Do you hit the gym quite a bit? Whether you’re exercising to lose weight, or exercising to gain some muscle, it’s very important to increase your protein intake.
When you exercise, you put a lot of stress on your muscles. So, in order to recover, your muscles need tons of protein. You’ll also need more protein if you’re looking to bulk up.
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If you’re trying to lose weight, adding more protein to your diet can even reduce your food cravings. Thus, make you end up eating less throughout the day.
However, after hitting the gym, who has the time or energy to prepare meals? You simply want to grab something, heat it, and chow down.
Here is where having high protein meal prep ideas comes in handy. Today, I’m sharing 21 high protein meal prep recipes. All these meals are high in protein and will stay good for a number of days.
To pack them up you’ll need to stock up on your meal prep containers if you’re running low. Here are some good quality meal prep glass containers that I recommend.
You can always get BPA-free plastic containers like these ones here. However, glass ones tend to keep the food fresh for longer.
Finally, I’ve also included all the macros, so you can keep good track of what you’re consuming. So, let’s go ahead, and get meal prepping!
1. Healthy Chicken Fajita Meal Prep Bowl
If you’re in the mood for Tex-Mex, this is just the dish for you.
This recipe is super easy to make and packed with nutrients. For this recipe, we’re using chicken thighs to make the fajitas.
Chicken thighs are a delicious, high-quality source of protein. One skinless, roasted chicken thigh provides 27% of your daily protein needs.
We’re also stir-frying the chicken strips in olive oil. Olive oil is a great source of heart-healthy monounsaturated fat.
You’ll find that you won’t need any sauce for these chicken fajitas. This is because we use an assortment of spices including chili powder and paprika. Here is some budget-friendly paprika that I recommend.
Brussel sprouts and red, yellow, and green peppers add a ton of freshness to this meal, and tons of cancer-fighting antioxidants and vitamin C.
This dish is so complete that you can eat it on its own. However, if you’re a fan of tortillas like I am, you can definitely add some as well.
Here’s another spicy chicken meal prep recipe that’s low carb and definitely worth the try!
- Calories: 592
- Fats: 32g
- Protein: 59g
- Carbs: 23g
- Fiber: 6g
2. Healthy Shrimp Meal Prep
One thing I love about shrimp is that they are so delicious. Also, super easy and quick to prepare.
But did you know that they are also extremely nutritious? One ounce of cooked shrimp provides 36% of your daily protein needs, making them a perfect post-workout meal.
To make this recipe, we cook the shrimp in a skillet. I recommend this high-quality cast iron skillet because it contains no synthetic coating or chemicals. Who wants to ruin their healthy meals with toxic chemicals?
We finish off cooking the shrimp by placing it in a sauce that is the perfect blend of sweet and spicy. The sauce calls for raw honey, so if you don’t already have some, here’s a good quality raw honey.
This recipe calls for rice, but if you’re looking for a lower calorie option, feel free to swap it with cauliflower rice.
It’s a great low carb substitute for regular rice.
- Calories: 345
- Fats: 6g
- Protein: 29g
- Carbs: 27g
- Fiber: 4g
- Sugar: 2g
3. Instant Pot Pulled Pork
Pulled pork is so yummy and you can use it in so many ways. It goes well with rice, buns, even lettuce wraps or cabbage wraps if you want to keep it low calorie.
For this pulled pork, we use pork loin, a good source of protein. Since pork loin is naturally full of flavor, we don’t need a ton of ingredients to bring out the flavor.
You can shred the pork with your hands, but to shred pork in a fraction of the time, use a food processor. If you don’t already have one, here’s a great value food processor that will do the trick.
- Calories: 472
- Fats: 17g
- Protein: 69g
- Carbs: 6g
- Fiber: 1g
- Sugar: 3g
4. Greek Turkey Meatballs
These Greek Turkey Meatballs are the perfect dinner to come home to after a long workout. Packed with 34 grams of protein, they also pack tons of flavor.
As much as I love meatballs, the avocado sauce is what does it for me. The sauce is both creamy and dreamy.
To make the avocado sauce, add avocado, Greek yogurt, lemon juice, water, and some salt and pepper. Then, whisk in a food processor or blender. Here’s a high-quality blender that’s one of the best out there.
- Calories: 460
- Fats: 15g
- Protein: 34g
- Carbs: 42g
- Fiber: 9g
5. Hawaiian Pizza Chicken Meal Prep
Reward yourself after your workout with a pizza. Yes, you heard it right- a pizza!
Made with chicken breast, ham, and pineapple, and topped with mozzarella cheese, pizza sauce, and seasonings… This meal is bound to become an oeey, gooey favorite that your whole family will love.
