High protein low calorie meal prep saved me $200 a month.

And 10 hours a week.

And probably my sanity.

I used to cook every single night. Come home tired. Stare at an empty fridge. Order takeout. Again.

Spent $400 monthly on food delivery. Gained 12 pounds in 6 months. Felt exhausted constantly.

Then one Sunday, I meal prepped for the first time.

Made 5 days of high protein low calorie meal prep in 2 hours. Portioned everything into containers. Stacked them in my fridge.

That week changed everything.

No cooking on weeknights. No decision fatigue. No takeout temptation. Just grab, heat, eat.

Lost 3 pounds that first week. Saved $80. Had energy for the first time in months.

These 10 high protein low calorie meal prep recipes became my rotation. Each takes 2 hours or less to prep. Each makes 4-5 servings. Each costs under $15 total.

I’ve meal prepped every Sunday for 18 months now. Lost 34 pounds. Saved over $3,600. Never felt better.

Let me show you the exact high protein low calorie meal prep system that transformed my body, my budget, and my life.

10 Best High Protein Low Calorie Meal Prep Recipes

Meal Prep 1: Lemon Herb Chicken with Roasted Vegetables

⏱️ Prep Time: 1 hour 45 min | 👥 Makes: 5 servings
🔥 Per serving: 340 cal | 💪 Protein: 45g

This is the foundation of my high protein low calorie meal prep rotation.

Ingredients:

• 2.5 lbs chicken breast (5 breasts, 8 oz each)
• 2 lbs broccoli florets
• 2 lbs Brussels sprouts, halved
• 1 lb baby carrots
• 4 tbsp olive oil
• 4 cloves garlic, minced
• 3 lemons (juice and zest)
• 3 tbsp fresh herbs (rosemary, thyme, parsley)
• Salt and pepper

Instructions:

Preheat oven to 425°F. Line two large baking sheets with parchment.

Season chicken breasts with 2 tbsp olive oil, garlic, lemon juice, lemon zest, herbs, salt, pepper. Arrange on one baking sheet.

Toss all vegetables with remaining olive oil, salt, pepper. Spread on second baking sheet.

Bake both pans 25-30 minutes until chicken reaches 165°F and vegetables are tender and caramelized.

Let everything cool completely. Divide into 5 meal prep containers: 1 chicken breast + vegetables per container.

Why This Works:

Chicken breast is the leanest protein source. Almost pure protein with minimal fat. Each breast provides 52g of protein.

Research published in the Journal of the International Society of Sports Nutrition shows that high-protein diets improve body composition and support fat loss while preserving muscle mass during calorie restriction.

The vegetables add massive volume and fiber for minimal calories. You’re eating a huge amount of food for only 340 calories.

My Experience:

This was my first successful high protein low calorie meal prep. I made it on a Sunday. Ate it Monday through Friday for lunch.

By Wednesday, I realized I wasn’t hungry between meals anymore. The high protein kept me satisfied for 5-6 hours.

That week, I didn’t order takeout once. Saved $80. Lost 2 pounds. I was hooked.

For more chicken recipes, check high protein meal prep.

Meal Prep 2: Turkey Taco Bowl Prep

⏱️ Prep Time: 1 hour 30 min | 👥 Makes: 5 servings
🔥 Per serving: 320 cal | 💪 Protein: 38g

My favorite high protein low calorie meal prep for variety.

Ingredients:

• 2 lbs ground turkey (93% lean)
• 2 packets taco seasoning (or homemade)
• 2 cans black beans, drained and rinsed
• 2 cups frozen corn
• 3 cups cooked cauliflower rice
• Toppings (packed separately): shredded cheese, salsa, Greek yogurt, cilantro

Instructions:

Cook ground turkey in large skillet over medium-high. Break apart. Cook 10-12 minutes until no pink remains.

Add taco seasoning and 1 cup water. Stir. Add black beans and corn. Simmer 10 minutes.

Cook cauliflower rice according to package (or sauté fresh).

Let everything cool. Divide into 5 containers:

• Bottom: cauliflower rice
• Middle: turkey mixture
• Small containers: toppings (keep separate)

Why This Works for Meal Prep:

Ground meat reheats better than whole cuts. The taco seasoning prevents blandness throughout the week.

Keeping toppings separate prevents sogginess. Your Thursday meal tastes as fresh as Monday’s.

My Experience:

This high protein low calorie meal prep makes me actually look forward to meal prep meals.

Most meal prep gets boring by day 3. Not this one. The toppings make each day feel different.

I prep this every other week. Never gets old.

