These Meal Prep High Protein Recipes are delicious ways to get more protein in your diet – you'll love these healthy meals and snack ideas!
High Protein Meal Prep Ideas
Need to add more protein to your diet? It doesn’t have to be all boring old chicken breasts and protein bars! I put together some of my favourite recipes that are high in protein and great for meal prep so you can stay full for longer, build up some muscle and stay energized throughout the day. From breakfast to lunch, dinner and snacks, you’ll love all these recipes – all of which are great for meal prep.
Benefits of a high-protein diet
- You'll feel fuller for longer and have more energy throughout the day.
- You can increase your muscle mass and strength.
- You'll have less cravings, which will help you cut back on late night cravings.
- You'll boost your metabolism, allowing you to burn more calories.
- It helps maintain weight loss.
Watch how to make some of these recipes
High Protein Breakfasts
Start the morning on the right foot with these high protein breakfasts! Whether you prefer something sweet like these Banana Oatmeal Breakfast Cookies or something savoury like this Sweet Potato Hash, there's something for everyone in this list.
Baked Eggs 5 Ways {Meal Prep Breakfast!}
30 minutes
Learn how to make Baked Eggs 5 Ways in the oven! Try different flavours like ham and asparagus, broccoli cheddar and mushroom spinach.
Make this recipe
Calories: 160kcal | Carbohydrates: 1g | Protein: 11g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 338mg | Sodium: 159mg | Potassium: 121mg | Sugar: 1g | Vitamin A: 595IU | Calcium: 49mg | Iron: 1.5mg
The Fluffiest Protein Pancakes {4 Ingredients!}
20 minutes
These fluffy Protein Pancakes are a healthier spin on the breakfast-food favourite and super easy to make – you only need four ingredients!
Make this recipe
Calories: 249kcal | Carbohydrates: 22g | Protein: 30g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 91mg | Sodium: 180mg | Potassium: 477mg | Fiber: 2g | Sugar: 10g | Vitamin A: 125IU | Vitamin C: 5mg | Calcium: 234mg | Iron: 1mg
Crockpot Breakfast Casserole
4 hours 20 minutes
This Crockpot Breakfast Casserole is a delicious make-ahead breakfast with hashbrowns, bacon, veggies and eggs. It’s great for the holidays!
Make this recipe
Calories: 486kcal | Carbohydrates: 14g | Protein: 31g | Fat: 34g | Saturated Fat: 12g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 614mg | Sodium: 965mg | Potassium: 549mg | Fiber: 2g | Sugar: 5g | Vitamin A: 2150IU | Vitamin C: 118.8mg | Calcium: 210mg | Iron: 3.8mg
Sweet Potato Hash {Whole 30}
40 minutes
This Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!
Make this recipe
Calories: 352kcal | Carbohydrates: 26g | Protein: 27g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 76mg | Sodium: 433mg | Potassium: 718mg | Fiber: 5g | Sugar: 9g | Vitamin A: 13900IU | Vitamin C: 267.3mg | Calcium: 50mg | Iron: 2.2mg
Banana Oatmeal Breakfast Cookies {High Protein}
45 minutes
These Banana Oatmeal Breakfast Cookies are packed with protein and fibre, and come together with just 4 ingredients. Plus, they can be frozen for meal prep!
Make this recipe
Calories: 142kcal | Carbohydrates: 12g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 14mg | Sodium: 8mg | Potassium: 103mg | Fiber: 1g | Sugar: 2g | Vitamin A: 56IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 2mg
Protein Oatmeal {Meal Prep Breakfast}
20 minutes
This Protein Oatmeal is the ultimate meal prep breakfast – it’s high in fibre and protein with 18g of protein and your favourite toppings.
Make this recipe
Calories: 296kcal | Carbohydrates: 30g | Protein: 18g | Fat: 12g | Saturated Fat: 1g | Cholesterol: 15mg | Sodium: 351mg | Potassium: 214mg | Fiber: 5g | Sugar: 1g | Vitamin A: 63IU | Calcium: 361mg | Iron: 4mg
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High Protein Salads and Wraps
These high protein salads and wraps make excellent lunches. Most of the recipes are low carb and some are even inspired by restaurant faves so you can make a healthy meal that'll curb your cravings for junk food!
