If you’re tracking your macros or trying to get in a higher amount of protein in your day then this list of meal prep ideas is for you. Even if you’re not tracking, knowing you’re making recipes that are higher in protein is a rewarding feeling. These are not only high in protein, but they have also balanced carbs and fat, and most importantly they’re easy!
Whether you’re a leftover person or not, these meal prep ideas are some of my go-to’s as they reheat well, travel well and some even get better as they sit and wait for you to come back to them, like my favorite chili!
Why meal prep?
- Meal prep takes the guesswork out of tracking your macros.
- Helps you hit your protein goals.
- Avoid the drive-thru at lunch by bringing things you love!
- Simply because we all like quick and easy!!
How to meal prep
Meal prepping can seem overwhelming and when you start out tracking your macros getting in enough protein to hit that goal can seem unreachable. If you aim to hit around 30 plus grams of protein per meal, breakfast, lunch and dinner, you’re already at 90 grams of protein. Add in a high-protein yogurt, cottage cheese bowl or protein shake for a snack and you’re well over 100 grams.
I like meal prep 2 different ways:
- Prepping ingredients. So if I prep ground chicken taco meat, I can use it in tacos, salads, burrito bowls and even in pastas for the week. I like to prep a protein, a carb and then add in sauces for my fats.
- I like to pick 2 recipes that make anywhere from 3-5 servings and alternate between those for my lunches. This keeps me from getting bored and also makes it easy to prep vs. making something new each day or prepping 7 different lunches for the week. Think about it this way … 2 recipes with 5 servings each cover me for 10 meals that week. Whether that’s 5 lunches and 5 dinners or 7 lunches and 3 dinners, it makes the week ahead so much easier.
Take the guesswork out of mealtime
Meal prepping takes the guesswork out of tracking. If you know what you’re having for lunch for the week you can pre-log it into your tracking app and work your day around it.
Bringing lunch to work helps avoid eating out too! If you know you have a delicious Ground Turkey Bowl in the fridge waiting for you, you’re less likely to head to the nearest drive-thru on your break.
This is also true for family dinners. Getting home from work or sports after school, deciding what to make, and taking the time to make it not only means time away from your family but added stress. Making a recipe once on your less busy day to provide tons of delicious leftovers like Creamy Chicken Gnocchi Soup, means dinnertime after soccer practice is a breeze!
This Ground Chicken Taco Meat is perfect for busy weeknights. With a million ways to serve and ready in about 15 minutes, this flavorful chicken is a great recipe for the whole family to put their own spin on taco night.
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These low-carb Philly Cheesesteak Bowls are made with juicy steak, mushrooms, bell peppers and a homemade cheese sauce for an easy high protein meal you can eat all week.
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These Baked Chicken Cutlets are the best way to enjoy crispy chicken. Healthy, high protein and delicious, the whole family will love this juicy and flavorful meal.
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These Big Mac Salad Bowls have everything you love about the famous burger with half the calories. Juicy ground beef, special sauce, crisp lettuce and all the fixings, in one delicious high protein cheeseburger bowl. It's the perfect way to get your fast food burger craving in.
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Baked Chicken Tenderloins
These Oven-Baked Chicken Tenderloins are made in the oven, with no crispy coating and a deliciously subtle teriyaki flavor. They go with just about anything you can dream up and are perfect for meal prep.
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Instant Pot Shredded Beef
This Instant Pot Shredded Beef is easy, flavorful and extremely versatile. You only need beef, broth and seasonings to have this ready on a bust weeknight. Serve in tacos, on salads, in quesadillas or in a sandwich and use the sauce as a delicious dip.
Juicy chipotle pulled beef braised in the Dutch oven until it's melt-in-your-mouth tender. High protein, freezer-friendly, and built for meal prep.
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This creamy and crunchy California Chicken Salad is an easy meal with great flavor and loads of texture. Made with Greek yogurt and rotisserie chicken, it's high in protein, low in calories and delicious with everything.
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These tender Cajun Steak Bites are a meat lovers dream. Cajun seasoned steak is quickly seared in butter to create crispy edges, a juicy inside and ready in just a couple of minutes. This high protein recipe makes a great appetizer or add a delicious side for a meal to make your mouth water.
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This Cottage Cheese Egg Salad makes the perfect lunch or post workout snack. This low calorie, high protein version has all the flavor, texture and creaminess you'd expect from a classic egg salad recipe. Turn into egg salad sandwiches, add to a salad or eat right out of the bowl.
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These Overnight Oats and Protein Powder are perfect for busy mornings. Made with milk, oatmeal, Greek yogurt and protein powder, this oatmeal recipe is an easy way get in extra protein. Play with different flavors and toppings to make each morning unique, delicious and simple.
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These chicken Hibachi Bowls are healthy, delicious and requires no hibachi grill. Made with marinated chicken, crispy veggies and a rice/cauliflower rice combo, this easy weeknight meal is high in protein and heavy on flavor.
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These Protein Waffles take high protein breakfast to the next level. Fluffy, light and delicious, these waffles are made with wholesome ingredients but taste like classic waffles. They are a satisfying breakfast for the entire family and are extremely freezer-friendly, making busy mornings a breeze.
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These 208-calorie breakfast burrito bowls are loaded with seasoned turkey, black beans, and cilantro lime cauliflower rice with 32g protein, meal prep friendly.
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Strawberry Baked Oatmeal is the perfect make ahead breakfast. This creamy oatmeal is like strawberry shortcake the whole family can quickly grab for busy mornings on the go. With 16g of protein per serving, this healthy breakfast option will keep you full and satisfied.
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This Shredded Chicken is the best way to meal prep for the week. Using just chicken and water, this versatile recipe can go in salad, wraps, sandwiches, pastas and more.
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This Southwest Frittata is easy and perfect for meal prep or brunch with friends. Using breakfast sausage, egg whites, and fresh veggies you'll have a delicious, nutritious, and show-stopping frittata in 30 minutes.
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Pick recipes you can use in multiple ways
Want to save on groceries?? Pick recipes that use similar ingredients so you’re not wasting anything. Or pick recipes you can make into other recipes! For example, make Instant Pot Shredded Beef and use it for salads, wraps, sandwiches, alone as a snack – it’s so good, or even in a breakfast bowl with eggs. Or Air Fryer Chicken Meatballs and add to salads, sandwiches, wraps and pasta.
There’s no right or wrong way to meal prep!
The only right way to meal prep is to prep things you will LOVE and enjoy eating!! Don’t make yourself feel like your meal prepping so you can eat boring chicken and rice to hit your goals. Meal prep so things you look forward to eating. Food should be enjoyed!!
If you love these cookies be sure to check out our other dessert recipes!
