Meal Prep Resources Recipe Index

80+ Healthy High-Protein Meal Prep Ideas

By Taylor Stinson | 7 Comments | Posted: 07/22/25 | Updated: 07/22/25

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Save time and money, and put healthy eating on autopilot with these easy, delicious make-ahead meal prep recipes ready in 30 minutes!

A collage of 4 different meal prep recipes with the text "Healthy & Easy Meal Prep Ideas" on top.

What’s in this Post

Healthy Breakfast Ideas
Mason Jar Recipes
Bowls and Bento Boxes
No Cook Recipes
Sheet Pan Dinners
One Pan and One Pot Options
Stir Fries and Skillets
Slow Cooker Recipes

I’ve been meal prepping for over 10 years, and it’s made such a difference in my life. It saves me precious time on weeknights, gives me peace of mind heading into the workweek knowing I’ll be eating healthy, high protein meals to support my energy, and my routine has saved me thousands of dollars by cutting down on food waste and takeout.

Eat Healthy, Spend Less

Meal prepping is the key to eating healthier and more consistently—and it’s budget-friendly too! Whether you’re looking for good-for-you meals or ways to save money, I’ve got plenty of ideas to help you get started.

Want low-calorie options? Check out my roundup of meals under 500 calories!

Healthy Breakfast Ideas

You’ll find my favourite make-ahead breakfasts below. They’re great to grab on your way out the door, and you can even freeze some of them!

Meal Prep Egg and Sausage McMuffin

Sausage Egg McMuffin Copycat Recipe

Recreate the iconic McDonald's breakfast sandwich at home with this delicious copycat recipe. Meal prep it for busy mornings!

$Freezer-Friendly Tex Mex Breakfast Quesadillas$

Freezer-Friendly Tex Mex Breakfast Quesadillas

These Freezer-Friendly Tex Mex Breakfast Quesadillas with scrambled eggs, diced peppers and sausage are the ultimate meal prep breakfast!

overhead shot of breakfast burrito 3

Meal Prep Breakfast Burritos

These Meal Prep Breakfast Burritos are a make-ahead breakfast with all your favourite toppings – store in the freezer for up to 3 months!

Freezer-Friendly Mini Breakfast Pizzas

Freezer-Friendly Mini Breakfast Pizzas

These Freezer-Friendly Mini Breakfast Pizzas with turkey sausage and egg are the perfect grab and go option for those busy weekday mornings!

Five different meal prep smoothie packs in freezer bags.

5 Best Make Ahead Smoothie Packs

These Make Ahead Smoothie Packs are perfect for busy days! They’re the best way to meal prep smoothies and last in the freezer for 3 months.

Baked Oatmeal Cups via Dinner at the Zoo

Baked Oatmeal Cups via Dinner at the Zoo

These baked oatmeal cups are a grab and go breakfast made with oats, milk, brown sugar and eggs. Top your oatmeal muffins with maple syrup!

Bacon Egg Cups via Fit Foodie Finds

Bacon Egg Cups via Fit Foodie Finds

In less than 30 minutes you’ll have these high-protein bacon egg cups prepped for the entire week. These bacon-wrapped egg cups are made with just 2

The Best Healthy Blueberry Muffins via Ambitious Kitchen

The Best Healthy Blueberry Muffins via Ambitious Kitchen

The best healthy blueberry muffins you’ll ever make! These blueberry oatmeal muffins are naturally sweetened, dairy free and gluten free.

Meal Prep Almond Flour Pancakes via Skinny Fitalicious

Meal Prep Almond Flour Pancakes via Skinny Fitalicious

Made with 6 ingredients, this recipe has no added sugar, is low carb, high protein & delicious! Perfect for meal prepping!

Sheet Pan Sweet Potatoes and Black Bean Hash via The Kitchn

Sheet Pan Sweet Potatoes and Black Bean Hash via The Kitchn

Sheet Pan Sweet Potatoes and Black Bean Hash via The Kitchn

Think of this sheet pan sweet potato and black bean hash as your invitation to do dinner for breakfast, or even vice versa. It’s fragrantly spiced and cooks up fast.

Healthy Meal Prep Yogurt Parfaits

Meal Prep Fruit and Yogurt Parfaits

These healthy Fruit and Yogurt Parfaits are a great make-ahead breakfast idea with creamy Greek yogurt, homemade granola and fresh fruit.

Mason Jar Recipes

What could be better than a meal in a jar?! Mason jars are great for soup, salad and more. Plus, they’re dishwasher safe and super easy to bring to work or school.

Meal Prep Low Carb Big Mac Salad Jars

Easy Big Mac Salad Recipe

This easy Big Mac Salad can be meal prepped in mason jars for lunches – it's a healthy low-carb take on the classic cheeseburger!

