Healthy meal prep is a great opportunity to get a delicious meal on the table, even when life gets a little bit hectic. It takes a bit of planning, but we have the high-protein meal prep recipes that you can add to your weekly menu for nutritious, family-friendly food that will hold up in the fridge all week long. So, say goodbye to takeout and get cooking!
Why is protein important when meal prepping?
To feel more satisfied after a meal (and to cut down on cravings between meals), high-protein dishes are key in keeping you satisfied and full. Protein is a crucial nutrient for every part of your body, and it’s a key player in building muscle, boosting immunity, maintaining stable blood sugar, and generally keeping you energized throughout the day.
Another perk? “In numerous studies, a high-protein breakfast habit has been linked to weight management or weight loss,” says Cynthia Sass, M.P.H., R.D., C.S.S.D., a plant-based performance nutrition coach. “Protein is filling and triggers the release of satiety hormones that blunt appetite.”
Translation: You naturally feel satisfied for longer when you load up on protein, reducing your urge to graze after breakfast, lunch, and dinner. Research shows that 30 grams of protein per meal is the sweet spot, but experts say that at least 15 grams is a good start.
Choose high-quality protein foods, like meat, seafood, legumes, veggies, and dairy, suggests Isabel Smith, R.D., C.D.N. Each meal should also include a complex carbohydrate (like sweet potatoes or quinoa), vegetables or fruit, and some healthy fat (like avocado, nuts, or olive oil) to cover all your macronutrients.
So, grab your best meal prep containers and get cooking these high-protein meal prep recipes that last days in the fridge or hold up well in the freezer.
1. Thai Turkey Lettuce Cups
Meal prep doesn’t need to take all day; these turkey cups, for example, come together in 20 minutes and boast 43 grams of protein. Even better, the filling is beyond easy to reheat and pack into lettuce leaves, making for a lunch that requires next to no effort, but still feels fresh.
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2. Spinach and Cheese Egg Muffins
These delicious spinach egg muffins contain a trio that’s guaranteed to please: protein-packed eggs, nutrient-rich veggies, and creamy goat cheese. You’ll get 4 grams of protein per muffin, so feel free to have two or three alongside a serving of cottage cheese or Greek yogurt to hit your morning quota.
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3. Fiery Black Bean Soup
Vegan recipes can be protein-packed too. This spicy black bean soup (which goes vegan if you switch chicken broth for vegetable) provides 20 satiating grams of protein per serving, plus tons of fiber and plant-powered nutrients. You’ll get up to four full lunches or dinners from just one batch, and feel free to mix in shredded chicken or top with some cheese and Greek yogurt for extra protein.
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4. Honey-Spiced Salmon With Quinoa
Salmon and quinoa are truly a power duo—one is a complete plant-based protein, the other a rich source of omega-3 fatty acids. In this recipe, red cabbage, cooked quinoa, honey, salmon, and lime combine into a delicious meal prep option with 41 grams of protein per serving.
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5. Chiptole Chicken Fajitas
This delicious blend of chicken, peppers, onions, and mushrooms makes for the ultimate meal prep skillet. Simply warm it up and add it to flour tortillas, a bowl of rice, or top off a salad for an easy dinner or lunch all week long.
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6. Herb Shrimp and Cabbage Roll-Ups
With 15 grams of protein (and only 105 calories) per roll, these veggie-wrapped takes on the Vietnamese classics are an ideal make-ahead lunch. Even better, they’re meant to be served cold and they already have the dipping sauce inside—no microwave or extra container necessary.
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7. Turkey Burgers With Tomato Relish
You won’t miss the beef after trying these Greek turkey burgers with zucchini, mint, and tangy tomato-feta relish—plus 28 grams of protein per serving. Simply prep your patties and throw them into the fridge or freezer, depending on how long you’ll wait, to have on hand when you need healthy food fast.
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8. Roasted Chicken and Potatoes With Kale
This super simple sheet pan is packed with flavor and 38 grams of protein per serving. It comes together in just minutes and is ready for lunches or quick dinners in a moment. We love how easy, yet flavorful each forkful is!
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9. Sheet Pan Halibut With Potatoes
Halibut is an underutilized fish that boasts tons of vitamin A, niacin, calcium, iron, magnesium, potassium, and selenium. And since it’s a sheet pan recipe, there’s barely any cleanup—not to mention a whopping 40 grams of protein per serving. Add this one to your rotation ASAP.
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10. Chicken With Fried Cauliflower Rice
This one pan wonder has less than 400 calories, 18 grams of carbs, and packs in 34 grams of protein per serving. It’s super flexible to whatever veggies you have on hand and brings big flavor from rice vinegar, soy sauce, and aromatics.
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11. Tex-Mex Salmon Bowl
Meal prep doesn’t get easier than this bowl, which upgrades pre-made rice and canned black beans with buttery salmon and avocado. You’ll get an unbelievable 53 grams of protein, plus tons of fiber and healthy fats, from just 20 minutes of work—including the time it takes to make your own salsa.
