High Protein Meal Prep: 10 Easy Recipes for the Week

Sunday at 3 PM. Ten containers on my counter. Chicken in the oven. Rice on the stove.

This is what saves me from ordering takeout five nights a week.

I’ve been doing high protein meal prep for over a year now. It takes 90 minutes every Sunday, costs about $45, and it’s the only reason I’ve stuck to my fitness goals this long.

If you’re tired of deciding what to eat three times a day, or if you’ve ever had cereal for dinner because cooking felt impossible, you’re in the right place.

Why High Protein Meal Prep Works

Here’s the truth: meal prep isn’t about saving time. It’s about removing decisions when you’re exhausted and hungry.

Protein keeps you full longer than carbs or fats. According to the National Institutes of Health, high-protein meals increase satiety and help preserve muscle during weight loss. A study in the American Journal of Clinical Nutrition found that protein increases thermogenesis and helps maintain lean muscle mass during calorie restriction.

When your food is already cooked and portioned, you eat it. When it’s not, you order pizza. It’s that simple.

Let’s start cooking.

Quick Comparison: Find Your Recipe

Recipe	Protein	Calories	Time	Best For
Chicken & Rice Bowls	42g	450	60 min	Muscle Building
Turkey Chili	35g	320	45 min	Weight Loss
Salmon & Sweet Potato	38g	480	50 min	Clean Eating
Beef Stir-Fry	40g	420	55 min	Low Carb
Greek Chicken	45g	380	65 min	Mediterranean
Egg Muffins	15g each	120 each	30 min	Breakfast

10 High Protein Meal Prep Recipes

1. Chicken & Brown Rice Power Bowls

Total Time: 60 minutes | Servings: 5
Calories: 450 | Protein: 42g

This is my Sunday staple. I make it every single week. It’s simple, filling, and you can change the vegetables and seasonings to keep it interesting.

Ingredients:

• 750g chicken breast (about 5 breasts)
• 2 cups brown rice, uncooked
• 500g broccoli florets
• 2 bell peppers, sliced
• 3 tablespoons olive oil
• 2 teaspoons garlic powder
• 2 teaspoons paprika
• 1 teaspoon cumin
• Salt and pepper

How to Make It:

1. Preheat your oven to 425°F (220°C).
2. Cook brown rice according to package directions. Set aside.
3. Season chicken breasts with garlic powder, paprika, cumin, salt, and pepper.
4. Arrange chicken, broccoli, and bell peppers on two large baking sheets.
5. Drizzle vegetables with olive oil and season with salt.
6. Bake for 25-30 minutes until chicken reaches 165°F internal temperature.
7. Let chicken rest for 5 minutes, then slice.
8. Divide rice, chicken, and vegetables into 5 containers.

Pro Tip: Cook the rice the night before. It saves 20 minutes and actually tastes better after sitting in the fridge overnight.

Storage: 4-5 days refrigerated. According to the USDA Food Safety Guidelines, cooked chicken should be consumed within 3-4 days for optimal safety.

Want more chicken ideas? Check our high protein foods guide.

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2. Turkey & Black Bean Chili

Total Time: 45 minutes | Servings: 6
Calories: 320 | Protein: 35g

I make this chili every other week. It’s one of those high protein meal prep recipes that gets better after a day in the fridge.

Ingredients:

• 1kg lean ground turkey (93/7)
• 2 cans (400g each) black beans, drained
• 1 can (800g) crushed tomatoes
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 bell peppers, diced
• 3 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon oregano
• 2 tablespoons olive oil
• Salt and pepper

How to Make It:

1. Heat olive oil in a large pot over medium-high heat.
2. Add onion and cook for 5 minutes until soft.
3. Add garlic and cook for 1 minute.
4. Add ground turkey, breaking it apart with a spoon.
5. Cook turkey for 8-10 minutes until browned.
6. Add bell peppers, chili powder, cumin, and oregano. Stir well.
7. Add black beans and crushed tomatoes.
8. Bring to a boil, then reduce heat and simmer for 20 minutes.
9. Season with salt and pepper.
10. Let cool, then portion into 6 containers.

Pro Tip: This freezes beautifully. Make a double batch and freeze half. Thaw overnight in the fridge and reheat.

Storage: 5 days refrigerated, 3 months frozen.

More budget meals in our cheap healthy meals collection.