Three chicken spring roll jars in the background with one chicken spring roll jar in the foreground.

Quick and Easy Chicken Spring Roll Jars

These Quick & Easy Chicken Spring Roll Jars are the perfect grab-and-go lunch with ground chicken and sweet chili sauce for an added kick.

Mason Jar Instant Noodle Soups

Mason Jar Instant Noodles

These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!

3 mason jars in a row, each containing a different salad inside.

How to Make Mason Jar Salads + 5 Recipes

These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!

A big bowl of Mediterranean chickpea salad.

15-Minute Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad with artichokes and sun-dried tomatoes is perfect for meal prep! Pack it in mason jars for a healthy lunch.

Dynamite Shrimp Sushi Jars

Dynamite Shrimp Sushi Jars {Meal Prep}

These Dynamite Shrimp Sushi Jars are great for meal prep. They're topped with a delicious sauce and include your favourite sushi fixings!

Spiralized Zucchini Chicken Noodle Soup Jars

Zucchini Chicken Noodle Soup Jars

These Spiralized Zucchini Chicken Noodle Soup Jars are a perfect low-carb meal prep idea. Just add boiling water, microwave and enjoy!

Bowls and Bento Boxes

Bowls and bento boxes are the best for school and work lunches! They’re easy to make ahead of time. You can just pull one out of the fridge, reheat and dig in.

5 Healthy Bento Lunch Boxes all photographed on an angle, zoomed out

5 Easy Bento Box Lunch Ideas

These Easy Bento Box Lunch Recipes are the perfect lunch for work or school – make them ahead and store in the fridge for up to 5 days!

Meal Prep Jerk Chicken Bowls

Jerk-Inspired Chicken Rice Bowls {Meal Prep Lunch}

These Jerk-Inspired Chicken Rice Bowls are the most delicious meal prep lunch idea with mango salsa, homemade jerk marinade and brown rice.

Coconut Mango Chicken Meal Prep Bowls

Coconut Mango Chicken Meal Prep Bowls

These Coconut Mango Chicken Meal Prep Bowls with corn salsa, avocado and mango marinade are perfect for your weekly lunches!

Honey Sriracha Chicken Meal Prep Bowls

Honey Sriracha Chicken Meal Prep Bowls

These Honey Sriracha Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. The sauce is so easy to make with just 3 ingredients!

Peanut Chicken Meal Prep Bowls

Peanut Chicken Meal Prep Bowls {Low-Carb}

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

Four meal prep containers with sweet chili chicken inside.

Sweet Chili Chicken Meal Prep Bowls

These Sweet Chili Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. Serve with jasmine rice and your choice of toppings!

Honey Sesame Chicken Lunch Bowls via Sweet Peas and Saffron

Honey Sesame Chicken Lunch Bowls via Sweet Peas and Saffron

These Honey Sesame Chicken Lunch Bowls have chicken breast, rice and veggies tossed in a sticky sweet and savory sauce. Perfect for meal prep.

Meal-Prep Butter Chicken with Rice and Garlic Naan via Gimme Delicious

Meal-Prep Butter Chicken with Rice and Garlic Naan via Gimme Delicious

Spicy and creamy 30-minute butter chicken with basmati rice and quick stove-top naan. This tasty meal will add spice and flavor to your lunch routine!

Greek Chicken Souvlaki Meal Prep Bowls via Salt & Lavender

Greek Chicken Souvlaki Meal Prep Bowls via Salt & Lavender

These grilled Greek chicken meal prep bowls are easy to make, healthy, delicious, and filling! You will love the fresh Mediterranean flavors, quinoa, and veggies.

Meal Prep Veggie Stir Fry via Wholefully

Meal Prep Veggie Stir Fry via Wholefully

Put together four adult sized lunches in just 30 minutes with this Meal Prep Veggie Stir Fry, and you’ll have plant-based lunches to enjoy all week long!

No Cook Recipes

These no cook meal ideas are perfect for kids’ lunches or if you need a meal prep lunch for work but don’t have access to a microwave.

A big bowl filled with Italian pasta salad.

Best Ever Italian Pasta Salad {Crowd Pleaser!}

This Italian Pasta Salad will be a hit this summer with fresh veggies, salami and a zesty vinaigrette dressing – everyone will love it!

Two chickpea tuna salad sandwiches stacked on top of each other.

Vegetarian Chickpea Tuna Salad Sandwich

This Chickpea Tuna Salad Sandwich is a delicious vegetarian lunch idea. It's so simple to make, too! Meal prep the filling for quick lunches.

A hand with a tortilla chip scooping up cowboy caviar from a bowl.