Want more Tex-Mex options? Try cheap healthy meals.

Meal Prep 3: Baked Salmon with Asparagus and Quinoa

⏱️ Prep Time: 1 hour 15 min | 👥 Makes: 4 servings
🔥 Per serving: 385 cal | 💪 Protein: 40g

Fancy high protein low calorie meal prep that feels gourmet.

Ingredients:

• 4 salmon fillets (6 oz each, wild-caught)
• 2 lbs asparagus, trimmed
• 2 cups dry quinoa (makes 6 cups cooked)
• 4 tbsp olive oil
• 4 cloves garlic, minced
• 2 lemons (juice and zest)
• Fresh dill
• Salt and pepper

Instructions:

Cook quinoa according to package. Let cool.

Preheat oven to 400°F. Line baking sheet with parchment.

Arrange asparagus on sheet. Drizzle with 2 tbsp olive oil, season with salt and pepper.

Place salmon on same sheet. Brush with remaining oil. Top with garlic, lemon juice, zest, dill.

Bake 15-18 minutes until salmon flakes easily.

Cool completely. Divide into 4 containers: quinoa + salmon + asparagus.

Why Salmon for Meal Prep:

Unlike chicken, salmon stays moist when reheated. The healthy fats prevent it from drying out.

The omega-3s support fat burning and reduce inflammation. Studies in the American Journal of Clinical Nutrition demonstrate that omega-3 fatty acids from fish enhance fat oxidation and improve metabolic health.

Perfect for high protein low calorie meal prep focused on weight loss.

My Experience:

I was nervous about meal prepping fish. Thought it would smell terrible or get dry.

Completely wrong. Salmon reheats beautifully in the microwave (90 seconds, 50% power).

This is my Sunday night special meal prep. Feels fancy but costs $3.50 per serving.

For more omega-3 rich meals, see anti-inflammatory recipes.

Meal Prep 4: Slow Cooker Salsa Chicken

⏱️ Prep Time: 10 min active + 4 hours cooking | 👥 Makes: 6 servings
🔥 Per serving: 280 cal | 💪 Protein: 42g

The easiest high protein low calorie meal prep ever.

Ingredients:

• 3 lbs chicken breast (6 breasts)
• 2 jars salsa (low sugar, check labels)
• 2 packets taco seasoning
• 3 bell peppers, sliced
• 2 onions, sliced
• Serve with: lettuce, cauliflower rice, or whole grain tortillas

Instructions:

Place chicken breasts in slow cooker.

Pour salsa over chicken. Sprinkle with taco seasoning. Add bell peppers and onions on top.

Cook on low 6-8 hours or high 3-4 hours until chicken shreds easily.

Shred chicken with two forks right in the slow cooker. Mix with peppers, onions, and salsa.

Cool completely. Portion into 6 containers.

Why This is Genius:

You literally dump everything in the slow cooker and walk away. Come back to perfectly cooked high protein low calorie meal prep.

The chicken stays incredibly moist from cooking in the salsa. Reheats perfectly all week.

My Experience:

This changed my Sundays. I put this in the slow cooker at 10am. Do other errands. Come home at 2pm to finished meal prep.

The house smells amazing. The chicken is fall-apart tender. It’s the easiest high protein low calorie meal prep I make.

I prep this twice a month minimum.

Meal Prep 5: Greek Chicken Bowls

⏱️ Prep Time: 1 hour 30 min | 👥 Makes: 5 servings
🔥 Per serving: 365 cal | 💪 Protein: 43g

Mediterranean high protein low calorie meal prep.

Ingredients:

• 2.5 lbs chicken breast, diced
• 3 cups dry quinoa or brown rice (cooked)
• 3 cucumbers, diced
• 3 cups cherry tomatoes, halved
• 1 red onion, diced
• 1 cup Kalamata olives
• 1 cup feta cheese, crumbled
• Dressing (packed separately): Greek yogurt + lemon + dill + garlic

Instructions:

Cook quinoa or rice. Cool completely.

Season diced chicken with oregano, garlic powder, salt, pepper, lemon juice.

Cook chicken in large skillet over medium-high, 8-10 minutes until golden and cooked through. Cool.

Prep dressing: Mix Greek yogurt, lemon juice, minced garlic, fresh dill, salt, pepper.

Divide into 5 containers:

• Bottom: quinoa/rice
• Middle: chicken
• Sides: cucumbers, tomatoes, onions, olives, feta
• Small container: dressing (keep separate)

Why Bowls Work for Meal Prep:

Everything stays separate until you’re ready to eat. Vegetables stay crisp. Chicken stays moist. Dressing doesn’t make anything soggy.

