25 High-Protein Meal Prep Recipes (Easy + Healthy)

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These healthy high protein meal prep recipes are an easy way to reduce stress during the week while adding more protein into your diet. From juicy meatballs to protein-powered salads and bento bowls, these tasty recipes will keep you super satisfied!

collage of high protein meal prep recipes: chicken tinga bowls and salmon patties with coleslaw recipes

If you’ve been around here before, you know that I am a fan of eating healthy, nutritious, and balanced meals.

But I know it’s tricky to find the time or energy to cook dinner every single night.

And if you are exercising and often hit the gym, you need to make sure to add enough protein to your meals.

And that’s where these high-protein meal prep recipes come in!

All these recipes are perfect for quick and easy dinners, but they work incredibly well for lunch the next day!

Plus, they are loaded with wholesome veggies and complete proteins.

But why do we need to make sure we add enough protein to our meals?

Benefits of High Protein Meal Prep

1. Feel satisfied for longer

Protein tends to reduce the level of hunger. So, you tend to feel fuller for longer (which helps you get through those long days!).

2. Lose weight

Because you feel more satisfied with protein in your diet, you’ll be less tempted by sweet treats. Plus, high-protein meals can boost your metabolism, which might help you burn more calories at rest!

3. Helps you build muscle

Protein contains several essential amino acids that are the building blocks for your muscle tissue. The more protein you eat, the more chance your body has to repair micro-tears from weightlifting and exercise!

What Proteins Are Good for Meal Prep?

You might start off with meat when looking for solid proteins, but there are tons of options to suit everyone (including vegans!).

These are a few foolproof options to stuff into your high protein meal prep recipes to meet those daily protein requirements!

  • Chicken (approx 27g protein per 100g)
  • Salmon (approx 25g protein per 100g)
  • Beef (approx 27g protein per 100g)
  • Pork (approx 27g protein per 100g)
  • Lamb (approx 26g protein per 100g)
  • Seitan (approx 75g protein per 100g)
  • Tofu (approx 13g protein per 100g)
  • Eggs (approx 13g protein per 100g)
  • Quinoa (approx 14g protein per 100g)
  • Chickpeas (approx 9g protein per 100g)
  • Lentils (approx 12g protein per 100g)
  • Beans (approx 12g protein per 100g)

How much protein do I need in a day?

It really depends on your goals. You should aim for at least 0.8 grams of protein per kg of body weight (0.36 grams per pound).

If you do lots of sports and hit the gym quite often, or you are trying to gain muscle, you might need up to 2g per kg.

25 High Protein Meal Prep Recipes

FAQ

What is the best way to store high-protein meals?

Pretty much in the same way as any normal meal. 

Let your cooked food cool before placing it in airtight containers. To keep your meals as fresh as possible, chill them within two hours of cooking. 

You can store them in the fridge for about 3-5 days.

How long does meat last for meal prep?

If you store it in the fridge, cooked meat lasts for about 3 to 4 days.

If you need to store it for longer, freezing it is your best option. 

Frozen cooked meat generally lasts between 2-6 months. But it’s best if you eat it in the first 2-3 months as its flavor and texture would be at their best.

How many times a week should you meal prep?

It really depends on your schedule and how fresh you want your meals. 

You could prep meals for the entire week on a weekend day. 

Or break it up to a couple of times a week to make sure the meals are as fresh as they can be. 

It’s up to you what suits you best!

More Healthy Meal Prep Ideas

More High-Protein Recipes

25 High-Protein Meal Prep Recipes (Easy + Healthy)

These healthy high protein meal prep recipes are an easy way to reduce stress during the week, while adding more protein into your diet. From juicy meatballs to protein-powered salads and bento bowls, these tasty recipes will keep you super satisfied!
Course: Lunch, Main Course
Author: Sara Trezzi

Instructions

  • Select your favorite recipe from the list above.
  • Pick all the ingredients you'll need.
  • Prep your favorite meal prep recipe in no time!

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