Home » Recipes » Collections » 30+ High Protein Meal Prep Recipes (Quick & Easy!)
by Robyn Conley Downs on Sep 4, 2023 (last updated Dec 7, 2023) 0 comments »
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5 stars (2 ratings)
As a habits-expert, I know how to save you time when it comes to protein-packed meals, so I’ve gathering all my high protein meal prep recipes together so you can save time, energy, and effort, and still eat well!
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High Protein Breakfast Ideas
Lunch Meal Prep Ideas with Protein
High Protein Dinner Meal Prep
Tips from a Habits Expert for Simplifying Protein Meal Prep
About these Recipes
About these Recipes
As a habits expert, I’m all about creating healthy, time-saving meals and I’m here to help you get meals on the table for breakfast, lunch and dinner with very little effort! One of my favorite ways to do this? Meal prepping!
Setting aside a bit of time throughout the week to prepare some make-ahead meals or batch cook will save you time the rest of the week and ensure you always have a healthy, high protein meal within reach to keep you full and satisfied.To help you out, I’ve rounded up over 30 easy high protein meal prep recipes to get you started.
Looking for More High Protein Recipes?
If you love this list and want to find even more high protein recipes, check out my collection of high protein dinner ideas and high protein slow cooker recipes, high protein dinner ideas, and protein packed smoothie recipes.
Breakfast
4.89 stars (9 ratings)
Protein Chia Pudding
If you’ve been searching for a sweet (but still protein-packed breakfast option), then have I got the recipe for you! Packed with protein and super-fast to prepare ahead, this protein chia pudding makes an easy, breezy protein snack or breakfast perfect for wherever your day might take you. The best part is that everything comes together in just a mason jar (pretty much the simplest meal prep situation ever, with no cooking required).
Ingredients: chia seeds, almond milk (or milk of choice), protein powder, and honey/ maple syrup (optional).
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5 stars (5 ratings)
Protein Overnight Oats
You won’t believe how easy this no-cook, high protein overnight oats recipe is. Everything comes together in one jar, then simply shake and let it get thick, creamy & delicious overnight in the fridge.
Ingredients: rolled oats, Greek yogurt (traditional or plant-based), chia seeds, maple syrup, vanilla extract, almond milk, and vanilla protein powder.
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5 stars (12 ratings)
Berry Protein Smoothie
This easy berry protein smoothie uses mixed frozen berries and multiple sources of protein for a filling, nourishing meal to carry you through the day. Includes simple ingredient swaps to make this nut-free!
Ingredients: frozen mixed berries, almond milk (or milk of choice), almond butter (or seed butter for nut-free), chia seeds, vanilla protein powder, and fresh lemon juice
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5 stars (2 ratings)
Meal Prep Butternut, Spinach & Sausage Egg Cups
Packed with protein and veggies, these colorful Make-Ahead Butternut, Spinach & Sausage Egg Cups are easy to prepare and make a great grab-and-go breakfast or snack.
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5 stars (6 ratings)
Matcha Protein Shake
Packed with protein, this matcha protein shake is made with matcha, spinach, and protein powder for a nourishing, filling way to start your day.
Ingredients: banana, matcha powder, vanilla protein powder, spinach, ground flax seed, milk of choice, and ice (optional).
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5 stars (4 ratings)
5-Ingredient Sweet Potato and Asparagus Egg Bake
5 simple ingredients combine in this easy, crowd-pleasing 5-Ingredient Sweet Potato and Asparagus Egg Bake recipe. It’s vegetarian, gluten- and dairy-free, and just the thing for brunch or a lazy breakfast at home.
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4.86 stars (7 ratings)
5-Minute Pumpkin Spice Protein Shake
This easy, creamy, low-sugar pumpkin spice protein shake tastes just like pie and is packed with protein and good-for-you ingredients.
pumpkin puree, greek yogurt, almond butter, pumpkin pie spice, protein powder, frozen cauliflower rice, almond milk
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5 stars (1 rating)
Green Protein Smoothie
Packed with protein, this easy green protein smoothie is packed with veggies and protein for a nourishing, filling way to start your day.
Ingredients: banana, spinach, vanilla protein powder, chia seeds, peanut butter, milk of choice.
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Make-Ahead Rainbow Veggie Egg Cups
A quick, easy breakfast you can prepare ahead of time, Make Ahead Rainbow Veggie Egg Cups are the perfect healthy, portable, vegetable-filled morning meal.
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Lunch
5 stars (1 rating)
Meal Prep Golden Glow Chicken Salad
Meal Prep Golden Glow Chicken Salad is an easy, healthy make-ahead meal that you can prep ahead and take on the go. Make it with chicken, or any protein you like!
Ingredients: chicken, cucumber, green apple, bell peppers, green onion, sunflower seeds, extra virgin olive oil, Dijon mustard, honey (optional), mild curry powder, lemon juice, apple cider vinegar and salt.
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5 stars (2 ratings)
Meal Prep Lemony Dill Egg Salad
Meal Prep Lemony Dill Egg Salad is fresh, bright and super simple to make ahead. A gluten-free, dairy-free, mayo-free recipe.