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3. Baked Salmon with Roasted Sweet Potatoes

Total Time: 50 minutes | Servings: 4
Calories: 480 | Protein: 38g

Salmon might seem fancy for meal prep, but it’s actually perfect. It stays moist, reheats well, and provides omega-3s with your protein.

Ingredients:

• 4 salmon fillets (150g each)
• 4 medium sweet potatoes, cubed
• 400g asparagus spears
• 3 tablespoons olive oil
• 2 lemons (juice and zest)
• 2 cloves garlic, minced
• 1 teaspoon dried dill
• Salt and pepper

How to Make It:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper.
3. Spread on a baking sheet and roast for 25 minutes.
4. Place salmon fillets on parchment paper.
5. Mix remaining olive oil, lemon juice, lemon zest, garlic, and dill.
6. Brush mixture over salmon and season.
7. After sweet potatoes have cooked 25 minutes, add salmon and asparagus on another sheet.
8. Bake both for 12-15 minutes until salmon flakes easily.
9. Let cool and divide into 4 containers.

Pro Tip: Don’t overcook the salmon. It continues cooking as it cools, so slightly underdone is perfect for meal prep.

Storage: 3-4 days refrigerated.

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4. Beef & Vegetable Stir-Fry with Cauliflower Rice

Total Time: 55 minutes | Servings: 5
Calories: 420 | Protein: 40g

This is my favorite high protein meal prep when I’m cutting carbs. The cauliflower rice keeps it light but the beef keeps you full.

Ingredients:

• 750g beef sirloin, sliced thin
• 1 large bag (600g) frozen cauliflower rice
• 300g snap peas
• 2 bell peppers, sliced
• 200g mushrooms, sliced
• 4 tablespoons low-sodium soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon red pepper flakes (optional)

How to Make It:

1. Heat 1 tablespoon sesame oil in a large wok over high heat.
2. Add beef in batches. Cook 2-3 minutes per batch until browned. Remove and set aside.
3. Add remaining sesame oil to the wok.
4. Add garlic, ginger, and red pepper flakes. Cook 30 seconds.
5. Add snap peas, bell peppers, and mushrooms. Stir-fry for 5 minutes.
6. Return beef to wok. Add soy sauce and rice vinegar. Toss to combine.
7. Cook cauliflower rice according to package directions.
8. Divide cauliflower rice and stir-fry into 5 containers.

Pro Tip: Freeze the beef for 30 minutes before slicing. It makes cutting thin, even slices way easier.

Storage: 4 days refrigerated.

Find more low-carb meals in our low calorie high protein meals guide.

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5. Greek Chicken with Quinoa and Vegetables

Total Time: 65 minutes | Servings: 5
Calories: 380 | Protein: 45g

This Mediterranean-inspired high protein meal prep tastes like summer. The flavors get better each day.

Ingredients:

For Chicken:

• 750g chicken breast
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 teaspoons oregano
• 1 teaspoon garlic powder
• Salt and pepper

For Quinoa:

• 2 cups quinoa, uncooked
• 4 cups water or chicken broth

For Vegetables:

• 2 zucchinis, sliced
• 2 bell peppers, sliced
• 1 red onion, sliced
• 200g cherry tomatoes
• 2 tablespoons olive oil
• 100g feta cheese, crumbled

How to Make It:

1. Cook quinoa in water or broth according to package directions.
2. Mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
3. Add chicken breasts and marinate for 15 minutes.
4. Grill or pan-sear chicken for 6-7 minutes per side until 165°F.
5. Let chicken rest 5 minutes, then slice.
6. Roast vegetables with olive oil at 425°F for 20 minutes.
7. Divide quinoa, chicken, and vegetables into 5 containers.
8. Top with feta cheese.

Pro Tip: Pack feta separately if you prefer it fresh and crumbly rather than melted.

Storage: 5 days refrigerated.

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6. Protein-Packed Breakfast Egg Muffins

Total Time: 30 minutes | Makes: 12 muffins
Calories: 120 per muffin | Protein: 15g per muffin

These egg muffins transformed my mornings. I grab two on my way out and I’m set until lunch.

