15 High-Protein Meal Prep Recipes for Easy, Healthy Eating All Week
Don't worry about what's for breakfast, lunch or dinner again.
Reviewed by Valerie Agyeman, R.D.Contributing Writer
Never question, "What's for dinner?" again with these easy, high-protein meal prep recipes. Getting dinner on the table is tricky enough, especially if you're cooking for kids or picky eaters. Add any restrictions, like dietary preferences or nutritional requirements, and meal planning just got more complicated. But with our best, high-protein meal prep ideas for make-ahead breakfast, lunch and dinner, you don't have to choose between convenience, taste and health. Believe it or not — you can have it all.
Consider warm, cheesy breakfast burritos. They pack in plenty of protein thanks to eggs and beans and can be stored in the freezer; then reheated in a microwave for just 3 minutes. Or think of a healthy lunch favorite like a mason jar salad, which can be full of the macro thanks to chickpeas, tofu, chicken or other high-protein ingredients. For a high-protein dinner that can be meal-prepped, try make-ahead meatloaves, hearty soups and stews, casseroles and more. Getting more protein into your days is a whole lot easier when you prep your meals ahead of time. Below, find out how.
Sweet Potato Breakfast Burritos
Stash these vegetarian burritos in the freezer for a quick breakfast before (or while) heading out the door. They reheat in just 3 minutes!
Chickpea Pasta Salad in a Jar
Add some heft (read: protein) to a simple salad with chickpeas and cooked pasta. Just shake and eat!
Get the Chickpea Pasta Salad in a Jar recipe.
Balsamic-Glazed Mini Meatloaves
A two-ingredient balsamic glaze brings loads of flavor to these li'l loaves, which can be stored, unbaked, in the fridge for up to 3 days.
Easy Yogurt Dip
For a protein-packed snack, mix feta cheese and fresh herbs into a single-serve container of Greek yogurt. No need to dirty an extra dish!
Get the Easy Yogurt Dip recipe.
Customizable Egg Muffins
Get 10 grams of protein in two of these tasty bites without any add-ins — the protein count only gets higher with the addition of cheese, ham or breakfast sausage (win, win!).
Get the Customizable Egg Muffins recipe.
Soba Noodle Salad with Shrimp and Ginger Vinaigrette
Pro move: Store the sweet-tangy ginger vinaigrette separately so this colorful salad stays crisp, even if it sits in your office fridge all day.
Get the Soba Noodle Salad With Shrimp and Ginger Vinaigrette recipe.
Paprika Chicken with Crispy Chickpeas and Tomatoes
Throw this loaded sheet pan in the oven during Sunday meal prep and you'll have meals for days: Pile it on a bed of greens, add it to grain bowls, chop up the chicken for flatbreads or lettuce cups and more.
Get the Paprika Chicken With Crispy Chickpeas and Tomatoes recipe.
RELATED: 30 Best Sheet Pan Dinners That Make Cleanup a Breeze
Almond-Buckwheat Granola with Yogurt and Berries
Homemade granola on hand is #goals. Whip up your own to top Greek yogurt for 20+ grams of protein at breakfast.
Get the Almond-Buckwheat Granola with Yogurt and Berries recipe.
RELATED: 25 Healthy High-Fiber Breakfast Recipes to Keep You Full and Fueled
Green Goddess Sandwiches
Prep hard-boiled eggs for the week and enjoy solo as a snack, chopped into salads, or in stacked sandwiches like this one.
Get the Green Goddess Sandwiches recipe.
Salmon Niçoise Salad
One fillet of salmon can have about 30 grams of protein, so this makes a filling lunch you can pack for work or school. Though with tender baby potatoes, blanched green beans and olives, it's fancy enough for dinner.
Get the Salmon Niçoise Salad recipe.
Chilled Overnight Chia
Make rich, creamy chia pudding your way: Stir in milk and honey, go for lemon-blueberry or try peanut butter and jam. Top it off with a handful of nuts for a protein-punch!
Get the Chilled Overnight Chia recipe.
Roasted Eggplant Veggie Burgers
Meaty roasted eggplant, lentils, oats and walnuts create the base for these protein-packed veggie burgers. Keep 'em in your freezer for a fast dinner anytime.
Air Fryer Falafel Salad
Keep homemade, uncooked falafel balls in the freezer for fast plant-based protein in your salads or grain bowls. Pair them with creamy yogurt for dipping (and extra protein).
Get the Air Fryer Falafel Salad recipe.
RELATED: 78 Best Air Fryer Recipes That Are Easy and Delicious
B.E.C. Breakfast Bites
Load tortillas with hash browns, bacon, eggs and cheese for a hunger-torching breakfast you can take on the go.
Get the B.E.C. Breakfast Bites recipe.
RELATED: Homemade Tortillas Have Just 5 Ingredients, Including Water
Slow Cooker Chicken Pozole Verde
Make this meal ahead of time, then liven it up with toppings like fresh cilantro, avocado and radishes. You'd never guess it came straight from the freezer!
Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of combined nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert in the media, regularly appearing on networks such as Fox 5 DC, PIX-11, and ABC’s Good Morning Washington. She is also a contributing expert to publications like Women’s Health Magazine, Prevention, Good Housekeeping, and The Everygirl.
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