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15 High-Protein Meal Prep Recipes

By Holly Darnell, RD

November 6, 2025

Protein is having more than a moment. Many people are figuring out that the benefits of protein go beyond just assisting the muscles with growth and recovery. Eating a diet higher in protein allows you to feel fuller after eating a meal, clearing the way for fewer cravings, for example.

Besides helping to reduce your appetite, protein also can boost your metabolism. In fact, a lesser-known fact about protein is that it takes more energy to metabolize protein than it does carbohydrates and fat.

However, wanting to eat a high-protein diet is one thing, actually doing it is another because it’s not as easy to do as you’d think. The food landscape is dominated by carbohydrates and processed foods, so you have to be very intentional about going high protein and also be ready to make plenty of meals and snacks on your own.

Along those lines, a successful way to go about eating more protein is practicing high-protein meal prep. It helps because it can do the following for you:

• Makes healthy eating effortless: Meal prep takes the stress out of eating well by ensuring ready-to-go, nutritious meals for days.

• Helps you stay on track with portions: Pre-packed, pre-portioned meals support your fitness goals without constant measuring or calorie counting.

• Fuels your workouts right: Planning helps you eat the right balance of protein and carbs at the best times for recovery and growth.

• Saves time and energy: Prep once, and free up your week for what matters most instead of daily cooking and planning.

Let's learn about the best ingredients for high-protein meal prep, what kind of tools you need, and then, of course, some of the best high-protein meal prep recipes — including for breakfast, lunch and dinner.

High-protein meal prep ingredients

Here are some excellent high-protein meal prep ingredients to mix and match for balanced, satisfying meals:

Protein sources

• Chicken breast or thighs: lean, versatile, and easy to season or shred.

• Turkey: great for ground turkey bowls or turkey burgers.

• Beef or bison: rich in iron and zinc; choose lean cuts for meal prep.

• Fish: salmon, tuna, cod, or tilapia provide omega-3s and high-quality protein.

• Eggs and egg whites: ideal for breakfast meal prep or snacks.

• Tofu or tempeh: excellent plant-based options that absorb flavor well.

• Lentils, chickpeas and black beans: add fiber and plant protein to bowls or salads.

• Greek yogurt or cottage cheese: high in protein, great for breakfasts or snacks.

• Protein powder: easy addition to smoothies, pancakes or baked goods.

Carb and fiber companions

• Quinoa or brown rice: provide steady energy and pair well with proteins. Quinoa also contains some protein.

• Sweet potatoes or oats: nutrient-dense and meal-prep friendly.

• Leafy greens and non-starchy vegetables: boost fiber and micronutrients.

Healthy fats

• Avocado, nuts and seeds: support hormone health and satiety.

• Olive oil or coconut oil: ideal for cooking or drizzling.

What you need to meal prep

Having these tools on hand will make meal prepping easier and more fun:

• Food containers: Glass or BPA-free plastic containers in various sizes for easy storage and portion control.

• Measuring cups and spoons: Essential for consistent portions and accurate tracking.

• Food scale: Helps ensure proper protein and calorie portions, especially for fitness goals.

• Cutting boards and sharp knives: Make chopping and prepping ingredients quick and safe.

• Sheet pans and baking dishes: Perfect for roasting veggies, chicken or fish in batches.

• Nonstick skillet and saucepan: Great for cooking proteins, grains and stir-fries.

• Mixing bowls: Useful for tossing salads, marinating meats or mixing batters.

15 high-protein meal prep recipes

Here are some of the best recipes for high-protein meal prepping, including five for breakfast, lunch and then dinner.

1. High-protein breakfast bowl

The breakfast bowl is a recent trend that shows no signs of slowing down. This egg-based bowl features many foods rather than the standard egg, bacon, toast routine. It’s more fun, healthier and yes, more delicious.

For meal prepping, you may want to add the avocado fresh each day.

• Macros: 32 g of carbohydrates, 28 g of fat and 23 g of protein for 467-calorie serving.