This is how professional high protein low calorie meal prep works.

My Experience:

This is my summer meal prep. Fresh, light, satisfying.

The separate dressing is key. Without it, this gets soggy by day 2. With it, tastes fresh all week.

I meal prep this every week from May through September.

Want more Mediterranean meals? Check Mediterranean diet meal prep.

Meal Prep 6: Beef and Broccoli Stir-Fry

⏱️ Prep Time: 1 hour 45 min | 👥 Makes: 5 servings
🔥 Per serving: 350 cal | 💪 Protein: 40g

Asian-inspired high protein low calorie meal prep.

Ingredients:

• 2 lbs flank steak, sliced thin against grain
• 3 lbs broccoli florets
• Sauce: ⅔ cup soy sauce, ¼ cup honey, 2 tbsp rice vinegar, 2 tbsp cornstarch, 6 cloves garlic, 2 tbsp ginger
• 4 cups cooked cauliflower rice or brown rice
• Sesame seeds and green onions for garnish

Instructions:

Cook rice (if using). Cool completely.

Make sauce: Whisk all sauce ingredients together.

Heat wok or large skillet over high. Cook beef in batches 2-3 minutes per batch until seared. Remove to plate.

Add broccoli. Stir-fry 6-8 minutes until tender-crisp.

Return beef to pan. Add sauce. Toss 2 minutes until sauce thickens.

Cool completely. Divide into 5 containers: rice + beef and broccoli. Garnish with sesame seeds and green onions.

Why This Beats Takeout:

Restaurant beef and broccoli: 800+ calories, 30g protein, $12
This meal prep version: 350 calories, 40g protein, $2.80 per serving

That’s the power of high protein low calorie meal prep.

My Experience:

I used to order Chinese takeout 3-4 times a month. $40-50 each time.

Now I make this. Tastes better. Costs $14 total for 5 servings. Fits my nutrition goals.

Haven’t ordered takeout beef and broccoli in over a year.

Meal Prep 7: Egg Muffin Breakfast Prep

⏱️ Prep Time: 45 min | 👥 Makes: 12 muffins (4 servings, 3 muffins each)
🔥 Per serving: 310 cal | 💪 Protein: 32g

Breakfast high protein low calorie meal prep.

Ingredients:

• 12 whole eggs
• 1 lb turkey sausage, cooked and crumbled
• 2 cups spinach, chopped
• 1 bell pepper, diced
• 1 cup mushrooms, diced
• ½ cup shredded cheese (optional)
• Salt, pepper, garlic powder

Instructions:

Preheat oven to 350°F. Spray muffin tin with cooking spray.

Cook turkey sausage in skillet until no pink remains. Cool slightly.

Whisk eggs in large bowl. Add cooked sausage, spinach, bell pepper, mushrooms, cheese (if using), seasonings.

Pour mixture evenly into 12 muffin cups.

Bake 20-25 minutes until set and lightly golden.

Cool completely. Store in containers (3 muffins per serving).

Why Egg Muffins are Perfect:

They’re portable. Reheat in 30 seconds. Eat at your desk, in your car, anywhere.

High protein low calorie meal prep doesn’t have to be just lunch and dinner.

My Experience:

I never ate breakfast before meal prepping. Would just drink coffee. Crash by 10am. Overeat at lunch.

Now I eat 3 egg muffins every morning. Total game changer for my energy and hunger levels.

These last all week. Sometimes I make a double batch and freeze half.

For more breakfast options, try high protein breakfast.

Meal Prep 8: Shrimp Fajita Bowls

⏱️ Prep Time: 1 hour 15 min | 👥 Makes: 4 servings
🔥 Per serving: 295 cal | 💪 Protein: 36g

Fast high protein low calorie meal prep.

Ingredients:

• 2 lbs large shrimp, peeled and deveined
• 4 bell peppers (different colors), sliced
• 2 large onions, sliced
• 3 tbsp fajita seasoning
• 3 tbsp olive oil
• 4 cups cooked cauliflower rice
• Toppings (separate): avocado, salsa, Greek yogurt, cilantro, lime

Instructions:

Season shrimp with 2 tbsp fajita seasoning.

Heat large skillet over high. Cook shrimp 2-3 minutes per side until pink. Remove to plate.

Same skillet, add olive oil, peppers, onions, remaining fajita seasoning. Cook 8-10 minutes until softened and charred.

Cook cauliflower rice according to package.