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 perfect ketogenic comfort food for the days when you just want to cheat!
- Calories: 293
- Fats: 11g
- Protein: 40g
- Carbs: 11g
- Fiber: 2g
6. Teriyaki Chicken
Now if you’re in the mood for a Japanese spin on meatballs, this is the recipe for you.
It makes 3 servings, but they’re so delicious that your whole family will want to steal…ahem eat some. So, you may want to double the recipe.
To make the meatballs, simply combine some ground chicken, seasonings, coconut flour, coconut oil, and green onions and roll into balls. Then place on a baking sheet lined with good quality parchment paper.
Now this recipe calls for cauliflower rice, but if you’re not a big fan of it, you can simply use brown rice instead.
In case you don’t have coconut flour at home, here is coconut flour I recommend. It’s easy to order in bulk in case you want to continue using it as a healthier substitute for regular wheat flour.
- Calories: 595
- Fats: 15.2g
- Protein: 42.2g
- Carbs: 71.6g
- Fiber: 4.9g
7. Easy Lemon Butter Fish
If you’re looking for a quick and easy recipe that won’t have you slaving in the kitchen meal prepping, this is the one for you.
With this Easy Lemon Butter Fish, you’ll have a meal that is great for leftovers in under 20 minutes. Now, that’s my kind of meal!
For this dish, we use white fish like cod or halibut. Whitefish can tend to be bland at times, but thanks to the seasonings we use, this fish is delicious and has a hint of heat.
You’ll notice that we use kosher salt instead of table salt. Using kosher salt like this makes the dish taste less salty.
To make this a complete meal, simply add rice and steamed vegetables. Here is a super cheap and sturdy vegetable steamer that will last for ages.
Per Serving (Calculated for 150g (5.3 oz) fillets):
- Calories: 287
- Fats: 19.3g
- Protein: 24.6g
- Carbs: 3.4g
- Fiber: 0.8g
- Sugar: 1.5g
8. Carnitas Burrito Bowls
If you’re a fan of shredded pork, you’ve got to try this recipe. Carnitas are pretty much a Mexican version of pulled pork.
This “Mexican” pulled pork is tender, melt-in-your-mouth deliciousness. The key to the tenderness is letting the pork tenderloin cook on low for 6 to 8 hours in your slow cooker.
Perfectly seasoned with an assortment of spices, orange juice, lime juice, and green chiles, this dish will transport you straight to Mexico. You’ll need some smoked paprika to add smokiness to the pork.
Obviously, a crockpot is necessary here to cook the carnitas. Here is a cheap but sturdy slow cooker that will serve you for years.
Here are more slow cooker recipes you might like!
- Calories: 408
- Fats: 16g
- Protein: 37g
- Carbs: 31g
- Fiber: 17g
- Sugar: 9g
9. Spicy Pulled Pork
Now, if you can take the heat, this spicy pulled pork recipe is just for you.
This pulled pork makes 8 servings, so you can have some every day of the week if you like! If you don’t, that’s not a problem- this pulled pork lasts about 3 months in your freezer.
It comes out spicy, sweet, and savory with a bit of zing thanks to the seasonings. I like the touch of maple syrup as it adds natural sweetness to the dish.
Now, you can eat this pulled pork with rice or buns, but if you want a different twist, eat it with sweet potatoes. Sweet potatoes are chock full of Vitamin A, which is great for your eyes.
Per Serving (Calculated):
- Calories: 863
- Fats: 53.4g
- Protein: 56.7g
- Carbs: 39.5g
- Fiber: 4.6g
- Sugar: 19.2g
10. Healthy Chicken Parmesan
If you’re craving Italian food, we’ve got you covered! With this healthy chicken parmesan, you won’t need to order in.
For this healthy baked chicken parmesan, you’ll, of course, need some chicken breasts.
Chicken breasts are a great source of protein. For instance, ½ a chicken breast contains a whopping 26.7 grams of protein, providing 53% of your daily protein needs.
To make the chicken breasts, you will need to dredge your chicken in almond flour and chickpea flour. Then, sear your chicken before adding some tomato sauce and placing it in the oven.
Chickpea flour has more protein and fewer calories than whole wheat flour. That makes it the perfect flour if you’re looking to increase your protein intake and decrease your caloric intake.
Here is some good quality chickpea flour.
For this dish, we’re using zucchini noodles instead of regular noodles. I actually prefer zucchini noodles in this dish because they add a touch of freshness.
Plus, they are low in calories, making them ideal if you’re trying to lose weight. Get this spiralizer and you can make zucchini noodles for days.
