10 High-Protein Meal Prep Recipes That Are Easy and Delicious

Introduction

High-protein meal prep is my favorite method of getting the EXACT nutrients you need every day of the week. It gives you consistency and structure when it comes to what you are eating, and thereby it makes it VERY EASY to plan your diet, depending on what you are trying to accomplish. Need to lose weight? Find out how many calories you need to eat per day and meal plan+prep it so you can be consistent. Need to gain muscle and are trying to hit 180 grams of protein intake per day? Same deal.

Are you looking for some tasty high-protein meal prep recipes that are easy to make and delicious? Look no further! We’ve got you covered with 10 mouthwatering recipes that will keep you satisfied and help you reach your fitness goals. These high-protein meal prep ideas are perfect for anyone looking to maintain a healthy diet without sacrificing flavor. So let’s get cooking!

1. Chicken Burrito Bowls

Ingredients

• 1 lb chicken breast, cooked and shredded
• 1 cup cooked brown rice
• 1 cup cooked black beans
• 1 cup cooked corn
• 1 cup diced tomatoes
• 1/2 cup shredded cheese
• 1/4 cup chopped cilantro
• 1/4 cup chopped green onions
• 1 avocado, sliced
• 1 lime, cut into wedges

Instructions

1. In a large bowl, combine the chicken, brown rice, black beans, corn, and tomatoes. Mix well.
2. Divide the mixture evenly among four meal prep containers.
3. Top each container with shredded cheese, cilantro, green onions, and avocado slices.
4. Squeeze lime wedges over each container before serving.

2. Greek Salad with Quinoa and Grilled Chicken

Ingredients

• 1 cup cooked quinoa
• 1 lb chicken breast, grilled and sliced
• 2 cups chopped Romaine lettuce
• 1 cup cherry tomatoes, halved
• 1 cup diced cucumber
• 1/2 cup sliced Kalamata olives
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup Greek vinaigrette dressing

Instructions

1. In a large bowl, combine the quinoa, grilled chicken, lettuce, cherry tomatoes, cucumber, olives, feta cheese, red onion, and parsley. Mix well.
2. Divide the mixture evenly among four meal prep containers.
3. Drizzle the Greek vinaigrette dressing over each container before serving.

3. Teriyaki Salmon and Broccoli – High-Protein Meal Prep

This one is one of my absolute favorites for high-protein meal prep! The honey, garlic, and ginger mix makes this taste absolutely AMAZING!

Ingredients

• 1 lb salmon fillets, skin removed
• 1/4 cup teriyaki sauce
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 4 cups broccoli florets, steamed
• 2 cups cooked brown rice

Instructions

1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together teriyaki sauce, sesame oil, honey, garlic, and ginger.
3. Place salmon fillets in a baking dish and pour the sauce over the top.
4. Bake for 15-20 minutes, or until salmon is cooked through and flakes easily with a fork.
5. Divide the cooked salmon, steamed broccoli, and brown rice evenly among four meal prep containers.

4. Tofu and Vegetable Stir-Fry

Ingredients

• 1 lb firm tofu, drained and cubed
• 1 tablespoon vegetable oil
• 1 tablespoon soy sauce
• 1 tablespoon hoisin sauce
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1/2 cup julienned carrots
• 1/2 cup sliced green onions

Instructions

1. In a large skillet or wok, heat the vegetable oil over medium-high heat. Add the tofu cubes and cook until they are golden brown on all sides. Remove the tofu from the skillet and set aside.
2. In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, and cornstarch. Set aside.
3. In the same skillet, add the broccoli, bell peppers, and carrots. Cook until the vegetables are tender-crisp, about 5-7 minutes.
4. Add the cooked tofu back into the skillet, along with the sauce mixture. Cook for an additional 2-3 minutes, or until the sauce has thickened.
5. Divide the tofu and vegetable stir-fry evenly among four meal prep containers. Top each container with sliced green onions.

5. Turkey and Black Bean Chili – High-Protein Meal Prep

This is my go-to for fall weather when I am looking to bulk while doing some high-protein meal prep. There is nothing better than lean chili… I will fight all the haters that come from this statement 🙂

Ingredients

• 1 lb ground turkey
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 can (8 oz) tomato sauce
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste

Instructions

1. In a large pot, heat the olive oil over medium-high heat. Add the ground turkey, breaking it up with a spoon as it cooks, until browned.
2. Add the onion and garlic, cooking until the onion is translucent, about 3-4 minutes.
3. Stir in the black beans, diced tomatoes, tomato sauce, chili powder, cumin, and smoked paprika. Bring the mixture to a boil, then reduce the heat and simmer for 20-30 minutes, or until the flavors have melded together.
4. Season the chili with salt and pepper to taste. Divide the chili evenly among four meal prep containers.