Cool everything. Divide into 4 containers: cauliflower rice + shrimp + peppers/onions. Pack toppings separately.

Why Shrimp for Meal Prep:

Shrimp is almost pure protein. Very few calories. Cooks in minutes. Reheats perfectly.

This is one of the fastest high protein low calorie meal prep recipes.

My Experience:

I make this when I’m short on time. Total active cooking time: maybe 20 minutes.

The shrimp reheats in 60 seconds. Still juicy and tender. Not rubbery at all.

This is my go-to when I need quick high protein low calorie meal prep.

Meal Prep 9: Turkey Meatballs with Zucchini Noodles

⏱️ Prep Time: 1 hour 30 min | 👥 Makes: 5 servings
🔥 Per serving: 325 cal | 💪 Protein: 38g

Italian-inspired high protein low calorie meal prep.

Ingredients:

For meatballs:

• 2 lbs ground turkey (93% lean)
• 1 cup almond flour or breadcrumbs
• 2 eggs
• 4 cloves garlic, minced
• 2 tbsp Italian seasoning
• Salt and pepper

For serving:

• 6 medium zucchini, spiralized
• 2 jars marinara sauce (low sugar)
• Optional: Parmesan cheese

Instructions:

Preheat oven to 400°F. Line baking sheet with parchment.

Mix all meatball ingredients in large bowl. Form into 20 meatballs (4 per serving).

Bake 25-30 minutes until cooked through (165°F internal).

Heat marinara sauce in pot.

Divide into 5 containers:

• Zucchini noodles (raw – will cook when reheated)
• 4 meatballs per container
• Marinara sauce

Why This Works:

The meatballs freeze beautifully. You can make a double batch and freeze half.

Raw zucchini noodles don’t get mushy. They cook perfectly when you microwave the whole container.

My Experience:

This is my comfort food high protein low calorie meal prep. Feels indulgent. Tastes like Italian grandma cooking.

But it’s actually only 325 calories and 38g of protein.

I make this twice a month. Sometimes I freeze individual portions for emergency meals.

Meal Prep 10: Chicken Burrito Bowl Prep

⏱️ Prep Time: 1 hour 45 min | 👥 Makes: 6 servings
🔥 Per serving: 355 cal | 💪 Protein: 40g

The most customizable high protein low calorie meal prep.

Ingredients:

• 3 lbs chicken breast, diced
• 3 cups dry brown rice or cauliflower rice (cooked)
• 2 cans black beans, drained
• 2 cups frozen corn
• 3 bell peppers, diced
• 1 red onion, diced
• Taco seasoning
• Toppings (separate): cheese, salsa, Greek yogurt, avocado, cilantro, lime

Instructions:

Cook rice. Cool completely.

Season chicken with taco seasoning. Cook in large skillet 10-12 minutes until cooked through.

Sauté bell peppers and onions 5-6 minutes.

Heat black beans and corn together.

Divide into 6 containers in layers:

• Bottom: rice
• Layer 2: beans and corn
• Layer 3: chicken
• Layer 4: peppers and onions
• Small containers: toppings (separate)

Why Bowls are Meal Prep Gold:

Everything reheats evenly. You can customize each day with different toppings. Never gets boring.

This is the ultimate high protein low calorie meal prep for beginners.

My Experience:

This was actually my first meal prep ever. Made it on a Sunday in January 2023.

Changed my entire relationship with food and cooking.

That week, I didn’t cook once. Didn’t order takeout. Lost 3 pounds. Saved $80.

I’ve meal prepped every single Sunday since. 18 months and counting.

For more burrito bowl ideas, check 30 minute high protein dinners.

Why High Protein Low Calorie Meal Prep Changed My Life

Before I started meal prepping, my life was chaos.

Came home hungry every night. Made terrible food decisions. Spent money I didn’t have on delivery.

Gained weight. Felt exhausted. Hated cooking but did it anyway.

What Changed:

I committed to Sunday meal prep. 2 hours every Sunday. No exceptions.

Made 5 days of high protein low calorie meal prep. Portioned everything. Labeled containers.

The Results:

Month 1:

• Lost 8 pounds
• Saved $200 on takeout
• Stopped cooking on weeknights
• Had energy after work for the first time

Month 3:

• Lost 18 pounds total
• Saved $600 cumulative
• Meal prep became automatic
• Started enjoying my evenings again

Month 6:

• Lost 28 pounds total
• Saved $1,200 cumulative
• Body completely transformed
• Life felt manageable

Month 12:

• Lost 34 pounds total
• Saved $2,400 cumulative
• Maintained weight loss effortlessly
• Can’t imagine life without meal prep

High protein low calorie meal prep didn’t just change my body. It changed my entire life.