- Calories: 333
- Fats: 14.3g
- Protein: 32.8g
- Carbs: 20.9g
- Fiber: 5.9g
- Sugar: 9.4g
11. Slow Cooker Keto Pork Carnitas Bowls
If you’re on a keto diet, there’s no reason not to have this Mexican twist on pulled pork. This dish has a whopping 41 grams of protein and is just as juicy as regular carnitas, with half the carbs you would find in traditional carnitas.
For this recipe, we’re using a slow cooker to cook the meat to make the pork extra tender. If you’re looking to simplify your meal prep, it’s a good idea to invest in a good quality slow cooker like this one.
We’re also using cauliflower rice instead of rice to cut down on calories and add some freshness to the dish. Making cauliflower rice is super easy- all you have to do is chop your steamed cauliflower into little pieces, then pulse in a food processor, until it becomes just like rice.
- Calories: 554
- Fats: 38g
- Protein: 41g
- Carbs: 11g
12. Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep
For a different twist on good old chicken and potatoes, you’ve got to try this dish. Apart from the fact that it has a whopping 46.7 grams of protein per serving, it’s just plain tasty.
Instead of regular potatoes, we use sweet potatoes. Sweet potatoes contain more antioxidants than white potatoes and offer natural sweetness.
Now, the cooking time for this dish is 50 minutes, but this is only because sweet potatoes take longer to cook than regular potatoes. But it is so worth it. The potatoes come out sweet and spicy because we use cinnamon and cayenne pepper to spice things up.
The smoky chicken comes out sweet, moist, spicy, and savory due to the seasonings. This recipe calls for brown sugar- yes, you heard that right- so make sure you have some budget-friendly brown sugar like this.
- Calories: 529
- Fats: 20.8g
- Protein: 46.7g
- Carbs: 38.8g
- Fiber: 8.5g
- Sugar: 8.5g
13. Blackened Chicken Sheet Pan Dinner
If you’re looking for another spin on chicken and potatoes, this recipe is for you. I love this recipe because it takes only 30 minutes. Perfect for those weekends when you are short on meal prep time.
We’re saving you time by using cubed sweet potatoes. Sweet potatoes tend to take a lot of time to cook, but when you cube them first- they take a fraction of the time to cook.
For the sweet potatoes, you’ll need some good quality sea salt like this. Because sea salt is coarser than regular salt, you’ll need less of it to bring out the flavor, making it a better alternative if you’re trying to watch your sodium.
This dish is not only sweet and savory but extremely nutritious. This is because we also include perfectly-seasoned garlicky brussels sprouts, a tasty way to get your greens in.
- Calories: 375
- Fats: 15g
- Protein: 30g
- Carbs: 29g
- Fiber: 5g
- Sugar: 10g
14. Slow Cooker Butter Chicken
If you’re getting tired of eating chicken, spice things up by trying this Slow Cooker Butter Chicken. It takes only 15 minutes of prep time.
So, you’ll have more free time to do the things that matter- like spending time with your loved ones. To make this chicken, simply combine all the ingredients.
Then, place in your slow-cooker and let it cook for 5 hours.
If you plan on staying home while the chicken is cooking, be prepared to hear your stomach growl. The smell of butter chicken wafting through the air is so plain hard to resist.
What makes this easy, yet flavourful dish authentic are the spices. We use ground coriander, cumin, tandoori masala, and of course garam masala. Here’s some salt-free garam masala that I recommend.
This dish goes great served on rice, or my favorite- naan bread! If you’re up for a challenge and want to make your own naan bread, get this iron griddle!
- Calories: 348
- Fats: 21g
- Protein: 32g
- Carbs: 7g
- Fiber: 1g
- Sugar: 3g
15. Healthy Chicken Fajitas Meal Prep
Are you on a budget? Then, you’ve got to try this healthy, nutritious chicken fajita recipe.
What makes this recipe so budget-friendly is that in addition to chicken breasts, we also use black beans. Black beans are not only cheap, but they are also delicious and nutritious.
For instance, did you know that just one cup of black beans provides 30% of your daily protein needs? They also provide a whopping 60% of your daily fiber needs. So, they’re perfect for keeping you feeling full longer!
To make the chicken extra tender, we marinate it in an assortment of spices. To make marinating a breeze, I recommend using these good quality Ziploc marinating bags.
- Calories: 455
- Fats: 13g
- Protein: 53g
- Carbs: 29g
- Fiber: 9g
- Sugar: 4g
16. Italian Chicken
If you’re looking to add an Italian spin to your chicken nights, then this is the perfect recipe for you. It is flavorful and colorful and only takes 30 minutes to make.
