When I first considered meal prep, the family wasn’t sold on the idea. They imagined we would be eating the same bland food for days in a row. Luckily, with these high protein meal prep ideas under 600 kcal, I was able to prove them wrong.

I now have zero stress when I’ve run out of time to cook on a hectic weeknight, when I want a lazy weekend lunch, or need a quick pick-me-up during the day. The meals are prepped and ready to serve in a few minutes.

They’re delicious, nutritious, filling, high protein, and all under 600 Kcal.

1. Salmon with Asparagus and Lemon Sauce

Source: cushyspa.com

First up – tender salmon fillets, crisp asparagus, and a zesty lemon sauce. It’s fresh, fun, and so easy to make.

I prepare this high protein meal prep in advance, and guests always think I have ordered from a high-end restaurant! It’s a classy dish that gives gourmet vibes with minimal work.

Per Serving:

• Calories: 337
• Fats: 26g
• Protein: 19g
• Carbs: 8.4g
• Fiber: 1.9g
• Sugar: 3.9g

2. Ranch Chicken Meal Prep

When you want a filling meal that’s low in calories, my ranch chicken is a great choice. Think – herby chicken breasts, creamy ranch dressing, Parmesan-crusted potatoes, and caramelized broccoli florets.

Each serving offers 33g of protein and only contains 572 Kcal.

For even more nutrition, throw in other veggies like zucchini, bell peppers, or asparagus.

Per Serving:

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

3. Hawaiian Pizza Chicken Bowls

This is one of those meal prep recipes that surprises everyone when you serve it!

Juicy chicken, sweet pineapple, ham, broccoli, garlic, melty Mozzarella, and Italian seasoning are roasted together and served with garlic bread or zucchini noodles. It’s all the fun flavors of Hawaiian pizza, without the crust.

I prep a few bowls and pat myself on the back when the kids scream – we want pizza – and I don’t want to get unhealthy takeout.

Per Serving:

• Calories: 446
• Fats: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6g
• Sugar: 9g

4. Chicken Meatballs Meal Prep

Who doesn’t love a cozy meatball dinner? We do, but I don’t want to spend hours in the kitchen making them.

This meal prep is fast and easy, and the meatballs are juicy and delicious, even days after making them. It’s a high protein dish that pairs perfectly with a side of cauliflower rice.

Per Serving:

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

5. Shrimp Buddha Bowls

This scrumptious dish proves that healthy eating need not be bland.

Serve up plump, juicy shrimp, sweet potatoes, asparagus, and kale, with a dressing of wholegrain mustard, honey, and apple cider vinegar. It’s so delicious, you’ll need to prep extra!

Per Serving:

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

6. Honey Garlic Shrimp Meal Prep

When my week gets hectic, meals go off track fast, and before I know it, we’re calling for takeout that’s pricey and not exactly the healthiest. That’s why I LUV this honey garlic shrimp meal prep recipe.

It’s an easy-to-make dish packed with juicy shrimp, broccoli, corn, snow peas, and Basmati rice, all tied together with a mouth-watering honey-garlic sauce.

Check out these other meals preps under 500 cals.

Per Serving:

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

7. Chicken Burrito Bowls

Treat the family to massive flavor and no guilt when you serve my chicken burrito bowls. They bring the well-loved taste of takeout, excluding the unhealthy carbs and the expense.

The bowls are delicious, healthy, and sure to be a winner. Think – shredded chicken and spicy rice, accompanied by sweet corn, creamy black beans, juicy tomatoes, and fresh arugula. Fresh, flavorful, and yummy!

Per Serving:

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

8. Spicy Pineapple Chicken Meal Prep

Are you craving something sweet and spicy that’s also high protein but low in Kcal?

You’re sorted with my spicy pineapple chicken meal prep that’s made in a jiffy.

The dish features tender chicken, sweet pineapple, chili sauce, jalapeno peppers, and red pepper flakes for a burst of heat. Serve it with cauliflower rice for a filling, well-balanced meal.

Per Serving:

• Calories: 324
• Fats: 10g
• Protein: 31g
• Carbs: 29g
• Fiber: 1.8g
• Sugar: 23g

9. Baked Shrimp and Broccoli Foil Packs

Source: cushyspa.com

This meal prep idea is so easy it feels like cheating, in the best possible way!

Toss seasoned shrimp and crisp broccoli into foil, bake until perfect, and you’ve got a meal that’s simple, flavorful, and practically no-fuss.

It’s high-protein, under 600 Kcal, and perfect for packing into containers that heat up beautifully for lunches or dinners all week.

Per Serving:

• Calories: 385
• Fats: 15g
• Protein: 40g
• Carbs: 27g
• Fiber: 8.9g
• Sugar: 5.8g

10. Cottage Cheese Chicken Salad

If you’re on a high-protein diet and can’t bear the thought of eating more meat, my chicken salad packs a punch of protein and offers a fresh and delicious meal for those ultra-busy weekdays.

How about – the tang of banana peppers, the crunch of celery, mild oniony notes, garlic, and a spicy kick of Dijon mustard, all wrapped around small chunks of rotisserie or grilled chicken?

My secret ingredient is the cottage cheese that adds a creamy, velvety texture.

Per Serving:

• Calories: 316
• Fats: 15g
• Protein: 38g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 4.1g

11. Mexican Meal Prep Bowls with Cauliflower Rice

My Mexican fiesta meal prep dish is a treat, using 8 different spices to create those delicious, warm and inviting Southern flavors. It’s also high-protein, low-carb, gluten-free, and dairy-free.