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5 stars (7 ratings)
Easy Shrimp Salad Stuffed Avocados
These Easy Shrimp Salad Stuffed Avocados combine bell peppers, celery & shallots with a simple dressing of lemon juice, dill and mayonnaise. Use precooked shrimp for the perfect no-cook quick lunch or weeknight dinner!
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5 stars (2 ratings)
Autumn Meal Prep Lentil Salad
Autumn Meal Prep Lentil Salad is packed with nutrition and full of beautiful fall flavors. Perfect to prep-ahead and take for lunch, or enjoy as a side dish anytime. A gluten-free, dairy-free, vegetarian, vegan recipe.
Ingredients: lentils, olive oil, butternut squash, greens, pepitas, and an easy maple Dijon vinaigrette.
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5 stars (11 ratings)
Turmeric Tahini Loaded Chicken Salad
Packed with nourishing ingredients, Turmeric Tahini Loaded Chicken Salad is perfect for lunch at home or to make ahead and take on-the-go!
Ingredients: cooked shredded chicken, shredded carrots, slaw mix (or shredded cabbage), green onion, sulfite-free raisins, turmeric, tahini, garlic, honey (optional), apple cider vinegar, extra virgin olive oil and salt.
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No ratings yet
Tomato Basil Lentil Salad
Simple to make with pantry staples and a few fresh ingredients, Lunch Box Tomato Basil Lentil Salad packs beautifully for lunch on-the-go, and also makes the perfect side or potluck dish.
5 stars (6 ratings)
Chicken Apple Salad (Without Mayo or Dairy)
Bursting with crunchy veggies and an easy, flavorful dressing, this healthy chicken apple salad is made without mayo or dairy, and makes the perfect make-ahead salad or meal on the go. Simple to make and oh-so satisfying, you’ll want to make this one again and again!
Ingredients: cooked chicken breasts (or chicken thighs), apple, celery, cashews, white wine vinegar, olive oil, mustard, shallot, arugula or baby spinach (optional), honey (optional) and salt.
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5 stars (8 ratings)
Crunchy Curry Quinoa Salad
This Crunchy Curry Quinoa Salad makes a perfect lunch, dinner side, or vibrant addition to any brunch table.
Ingredients: quinoa, chickpeas, cucumber, green apple, red bell peppers, basil, sunflower seeds (or pumpkin seeds), garlic, extra virgin olive oil, apple cider vinegar, lemon zest, lemon juice, mild curry powder and salt.
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Dinner
5 stars (11 ratings)
Lemon Chicken Marinade
This easy lemon chicken marinade gives chicken a ton of fresh flavor thanks to just a few ingredients and a simple marinade trick. The ultimate in simple sauces, just five minutes of prep yields the most juicy, flavorful chicken you've ever tasted.
Ingredients: olive oil, lemon juice, lemon zest, parsley, sugar, dijon mustard, salt, black pepper, garlic, chicken.
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5 stars (11 ratings)
Slow Cooker Greek Chicken
Slow cooker Greek chicken combines ingredients you have on hand to create a fresh, delicious meal you can use in a number of ways.
Ingredients: Greek yogurt, garlic, lemon zest, lemon juice, salt, chicken breast
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5 stars (4 ratings)
Green Chili Chicken Enchiladas
With only 4 ingredients, this green chili chicken enchiladas recipe is easy to make, yields super flavorful results, and is an excellent make ahead meal.
Ingredients: chicken, salsa verde, Mexican cheese blend, tortillas
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5 stars (12 ratings)
Slow Cooker Green Chili Chicken (5-Ingredients!)
With a short list of simple, real food ingredients this slow cooker green chili chicken is an easy and flavorful meal prep protein. Plus, there are so many ways you can use this chicken, you won’t get bored!
Ingredients: chicken, tomatillo salsa, salt, cream cheese, diced green chilis
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5 stars (7 ratings)
Ground Turkey Enchiladas
This ground turkey enchiladas recipe is a delicious and healthy meal that’s easy to make and perfect for a busy weeknight dinner or as a make ahead meal. It’s a time saving main course that uses just a handful of ingredients and is sure to be a new family favorite!
Ingredients: olive oil, onion, ground turkey, salt, cumin, garlic powder, chili powder, black beans, cheese, enchilada sauce, tortillas.
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4.97 stars (27 ratings)
Slow Cooker Flank Steak
This ultra tender slow cooker flank steak recipe could not be easier to make, and yields the most delicious, tender flank steak for tacos, sandwiches and more!
Ingredients: flank steak, chili powder, smoked paprika, cumin, garlic powder, brown sugar, olive oil and salt.
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5 stars (10 ratings)
Slow Cooker Satay Chicken
Slow cooker satay chicken is a flavorful, versatile, and simple recipe that the whole family will love!
Ingredients: chicken, salt, peanut butter, coconut milk, Thai red curry paste, brown sugar, lime juice, fish sauce.
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5 stars (7 ratings)
Instant Pot Chicken Burrito Bowl (One-Pot!)
Let’s make a feel-good version of our favorite takeout! A true one-pot wonder, this easy Instant Pot chicken burrito bowl recipe is a perfect dump-and-go option for busy weeknights, meal prep, or as a chicken burrito filling.
