While the kiddos get to enjoy their summer holidays, unfortunately us adults still have to go to work. So, I wanted to assemble a list of some of my favorite meal preps that are packing protein but are also summer friendly.

The foil packets at #5 are so easy to make, you’ll want to eat them over and over again. You can even bring them to work wrapped in the foil to minimize meal prepping time.

Enjoy!

1. Greek Chicken Bowls

I am a big fan of Greek flavors and simple Greek-inspired meals, so of course, I love these protein-packed Greek Chicken Bowls. The irresistible sauce in this meal prep idea is made with Greek yogurt, which will help you meet your protein goals for sure.

This recipe also packs a punch when it comes to nutrition with plenty of cucumbers, red onion, and tomatoes in every serving.

Per Serving:

• Calories: 659
• Fats: 27g
• Protein: 61g
• Carbs: 42g
• Fiber: 4.4g
• Sugar: 8.5g

2. 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

3. Buffalo Chicken Cottage Cheese Bowl

Source: cushyspa.com

Adding cottage cheese to my meal prep ideas allows me to up my protein intake, and I have found that cottage cheese goes nicely with many different kinds of chicken meals, including these Buffalo Chicken Cottage Cheese Bowls.

These bowls are seriously tasty and seriously protein-packed, which means that they keep me satisfied & full for hours!

Per Serving:

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

4. Chicken Salad Meal Prep

A simple salad with chicken is one of my favorite lunch foods and it’s even better when I can prep a big batch of it for meal prep. This recipe is bursting with flavor from tomatoes, red onion, & paprika and has a nice crunch from salad seeds & crisp romaine.

Everything is coated in a to-die-for Honey Mustard dressing that has a lovely tang to it from apple cider vinegar & lemon.

This meal prep idea is easy to make and will keep you happy and satisfied all week.

Per Serving:

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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

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. Salsa Shredded Chicken

Cooked to perfection and shredded, this chicken meal-prep dish is to die for. This is a recipe that you will definitely be coming back to.

This chicken and rice dish is a well-rounded meal that is perfect for lunch and dinner.

The recipe uses processed cauliflower instead of regular rice, so it is a bit lower in carbs.

Per Serving:

• Calories: 554
• Fats: 16g
• Protein: 62g
• Carbs: 46g
• Fiber: 14g
• Sugar: 21g

16. 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

17. Spicy 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

18. 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

19. 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:

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

20. 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

21. 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

22. 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

23. 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

24. Chicken and Cauliflower Sheet Pan

Spiced chicken thighs, marinated and roasted along with cauliflower.

The secret to the amazing flavor? The combination of cinnamon, ginger, and garlic. So warm and spicy. I promise you that everyone will be thrilled with this.

The recipe makes four meal-prep portions, and it packs you with 47 grams of protein.

Per Serving:

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

25. Greek Sheet Pan Chicken Dinner

Are you a fan of Greek and Mediterranean cuisine? Perfect! That means that you’ll love this chicken sheet pan dish.

Roasted veggies, chicken, and feta cheese. Plus, six garlic cloves and a touch of lemon juice for some zestiness.

Ready in 35 minutes and offering 29 grams of protein. This is a filling dish that’s made for your meal-prep containers.

Per Serving:

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

26. Sheet Pan Chicken Fajitas

Mexican flavors straight from your sheet pan! If you’re craving some fajitas, this recipe is here to answer your prayers.

We use classic fajitas flavors for this recipe. The best thing about this meal-prep dish is that you can enjoy it straight from a bowl. Or you can serve it in tortillas, with some grated cheese on top. Yum!

Per Serving:

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

27. Sweet and Chili Chicken

A colorful, one-pan dish that is so easy to make! This sweet chili sheet pan features chicken, peppers, broccoli, and a whole lot of amazing flavors.

It’s packed with garlic, ginger, and chili sauce notes. It is also garnished with cilantro and lime.

The recipe only takes 30 minutes, and it packs a whopping 65 grams of protein per serving.

Per Serving:

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