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 Meals
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.
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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.
Are high-protein meals 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.
Watch how to make some of these recipes on YouTube!
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
30 minutes
This oven baked eggs recipe will show you how to bake eggs in muffin tins in 5 different ways. Flavors include ham and asparagus, broccoli cheddar, mushroom spinach and more!
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 option for meal prep or for big family gatherings. Dump frozen hash browns, bacon, eggs and veggies in the slow cooker – it's so easy!
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
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
Meal Prep Protein Oatmeal
20 minutes
This Meal Prep Protein Oatmeal is made with rolled oats, almond milk, protein powder, hemp hearts & pumpkin seeds – it's got 18g of protein!
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
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!
Big Mac Salad Jars {Meal Prep, Low Carb}
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
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
Low Carb Mexican Chicken Lettuce Wraps
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 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
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 come together with sautéed chicken, a rainbow of veggies and a delicious peanut sauce for a healthy make ahead, low carb lunch idea!
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
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
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
Freezer-Friendly Meal Prep: Baked Turkey Meatballs
35 minutes
These Baked Turkey Meatballs are awesome for freezer-friendly meal prep! In this recipe for meatballs in oven, I show you how to include them in low carb meal prep bowls with spiralized zucchini & tomato sauce so you can eat healthy lunches all week!
Make this recipe
Calories: 361kcal | Carbohydrates: 29g | Protein: 31g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 118mg | Sodium: 790mg | Potassium: 1292mg | Fiber: 5g | Sugar: 12g | Vitamin A: 900IU | Vitamin C: 72.6mg | Calcium: 100mg | Iron: 4.1mg
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!
Protein Balls 5 Ways
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 delicious, healthy snack that's perfect for fall and a skinny, filling version of your favourite 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 Energy Protein Bites
20 minutes
These Tahini Coconut Energy Protein Bites are the perfect nut-free, on-the-go snack and contains mostly 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
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
How to Make a Protein-Packed Healthy Charcuterie Board
20 minutes
This Protein-Packed Healthy Charcuterie Board is a delicious holiday appetizer idea with nutritionally dense, low-calorie ingredients like hard-boiled eggs, lean deli turkey, a variety of cheeses, pickles, hummus and more!
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
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