25 High Protein Meal Prep Ideas to Make Life Easier

25 High Protein Meal Prep Ideas for Easy Meal Planning

1. Vanilla Protein Overnight Oats

These overnight oats are an easy, quick, high-protein meal that you can whip up the night before. All you need to do is add the ingredients into a glass jar, shake, and let it sit overnight. Then in the morning, you can add your favorite toppings like nut butter, berries, or a dollop of yogurt.

2. Double-chocolate Brownie-baked Oats

If you're craving something sweet, try these double-chocolate brownie-baked oats. It tastes like a rich, gooey, oat brownie, but contains extra protein from protein powder. Pair it with fruit or eggs in the morning, or eat it as a high-protein late-night sweet treat.

3. Baked Omelet Muffins

Baked mini omelets are the perfect low-carb, grab-and-go meal you can enjoy on a busy morning. These omelets are pretty customizable, too, after you combine the base of milk, eggs, cheese, and seasonings. While this recipe calls for broccoli, bacon, and scallions, you can customize it to fit your dietary needs and preferences.

4. Oat Flour Waffles

Light and fluffy, protein-rich waffles are the perfect way to start a busy morning. This recipe combines oats with vanilla protein powder, plain Greek yogurt, egg whites, vanilla almond milk, and honey. One waffle contains only 90 calories, 11 carbs, and nine grams of protein. For even more protein, you can pair it with a Greek yogurt parfait or sausage links.

5. Make-ahead Breakfast Burritos

Instead of opting for the store-bought burritos that are filled with additives, you can create your own healthy high-protein version at home. This recipe calls for spinach, eggs, Serrano peppers, and pepper jack cheese. Wrap everything into a whole wheat tortilla, adding a spicy kick to your morning. These burritos last for months in the freezer and can be reheated in minutes in the microwave or air fryer.

6. Yogurt Dip

For a quick, protein-packed snack you can take on the go, try Greek yogurt dip. This veggie dressing combines feta cheese and fresh herbs into a single-serve plain Greek yogurt cup. Pair this dip with cut-up vegetables, cheese, and crackers for a filling, protein-rich snack.

7. Green Goddess Sandwiches

This green goddess sandwich combines hard-boiled eggs with bib lettuce and fresh avocado to create a light and refreshing sandwich. It's an easy recipe that requires hardly any prep to make. All you need is a pot of water to boil your eggs, and a cutting board to chop up your avocado. You can pair the mixture with bread, or try it in a wrap or salad for a lower-carb option.

8. Tuna and White Bean Salad

This Italian-inspired lunch is almost effortless. It combines canned tuna with cannellini beans, lemon juice, garlic, olive oil, red onion, seasonings, and fresh herbs. You can add it onto a bed of lettuce for a light lunch, or pair it with toast or crackers.

9. Chopped Cobb Salad

This chopped Cobb salad tastes restaurant quality and comes together in just 10 minutes. To create, you'll need lettuce, diced roasted chicken, celery, carrot, a hard-boiled egg, and blue cheese. Toss the ingredients together, then drizzle on your favorite dressing for a refreshing, yet filling dish.

10. Big Mac Burger Bowl

This Big Mac bowl has all the flavor of the original sandwich but contains only a fraction of the calories. It contains juicy ground beef, crisp lettuce, fresh pickle chips, and a savory special sauce. Each bowl contains 274 calories and 29 grams of protein.

11. Vegan Superfood Grain Bowls

This vegan grain bowl is bursting with color and flavor, filled with kale, beets, edamame, and avocado. It only takes 15 minutes to make when you take shortcuts with microwaveable quinoa and packaged, cooked baby beets. Although this dish is vegan, it packs in 16 grams of plant-based protein per serving.

12. One-pot Lentil Dahl

Whether you follow a plant-based diet or are looking to switch things up, this lentil Dahl is the perfect comforting, high-protein dish. The star of the show in this recipe is red lentils, which are packed with fiber. protein, and essential nutrients. Add them to a savory, flavorful curry and pair them with naan for an appetizing lunch or dinner option.

13. Beef and Bean Chili

Hearty, savory, and full of protein, this chili recipe is the perfect dish to cozy up to after a busy day. This dish contains ground beef, pinto, and kidney beans. Pair the chili with a piece of cornbread for a sweet and savory high-protein dinner.

