Fall can bring a lot of social activities. Family dinners, outing with friends, it can be a season where it can be challenging to stay on top of your health goals. One thing that has helped me stay on plan with my goals is high protein fall meal prep ideas.

This makes things so much easier since I know I have a healthy meal waiting for me at home.

To make things easier for you, I’ve gathered 21 high-protein fall meal prep recipes to help you stay satisfied and energized throughout the busy autumn months. Each recipe delivers a high protein content, as well as fall flavors like sweet potatoes, butternut squash, and warm spices.

From buffalo chicken bowls to honey garlic recipes, there is something for anyone looking to stay on track with their health goals during the fall.

1. Buffalo Chicken Cottage Cheese Bowl

Source: cushyspa.com

This protein powerhouse delivers 56 grams of protein per bowl with just 8 grams of net carbs. The recipe is a great option for those looking for a low-carb or keto meal that can cover their protein needs.

Here, you’ll get a combination of tender, shredded buffalo chicken with creamy cottage cheese and Ranch dressing. Perfect when you want something spicy and different for your meal prep menu.

Per Serving:

• Calories: 483
• Fats: 23g
• Protein: 56g
• Carbs: 9.9g
• Fiber: 1.4g
• Sugar: 6.5g

2. Sweet Potato Black Bean Rice Bowl

This vegetarian-friendly option gives you 12 grams of plant-based protein and only 308 calories. It combines roasted sweet potatoes with seasoned black beans and lemony rice.

It’s a great option when you are looking for a budget-friendly meal prep recipe, or when you want a meal that’s gluten-free or dairy-free.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

3. Chicken and Sweet Potato Meal Prep

Need a meal that offers more than 50 grams of protein per serving? This recipe provides 56 grams of protein and incredible flavors.

The sweet potatoes are roasted with warm spices like cinnamon and paprika, while the chicken is seasoned with a savory herb blend. There is something special about the contrast between the sweet potatoes and chicken that makes this a culinary experience you need to try.

Per Serving:

• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g
• Sugar: 12g

4. Salmon Meal Prep with Veggies

Imagine each bite a perfect combination of perfectly seasoned salmon with roasted sweet potatoes, cauliflower, and beets. Not only does it create a perfectly balanced and nutritious meal, but it’s also visually stunning and delicious.

It’s a great option when you want to add some variety to your meals.

Per Serving:

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

5. Teriyaki Chicken Meal Prep

This Asian-inspired meal prep delivers 51 grams of protein, making it a satisfying meal. The homemade teriyaki sauce provides the perfect balance between salty, sweet, and slightly tangy.

But that’s not the best thing.

It’s true that the thick, glossy sauce coats the chicken beautifully, but it’s also paired with steamed broccoli and fluffy white rice. It’s a great meal prep recipe when you want bold, Asian-style flavors.

Per Serving:

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

6. Chicken Meatballs Meal Prep

Do you want to have some meatballs, but don’t love spending hours in the kitchen? These versatile chicken meatballs meal prep cuts the kitchen time and provides a satisfying meal for you to have throughout the week.

The recipe is made with ground chicken seasoned with delicious herbs and spices. And, it’s served with tasty cauliflower rice.

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g
• Sugar: 7.3g

7. Shrimp Buddha Bowls

These light bowls provide only 323 calories per serving and a whopping 30 grams of protein. One of the things I love about this recipe is how easy it is to customize.

Everyone can modify the ingredients in the bowl depending on their preferences and dietary needs. This makes it the perfect option when you have a dinner party with people who have different needs.

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

8. Lemon Chicken Thighs

These bright, flavorful chicken thighs provide 25 grams of protein and 505 calories per serving. What makes this recipe special is the lemon sauce that creates a nice, citrusy flavor.

One of the reasons why I love using chicken thighs in meal prep is that they stay moist and tender during meal prep. And, the lemon keeps the dish feeling fresh and light, even if you leave it in the fridge for days.

Per Serving:

• Calories: 505
• Fats: 29g
• Protein: 25g
• Carbs: 39g
• Fiber: 6g
• Sugar: 7.7g

9. Ranch Chicken Meal Prep

This ranch chicken meal prep brings comfort food to your healthy eating plan. The creamy ranch seasoning coats tender chicken pieces, creating a familiar taste.

Feel free to replace the sides, such as using sweet potatoes or cauliflower. This helps you add variety while still enjoying the core flavors of the recipe. 

Per Serving:

• Calories: 572
• Fats: 29g
• Protein: 33g
• Carbs: 44g
• Fiber: 5.4g
• Sugar: 3.4g

10. Salmon Bowl

For those looking to increase their calories, this bowl provides a more substantial meal option. Made with veggies, sriracha, avocado, and salmon, these bowls are a fresh and delicious option to try.

Now, if you are looking to cut back on the calories, feel free to adjust the portion of some ingredients like the dressing or the avocado sauce. But, make sure you keep the salmon to provide you with a good protein content.

Per Serving:

• Calories: 906
• Fats: 41g
• Protein: 32g
• Carbs: 105g
• Fiber: 13g
• Sugar: 13g

11. Orange Chicken Meal Prep

Want a healthier take on traditional Chinese takeout food? This recipe offers a healthier option that provides 600 calories and 62 grams of protein per serving.

