25+ High Protein Meal Prep Ideas
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If you’re looking to simplify your meals while boosting your protein intake, you’re in the right place! This list of high protein meal prep ideas is packed with delicious recipes with 15-25 grams of protein per serving plus all the meal prep tips you need to get started.
About These High Protein Recipes
- They’re easy, delicious, and made with mostly whole food, recognizable ingredients. Most of them also include freezer meal instructions (our speciality).
- Each one has 15-25 grams of protein per serving (sometimes more), which is at least 20% to 25% of the daily protein needs for most adults according to our friends over at The Real Food Dietitians.
- Our pal and dietitian Hannah Holzum from Wholesome Nutrition Co says, “I believe that at least 25% of the calories in a food should come from protein to be called ‘high protein’.” She shares more about why protein is important as we age and gives tips for adding in more protein on her podcast.
- We did our best to follow these dietitians’ guidelines in the high protein meal prep recipes we selected below.
Meal Prep Pro Tips
1. Start Small
Don’t feel like you have to prep every meal for the entire week right away. Start with one meal, like prepping a few lunches for yourself or dinners for your family. This will make the process feel manageable and build your confidence. We recommend starting with something easy like Baked Italian Meatballs, Crock Pot Taco Soup, or one of our Chicken Marinades.
2. Plan Before You Shop
Write out a simple weekly meal plan, including just a few meals you’d like to prep. Then, create a grocery list based on your recipes. I like to have my menu plan written out and on my fridge for the family to see.
3. Utilize the Freezer
Make the most of your time by cooking in batch. For example, cook up a few chicken breasts in the crock pot, make a batch of Instant Pot Brown Rice or quinoa, or chop some fresh veggies all at once. Freeze these these ingredients in small batches. They can be used in variety of meals down the road.
Meal Prep Containers
Here are a few meal prep storage solutions we recommend.
1. 30-Ounce Glass Rectangular Containers (5-Pack Set)
This set includes five durable glass containers with locking lids, each holding up to 30 ounces (3 ¾ cups). Perfect for lunch size portions. They’re compact, stackable, and safe for the microwave, dishwasher, freezer, and oven. Ideal for recipes that just need one compartment, such as individual servings of casseroles or salads.
2. Souper Cubes (2-Cup Portions)
I use these ALL the time in my home. They are perfect for dividing up food to freeze in small portions. Perfect for freezer meals for 1-2 people!
I use them for soups, shredded meat, and other meal prep recipes. Their silicone mold makes it easy to pop out the frozen food. They are dishwasher safe and can stack easily in the freezer.
I even gifted them to my father this Christmas and he was thrilled!
3. Freezer Storage Bags
BPA-free plastic freezer bags are super handy. They can be frozen flat and then stacked in the freezer while taking up minimal space.
If you’d like to use reusable bags instead, we’ve tried out many brands. None are perfect. They can stain permanently and may not zip over time, but you’ll get a lot of uses out of them in the meantime. We have used and can recommend the gallon-size Russbe bags.
4. Wide Mouth Mason Jars
These jars are perfect for storing prepped ingredients, homemade granola, sauces, make ahead fruit parfaits, picked onions, and overnight oats.
They aren’t fancy but we like them because they are high quality and can freeze without cracking.
High Protein Meal Prep Ideas
Mediterranean High Protein Breakfast Casserole
This low-carb, nutrient-dense, high protein breakfast casserole is cheesy, colorful, and absolutely packed with flavor. Eggs, ground turkey sausage, three kinds of cheese and milk provide lots of protein to keep you satiated. Best of all, it works great for meal prep or as a freezer meal.
Chicken Meatballs
This baked chicken meatballs recipe comes together in just minutes and is filled with bright, fresh flavors like lemon, chives, parsley, and garlic. These healthy, tender meatballs are an absolute treat when paired with the Honey Mustard Dipping Sauce!
Turkey Meatloaf Muffins (With Sneaky Veggies)
We love these!! Savory and perfectly moist with a caramelized topping, these high protein, veggie-loaded turkey meatloaf muffins will win over even the pickiest eaters. Serve with healthy mashed potatoes for a comforting yet healthy dinner.
Cheddar Chive Egg Bites
Want a high protein, low carb, on-the-go breakfast option that will keep you satisfied all morning? Cheddar Chive Egg Bites are the perfect solution for a healthy breakfast on busy weekdays.
Easy Chicken Fried Rice
This big-batch recipe for healthy, easy chicken fried rice has been tested dozens of times and is absolutely perfect for a nutritious, high protein meal prep It’s packed full of lean protein, vegetables, and whole grains.
Instant Pot Hard Boiled Eggs
If you’re looking for a foolproof way to make perfect hard-boiled eggs every time, look no further than your Instant Pot. Whether you’re meal prepping for the week, making deviled eggs for a gathering, or just need a healthy snack on hand, Instant Pot hard-boiled eggs come out consistently perfect—no cracked shells, no overcooking, just reliable results every time.
Baked Italian Meatballs
These moist, flavor-packed Baked Italian Meatballs are a weeknight meal staple in our house. They are done in 40 minutes or less and will make everyone happy. If you prep ahead using our freezing instructions, this meal is even faster!
Baked Omelette
This Baked Omelette is a high-protein, gluten-free, delicious breakfast to prep ahead for the week. Customize the add-ins to your liking and double the batch to freeze an unbaked one for later.
Chicken Burrito Bowls
Chicken Burrito Bowls are a healthy and filling dinner idea for everyone! Delicious marinated grilled chicken is served over brown rice and with your favorite southwest toppings. They can easily be meal prepped for the week or turned into an easy freezer meal.