This macro-friendly meal prep contains everything a Mexican dish calls for – shredded chicken, tomatoes, bell peppers, garlic, and chili flakes, all with a wild rocket and avocado salad to tone down the heat.

Per Serving:

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

12. Buffalo Chicken Cottage Cheese Bowl

Source: cushyspa.com

Bold and zesty, my buffalo chicken cottage cheese bowl pairs delicious Buffalo flavor with the creaminess of cottage cheese, crunchy veggies, and the tenderness of chicken breasts.

I have this recipe on repeat for meal prep! It’s high protein, low cal, and always thrills the family.

To make it more versatile, you can add other toppings like cherry tomatoes, avocado slices, or creamy, tangy blue cheese.

Per Serving:

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

13. Chicken Corn Rice Bowls

When I know that guests are coming over and I won’t have time to cook, out comes this meal prep recipe! It takes only a few minutes to assemble and can be served as an impressive, high-class meal.

Combining tender chicken, sweet corn, fluffy Basmati rice, crumbled feta cheese, and a zesty dressing, it’s a great way to entertain without the stress.

Per Serving:

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

14. High Protein Cottage Cheese Pizza Bowl

Making something delicious that’s also packed with protein is such a winner for me, especially when the word ‘pizza’ is being thrown around.

Creamy cottage cheese becomes the protein-rich base, then marinara, melty cheese, and your favorite pizza toppings turn it into all the flavors of pizza that even the kids will love.

It reheats perfectly for a dinner or weekend lunch that’ll never taste like boring leftovers.

Per Serving:

• Calories: 462
• Fats: 22g
• Protein: 43g
• Carbs: 25g
• Fiber: 61g
• Sugar: 14g

15. Chicken Salad Meal Prep

Chicken salad is a standard for us, especially as the weather starts to get warmer.

This meal prep recipe offers chicken that is tender and golden brown, fresh and crisp veggies, all glazed in a sweet honey mustard dressing that’s tangy but not overpowering.

And, it’s also high-protein and under 600 Kcal. Put it on your must-try list!

Per Serving:

• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g

16. Cheeseburger Bowls

Cheeseburgers = comfort food! But they also mean unhealthy carbs, loads of grease, and a hole in your pocket!

This recipe brings all the classic cheeseburger flavors you love in a bowl that’s high-protein, low-carb, gluten-free, and totally delicious.

It’s great for weekends and after school lunches when the kids want burgers and you want to keep it healthy.

Per Serving:

• Calories: 516
• Fats: 35g
• Protein: 35g
• Carbs: 15g
• Fiber: 3.7g
• Sugar: 7.1g

17. Pizza Bowls

After my success with cheeseburger bowls, I figured – why not a pizza bowl? Same healthy formula, easy to make, no handling dough, and best of all – kid-approved.

Because it’s baked in individual portions, each person can add toppings of their choice for a customized flavor-explosion. Yummy!

Per Serving:

• Calories: 267
• Fats: 18g
• Protein: 16.33g
• Carbs: 4.2g
• Fiber: 1.03g
• Sugar: 1.77g

18. Lemon Chicken with Veggies

Next up for meal prep Sundays! My lemon chicken with veggies makes the perfect sweet and zesty meal that’s wholesome, satisfying, high-protein, and bursting with flavor.

Adding star quality to the dish are scrumptious roasted and caramelized sweet potatoes and broccoli. Toss a big tray in the oven, and you’ll have satisfying, no-stress lunches or dinners ready all week.

Per Serving:

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

19. Burger in a Bowl

Burgers all round? Yes, please, but… no calling for takeout.

Seasoned lean ground beef is cooked and layered over crisp lettuce with melty cheese, juicy tomatoes, pickles, and your favorite burger sauce. Everything the fam loves about a cheeseburger without the bun or extra carbs.

20 minutes to make, high-protein, low-calorie, and scrumptious. What more can you ask for?

Per Serving:

• Calories: 360
• Fats: 21g
• Protein: 26g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 7.7g

20. Hawaiian Chicken Sheet Pan

Bring the taste of Hawaii into your kitchen with chunks of juicy chicken, colorful bell peppers, sweet pineapple, and a hint of tangy Hawaiian BBQ glaze. It’s the perfect balance between sweet, savory, and smoky.

And, it’s meal prep in just one pan. Simply dump-set-and-go and heat whenever you want to serve a fabulous meal in minutes.

Ramp up the tropical vibe and serve it with a side of coconut rice, grilled corn, or Hawaiian sweet rolls.

Per Serving:

• Calories: 399
• Fats: 11.7g
• Protein: 43.05g
• Carbs: 24g
• Fiber: 4.2g
• Sugar: 18g

21. Southwest Chicken Salad

Last up, I have to give a nod to the great Southwest flavors! We eat this salad at least twice a week and it’s a winner every time.

How about – shredded chicken, black beans, sweet corn, cherry tomatoes, red onion, and pumpkin seeds, all tossed in a tangy Greek-yogurt dressing with lime and smoky spices?

It’s high protein, under 600 Kcal, and hits the spot every time.

Per Serving:

• Calories: 354
• Fats: 7.2g
• Protein: 33g
• Carbs: 42g
• Fiber: 9.5g
• Sugar: 6.2g