the body needs. 

You should add more multivitamins like https://www.healthcanal.com/nutrition/ritual-review to your daily routine to make sure that your body get enough nutritions, especially on busy days when you cannot prepare your high-protein meals.

Remember to incorporate regular exercise with your high-protein diet to maximize the use of protein and increase your energy level.

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