It’s important for me to keep my muscle mass up even during winter when it’s harder to exercise. I make sure that’s the case by preparing plenty of high protein meal prep.

These winter meals are delicious, pretty easy to make, and pack protein. I love to just prepare these and have them for 3-4 days ahead.

I’m definitely going to be meal prepping these to keep up with my fitness goals. And, may I say, I have some serious fitness goals!

1. 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

2. 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

3. 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

4. Salmon with Asparagus and Lemon Sauce

Tender salmon with crisp asparagus in a zesty lemon sauce. This gluten-free, low-carb and high-protein meal prep is ready in just under 30 minutes.

Per Serving:

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

5. Sweet Potato Black Bean Rice Bowl

The recipe is perfect for healthy eaters craving something packed with nutrients that add variety and bold flavors. Forget about having boring healthy food!

It combines roasted sweet potatoes, seasoned black beans, and lime-infused basmati rice with a range of fresh toppings to create the ultimate meal.

Per Serving:

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

6. 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

7. Baked Shrimp and Broccoli Foil Packs

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

8. 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

9. 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

10. 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

11. 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

12. 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

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. Greek Chicken Bowls

These Greek Chicken bowls are the perfect Mediterranean meal prep full of flavor. Herby, delicious and filling. Gluten-free and high protein.

Whether you have it for lunch or dinner, these bowls are a great option because you can have them straight out of the fridge the following day, saving you a lot of time.

Per Serving:

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

15. 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: 483
• Fats: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g

16. 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

17. 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

18. Chicken with Sweet Potatoes

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: 16g
• Protein: 48g
• Carbs: 37g
• Fiber: 8.4g
• Sugar: 16g

19. 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

20. Salmon Sheet Pan Dinner with Veggies

This sheet pan salmon dinner with veggies is sweet, umami, a little spicy, and delicious. It’s high protein, gluten-free, and dairy-free, and super easy to make.

Per Serving:

• Calories: 455
• Fats: 23g
• Protein: 21g
• Carbs: 44g
• Fiber: 4.5g

21. 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

22. 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: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g

23. Shrimp Buddha Bowls

These shrimp Buddha bowls have everything you need to make a delicious, healthy meal.

It contains lots of protein, vegetables, and healthy carbs and is full of comforting flavor! Gluten-free, dairy-free, high protein, and low calorie.

Per Serving:

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

24. 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: 284
• Fats: 12g
• Protein: 29g
• Carbs: 15g
• Fiber: 3.4g
• Sugar: 5.3g

25. 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: 583
• Fats: 39g
• Protein: 47g
• Carbs: 14g
• Fiber: 4.7g
• Sugar: 4.1g

26. Healthy Shrimp Meal Prep

Credit: asweetpeachef.com

Did you know that shrimp are nutritious? One ounce of cooked shrimp provides 36% of your daily protein needs. For this recipe, we cook the shrimp in a skillet. I recommend this high-quality cast iron skillet.

The sauce calls for raw honey, so if you don’t already have some, here’s a good quality raw honey. It’s a low carb substitute for regular rice. This honey garlic chicken meal prep has more sweet flavors.

Per Serving:

• Calories: 345
• Fats: 6g
• Protein: 29g
• Carbs: 27g
• Fiber: 4g
• Sugar: 2g

27. Greek Turkey Meatballs

Credit: well-fedsoul.com

These Greek Turkey Meatballs are the perfect dinner to come home to. Packed with 34 grams of protein, they also pack tons of flavor.

The avocado sauce is what does it for me. It is both creamy and dreamy.

You make the avocado sauce in a food processor or blender. Here’s a high-quality blender that’s one of the best out there.

Per Serving:

• Calories: 460
• Fats: 15g
• Protein: 34g
• Carbs: 42g
• Fiber: 9g

28. Carnitas Burrito Bowls

Credit: myfitnesspal.com

This 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.

Obviously, a crockpot is necessary here. Here is a cheap but sturdy slow cooker.

Here are more slow cooker recipes you might like! You might also enjoy these chicken burrito bowls I’ve made.

Per Serving:

• Calories: 408
• Fats: 16g
• Protein: 37g
• Carbs: 31g
• Fiber: 17g
• Sugar: 9g

29. Spicy Pulled Pork

Credit: sweetpeasandsaffron.com

Now, if you can take the heat, this spicy pulled pork recipe is just for you.

This recipe makes 8 servings, so you can have some every day of the week!

It comes out spicy, sweet, and savory with a bit of zing thanks to the seasonings. The touch of maple syrup as it adds natural sweetness to the dish.

Per Serving (Calculated):

• Calories: 863
• Fats: 53.4g
• Protein: 56.7g
• Carbs: 39.5g
• Fiber: 4.6g
• Sugar: 19.2g

30. Healthy Chicken Parmesan

Credit: asweetpeachef.com

Chicken breasts are a great source of protein. ½ a chicken breast provides 53% of your daily protein needs.

To make the chicken breasts, you will need chickpea and almond flour.

Chickpea is the perfect flour if you’re looking to increase your protein intake and decrease your caloric intake. Here is some quality chickpea flour.

With this spiralizer you can make zucchini noodles for days.

Per Serving:

• Calories: 333
• Fats: 14.3g
• Protein: 32.8g
• Carbs: 20.9g
• Fiber: 5.9g
• Sugar: 9.4g

31. Slow Cooker Keto Pork Carnitas Bowls

Credit: mealpreponfleek.com

If you’re on a keto diet, there’s no reason not to have this Mexican twist on pulled pork.

We use a slow cooker to cook the meat to make the pork extra tender. It’s a good idea to invest in slow cooker like this .

We’re also using cauliflower rice to cut down on calories on this healthy meal prep and add some freshness to the dish.

Per Serving:

• Calories: 554
• Fats: 38g
• Protein: 41g
• Carbs: 11g