25 High-Protein Meal Prep Recipes (Easy + Healthy)
These healthy high protein meal prep recipes are an easy way to reduce stress during the week while adding more protein into your diet. From juicy meatballs to protein-powered salads and bento bowls, these tasty recipes will keep you super satisfied!
If you’ve been around here before, you know that I am a fan of eating healthy, nutritious, and balanced meals.
But I know it’s tricky to find the time or energy to cook dinner every single night.
And if you are exercising and often hit the gym, you need to make sure to add enough protein to your meals.
And that’s where these high-protein meal prep recipes come in!
All these recipes are perfect for quick and easy dinners, but they work incredibly well for lunch the next day!
Plus, they are loaded with wholesome veggies and complete proteins.
But why do we need to make sure we add enough protein to our meals?
Benefits of High Protein Meal Prep
1. Feel satisfied for longer
Protein tends to reduce the level of hunger. So, you tend to feel fuller for longer (which helps you get through those long days!).
2. Lose weight
Because you feel more satisfied with protein in your diet, you’ll be less tempted by sweet treats. Plus, high-protein meals can boost your metabolism, which might help you burn more calories at rest!
3. Helps you build muscle
Protein contains several essential amino acids that are the building blocks for your muscle tissue. The more protein you eat, the more chance your body has to repair micro-tears from weightlifting and exercise!
What Proteins Are Good for Meal Prep?
You might start off with meat when looking for solid proteins, but there are tons of options to suit everyone (including vegans!).
These are a few foolproof options to stuff into your high protein meal prep recipes to meet those daily protein requirements!
- Chicken (approx 27g protein per 100g)
- Salmon (approx 25g protein per 100g)
- Beef (approx 27g protein per 100g)
- Pork (approx 27g protein per 100g)
- Lamb (approx 26g protein per 100g)
- Seitan (approx 75g protein per 100g)
- Tofu (approx 13g protein per 100g)
- Eggs (approx 13g protein per 100g)
- Quinoa (approx 14g protein per 100g)
- Chickpeas (approx 9g protein per 100g)
- Lentils (approx 12g protein per 100g)
- Beans (approx 12g protein per 100g)
How much protein do I need in a day?
It really depends on your goals. You should aim for at least 0.8 grams of protein per kg of body weight (0.36 grams per pound).
If you do lots of sports and hit the gym quite often, or you are trying to gain muscle, you might need up to 2g per kg.
25 High Protein Meal Prep Recipes
Protein: 35.5g
These chicken burrito bowls put traditional tacos, taquitos, and burritos to shame.
The chicken packs each bowl with protein, while the fresh herbs and guac add healthy fats and extra flavor.
And the cilantro-lime rice? It beats anything you’ll find for twice the price at Chipotle!
Salmon Patties with Coleslaw
Protein: 24g
If you want a change from classic beef burgers, these make-ahead patties are dreamy in a lunchbox.
The almond flour gives them a glorious crispy exterior, and the coleslaw salad is crunchy and fresh.
And the tangy mustard, garlic, and apple cider vinegar dressing is literally the cherry on top!
Chicken Tinga Bowls
Protein: 31.4g
This is one of my go-to high protein meal prep recipes that never disappoints.
The saucy and smoky chicken thighs are the main event here. But the black beans and quinoa add tons of extra protein.
Throw in the roasted bell peppers (for vitamins and texture!) and a squeeze of lime for the ultimate Mexican sensation!