Low Carb Big Mac Salad {Meal Prep}
30 minutes
These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!
Make this recipe
Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg
Ahi Tuna Salad with Sesame Ginger Dressing
30 minutes
This Ahi Tuna Salad is a colourful dish served with seared tuna steaks, sliced avocado, crunchy wontons and a delicious sesame ginger dressing.
Make this recipe
Calories: 454kcal | Carbohydrates: 24g | Protein: 32g | Fat: 27g | Saturated Fat: 4g | Cholesterol: 43mg | Sodium: 361mg | Potassium: 1280mg | Fiber: 10g | Sugar: 11g | Vitamin A: 23313IU | Vitamin C: 31mg | Calcium: 156mg | Iron: 4mg
Broccoli Salad {High Protein + Meal Prep}
50 minutes
This High Protein Broccoli Salad is perfect for meal prep – it’s so filling with lentils, bacon and quinoa in a creamy dressing!
Make this recipe
Calories: 443kcal | Carbohydrates: 34g | Protein: 15g | Fat: 29g | Saturated Fat: 9g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 39mg | Sodium: 665mg | Potassium: 647mg | Fiber: 8g | Sugar: 11g | Vitamin A: 3210IU | Vitamin C: 63mg | Calcium: 149mg | Iron: 3mg
Balsamic Grilled Chicken and Arugula Salad
40 minutes
This Grilled Balsamic Chicken Arugula Salad is low-carb with a balsamic dressing that doubles as a marinade – it’s ready in just 30 minutes!
Make this recipe
Calories: 558kcal | Carbohydrates: 51g | Protein: 32g | Fat: 26g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 82mg | Sodium: 913mg | Potassium: 1133mg | Fiber: 6g | Sugar: 28g | Vitamin A: 22151IU | Vitamin C: 15mg | Calcium: 192mg | Iron: 2mg
Low Carb Burger in a Bowl {Five Guys Copycat}
35 minutes
This Low Carb Burger in a Bowl is inspired by Five Guys and is a healthier, lower calorie option for burger night – cheese and bacon included!
Make this recipe
Calories: 392kcal | Carbohydrates: 10g | Protein: 37g | Fat: 22g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 116mg | Sodium: 952mg | Potassium: 720mg | Fiber: 2g | Sugar: 6g | Vitamin A: 858IU | Vitamin C: 16mg | Calcium: 246mg | Iron: 4mg
Mexican-Inspired Chicken Lettuce Wraps {Low Carb}
35 minutes
These Low Carb Mexican-inspired Chicken Lettuce Wraps make the perfect 30 minute healthy dinner idea, and the chicken works well for meal prep!
Make this recipe
Calories: 280kcal | Carbohydrates: 10g | Protein: 31g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 85mg | Sodium: 421mg | Potassium: 459mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2700IU | Vitamin C: 141.1mg | Calcium: 70mg | Iron: 2mg
Garlic Chicken Collard Wraps {Low-Carb}
30 minutes
These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!
Make this recipe
Calories: 449kcal | Carbohydrates: 7g | Protein: 11g | Fat: 43g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 34g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 75mg | Potassium: 466mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3680IU | Vitamin C: 36mg | Calcium: 115mg | Iron: 1mg
PF Chang’s Chicken Lettuce Wraps {Perfect Copycat}
30 minutes
These copycat PF Chang's Chicken Lettuce Wraps are made with ground chicken, mushrooms and water chestnuts – they're healthy and low carb!
Make this recipe
Calories: 366kcal | Carbohydrates: 15g | Protein: 31g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 8g | Cholesterol: 87mg | Sodium: 704mg | Potassium: 674mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2500IU | Vitamin C: 14.9mg | Calcium: 50mg | Iron: 2.3mg
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High Protein Meal Prep Bowls
One way to stay on track of any diet is to meal prep. These high protein meal prep bowls make eating healthy so much easier! They all come together fast and will last in your fridge for several days.
Sheet Pan Greek Chicken Meal Prep Bowls
35 minutes
These Sheet Pan Greek Chicken Meal Prep Bowls are a low carb lunch idea with a lemon-oregano marinade, and they're ready in 30 minutes!