Ultimate Cowboy Caviar Recipe

This Cowboy Caviar recipe is a great vegetarian, high-protein lunch idea. It's got veggies, beans, and the best tangy dressing!

A bowl of lentil salad with a napkin underneath.

Best Lentil Salad Recipe

This is the ultimate lentil salad recipe! It's a plant-based lunch that's super satisfying thanks to the crunchy veggies and lemon dressing.

No Cook Shrimp Salad

The BEST Shrimp Salad

This Shrimp Salad is the BEST no cook dinner idea for summer – turn it into a pasta salad or serve in brioche rolls for a filling meal.

Sheet Pan Dinners

Sheet pans dinners are one of my favourite ways to meal prep. Everything cooks on one pan, so clean up and cooking time are reduced. Easy-peasy!

Chicken Tandoori Meal Prep Bowls

Indian-Inspired Chicken Meal Prep Bowls

These Indian-Inspired Chicken Meal Prep Bowls are super easy to make and come together on one sheet pan – they’ve even got pakoras!

Close-up shot of sheet pan pesto chicken

Sheet Pan Pesto Chicken

This Sheet Pan Pesto Chicken is a delicious low carb meal prep bowl idea that comes together in 30 minutes!

Sheet Pan Buddha Bowls with Turmeric Tahini Dressing

Sheet Pan Buddha Bowls with Turmeric Tahini Dressing

These Sheet Pan Buddha Bowls with Turmeric Tahini Dressing are a delicious vegan lunch idea that can be made almost all on one pan!

Sheet Pan Coconut Crusted Chicken

Sheet Pan Crispy Coconut Chicken

This Sheet Pan Crispy Coconut Chicken with mango salsa and sweet potato fries is the perfect dinner idea for busy weeknights.

Baked Honey Mustard Chicken

Baked Honey Mustard Chicken Recipe

This Baked Honey Mustard Chicken comes together on one sheet pan for minimal clean up – it's a 30-minute dinner with a delicious sauce!

Three chicken breasts with bruschetta on a plate

Sheet Pan Bruschetta Chicken

This Sheet Pan Bruschetta Chicken is a healthy low-carb dinner idea made with fresh veggies – plus, the entire recipe only uses one pan!

Sheet Pan Zucchini Chicken Meatballs via Ambitious Kitchen

Sheet Pan Zucchini Chicken Meatballs via Ambitious Kitchen

Sheet pan zucchini chicken meatballs with bell peppers and a flavorful coconut curry sauce. Packed with protein for the perfect meal prep!

One Pan and One Pot Options

One of the most annoying things about meal prepping is having a sink full of dishes afterwards. These one-dish recipes are the solution to that!

Meal Prep Whole 30 Sweet Potato Hash

Easy Sweet Potato Hash Recipe

This one-pan Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!

Ground Turkey Stir Fry

Easiest Ever Ground Turkey Stir Fry

This the Easiest Ever Ground Turkey Stir Fry! It’s low carb too – all you need is ground turkey, bell peppers, carrots and cabbage.

Whole Wheat Summer Pesto Meal Prep Pasta

Whole Wheat Summer Pesto Pasta {One-Pot Meal}

This Whole Wheat Summer Pesto Pasta is the perfect one-pot meal that’s great for meal prep and batch cooking during a busy workweek!

Homemade Hamburger Helper

Homemade Hamburger Helper {One Pot}

This Healthier Homemade Hamburger Helper is a delicious one-pot spin off on your favourite childhood meal – it's got extra veggies, too!

One Pot Pasta Primavera

Easy One Pot Pasta Primavera

This Easy One Pot Pasta Primavera is a healthy 30-minute dinner that's packed with fresh vegetables and a creamy parmesan sauce.

30-Minute Lasagna Soup

The Best Lasagna Soup Recipe

This 30-minute one pot Lasagna Soup is freezer-friendly, and can also be made in the slow cooker or Instant Pot – it's comfort in a bowl!

One Pot Healthy Beef Stroganoff

Healthy Beef Stroganoff

This healthier version of Beef Stroganoff is made easy in one pot and packed with extra veggies for a nutritious twist on a classic dish.

A skillet with sausage, peppers and onions.

Easy Sausage, Peppers and Onions Recipe

This Sausage, Peppers and Onions Skillet is an easy one-pan weeknight dinner made with turkey sausage, bell peppers, onions and pasta sauce.

Stir Fries and Skillets

Busy weeknights are no match to these speedy and easy stir fry and skillet recipes! They’re also great for using up any leftover veggies or protein.

Cashew Chicken Stir Fry

Easy Cashew Chicken Recipe

This easy Cashew Chicken stir fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!

Beef stir fry in a black skillet.