6. High-Protein Meal Prep: Shrimp and Asparagus Sheet Pan Meal

Ingredients

• 1 lb shrimp, peeled and deveined
• 1 lb asparagus, trimmed and cut into 2-inch pieces
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 1/2 teaspoon crushed red pepper flakes
• Salt and pepper, to taste
• 1 lemon, cut into wedges

Instructions

1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
2. In a large bowl, toss together the shrimp, asparagus, olive oil, garlic, and red pepper flakes. Season with salt and pepper to taste.
3. Spread the shrimp and asparagus mixture evenly on the prepared baking sheet.
4. Bake for 10-12 minutes, or until the shrimp are pink and cooked through.
5. Divide the shrimp and asparagus evenly among four meal prep containers. Serve with lemon wedges for squeezing over the top.

7. High-Protein Meal Prep: Chickpea and Vegetable Curry

Ingredients

• 1 tablespoon coconut oil
• 1 onion, diced
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (13.5 oz) coconut milk
• 1 cup diced tomatoes
• 2 cups chopped spinach
• Salt and pepper, to taste
• 2 cups cooked brown rice

Instructions

1. In a large skillet, heat the coconut oil over medium heat. Add the onion and cook until translucent, about 3-4 minutes.
2. Add the garlic and ginger, cooking for an additional 1-2 minutes, or until fragrant.
3. Stir in the curry powder, turmeric, and cumin, coating the onion mixture evenly.
4. Add the chickpeas, coconut milk, and diced tomatoes to the skillet. Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes, or until the sauce has thickened.
5. Stir in the chopped spinach, cooking until wilted. Season the curry with salt and pepper to taste.
6. Divide the cooked brown rice and chickpea curry evenly among four meal prep containers.

8. High-Protein Meal Prep: Steak and Veggie Quinoa Bowls

Ingredients

• 1 lb sirloin steak, cooked and sliced
• 2 cups cooked quinoa
• 2 cups chopped kale
• 1 cup cherry tomatoes, halved
• 1/2 cup diced red onion
• 1/4 cup crumbled blue cheese
• 1/4 cup balsamic vinaigrette dressing

Instructions

1. In a large bowl, combine the sliced steak, quinoa, kale, cherry tomatoes, red onion, and blue cheese. Mix well.
2. Divide the mixture evenly among four meal prep containers.
3. Drizzle the balsamic vinaigrette dressing over each container before serving.

9. High-Protein Meal Prep: Turkey and Spinach Stuffed Bell Peppers

Ingredients

• 4 large bell peppers, tops removed and seeds scooped out
• 1 lb ground turkey
• 1 tablespoon olive oil
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1 cup cooked brown rice
• 1 cup chopped spinach
• 1 can (8 oz) tomato sauce
• Salt and pepper, to taste
• 1/2 cup shredded cheese

Instructions

1. Preheat oven to 350°F (175°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the ground turkey, breaking it up with a spoon as it cooks, until browned.
3. Add the onion and garlic, cooking until the onion is translucent, about 3-4 minutes.
4. Stir in the brown rice, spinach, and tomato sauce. Season the mixture with salt and pepper to taste.
5. Stuff each bell pepper with the turkey and rice mixture, filling them to the top.
6. Place the stuffed bell peppers in a baking dish and top each one with shredded cheese.
7. Bake for 25-30 minutes, or until the bell peppers are tender and the cheese is melted and bubbly.
8. Divide the stuffed bell peppers evenly among four meal prep containers.

10. Egg, Spinach, and Sweet Potato Breakfast Muffins – High-Protein Meal Prep

Ingredients

• 6 large eggs
• 1/4 cup milk
• Salt and pepper, to taste
• 1 cup cooked and diced sweet potato
• 1 cup chopped spinach
• 1/2 cup diced red bell pepper
• 1/2 cup crumbled feta cheese

Instructions – High-Protein Meal Prep

1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin or line it with silicone muffin cups.
2. In a large bowl, whisk together the eggs, milk, salt, and pepper.
3. Stir in the sweet potato, spinach, red bell pepper, and feta cheese.
4. Divide the egg mixture evenly among the muffin cups, filling each one about 2/3 full.
5. Bake for 20-25 minutes, or until the egg muffins are set and a toothpick inserted into the center comes out clean.
6. Allow the egg muffins to cool for a few minutes before removing them from the muffin tin.
7. Divide the egg muffins evenly among four meal prep containers, with three muffins per container.

Conclusion – High-Protein Meal Prep

These 10 high-protein meal prep recipes are not only delicious but also easy to make. Incorporating these meals into your weekly routine will help you stay on track with your health and fitness goals, while also providing you with a variety of flavorful options to look forward to. Remember, meal prepping is not just about saving time, but also about making healthier choices and maintaining a balanced diet. With these protein-packed recipes, you’ll be well on your way to a more nutritious and satisfying lifestyle.

Other Resources – High-Protein Meal Prep

• The Best Full Bicep Workout: Get Strong and Sculpted Arms
• 5 Best Exercises to Lose Belly Fat
• Proper Bench Press Form: Beginner’s Guide
• The Ultimate Full Upper Body Workout: A Comprehensive Guide to Transform Your Physique
• https://en.wikipedia.org/wiki/Protein_biosynthesis