Make this recipe
Calories: 309kcal | Carbohydrates: 9g | Protein: 30g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 83mg | Sodium: 471mg | Potassium: 470mg | Fiber: 2g | Sugar: 3g | Vitamin A: 950IU | Vitamin C: 153.5mg | Calcium: 70mg | Iron: 1.4mg
Peanut Chicken Meal Prep Bowls
30 minutes
These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.
Make this recipe
Calories: 386kcal | Carbohydrates: 17g | Protein: 30g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Cholesterol: 62mg | Sodium: 422mg | Potassium: 589mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6800IU | Vitamin C: 100.7mg | Calcium: 50mg | Iron: 2mg
Taco Bell Power Bowl {Copycat Recipe}
40 minutes
This Taco Bell Power Bowl is the perfect meal prep idea and is a healthier Taco Bell copycat you can easily make at home in about 30 minutes!
Make this recipe
Calories: 451kcal | Carbohydrates: 62g | Protein: 24g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 45mg | Sodium: 852mg | Potassium: 736mg | Fiber: 9g | Sugar: 6g | Vitamin A: 2070IU | Vitamin C: 10mg | Calcium: 80mg | Iron: 3mg
Garlic Sesame Instant Pot Chicken Thighs
40 minutes
These Garlic Sesame Instant Pot Chicken Thighs are perfect for your weekly meal prep and they've got the best sticky, sweet sauce!
Make this recipe
Calories: 404kcal | Carbohydrates: 38g | Protein: 24g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Cholesterol: 88mg | Sodium: 994mg | Potassium: 47mg | Fiber: 2g | Sugar: 16g | Vitamin A: 900IU | Vitamin C: 49.5mg | Calcium: 30mg | Iron: 2.2mg
Easiest Ever Ground Turkey Stir Fry
30 minutes
This ground turkey stir fry is the easiest recipe ever! It's low carb too – all you need is ground turkey, bell peppers, carrots and coleslaw mix. It's a great weeknight dinner idea.
Make this recipe
Calories: 237kcal | Carbohydrates: 18g | Protein: 30g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 369mg | Potassium: 725mg | Fiber: 5g | Sugar: 11g | Vitamin A: 3737IU | Vitamin C: 84mg | Calcium: 68mg | Iron: 2mg
Grilled Chicken Satay Meal Prep Bowls
25 minutes
These Grilled Chicken Satay Meal Prep Bowls are super delicious and come together really fast on the BBQ – they’re a great lunch option!
Make this recipe
Calories: 303kcal | Carbohydrates: 8g | Protein: 30g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Cholesterol: 83mg | Sodium: 402mg | Potassium: 391mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1250IU | Vitamin C: 85mg | Calcium: 20mg | Iron: 1.4mg
Easy Baked Turkey Meatballs {Freezer-Friendly}
35 minutes
These Easy Baked Turkey Meatballs are freezer-friendly and perfect for meal prep! Serve them with zucchini noodles for a low carb meal.
Make this recipe
Calories: 444kcal | Carbohydrates: 58g | Protein: 41g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 68mg | Sodium: 1043mg | Potassium: 1279mg | Fiber: 6g | Sugar: 11g | Vitamin A: 1021IU | Vitamin C: 32mg | Calcium: 166mg | Iron: 4mg
Perfect Hibachi Steak
50 minutes
This Hibachi Steak is just like the kind you get at Benihana – it's a delicious Japanese-inspired dish served with fried rice and sautéed vegetables.
Make this recipe
Calories: 517kcal | Carbohydrates: 38g | Protein: 34g | Fat: 25g | Saturated Fat: 8g | Trans Fat: 1g | Cholesterol: 128mg | Sodium: 2038mg | Potassium: 868mg | Fiber: 3g | Sugar: 8g | Vitamin A: 3023IU | Vitamin C: 15mg | Calcium: 87mg | Iron: 4mg
High Protein Snacks
You can't forget about snacks! These high protein snacks are so filling and taste so much better than a chocolate bar or bag of chips. You can try making easy Protein Balls or even experiment with your own Homemade Beef Jerky!
Easy No Bake Protein Balls {5 Flavors}
50 minutes
These are the easiest ever protein balls, made 5 ways! They're great meal prep snacks, and you can freeze them – try cookie dough, peanut butter, macaroon, brownie or oatmeal raisin.