Ingredients:

• 12 large eggs
• 200g turkey sausage, cooked and crumbled
• 1 cup spinach, chopped
• 1 red bell pepper, diced
• 1/2 onion, diced
• 1 cup shredded cheese
• Salt, pepper, and paprika

How to Make It:

1. Preheat oven to 350°F (175°C).
2. Spray a 12-cup muffin tin with cooking spray.
3. Cook turkey sausage until browned. Set aside.
4. Whisk eggs with salt, pepper, and paprika.
5. Divide sausage, spinach, bell pepper, and onion among muffin cups.
6. Pour egg mixture over vegetables.
7. Top with cheese.
8. Bake for 20-22 minutes until set and golden.
9. Let cool completely before storing.

Pro Tip: These freeze perfectly. Make a double batch. Microwave for 60 seconds from frozen.

Storage: 5 days refrigerated, 2 months frozen.

More breakfast ideas in our high fiber breakfast recipes.

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7. Shrimp & Zucchini Noodle Bowls

Total Time: 40 minutes | Servings: 4
Calories: 290 | Protein: 35g

This is my lightest high protein meal prep option. Perfect when you want something filling but not heavy.

Ingredients:

• 600g large shrimp, peeled and deveined
• 4 medium zucchinis, spiralized
• 2 cups cherry tomatoes, halved
• 4 cloves garlic, minced
• 3 tablespoons olive oil
• Juice of 2 lemons
• 1/4 cup fresh basil, chopped
• Red pepper flakes
• Salt and pepper

How to Make It:

1. Heat 2 tablespoons olive oil in a large pan over medium-high.
2. Season shrimp with salt, pepper, and red pepper flakes.
3. Cook shrimp 2-3 minutes per side until pink. Remove.
4. Add remaining oil and garlic. Cook 30 seconds.
5. Add cherry tomatoes. Cook 3-4 minutes until they burst.
6. Add zucchini noodles and toss for 2 minutes.
7. Return shrimp with lemon juice and basil.
8. Toss and remove from heat.
9. Divide into 4 containers.

Pro Tip: Cook zucchini noodles less than you think. They soften in the container and you want them al dente.

Storage: 3 days refrigerated.

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8. Slow Cooker Pulled Chicken Burrito Bowls

Prep Time: 15 minutes | Cook Time: 4 hours | Servings: 6
Calories: 420 | Protein: 38g

This is the easiest high protein meal prep recipe. The slow cooker does everything while you do anything else.

Ingredients:

For Chicken:

• 1kg chicken breasts
• 1 jar (400g) salsa
• 2 tablespoons taco seasoning
• 1 lime, juiced

For Bowls:

• 3 cups cooked brown rice
• 2 cans black beans, drained
• 2 cups corn
• 2 avocados (add fresh)
• Greek yogurt (for serving)

How to Make It:

1. Place chicken in slow cooker.
2. Pour salsa over chicken and sprinkle with taco seasoning.
3. Cook on low 4 hours or high 2 hours.
4. Shred chicken with two forks in the slow cooker.
5. Add lime juice and stir.
6. Cook rice according to directions.
7. Heat black beans and corn together.
8. Divide rice into 6 containers.
9. Top with shredded chicken, beans, and corn.
10. Pack avocado and yogurt separately.

Pro Tip: This chicken is versatile. Use it for tacos, salads, or quesadillas all week.

Storage: 5 days refrigerated.

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9. Baked Lemon Herb Cod with Green Beans

Total Time: 35 minutes | Servings: 4
Calories: 280 | Protein: 32g

Cod is underrated for meal prep. It’s mild, inexpensive, and reheats beautifully.

Ingredients:

• 4 cod fillets (150g each)
• 600g green beans, trimmed
• 4 tablespoons olive oil
• 2 lemons (juice and zest)
• 3 cloves garlic, minced
• 2 teaspoons dried thyme
• 2 teaspoons dried parsley
• Salt and pepper

How to Make It:

1. Preheat oven to 400°F (200°C).
2. Arrange green beans on a baking sheet.
3. Drizzle with 2 tablespoons olive oil, salt, and pepper.
4. Place cod fillets on top of green beans.
5. Mix remaining oil, lemon juice, zest, garlic, thyme, and parsley.
6. Brush mixture over cod.
7. Season fish with salt and pepper.
8. Bake for 15-18 minutes until fish flakes easily.
9. Let cool and divide into 4 containers.

Pro Tip: Cod is delicate. Use a spatula to carefully transfer to containers.

Storage: 3-4 days refrigerated.

