Amp up the protein by swapping mayo for blended cottage cheese or serving it on protein-packed seeded bread. Rosemary lamb chops turn a few simple ingredients into a tasty, high-protein meal. The aromatic herbs and seared exterior make muscle building apps each chop rich with flavor, while the tender meat stays succulent from first bite to last. Greek lamb gyros cradle juicy, seasoned lamb in soft pita with tzatziki, fresh veggies and all the toppings you love for handheld satisfaction.
Cottage Cheese Egg Bites
All our favorite High-Protein Meal Prep recipes to get you through the work week! Here you can find recipes to help make meal planning and prepping easy. This craggly-edged tofu from Ali Slagle is reminiscent of breakfast sausage thanks to maple syrup, sage, hot sauce and plenty of black pepper.
Horchata Overnight Oats
Try this refreshing chicken salad recipe, lightened up with a bit of Greek yogurt. This sweet and spicy Mongolian beef stir-fry will keep your easy weeknight dinners interesting. With 30 grams of protein, it’s filling on its own, but you can also serve it with some rice for a heartier meal.
Slice wedges, wrap them in foil and freeze, then defrost and reheat as needed. Bacon and goat cheese make this rich and flavorful, while spinach and peppers add fiber and texture. Pair a few muffins with a side of turkey sausage or a handful of almonds for extra staying power. Our clients love them because they’re simple to batch-cook and easy to customize with different vegetables or cheeses. Plus, you can use them as a breakfast option throughout the week alongside baked oatmeal meal prep.
Overnight Oats
These hearty burritos from Yewande Komolafe are packed with creamy soft-scrambled eggs, avocado and refried beans. Their miniature size makes them a great option for kids to eat in the car on the way to school or camp. This Ali Slagle recipe levels up the classic breakfast combination of cottage cheese and fruit. Think versatile options like grilled chicken breast, lean turkey slices, flaky fish, or hearty tofu and tempeh. Cook them up with your favorite seasonings, then portion them out with a colorful variety of vegetables and wholesome grains throughout the week. For your busiest weeks when your short on time and meals, having some prepackaged items from the grocery store can eliminate stress (and hangry moments).
Healthy Rice Pudding And Chia Jam Delicious Winter Warmer
Pour the mixture into a greased muffin tin and bake until firm, about 20 minutes. The result is a light but filling dish that combines lean protein with the vitamin A and antioxidants found in zucchini. Store the noodles and shrimp separately to prevent sogginess, then toss them together before serving for a fresh-tasting meal every time.
Salmon Meal Prep Bowl
Heather Matley is an editor at Instacart whose passion for food and cooking has inspired her work on everything from grocery guides to recipe development. Mel is a seasoned content strategist and food writer with over a decade of experience helping brands tell compelling stories. Inspired by her hometown of Houston, TX, she brings her love of bold flavors and Southern hospitality to the table. In the kitchen, she loves baking (especially banana bread!) and experimenting with Tex-Mex dishes. These ideas show that planning can be both practical and enjoyable, especially when meals are varied and customizable.
From our experience, it holds up well in the fridge for up to four days and reheats without losing texture. This bangin’ barbecue chicken and rice meal prep recipe takes under 15 minutes to make and will keep you full for hours, with a huge 41g protein per meal. Try out low-carb rice in your next low-carb meal prep recipes session, at only 7kcal and 0.1g carbohydrates per 100g. Mason jars make meal prep super-easy – just shake when you’re ready to eat. Liven up your chicken meal prep with this quick harissa chicken and tabbouleh – packed with protein and healthy carbohydrates.
The spicy flavors in this mouthwatering chicken tortilla soup complement fun toppings like crushed tortilla chips, shredded cheese and sour cream. With 23 grams of protein and only 212 calories per serving, this dish will make you feel like you’ve hit the jackpot of low-calorie, high-protein meals. These spicy chicken lettuce wraps are the perfect lunch or appetizer. With lots of protein and flavor, they’ll keep you satisfied until dinnertime. Whether you’re barbecuing outside or using the stovetop, you can’t go wrong with juicy hamburgers. Season your patties generously and cook them to your desired doneness (how long to grill burgers depends on how rare you want them), then brush with a bit of butter.
Meal Prep Recipes For Muscle Building & Fat Loss
The flavor only deepens as it sits, which makes it especially good for prepping several days at once. This spicy salmon meal prep recipe makes 3 days’ worth of tasty lunches and is seriously easy to prepare. Plus, salmon is brimming with omega-3 fatty acids – known to enhance muscle building and keep you lean. Not your average pancake, cottage cheese and plain yogurt fortify Mark Bittman’s version of the breakfast staple. His take is light and soufflé-like because he calls for separating the eggs and beating the whites to stiff peaks. Make a batch at the beginning of the week and reheat them, or eat them cold, topped with nut butter or more yogurt.
To get started, rice a head of cauliflower in a food processor or use a store-bought version, then sauté lightly in olive oil with garlic until tender. Add a serving of grilled chicken, shrimp, or salmon along with roasted vegetables such as zucchini, peas, asparagus, or bell peppers. This one-pot homestyle beef chili packs a punch with 31 grams of protein and plenty of bold spices.
Enjoy a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers, and zesty seasonings. Topped with creamy cottage cheese, it’s a delightful twist on traditional salads, perfect for a quick and healthy meal. Grilled shrimp is a tried-and-true high-protein dinner option that delivers big flavor. You can fire up the grill or use a skillet for this juicy, marinated shrimp. Serve with rice and roasted veggies or in corn tortillas with avocado for some healthy fat. With a solid 34 grams of protein, they make for a healthy and delicious lunch or dinner.
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- To reach my goals, I typically follow a high protein meal plan that divides my protein across three meals.
- Mason jars make meal prep super-easy – just shake when you’re ready to eat.
- Mel is a seasoned content strategist and food writer with over a decade of experience helping brands tell compelling stories.
- With 14 grams of protein and just 250 calories, this creamy red lentil dal is one of the best low-calorie, high-protein foods.
- Variety keeps lunches interesting, and bento boxes offer plenty of it.
Easy Mississippi Slow Cooker Chicken (weeknight winner)
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Seared Tuna Steak & Sweet Potato Wedges
I aim for a high-protein lunch every day to stay full and support my fitness goals. Ideally, my meal includes 30 to 50 grams of protein to keep me energized throughout the afternoon. Smothered pork chops deliver juicy meat in a savory gravy you’ll want to spoon over every bite. Quick to make and packed with protein, it’s a hearty dinner the whole family will love.
Egg and Veggie Muffins
Bake until golden and fully cooked, then store in containers with roasted vegetables or zucchini noodles. The best healthy Greek-inspired chicken salad loaded with chickpeas, fresh veggies, feta, and kalamata olives. Toss this light and simple salad with a flavorful Greek dressing for easy meal prep lunches. High-protein, low-carb lunch meal prep makes it easier to stay energized, satisfied, and on track with health goals while still enjoying flavorful meals. Genevieve Ko’s frittata recipe is a glorious brunch party centerpiece, but it’s also a great make-ahead weekday breakfast.
