27 Fall High Protein Meal Prep Ideas

By Karolina Miles reviewed by Brenda Peralta, RD

on Aug 07, 2026

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Meal prepping is one of the best things I’ve ever added to my routine, especially once fall hits and the days get busier.

This list of fall high protein meal prep ideas covers everything from chicken bowls to shrimp and even breakfast oats, so you’re never stuck wondering what to eat.

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Prep once, eat all week. My Cottage Cheese Chicken Enchilada Bowls at #5 are one of my absolute favorites, they store perfectly and taste even better the next day.

1. Sweet Potato Taco Bowls

These taco bowls are made out of all the most nutritious ingredients in tacos, so it packs protein and fiber.

And it’s just worth 495 calories. Now that’s the kind of lunch that will actually keep you full for a little bit, so that you’re fueled for workout after work.

Needless to say, your gut will love it too.

Per Serving:

Calories: 495
Fats: 18g
Protein: 34g
Carbs: 52g
Fiber: 13g
Sugar: 9g

2. Chicken Sausage Pasta Meal Prep

If you’ve never tried make-ahead meal prep, this is an easy recipe to get you started, and you’ll be sold on the concept.

Simply combine chicken sausage, pasta, tangy pasta sauce, and mixed vegetables, and store in the fridge for up to 4 days.

I use Banza pasta, which is made from chickpeas, to boost the protein and fiber content. When you need a quick dinner, heat it in the microwave for 2 minutes, and you’re set.

Per Serving:

Calories: 480
Fats: 15.6g
Protein: 31.8g
Carbs: 52.4g
Fiber: 12.1g
Sugar: 8.6g

3. Buffalo Chicken Bowls

My family never gets tired of buffalo flavors, but I don’t always want to rely on takeout. That’s why I created this recipe that delivers the spicy, tangy, slightly sweet notes we love.

Instead of heavy breading, I coat the chicken breasts in seasoned tapioca starch for an irresistible crunchy finish. Combined with basmati rice, sweet corn, black beans, and creamy avocado, these high protein, high fiber bowls are a winner.

Per Serving:

Calories: 620
Fats: 29.8g
Protein: 36.7g
Carbs: 55.4g
Fiber: 9.8g
Sugar: 10.6g

4. Bang Bang Chicken Bowls

A tasty meal that keeps you full and energized. This irresistible dish offers sweet, spicy, and creamy flavors, ideal for the whole family.

Enjoy the iconic flavor of Bang Bang sauce paired with tender baked chicken, basmati rice, sweet corn, English cucumber, carrots, and scallions.

For extra crunch, toss in some toasted sesame seeds or crispy fried onions just before serving.

Per Serving:

Calories: 650
Fats: 28.4g
Protein: 46.8g
Carbs: 60.8g
Fiber: 4.2g
Sugar: 14.2g

5. Cottage Cheese Chicken Enchilada Bowls

These cottage cheese enchilada bowls can be made right in the meal prep containers. Yep!

Then, just store them away and take them out when the hunger hits. For those who love a good enchilada, this is just the fall lunch to have.

Easy, delicious, and packed with flavor. Definitely one of my favorites.

Per Serving:

Calories: 515
Fats: 27.8g
Protein: 47.2g
Carbs: 18.6g
Fiber: 3.4g
Sugar: 6.1g

6. Chicken and Sweet Potato Meal Prep

This chicken and sweet potato meal prep is sweet, refreshing, savory, and filling.

Packed with protein, nutrients, and healthy carbohydrates to keep you going, these meal prep bowls are the best. Not to mention, you only need a little bit of time to prepare all of them.

Per Serving:

Calories: 728
Fats: 37g
Protein: 56g
Carbs: 43g
Fiber: 8.6g

7. Salmon Meal Prep with Veggies

A nutritious salmon meal-prep idea that will give you two generous portions in just 40 minutes.

This dish is not only high in protein, but it is also gluten and dairy-free, too.

The salmon comes with a side consisting of cooked beets, sweet potatoes, cauliflower, and lots of parsley. It is fresh, delicious, and packed with nutrients.

Per Serving:

Calories: 806
Fats: 45g
Protein: 54g
Carbs: 53g
Fiber: 13g
Sugar: 16g

8. Lemon Chicken with Veggies

Roasted sweet potatoes and broccoli. Herbed cherry tomatoes. And onion-drowned lemon-flavored chicken. Bursting with flavors and nutrients, this dish will keep you full. And healthy, too!