The sweet and tangy orange sauce delivers all the flavors you crave without the guilt of deep-fried restaurant versions. The sauce combines fresh orange juice with warming spices, creating a taste that pairs nicely with steamed rice and veggies.

Per Serving:

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

12. Honey Garlic Chicken Meal Prep

This honey garlic chicken meal prep strikes the perfect balance between sweet and savory. The sticky glaze caramelized beautifully during cooking, creating a lick-your-fingers irresistible coating.

There is something special about the natural sweetness of honey and how it complements the savory taste of the garlic, all while the soy sauce adds a rich umami flavor.

Per Serving:

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

13. Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts

This one-pan meal provides 48 grams of protein and less than 500 calories per serving. The combination of chicken with fall vegetables and apples creates a meal that tastes like autumn in each bite.

The Brussels sprouts become crispy and caramelized, while the apples add a natural sweetness that complements the savory chicken. It’s perfect when you have dinner guests coming over.

Per Serving:

• Calories: 471
• Fats: 16g
• Protein: 48g
• Carbs: 37g
• Fiber: 8.4g
• Sugar: 16g

14. Sheet Pan Chicken and Cauliflower

Need a quick low-carb meal? This sheet pan chicken and cauliflower is perfect for those following a keto plan. The cauliflower becomes tender and slightly caramelized, while the chicken stays juicy and flavorful.

It’s a great paleo-friendly and gluten-free meal.

Per Serving:

• Calories: 583
• Fats: 39g
• Protein: 47g
• Carbs: 14g
• Fiber: 4.7g
• Sugar: 4.1g

15. Butternut Squash Cranberry Skillet Meal Prep

Source: mealpreponfleek.com

The combination of butternut squash with tart cranberries creates a perfect blend of fall flavors. This meal prep option is the go-to recipe if you want to capture the essence of fall in every bite.

And, it provides 19 grams of protein per serving and less than 350 calories.

Per Serving:

• Calories: 349
• Fats: 21g
• Protein: 19g
• Carbs: 21g

16. Curried Cauliflower and Sweet Potato Bowls

Source: dishingouthealth.com

Who says that plant-based meals cannot be high in protein? This vegetarian option provides 14 grams of protein and 450 calories per serving.

The warming curry spices pair nicely with the natural sweetness of the roasted sweet potatoes and the mild flavors of the cauliflower. It’s a great option for those trying to increase their veggie intake.

Per Serving:

• Calories: 450
• Fats: 23g
• Protein: 14g
• Carbs: 46.5g
• Fiber: 9g
• Sugar: 7g

17. Sheet Pan Pork Tenderloin

Source: mealpreponfleek.com

This lean protein option provides 30 grams of protein with only 250 calories per serving. Most people are afraid of adding pork, but the truth is that it’s a great lean source of protein.

I love using tenderloin because it cooks quickly, and it pairs beautifully with roasted vegetables. Additionally, the mild flavor of pork makes it versatile enough to work with different seasonings.

Per Serving:

• Calories: 252
• Fats: 7g
• Protein: 30g
• Carbs: 11g

18. Sheet Pan Bacon Wrapped Chicken Thighs and Green Beans

Source: hungryhobby.net

Looking for an indulgent meal? This indulgent (yet healthy) option gives you a whopping 53 grams of protein per meal.

The bacon adds a rich flavor while keeping the chicken incredibly moist during cooking. And, the green beans absorb all the wonderful flavors to create the perfect side.

Per Serving:

• Calories: 586
• Fats: 36g
• Protein: 53g
• Carbs: 9g
• Fiber: 3g
• Sugar: 3g

19. Meal Prep Chicken and Vegetables

Source: theroastedroot.net

Sometimes the simplest preparations are the most satisfying, and this chicken with vegetables meal prep proves that point. The beauty of the recipe lies in its simplicity and how you can easily adjust it based on your preferences and dietary needs.

For example, I love drizzling some hot sauce on top just to make it my own.

Per Serving:

• Calories: 497
• Fats: 14g
• Protein: 53g
• Carbs: 39g
• Fiber: 9g

20. Greek Turkey Meatballs with Veggies

Source: itsavegworldafterall.com

These Mediterranean-inspired meatballs provide 45 grams of protein and 550 calories per serving. The Greek seasoning blend of oregano, garlic, and herbs creates the perfect mix of flavors that will transport you to the Mediterranean after just one bite.

And, the turkey gives you a boost of lean meat, which is paired with delicious vegetables. All comes together to form a perfectly balanced meal.

Per Serving:

• Calories: 551
• Fats: 17g
• Protein: 45g
• Carbs: 58g
• Fiber: 10g
• Sugar: 12g

21. Instant Pot Buffalo Chicken Meatballs

Source: onewholesomelife.com

When I need to save time cooking, I always turn to this recipe.

These spicy meatballs make the perfect quick meal or appetizer. Since they use the Instant Pot, you can add all the ingredients and let it do the rest.

The buffalo flavors satisfy cravings when you want spicy food, and they work great with rice and veggies.

Per Serving:

• Calories: 113
• Fats: 4g
• Protein: 6g
• Carbs: 6g