• How to add more protein: Add a few egg whites when you scramble the eggs.

2. High-protein egg bites

Egg whites are essentially mini frittatas that you can eat with or without a fork and that can feature many different types of ingredients. Another reason they’re so popular is that they’re easy to make and are surprisingly high in protein.

They pair well with a fruit-based smoothie, so you also have some fiber and healthy carbohydrates.

• Macros: 5 g of carbohydrates, 25 g of fat and 26 g of protein for 354-calorie serving of 3 egg bites.

• How to add more protein: Add a few egg whites, which add just protein without the fat.

3. Overnight oats

Among the options for a make-ahead breakfast, overnight oats tops the list because it’s always easy to put together, provides you a balanced macronutrient meal, is loaded with fiber and you can make many different versions to suit your taste buds and even the season.

• Macros: 40 g of carbohydrates, 12 g of fat and 12 g of protein for 246-calorie serving.

• How to add more protein: Mix in whey protein powder and more Greek yogurt.

4. Paleo pancakes

Try these protein pancakes that are not a radical departure from your standard pancake mix. You’re going to be swapping regular flour for Paleo flour and will be adding whey protein to end up with a delicious, high-protein pancake.

• Macros: 40 g of carbohydrates, 17 g of fat and 18 g of protein for 408-calorie serving.

• How to add more protein: Use Greek yogurt for half of the liquid measurement.

5. High-protein breakfast quesadilla

A regular quesadilla is loaded with carbs and fat but can be turned into a high-protein version by simply using low-carb tortillas and a few protein adds.

Ingredients for two include 4 chicken breakfast sausages, 4 eggs, a third of a cup of low-fat cottage cheese, two green onions, 2 ounces shredded cheddar cheese (can use goat cheddar) and 2 large low-carb tortillas.

Cook the sausages in a skillet and then remove and chop. Mix the eggs, cottage cheese and onions in a bowl. Scramble them in a pan until cooked, then mix in the cooked sausage.

Next, use a skillet with some avocado oil. Add one tortilla and place half the cheese on it, before topping with half the egg and sausage mixture. Cook for a couple of minutes before folding the tortilla in half and cooking on both sides until the cheese is melted.

When you eat, pair with some salsa.

• Macros: 26 g of carbohydrates, 20 g of fat and 34 g of protein for 350-calorie serving.

• How to add more protein: Add a couple of egg whites.

6. Quinoa Buddha bowl

Quinoa makes for a great base for a bowl because it's versatile, stores well in the fridge after making and is nutrient dense. In fact, it has a complete profile of all 20 amino acids. This bowl is loaded with plant-based protein and flavor, in part courtesy of a sublime miso tahini dressing.

• Macros: 78 g of carbohydrates, 20 g of fat and 33 g of protein for 595-calorie serving.

• How to add more protein: Add some cooked, chopped chicken breast or tofu.

7. Meatball soup

This isn’t just any kind of soup. It’s made with protein powder from bone broth so that just sipping on the benefit-rich bone broth will provide support for your gut, joints and more. It’s also really easy to make.

You’ll make flavorful meatballs from ground beef or bison. This recipe also contains healthy fats and several vegetables, so it makes for a terrific complete meal.

• Macros: 11 g of carbohydrates, 11 g of fat and 28 g of protein for 253-calorie serving.

• How to add more protein: Add an extra meatball or two.

8. Chicken soup

Chicken soup has always been known for its nourishing qualities. This version takes that to the next level, featuring over 20 percent Daily Value of over 15 vitamins and minerals. It uses onions, garlic, celery, parsnips, carrots and leeks to help create a classic chicken soup flavor.

• Macros: 21 g of carbohydrates, 19 g of fat and 42 g of protein for 427-calorie serving.

• How to add more protein: Add a dollop of Greek yogurt, which adds some probiotics as well.

9. Southwest chili

Have you ever noticed how a bowl of chili fills you up? That’s because it typically includes plenty of the three macronutrients: carbohydrates, fat and protein. When these three “macros” are balanced, you typically feel satiated after a meal.