Ingredients: chicken breasts (or chicken thighs), rice, chicken broth, fire-roasted diced tomatoes, canned black beans, corn, cumin, mild chili powder, garlic powder, lime juice and salt.
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5 stars (5 ratings)
Easy Chicken Enchiladas
This easy chicken enchilada recipe is simple to prepare and yields super flavorful, delicious results every time!
Ingredients: shredded chicken, enchilada sauce, corn tortillas, and shredded Mexican cheese blend.
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5 stars (12 ratings)
Crockpot BBQ Chicken (2-Ingredients!)
This wildly easy 2-ingredient crockpot bbq chicken can be prepped in no time using store-bought or homemade sauce, yielding deliciously tender and versatile pulled chicken. Perfect for meal prep on busy weeks!
Ingredients: chicken breasts (or chicken thighs) and chipotle BBQ sauce (or store bought barbecue sauce).
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5 stars (1 rating)
Easy BBQ Chicken Bowl
Packed with color and flavor, these easy BBQ chicken bowls are perfect for a quick dinner or meal prep, and can be simply assembled with homemade or store bought ingredients. They’re so tasty, you’ll wanna make these again and again!
Ingredients: cooked chicken, rice, black beans, corn, green onions, cabbage slaw and bbq sauce.
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5 stars (2 ratings)
Easy Greek Bowls
Packed with vibrant, fresh ingredients, these easy Greek bowls make a quick weeknight dinner or the perfect meal prep meal to go. And you won’t believe how quick & delicious the yogurt tahini dressing is!
Ingredients: cooked chicken, cucumber, bell pepper, red onion, cherry tomatoes, kalamata olives, feta cheese, cauliflower rice, and yogurt tahini dressing.
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5 stars (4 ratings)
Greek Yogurt Chicken Marinade
This quick Greek yogurt chicken marinade is easy to prepare with a few simple ingredients and yields super tender and flavorful grilled or baked chicken every time. If you’ve never tried yogurt-marinated chicken before, then you’ve got to try this recipe!
Ingredients: Greek yogurt, lemon juice, lemon zest, garlic, chicken breasts (or thighs) and salt.
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5 stars (10 ratings)
Mexican-Inspired Shredded Beef
Perfectly spiced and incredibly easy to prepare, Mexican-Inspired Shredded Beef is super versatile and makes the best shredded beef tacos!
Ingredients: boneless beef chuck-eye roast, onion, tomato paste, cumin, mild chili powder, smoked paprika, lime juice and salt.
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5 stars (2 ratings)
High Protein Chicken Salad + High Protein Meal Prep Recipes
Servings: 2
Prep: 20 minutes mins
Total: 20 minutes mins
High protein chicken salad is an easy, healthy make-ahead meal that you can prep ahead and take on the go. Make it with chicken, or any protein you like! Plus 30+ high protein meal prep recipes.
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Ingredients
- 2 tablespoons fresh lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 2 teaspoons honey
- 2 teaspoons mild curry powder
- 1 teaspoon kosher salt
- 3 tablespoons extra virgin olive oil
For the Salad
- 2 cups cooked diced protein, such as chicken, hard boiled egg, canned + drained tuna, chickpeas
- 1 cup diced English cucumber
- 1 cup diced green apple
- 1 cup diced red bell peppers
- 2 tablespoons chopped green onion
- 2 tablespoons roasted, salted sunflower seeds
Instructions
Make the dressing by whisking together the lemon juice, apple cider vinegar, mustard, honey, curry powder and salt in a small bowl. Drizzle in the olive oil and whisk until well combined.
Make the salad by combining the protein, cucumber, apple, bell pepper, and green onion in a large bowl. Add the dressing and toss to coat.
Allow to sit for 5-10 minutes for the flavors to absorb.
Serve and enjoy immediately, topped with sunflower seeds, or cover and store for up to 5 days, with sunflowers seeds as a topping.
Notes
Leftover chicken works really well in this recipe. I like using leftovers from slow cooker whole chicken.
Use any cooked protein you like: chicken, hard boiled egg, canned + drained tuna, or chickpeas for a vegetarian option. Nutrition info will vary depending on protein source used.
Add the sunflower seeds at the end to avoid them getting soggy.
Author: Robyn Conley Downs
Course: Lunch
Cuisine: American
Nutrition Information:
Serving: 1 (of 2), Calories: 513kcal, Carbohydrates: 23g, Protein: 45g, Fat: 17g, Saturated Fat: 2g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 11g, Cholesterol: 119mg, Sodium: 602mg, Potassium: 749mg, Fiber: 5g, Sugar: 17g, Vitamin A: 2526IU, Vitamin C: 108mg, Calcium: 58mg, Iron: 3mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!
Freezer & Storage Tips
All of these recipes will keep well in the fridge for up to 3-4 days, in a sealed container.
Many of these recipes also freeze well, stored in a sealed freezer friendly container for up to 2-3 months.
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CollectionsMeal Prep
originally published on Sep 4, 2023 (last updated Dec 7, 2023)
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