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12. Vegetable Fried Rice
Say goodbye to takeout. Swap your go-to order for this plant-based version with under 500 calories and 19 grams of filling protein from edamame and eggs. You’ll curb cravings while keeping your sodium intake in check. Plus, add your favorite shredded chicken or tofu for an extra protein punch.
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13. Sautéed Chicken and Salad
For a nutritious meal that’ll also stun your family, we recommend this pan-cooked chicken and mixed salad with passion fruit vinaigrette. The 33 grams of protein aren’t the only reason to give it a try; with at least half your plate taken up with raw veggies, it’ll make you feel as good as it looks.
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14. Crunchy Turkey Salad
Whether you’re repurposing holiday leftovers or trying to get rid of extra rotisserie chicken (which swaps well with turkey), consider this recipe your new go-to treat, offering a huge 41 grams of protein. Most of the prep in this meal is already done; you just need to cut the salad, whip up the dressing, and enjoy.
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15. Shrimp, Avocado, and Egg Chopped Salad
Shrimp and hard-boiled eggs do double duty, bringing in 40 grams of protein per serving. Plus, the salad comes together in just minutes, which means less time for meal prepping and more time for enjoying.
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16. Sheet Pan Chicken Tikka
Give your tikka masala a makeover. You’ll get all the traditional flavors of the Indian dish—garam masala, cilantro, and yogurt—without overdoing it on carbs or calories. Even picky eaters will find something to love about this hearty meal, which packs in 55 grams of protein per serving.
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17. Veggie-Loaded Chickpea Waffles
If you’ve ever heated up the pre-made frozen kind, you know that waffles are just about the ideal meal prep food. This variety is a little healthier than the ones you’re used to—with 7 grams of protein and only 85 calories per savory waffle, you can have two or three with an egg, cheese, or extra yogurt to max out your protein.
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18. Bean, Tuna, and Pepper Salad
Speaking of easy meal prep, time-crunched chefs will love this one: Most of this salad’s ingredients (beans, tuna, peppers, artichoke hearts, and olives) come right out of a can. Paired with the crunch of romaine for freshness, the result is an effortless dish with 15 grams of protein. Add in extra nuts for even more healthy fats and protein.
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19. Egg-and-Cheese Sandwiches
Never have any time to make breakfast? Stop heading to the drive-thru and replace your less-than-healthy breakfast sandwich with this homemade recipe. Each one is meat-free (though, you can add some if you’d like), hides a bit of spinach inside, and contains 19 grams of protein. Plus, they freeze well for up to three weeks.
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20. 15-Minute Spinach Tomato Frittata
This super simple frittata takes just 20 minutes and will feed you for breakfast all week long. Serve alongside whole grain bread, a small salad, or a veggie and potato hash, and enjoy the 23 grams of filling protein.
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21. Salmon, Artichokes, and Onion
Despite looking fancy, it’s actually pretty easy to throw together this hearty dish with 33 grams of protein per serving: All you really need is fresh salmon and veggies, plus vitamin C-packed oranges. With all the ingredients prepped, you’ll have dinner ready to pack away in just 20 minutes after getting started.
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22. Rainbow Chicken Slaw
This keto-friendly recipe has 32 grams of protein per serving, plus every color of the rainbow. But even non-keto eaters can enjoy this refreshing main, which combines chicken with cabbage, carrots, beets, snow peas, and avocado. Even better, this healthy slaw can even be served cold, right out of the fridge.
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23. Pesto Tortellini with Snow Peas
Perhaps the greenest dish here, this tortellini falls somewhere between saucy and soupy—and that’s exactly where it should be. The crunchy snow peas, which provide much of the 18 grams of protein, pair well with soft, cheesy tortellini and nutty pesto. You may not even be able to wait to reheat it as lunch.
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24. Southwestern Chopped Salad
Most pre-made salads are pretty wimpy by the time you get to eat them, but this verdant option will hold up long past lunchtime. Shrimp, beans, and avocado provide 27 grams of protein, while romaine, peppers, and cucumber bring fiber and crunch. And did we mention it’s only about 300 calories per serving?
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25. Slow Cooker Pork Pozole
This Mexican pozole might take a while to make, it comes together on its own in the slow cooker. It’s absolutely perfect as leftovers on those days when you need something hearty without all the work. Succulent pork provides 23 grams of protein per serving, while hominy, green chiles, and tomatillos add texture and color to the mix. It’s worth the wait.
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Jake Smith
Jake Smith, an editorial fellow at Prevention, recently graduated from Syracuse University with a degree in magazine journalism and just started going to the gym. Let's be honest—he's probably scrolling through Twitter right now.
Marygrace Taylor
Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. She’s also the co-author of Prevention’s Eat Clean, Stay Lean: The Diet and Prevention’s Mediterranean Kitchen. Visit her at marygracetaylor.com.