This version goes an extra step with more protein and uses bone broth with protein as the base.

• Macros: 34 g of carbohydrates, 17 g of fat and 38 g of protein for 441-calorie serving.

• How to add more protein: Like with the chicken soup, you can add a dollop of Greek yogurt.

10. Chipotle-style chicken bowl

Most of us have frequented the popular fast casual chain Chipotle and had the burrito bowl. Turns out that making your burrito bowl is not just easy but tailor-made for high-protein meal prep.

Simply, sauté some chicken breast, onion and peppers together til ready. Meanwhile, cook some brown rice or cauliflower rice.

In each container, add the rice first, followed by some canned black beans, the chicken mixture, shredded cheddar cheese and some salsa.

• Macros: 33 g of carbohydrates, 11 g of fat and 54 g of protein for 438-calorie serving.

• How to add more protein: Use a low-fat cheese for even more protein without as much fat.

11. Mushroom risotto

Risotto is a popular Italian dish that features creamy, rich arborio rice that can be customized in many ways, including with mushrooms like this version. Using Bone Broth Protein as the base helps push up the protein count.

Feel free to add in some greens as well, such as kale, Swiss chard or bok chop.

• Macros: 45 g of carbohydrates, 15 g of fat and 25 g of protein for 424-calorie serving.

• How to add more protein: Toss in some cooked, chopped chicken breast or tofu.

12. Chicken pot pie

Chicken pot pie is probably top of the list of when the homemade version can be much better for you than the store-bought, which usually is a calorie and salt bomb. Our version uses a Paleo flour for the crust along with some classic ingredients to create a savory, delicious dish.

• Macros: 26 g of carbohydrates, 17 g of fat and 27 g of protein for 377-calorie serving.

• How to add more protein: Substitute Greek yogurt for the sour cream for the crust.

13. Salmon cakes

While grilled salmon is a common dinner, it doesn’t work very well for meal prep. Instead, pivot to the salmon cake, which stores very well and is just as delicious warmed up.

For four small cakes (one serving), simply take a can of wild-caught salmon and drain it. In a medium bowl, combine the salmon, 1 egg, 2 tablespoons almond flour, 2 tablespoons Greek yogurt, 1 tablespoon Dijon mustard, 1 tablespoon lemon juice, 2 tablespoons chopped green onion, 1 tablespoon fresh parsley, then salt and pepper to taste.

Shape into 4 patties and cook on an oiled skillet for 3 to 4 minutes per side.

• Macros: 11 g of carbohydrates, 12 g of fat and 28 g of protein for a 263-calorie serving of one cake.

• How to add more protein: Serve over a bed of quinoa and fresh greens, with some Greek yogurt sauce on top.

14. Marry me chicken

A common dish in Britain, this dish features a creamy chicken casserole that is usually served over mashed potatoes and green beans.

Coat chicken breasts in Paleo flour, then cook in pot with avocado oil and chopped red onion. Turn multiple times and cook for about 10 minutes. Then add finely diced garlic, chili flakes and oregano (fresh or dried), then cook for another minute. Next add some coconut milk (or cream) and chicken stock (make with Bone Broth Protein) to almost cover. Turn heat down, cover and cook for around 20 minutes.

• Macros: 57 g of carbohydrates, 27 g of fat and 38 g of protein for a 614-calorie serving with mashed potatoes and green beans.

• How to add more protein: Serve over a bed of quinoa and fresh greens, with some Greek yogurt sauce on top.

15. Stuffed peppers

Another enjoyable high-protein dinner that works well for meal prepping is the stuffed pepper. Have two of them, and you’ve got a complete meal.

We use quinoa cooked with Bone Broth Protein Pure for plenty of nutrition and protein

• Macros: 48 g of carbohydrates, 6 g of fat and 24 g of protein for a 334-calorie serving with mashed potatoes and green beans.

• How to add more protein: Sauté some ground turkey with the veggies and before stuffing the peppers with the veggies mix and quinoa.