Rich in protein, decent in fiber, and really low in saturated fats. A lovely combination of chicken and vegetables that will be a breeze to make and pack for lunch.

Per Serving:

Calories: 500
Fats: 23g
Protein: 40g
Carbs: 35g
Fiber: 7.3g
Sugar: 11g

9. Hawaiian Pizza Chicken Meal Prep

Reward yourself after your workout with a pizza!

The secret to making the pizza low-calorie is that we don’t use any crust, just the toppings. But the toppings are so delicious that you won’t miss the crust.

To make the meal complete, serve with some steamed broccoli. And yes, this is the perfect ketogenic comfort food!

Per Serving:

Calories: 446
Fats: 14g
Protein: 57g
Carbs: 22g
Fiber: 5.6g

10. Healthy Chicken Fajita

Chicken thighs are a delicious, high-quality source of protein. One skinless, roasted chicken thigh provides 27% of your daily protein needs.

For this Tex-Mex chicken we use an assortment of spices, including chili powder and paprika. Here is some budget-friendly paprika that I recommend.

Here’s another spicy chicken meal prep recipe that’s low carb and definitely worth the try!

Per Serving:

Calories: 592
Fats: 32g
Protein: 59g
Carbs: 23g
Fiber: 6g

11. Ranch Chicken Meal Prep

I know I love my chicken recipes! This is another version of chicken meal prep that will keep you full and satisfied.

Especially yummy for ranch sauce lovers. A side of broccoli and crispy potatoes with chicken and sauce will hit all the right spots.

This is one of my new favorite lunches!

Per Serving (14 oz):

Calories: 572
Fats: 5.5g
Protein: 33g
Carbs: 44g
Fiber: 5.4g
Sugar: 3.4g

12. Chicken Burrito Bowls

This deconstructed burrito gives you everything you love, minus the tortilla. This is a mess-free way of eating a burrito, which makes it perfect for the office.

The best thing about this dish is the fact that it is so simple to make. You just cook the rice and the chicken and combine them with some chopped veggies and beans.

Per Serving:

Calories: 520
Fats: 13g
Protein: 37g
Carbs: 64g
Fiber: 9.5g
Sugar: 4.2g

13. Chicken Meatballs Meal Prep

What I love about this recipe is that it’s flavorful, zesty, high in protein, and low in carbohydrates. One container is only worth 400 kcal, which makes it perfect for filling but low-calorie meal prep.

Let’s say, you want to get more carbs into your system, just switch from cauliflower rice to regular rice, and you’re good.

So flavorful, yummy, and zesty. Enjoy!

Per Serving:

Calories: 400
Fats: 24g
Protein: 30g
Carbs: 21g
Fiber: 7g

14. Healthy Orange Chicken

If you love the whole broccoli, chicken, and rice idea but you’re not a fan of Teriyaki, this one’s for you. A full chicken meal with a sticky, orange-flavored sauce. Yummy!

The sauce includes both orange juice and zest, and it is incredibly citrusy and fragrant. It also has that acidic sweetness that combines so well with the meat.

If you don’t have any broccoli, you can use other veggies for this recipe, too. It is super versatile and customizable. And I’m sure it will taste great whatever you pair it with.

The next time you meal-prep, I suggest you give this nutritious dish a try.

Per Serving:

Calories: 662
Fats: 15g
Protein: 62g
Carbs: 71g
Fiber: 6.1g
Sugar: 21g

15. Chicken Corn Bowls

With just 434 calories per bowl, these chicken corn rice bowls are so easy to make, delicious, and full of nutrition.

The chicken is sweet and juicy, zesty and fluffy rice, which makes it taste like magic.

Per Serving:

Calories: 434
Fats: 13g
Protein: 34g
Carbs: 48g
Fiber: 4.1g
Sugar: 8.1g

16. Honey Garlic Shrimp Meal Prep

A shrimp dish that you can easily make in advance, paired with fluffy rice and stir-fried veggies.

The shrimp is coated with a salty and sweet garlic sauce with honey. It is also spiced up with some chili flakes.

This dish comes together in just over half an hour. And it seriously packs a nutritious and protein punch.

Per Serving:

Calories: 436
Fats: 6.2g
Protein: 26g
Carbs: 72g
Fiber: 7.5g
Sugar: 17g

17. Herb Chicken with Couscous

Juicy and soft chicken from the oven, infused with aromatic herbs. Paired with couscous and roasted veggies, this healthy dish is super delicious and filling.

We use peppers, onions, zucchini, and garlic here. This dish is not only rich in protein but it is also loaded with fiber.