Easy Beef Stir Fry Recipe

This Beef Stir Fry is ready in 30 minutes! With tender beef, crisp vegetables, and a flavourful sauce, it's the best easy weeknight dinner.

A close-up of a skillet filled with chicken ramen stir fry.

Easy Chicken Ramen Noodle Stir Fry {Ready in 30 Minutes!}

This Chicken Ramen Stir Fry is a delicious budget-friendly dinner that comes together in 30 minutes! You'll love how quick and easy it is.

The Best Cauliflower Fried Rice

The Best Cauliflower Fried Rice {Low Carb!}

This is the Best Cauliflower Fried Rice! The low carb dish is ready in 15 minutes thanks to frozen veggies and pre-chopped cauliflower rice.

Italian Chicken Skillet

30-Minute Italian Chicken Skillet

This 30-Minute Italian Chicken Skillet is a delicious and low-calorie meal that’s great for meal prep – all you need is one pan!

Skillet Shrimp Fajitas

Easiest Skillet Shrimp Fajitas

These Skillet Shrimp Fajitas come together in just one pan for minimal clean up. They take 10 minutes to cook and are PACKED with flavour!

One Skillet Chicken Parmesan

Chicken Parmesan Pasta Skillet

This Chicken Parmesan Pasta Skillet is an easier way to make this classic Italian dish – and it comes together in about 30 minutes in one pot!

Slow Cooker Recipes

The slow cooker isn’t just for making soups and stews! Most of these recipes are dump dinners, so the cooking process is hands-off and great for batch cooking.

Crockpot Breakfast Casserole

Crockpot Breakfast Casserole

This Crockpot Breakfast Casserole is a delicious make-ahead breakfast with hashbrowns, bacon, veggies and eggs. It’s great for the holidays!

A close-up shot of a slow cooker filled with shredded BBQ chicken with open tongs inside.

The Easiest 2-Ingredient Crockpot BBQ Chicken

This 2-Ingredient Crockpot BBQ Chicken is the easiest dump dinner with a side of kale slaw – all you need is chicken and BBQ sauce!

Crockpot Chicken Noodle Soup

Easy Crockpot Chicken Noodle Soup

This Easy Crockpot Chicken Noodle Soup is a simple way to make your fave comfort food from scratch. The chicken is so juicy and tender!

Healthy, Flavourful Slow Cooker Turkey Chili

Healthy Slow Cooker Chili

This healthy crockpot turkey chili is the most flavourful chili, filled with beans, veggies and turkey, then loaded with toppings.

Crockpot Lasagna Recipe

Easiest Ever Crockpot Lasagna Recipe

This is the Easiest Ever Crockpot Lasagna Recipe – it cooks hands-off all day and is super easy to assemble. Plus, it freezes well!

Crockpot Chicken Fajitas, in a crockpot closeup

Easy Slow Cooker Chicken Fajitas

These Slow Cooker Chicken Fajitas are perfect for meal prep! Dump in the ingredients then set it to cook all day for a hands-off dinner.

Crockpot Sweet and Sour Chicken via Well Plated by Erin

Crockpot Sweet and Sour Chicken via Well Plated by Erin

This Crockpot Sweet and Sour Chicken is made with simple, healthy ingredients like juicy chicken, bell peppers, and pineapple. Quick, easy and so delicious!

More helpful meal prep resources

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Created by Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I'm also the founder of Dinner Prep Pro, which is a meal prep app and community that helps busy people get more time back, save money on food and reduce stress during the work week. Thanks for being here and I hope to inspire you with my recipes and meal planning tips!

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Comments & Reviews

Courtney Orr says

June 14, 2023

i havent even made any yet, just saved a bunch to my bookmarks to try in the coming weeks and im so excited!!!! thank you so much for providing these and i cant wait to try them all!!!!! your the best

Reply

Hasia says

May 28, 2022

Awesome recipes, especially for busy people who want to save money and stay healthy on the go!!!
Amazing ideas!!!
Will definitely give a try!!!
🤤

Reply
Tia Diane Fox says

March 12, 2021

So excited to try these!!

Reply
Tammy says

January 7, 2021

I have tried many of your recipes, they’re delicious, easy to cook, and ingredients are easy to source. I’ve been following you for twin years and it has helped me keep a healthy lifestyle – and a healthy weigh! Thanks a lot!

Reply
- Taylor Stinson says
  
  January 8, 2021
  
  Thank you so much for the kind words Tammy, I really appreciate it! 🙂
  
  Reply

Lilija Prialgauskiene says

January 7, 2021

Love you ideas, everything looks so easy to make and delicious.

Reply
Lyss says

February 10, 2020

Loved all of you videos! Will definitely make. Thanks!

Reply

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