For more meal prep strategies, see high protein meal prep for weight loss.

My Exact Meal Prep System

Every Sunday, I follow this routine:

10:00am – Make grocery list, check what I have
10:30am – Grocery shop (takes 45 min with list)
11:30am – Unpack groceries, start meal prep
11:45am – Put proteins in oven/slow cooker
12:00pm – Cook grains (rice, quinoa)
12:15pm – Prep vegetables
12:45pm – Proteins finish cooking
1:00pm – Let everything cool
1:15pm – Portion into containers
1:30pm – Label containers, stack in fridge
1:45pm – Clean kitchen
2:00pm – Done

Total time: 2 hours including shopping

What I Make:

• 2 different recipes
• 5 servings of each (10 meals total)
• Monday-Friday lunch and dinner covered

This high protein low calorie meal prep system is completely sustainable.

Meal Prep Containers and Tools

Best Containers:

I use glass meal prep containers with dividers. 3-compartment style.

• Main section: protein
• Side 1: vegetables or grain
• Side 2: vegetables

Glass reheats better than plastic. Doesn’t stain. Lasts forever.

Cost: $40 for 10 containers. Still using the same ones 18 months later.

Essential Tools for Meal Prep:

1. Two large baking sheets
2. Large stockpot for grains
3. Large skillet for proteins
4. Good knife and cutting board
5. Food scale (for portioning)
6. Measuring cups
7. Labels and marker

Total investment: Under $100

That $100 saved me $2,400 in takeout the first year. Best investment ever.

Common Meal Prep Mistakes

Mistake 1: Making Too Many Recipes

First time I meal prepped, I made 5 different recipes. Took 4 hours. Exhausting. Quit after 2 weeks.

The Fix: Make 2 recipes max. 5 servings each. Way more sustainable for high protein low calorie meal prep.

Mistake 2: Not Using Proper Containers

Used cheap plastic containers that stained and warped. Food tasted like plastic by day 3.

The Fix: Invest in good glass containers. They last forever and food tastes fresh all week.

Mistake 3: Making Bland Food

Made plain chicken and broccoli. By Wednesday, I was gagging. Ordered takeout Thursday.

The Fix: Use lots of seasonings and sauces. High protein low calorie meal prep should taste GOOD.

Mistake 4: Not Planning Ahead

Showed up at the grocery store with no list. Wandered aimlessly. Forgot ingredients. Wasted time and money.

The Fix: Make a detailed list before shopping. Stick to it. In and out in 30 minutes.

Quick Questions About Meal Prep

How long does meal prepped food last?

4-5 days safely in the fridge. I make Sunday, eat Monday-Friday. Perfect timing for high protein low calorie meal prep.

Does the food get boring?

Not if you rotate recipes. I have 10 recipes in rotation. Make 2 different ones each week. Never gets old.

Can I freeze meal prep?

Yes! I freeze individual portions all the time. Especially meatballs and chicken. Pull out night before to thaw.

What about vegetables getting soggy?

Keep wet ingredients separate. Don’t add dressing until eating. Use proper containers with dividers.

How much does meal prep cost?

$25-40 per week for 10 meals. That’s $2.50-4.00 per meal. Way cheaper than takeout or restaurants.

Want more quick meal ideas? Check quick healthy dinners for weight loss and 15 minute healthy dinners.

More Meal Prep Recipe Ideas

Want variety? Browse protein smoothie recipes for breakfast options.

Need gut-friendly meals? Check high protein foods for gut health.

Looking for no-mayo options? See tuna avocado salad no mayo.

Want more protein ideas? Try cottage cheese recipes high protein.

The Truth About Meal Prep

The meal prep industry wants you to buy their containers, their plans, their courses.

They make it seem complicated. Like you need special skills or equipment.

All lies designed to sell you stuff.

The truth: High protein low calorie meal prep is simple.

Pick 2 recipes. Make them Sunday. Portion them out. Eat them all week.

That’s it. That’s the whole system.

I lost 34 pounds. Saved $3,600. Transformed my body and life.

Using 2 hours on Sunday and $30 at the grocery store.

No fancy meal prep service. No expensive containers. No complicated system.

Just consistency and simple recipes.

Start this Sunday. Pick one recipe from this article. Make 5 servings.

Within a week, you’ll understand why high protein low calorie meal prep changed my life.

Real food. Real convenience. Real results.