Meatloaf Muffins
Here’s a twist on your average meatloaf recipe: Meatloaf Muffins! Prep ahead for healthy lunches, whip up for a quick dinner, and even make a double batch so you can freeze one for later. All ages love this meal!
Shrimp Coconut Curry Bowls
These Thai-inspired Shrimp Curry Bowls strike the perfect balance of salty, sweet, umami flavors with a crunchy and saucy texture. Yes, it is all those things–basically a healthy bowl of perfection. 🙂
Beef Burritos
This easy Beef Burrito recipe comes together fast and is a crowd-pleaser. Even better, these burritos can be prepped ahead for the freezer! They are the ultimate weeknight meal that you’ll make on repeat.
Spinach and Bacon Quiche
Filled with only 6 flavorful ingredients, this Spinach and Bacon Quiche comes together quickly but won’t stick around for long. We even tell you how to make ahead and freeze.
Crock Pot Taco Soup
Imagine walking into your home after a long day at work and being welcomed by the aroma of this comforting, healthy dinner. Save this recipe right now, because it’s about to become your best friend! Make it for a weeknight family meal or when hosting a crowd.
Or try our Instant Pot Taco Soup.
Italian Sliders
Moist and packed with Italian flavor, these Italian Sliders will impress anyone from guests to the youngest eaters in your house. Even better, they are freezer-friendly! You’ll want to double the batch every time you make these mini burgers.
Make Ahead Yogurt Parfaits
Whether you’re seeking a quick grab-and-go breakfast option or a satisfying snack, these Make Ahead Yogurt Parfaits are the tasty, good-for-you solution. Taking a few minutes to meal prep these parfaits can make mornings a lot easier.
Mediterranean Shrimp
Freezer-friendly Mediterranean Shrimp. Even the most reluctant seafood eaters will enjoy this succulent lemony shrimp that can be cooked in just minutes under the broiler, on the grill, or on the stovetop.
Mini Chicken Burgers
This is a kid and adult fave! Make ahead and freeze a batch for later or make them tonight for a delicious and healthy dinner. You can also make Air Fryer Chicken Burgers instead.
Southwest Chicken Tenders
This southwest chicken recipe is sure to please all the eaters in your house. It’s easy, healthy, freezer-friendly, and full of flavor but not spicy. You can bake it or–even better–grill it!
Use these in our popular Southwest Chicken and Bacon Wraps. Yum!
Asian Turkey Meatballs
Whether you want a tasty appetizer for a party or a healthy, satisfying dinner for the fam, this creative spin on meatballs does the trick. Bake the Asian Turkey Meatballs and serve alongside the Sweet Soy Dipping Sauce, or serve over brown rice and stir fried veggies with a drizzle of the sauce. Freezing instructions included.
Baked Ham and Egg Cups
Ham and Egg Cups might just blow your mind. They did mine. With only three main ingredients, this high-protein dish could be one of the easiest breakfast, lunch, or dinner recipes ever.
On-the-Go Chicken Burritos
This simple chicken burrito recipe makes for a filling, healthy, and satisfying lunch or dinner when time is short. Be sure to double the batch and freeze some for later using our instructions. Then, pull out just one or however many you need at a time and warm them from frozen.
Chicken, Broccoli, and Rice Foil Packets
Chicken, broccoli, cheddar cheese, and bacon are served over brown rice in these chicken foil packets. Grill, bake, or cook over the campfire! You can even make them ahead and freeze for later with our instructions. Everyone loves these individual foil packets!
The BEST Stovetop Chili
Need a down-the-pipe, great chili recipe? One that is made with pantry ingredients, is flavorful enough for adults, but not too spicy for kids? Our 30-minute Stovetop Chili checks all the boxes and more.
Any of Our 7 BEST Chicken Marinades
These well-tested, easy chicken marinades will transform boneless chicken breasts into several tasty, healthy meals. We’ll show you 4 different methods for cooking your marinated chicken, plus how to make them into freezer meals for later.
Baked Turkey and Veggie Meatballs
Try this delicious and healthy twist on traditional meatballs. Made with lean ground turkey, a blend of savory herbs, and some sneaky veggies, these meatballs are a nutritious and flavorful addition to any meal.
Easy Turkey Chili with Sweet Potatoes
This lean, healthy chili is not only hearty and absolutely delicious, but it’s also chock full of fiber, protein, and nutrients. It’s also gluten-free & dairy-free! It is delicious and fresh but is also a great make-ahead meal.
You can also make this as Instant Pot Turkey Chili or Slow Cooker Turkey Chili.
Instant Pot White Chicken Chili
This easy chili recipe is a little lighter than others yet packed with fresh, complex flavor. It’s also gluten-free, dairy-free, and freezer-friendly.
Salmon and Sweet Potato Cakes
These salmon and sweet potato cakes are packed with nutrition and flavor! Enjoy them as a sandwich or a la carte. Freezing instructions included!
Crowd Pleaser Mexican Soup
This Mexican-inspired soup recipe is one of those tried and true recipes that I’ve been making for years and years. It’s easy, super flavorful, freezer friendly, and makes a huge batch.
Leftover Ham and Bean Soup
Cooking within a tight grocery budget? Let me tell ya, this simple Ham and Bean Soup is the bomb. Not only is it budget-friendly, but it’s also filling, boasts a rich savory flavor, and is good for you. Great use for leftover ham!
In Conclusion
We hope these high protein meal prep ideas demonstrate that food prep doesn’t have to be complicated or time-consuming. With a little planning and the right recipes, you can save hours in the kitchen while enjoying healthy, high-protein meals all week long.
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