14. Tomato and Cottage Cheese Pasta Sauce

Following a high-protein diet doesn't necessarily mean you need to give up your favorite comfort foods. This pasta recipe packs in extra protein with its creamy garlic tomato sauce that's made with cottage cheese. You can even add more of a protein boost by substituting regular noodles for a chickpea or lentil pasta substitute.

15. Oven-baked Chicken Tenderloins

These chicken tenderloins are easy to make, full of flavor, and go perfectly with a variety of dishes. Plus, each serving contains 39 grams of protein. To create these juicy tenders, you'll need olive oil, spicy brown mustard, ground ginger, garlic powder, and soy sauce. Or, if you're gluten-free, you can substitute the soy sauce for coconut aminos.

16. Philly Cheesesteak Sloppy Joes

Transform your typical sloppy Joe night into a melty, cheesy cheesesteak version. This recipe combines two comfort foods to create an easy, savory dish you won't be able to get enough of - and it only takes about a half hour to make.

17. Instant Pot Carnitas

If you love Mexican-inspired dishes, you'll want to try this carnitas recipe. This roasted pork recipe is juicy and tender, and only takes a fraction of the cooking time of the regular slow cooker version. Serve with corn tortillas, cheddar cheese, and a high-protein chipotle yogurt sauce for a quick dinner that's 5-star quality.

18. Steakhouse Kebabs

This steakhouse kebab recipe is traditional, yet full of delicious, savory flavors. To create the kebabs, you'll need sirloin steak, baby red potatoes, cremini mushrooms, Worcestershire sauce, and basic seasonings. Grill the kabobs and serve with a homemade tangy blue cheese dressing.

19. Sheet Pan Chicken and Sweet Potatoes

Meal-prepped recipes can taste delicious and require minimal work - take this sheet pan dish as an example. The chicken has a crisp skin that pairs perfectly with salty bacon and crunchy watercress. Add in roasted sweet potatoes to give the dish a hint of sweet flavor and you have an easy meal prep in just 30 minutes.

20. Eggplant and Tofu Stir Fry

This eggplant and tofu stir fry is a good plant-based meal prep idea that contains 17 grams of protein per serving. It combines firm tofu with eggplant and lays it over a bed of white rice, or cauliflower rice if you prefer a low-carb option. For a bit of heat, the recipe calls for Serrano chilies.

21. Lamb and Vegetable Stew

Comforting and satisfying, this lamb and vegetable soup comes together in just one pot, requiring minimal cleanup. You'll first need to chop up your lamb steaks and brown the meat, followed by the vegetables and flour to create a thicker texture. Add the rest of the ingredients and simmer for about 10 minutes. Pair with a fresh sourdough loaf for an ultra-satisfying, easy, high-protein meal.

22. Turkey and Zucchini Burgers

These turkey burgers add zucchini as the secret ingredient, making these burgers extra juicy. Eggs help bind the turkey and zucchini together, and garlic powder and cumin seasonings bring even more flavor. After cooking the burgers, place them onto a toasted bun and layer with your favorite toppings like pickles, lettuce, tomato, and honey mustard.

23. Grilled Chicken and Spinach Quesadillas

This grilled chicken and spinach quesadilla recipe is a crowd-pleaser if you're prepping for multiple people. Instead of cooking these the traditional stove top way, these quesadillas are made on the grill, giving the tortillas a satisfying crunch. They only take 20 minutes to make and contain 59 grams of protein per serving.

24. Grilled Teriyaki Chicken

Bring on the summertime vibes with this easy grilled teriyaki chicken recipe. For the marinade, you'll need coconut aminos, toasted sesame oil, honey, garlic powder, and ground ginger. After combining, coat the chicken and let it sit for two hours. Then, grill your chicken with a side of bok choy and pineapple for a refreshing, light dish.

25. Buffalo Chicken Rice Bowl

If you're a fan of Buffalo chicken wings, this high-protein rice bowl might become your new favorite meal prep. The chicken breast is cubed and coated with a delicious creamy, yogurt Buffalo sauce and laid onto a bed of rice. Go the extra mile and add tomatoes, cucumbers, and green onions for additional color and flavor.

Enjoy high-protein meals from Meal Village

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