What gives the chicken its Italian twist is that we add classic Italian spices such as basil, rosemary, thyme, and marjoram. If you’re looking to stock up on marjoram, I recommend this high-quality organic marjoram.
We also use classic Italian veggies like plum tomatoes and zucchini to add some freshness and extra nutrition to the dish. Topped with Italian spices, and charred to perfection, they are a great way to get in your veggies.
To make this dish lower in calories, simply swap out the rice for cauliflower rice. As long as you have a good quality food processor, it’s very easy and cheap to make.
- Calories: 701
- Fats: 14g
- Protein: 57g
- Carbs: 82g
- Fiber: 4g
- Sugar: 3g
17. Super Easy Beef Stir Fry
Now, I love me some beef stir fry. It’s perfect for those meal prep times when you’re short on time, yet want something tasty that’ll last a couple of days.
This recipe is as easy as they come. Simply make your sauce, stir fry your veggies and meat. Voila- dinner is served.
One thing I love about this recipe is the sauce. It is simply to die for. It’s the perfect blend of sweet and savory with just a hint of heat.
To make the sauce, you’ll need some raw honey, ginger, chili flakes, sesame seeds, fresh garlic, and liquid aminos. Here’s a good quality liquid amino that I recommend.
Do remember that beef has a high carbon footprint, so do avoid eating it very often. You’ll help the environment!
Per Serving (for a total of 3 servings):
- Calories: 408
- Fats: 18.9g
- Protein: 43.2g
- Carbs: 12.8g
- Fiber: 1.5g
- Sugar: 1.8g
18. Asian Lettuce Wraps
Having an Asian inspired dinner in under 30 minutes- who doesn’t like that? Not only that, but this dish is super simple and tastes great too!
If you like umami, this recipe promises it in spades. The secret is in the sauce.
It combines classic Asian ingredients like soy sauce, oyster sauce, sesame oil, and ginger for a sauce that’s full of umami.
Once, you’ve made the sauce, cook your pork. Then, add shiitake mushrooms, water chestnuts, and your sauce.
Easy, peasy, dinner is served.
Per Serving (Calculated for 1 wrap):
- Calories: 262
- Fats: 12.3g
- Protein: 25.3g
- Carbs: 12.9g
- Fiber: 1.5g
- Sugar: 6.2g
19. Buffalo Chicken Cauliflower Casserole
If you’re on a keto diet and want to increase your protein intake, this dish is for you. It contains a whopping 43 grams of protein and only 6 grams of net carbs.
This dish is spicy, cheesy, goodness, and you’ll only need 5 ingredients. That’s cooked chicken, cauliflower rice, buffalo sauce, cream cheese, and cheddar cheese.
Go for this buffalo sauce to avoid unnecessary sugar!
Now, you can make your own cauliflower rice, but for extra convenience, I recommend this cauliflower rice. At only 35 calories per serving, it’s perfect if you’re trying to watch your calories.
- Calories: 504
- Fats: 33g
- Protein: 43g
- Carbs: 9g
- Fiber: 3g
- Sugar: 4g
20. Chicken Buddha Bowl Meal Prep
If you’ve been dying to try a Buddha Bowl that is delicious, yet high in protein, this is the one for you. It takes only 10 minutes of prep time and packs 32 grams of protein per serving.
This Buddha Bowl doesn’t disappoint- it’s packed with colorful mixed veggies. Some veggies that we suggest include red onion, bell pepper, broccoli, summer squash, and cauliflower.
However, any veggies will work just fine. This dish is particularly fragrant because we use jasmine rice.
Jasmine rice makes the dish fragrant, and is pretty easy to cook, making it perfect for meal prepping.
For this dish, you’ll need some avocado oil. You’ll love this avocado oil. It’s heart-healthy and compliments all types of dishes.
- Calories: 348
- Fats: 5g
- Protein: 32g
- Carbs: 34g
21. One-Skillet Chicken Thighs With Roasted Grapes and Blue Cheese
If you’re looking for another way to liven up your chicken, this is the recipe for you. What’s more, it only takes 5 minutes of prep time, and then you let your oven do the rest of the work!
This dish is the perfect blend of sweet and savory thank to some ingredients you wouldn’t normally think of combining. Red grapes and Gorgonzola cheese definitely work well together.
You’ll need some star anise for this recipe. If you don’t already have some in your pantry, here’s star anise to consider.
- Calories: 380
- Fats: 24g
- Protein: 32g
- Carbs: 9g
For the times when you are searching for something high protein but vegetarian, check out this chickpea meal prep bowl. Otherwise, if you’ve loved the recipes, share them with your friends!