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10. Turkey Meatballs with Marinara & Zucchini Noodles

Total Time: 55 minutes | Servings: 5
Calories: 340 | Protein: 36g

These turkey meatballs are my secret weapon. They’re so good that my friends who don’t meal prep ask for the recipe.

Ingredients:

For Meatballs:

• 750g ground turkey
• 1 egg
• 1/2 cup breadcrumbs
• 1/4 cup grated parmesan
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper

For Serving:

• 2 jars (700g each) marinara sauce
• 5 medium zucchinis, spiralized
• Fresh basil

How to Make It:

1. Preheat oven to 400°F (200°C).
2. Mix turkey, egg, breadcrumbs, parmesan, garlic, Italian seasoning, salt, and pepper.
3. Form into 20 meatballs.
4. Place on a lined baking sheet.
5. Bake for 20-25 minutes until 165°F.
6. Heat marinara in a pot.
7. Add cooked meatballs to marinara.
8. Simmer for 10 minutes.
9. Spiralize zucchini.
10. Divide zucchini into 5 containers.
11. Top with meatballs and marinara (4 per container).

Pro Tip: Keep zucchini raw and pack separately. The heat from reheating will cook them perfectly.

Storage: 4-5 days refrigerated. Meatballs freeze 3 months.

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My Sunday Meal Prep Routine

Here’s exactly how I prep 15 meals in 90 minutes:

11:00 AM – Start oven dishes (chicken, salmon, meatballs)
11:15 AM – Chop all vegetables while proteins cook
11:30 AM – Start rice or quinoa
12:00 PM – Everything cools down
12:15 PM – Portion into containers
12:30 PM – Done and cleaned up

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High Protein Meal Prep Tips

The Academy of Nutrition and Dietetics recommends planning meals ahead to improve diet quality and reduce food waste. Here’s what works:

Pick 3-4 Recipes Maximum

Don’t try to make 10 different meals. You’ll burn out. I rotate between my favorite 8-10 recipes.

Buy Proteins on Sale

If chicken is on sale, do chicken meal prep that week. If beef is discounted, switch to beef.

Use Glass Containers

They don’t stain, don’t smell, and last forever. I’ve had mine for 3 years.

Label Everything

Use masking tape and marker. Write the date and contents.

Store Sauces Separately

Pack dressings in small containers. Add when reheating to prevent sogginess.

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Common Mistakes to Avoid

1. Cooking Everything to Death

Overcooked chicken is the #1 reason people quit meal prep. Use a thermometer. Pull proteins 5 degrees under target temp.

2. Not Using Frozen Vegetables

Frozen vegetables are pre-cut, often cheaper, and last forever. Keep your freezer stocked.

3. Making Too Many Different Meals

Stick to 3-4 recipes. Make multiple portions of each. You can handle the same lunch for 3 days if dinner is different.

4. Cheap Containers

I used cheap plastic for a month. They warped and stained. Buy good glass containers once.

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Your Questions Answered

How long does meal prep take?

90 minutes for me. First few times took 2-3 hours. You get faster with practice.

Can I eat the same meals for 5 days?

Yes. I do this with lunch all the time. As long as dinner is different, I’m fine.

Do I need to prep breakfast?

Only if breakfast is hard for you. I do egg muffins because I’m not hungry in the morning but need protein.

What if I get sick of the meals?

Keep frozen high protein meal prep as backup. Or take a day off and order something healthy.

Can I freeze meal prep?

Yes! Turkey chili, meatballs, egg muffins, and chicken dishes all freeze beautifully.

How do I calculate macros?

Use a food scale and MyFitnessPal. Weigh ingredients as you add them, then divide by portions.

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Final Thoughts

High protein meal prep changed how I eat. It removed the stress of constant decisions and made hitting my nutrition goals automatic.

The first few weeks feel clunky. You’ll overcook something or forget a container. That’s normal.

But stick with it. By week four, it’s automatic. You’ll have your favorites, your system, and you’ll wonder how you managed without it.

Start this Sunday. Pick three recipes. Spend 90 minutes. See how it feels.

You’ve got this.

More Meal Prep Resources

➡️ High Protein Foods: Complete Guide
➡️ Low Calorie High Protein Meals
➡️ Cheap Healthy Meals on a Budget
➡️ High Fiber Breakfast Recipes
➡️ Blood Sugar Balancing Meals

Visit EasyHealthEats.com for more recipes and meal prep tips!