Make this recipe
Calories: 128kcal | Carbohydrates: 11g | Protein: 10g | Fat: 5g | Saturated Fat: 3g | Sodium: 1mg | Potassium: 56mg | Fiber: 1g | Sugar: 3g | Calcium: 13mg | Iron: 1mg
Pumpkin Spice Latte Protein Bars
45 minutes
These Pumpkin Spice Latte Protein Bars are a healthy and delicious snack that taste just like your favourite fall Starbucks drink!
Make this recipe
Serving: 1g | Calories: 277kcal | Carbohydrates: 28g | Protein: 19g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 45mg | Sodium: 68mg | Potassium: 279mg | Fiber: 3g | Sugar: 9g | Vitamin A: 3831IU | Vitamin C: 2mg | Calcium: 151mg | Iron: 2mg
Tahini Coconut Protein Energy Bites
20 minutes
These Tahini Coconut Protein Energy Bites are the perfect nut-free, on-the-go snack using natural sweeteners like dates.
Make this recipe
Calories: 138kcal | Carbohydrates: 13g | Protein: 5g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 9mg | Sodium: 27mg | Potassium: 136mg | Fiber: 1g | Sugar: 6g | Vitamin A: 30IU | Vitamin C: 0.6mg | Calcium: 63mg | Iron: 1.3mg
Nut-Free Funfetti Protein Cookies
22 minutes
These Nut-free Funfetti Protein Cookies are flourless. Made with sunflower butter, whey protein, egg and honey they're healthier, too!
Make this recipe
Calories: 201kcal | Carbohydrates: 17g | Protein: 11g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 32mg | Sodium: 120mg | Potassium: 61mg | Sugar: 9g | Vitamin A: 31IU | Vitamin C: 1mg | Calcium: 75mg | Iron: 1mg
Healthy Homemade Beef Jerky Recipe
This Homemade Beef Jerky recipe is one of the easiest out there, and you don't need a dehydrator – just your oven and a simple marinade make this high protein snack!
Make this recipe
Calories: 108kcal | Carbohydrates: 8g | Protein: 14g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 33mg | Sodium: 650mg | Potassium: 317mg | Fiber: 1g | Sugar: 6g | Vitamin A: 167IU | Vitamin C: 1mg | Calcium: 27mg | Iron: 2mg
Delicious & Healthy Charcuterie Board
20 minutes
This Delicious & Healthy Charcuterie Board is a great holiday appetizer idea with low-calorie and protein-packed ingredients.
Make this recipe
Calories: 304kcal | Carbohydrates: 15g | Protein: 16g | Fat: 21g | Saturated Fat: 8g | Cholesterol: 114mg | Sodium: 899mg | Potassium: 406mg | Fiber: 4g | Sugar: 8g | Vitamin A: 934IU | Vitamin C: 26mg | Calcium: 191mg | Iron: 2mg
Meal Prep Tools
- Grab some glass meal prep bowls to pack up your weekly lunches.
- Meal prep with your freezer! Butcher Box, conveniently delivers a variety of meats to your door frozen.
- Use these Ziploc bag holders if you're preparing freezer meals
- Freeze and refrigerate leftovers in round glass microwave-safe bowls with lids.
- Mason jars are great for salads where you're layering a bunch of different ingredients.
- **Get my full list of tools here**
Frequently Asked Questions
How much protein do you need in a day?
The amount of protein you need depends on your body weight, gender and activity level. Generally, the standard is about 46 grams a day for women and 56 grams a day for men, but it all depends on your lifestyle and activity level. The more active you are and the more calories and fat you burn, the more protein you’ll need to keep your body nourished and help it heal!
What are 3 foods that are high in protein?
There are tons of foods that are high in protein, with both animal and plant-based options. Three animal-based foods that are high in protein include boneless skinless chicken breasts, extra-lean ground beef and salmon. Plant-based options that are high in protein include lentils, tofu and tempeh.
Is a high-protein diet good for weight loss?
Adding more protein into your diet will make you feel full for longer so you can avoid overeating, boost your metabolism and help you build lean muscle in combination with exercise. When you combine a high-protein diet with overall healthy habits and exercise, you’ll be able to live a healthier lifestyle and likely lose weight in the process.
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