Per Serving:

Calories: 633
Fats: 17g
Protein: 61g
Carbs: 56g
Fiber: 7.5g
Sugar: 9.7g

18. Teriyaki Chicken Meal Prep

This dish is salty. It is sweet. It is packed with broccoli. It features fluffy rice. Trust me, guys, coated chicken has never tasted this good.

The sauce here is really simple to make. It features soy sauce, garlic, ginger, honey, and brown sugar.

The chicken here is pan-fried. But you can also use leftover rotisserie chicken.

Per Serving:

Calories: 653
Fats: 20g
Protein: 51g
Carbs: 68g
Fiber: 2.4g
Sugar: 23g

19. Pineapple Chicken

This chicken dish is loaded with umami flavors, but it also has an exotic touch that will surprise everyone.

The meat here is not only marinated in pineapple juice, but the dish also features pineapple chunks. So it is sweet, fruity, and with a touch of heat.

This protein-loaded meal will please you however and whenever you eat it.

Per Serving:

Calories: 324
Fats: 29g
Protein: 31g
Carbs: 29g
Fiber: 1.8g
Sugar: 23g

20. Chicken and Farro Meal Prep

Say farewell to boring salads. Once you try this high-protein goodness, this will be the only way to eat a salad.

This chicken, broccoli, onion, and farro salad is also perfect for your weight-loss plan.

The dressing here is a simple parsley and garlicky mixture, and let me tell you, it wraps it all up very deliciously.

Per Serving:

Calories: 715
Fats: 27g
Protein: 55g
Carbs: 67g
Fiber: 12g
Sugar: 17g

21. Chicken with Sweet Potatoes

sheet pan chicken with sweet potatoes, apples and brussel sprouts

Chicken breasts on a bed of sweet potatoes, onions, brussel sprouts, and apples.

The sweetness and fruitiness of the apples really bring out the flavor. Which makes this dish even more delicious.

So sweet and garlicky, the secret ingredient, though? Cinnamon! It gives the dish such warmth that it will have everyone coming back for more.

Per Serving:

Calories: 471
Fats: 16.0g
Protein: 48.0g
Carbs: 37.0g
Fiber: 8.4g
Sugar: 16.0g

22. Honey Garlic Chicken

If you’re a fan of Asian flavors, then you will love this honey and garlic chicken recipe. A flavorful combination of sweet and salty notes that pair perfectly with the chicken thighs.

Such an easy way to make flavorful chicken. And even easier if you decide to make it ahead of time and have it a day or two later.

Per Serving:

Calories: 803
Fats: 23g
Protein: 47g
Carbs: 105g
Fiber: 4.1g
Sugar: 26g

23. Mexican Meal Prep

A low carb meal-prep dish that will satisfy your Mexican-cuisine cravings. It features shredded chicken and cauliflower rice.

The rice is well seasoned. In fact, it uses eight spices and seasonings to give you that authentic flavor. It’s also packed with peppers and tomatoes. And it is downright delicious.

The dish also packs fresh salad to make things even healthier.

Per Serving:

Calories: 406
Fats: 17g
Protein: 48g
Carbs: 17g
Fiber: 8g
Sugar: 6.2g

24. Chicken Legs with Quinoa

Spicy chicken legs in combination with quinoa, chickpeas, cherry tomatoes, and herbs.

This meal-prep is a one-pan delight that uses common ingredients. But offers plenty of taste, proteins, and many other nutrients.

It is also made with dried cranberries for natural sweetness. But the fragrant spices like cinnamon, turmeric, and coriander also give it a nice warmth.

Per Serving:

Calories: 932
Fats: 46g
Protein: 54g
Carbs: 79g
Fiber: 14g
Sugar: 19g

25. Stir-Fried Pork Meal Prep

This dish uses pork tenderloin, colorful peppers, snow peas, and green beans. It also combines ginger, garlic, and green onions for some flavors that make all the difference here.

The soy sauce gives the dish a touch of Asian cuisine. Which makes it even tastier. You can pair it with fluffy white rice. Or have it on its own.

Per Serving:

Calories: 409
Fats: 19g
Protein: 32g
Carbs: 29g
Fiber: 6.8g
Sugar: 8g

26. Chocolate Protein Overnight Oats with Banana

Okay, we might not be ditching the protein powder for this recipe, but that’s because we need it to make these oats a bit more filling.

Rolled oats, almond milk, banana, cocoa, and vanilla protein powder. Just combine everything, and leave them overnight. So you can enjoy your breakfast in the morning hassle-free.

Per Serving: