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15 High protein meal prep idea for a whole week

High protein meal prep
High protein meal prep

High protein meal prep to make every lunch cheerful

High protein meal prep
High protein meal prep

How to line up the whole weekend high protein meal prep is the quest of numerous keto lovers throughout the globe. I have been wondering to unfold some of the most exciting diet plans that can consummate with the protein requirements of keto lovers and exercise freaks while keeping the unwanted carb intake at bay. So, here it is over guidebook to learn ‘How to do high protein lunch meal prep in less than 30 Minutes’, folks who are always on toes with their work will find it utterly amusing, so stay tuned!

In this guidebook, we will unfold the easiest and yummiest high-protein meal prep ideas for you that you can even bring on while being in a hurry!

If you want to stay on course with healthy eating plans, planning high protein meal prep for your whole week ahead of time can help you save a lot of penny and valuable! If you line up your meals in advance, you can fully administer your whole diet plant and how much calories you consume! So the needs for adapting to fancy diet plans, high-calorie cutout meals plans can be avoided, when your meal has been already prepared. But keep in mind, lining up high protein meal prep can be a steadfast commitment, but you will end up saving the hole in your pocket that you would get by getting those expensive high-calorie take-out meals after tiring day!

Anyone who has been searching for time-saving healthy lunch ideas, the high protein meal prep in the plan can work out as an ideal option, and particularly beneficial to those who are intending to shed some pounds. As the high protein meal prep can help to elevate the feeling of fullness after eating it can eliminate the afternoon “energy crash” that evokes a craving of high-calorie foods in you while leaving feel heavy-eyed.

A salad or a cereal sprinkled bowl can also be beneficial as it also raises the feeling of satiety that makes you feel full. The light and high protein lunch meal prep along with the pairing up balanced physical activity and entirely administered nutrition-rich diet is the best combination to gain the muscle build-up. An array of factors, such as age, gender and activity level, can influence how much protein you have to include in your diet, specifically if you want to follow vegan meal prep high protein. Simply opt for this formula to build a healthy diet pant for a week!

1. Choose 1-2 servings of lean protein

  • One serving = Chicken, fish or beef – 3 oz.
  • Tofu – ½ cup
  • Edamame – ½ cup
  • Egg – 1
  • Hummus – 2 tablespoons
  • Cooked beans or lentils – ½ cup

2. Include about the single serving of fibre-rich carbohydrates

  • One serving = Cooked brown rice – ½ cup
  •  Quinoa or whole-wheat pasta – ½ cup
  •  Edamame – 1 cup
  •  Cooked beans or lentils – ½ cup
  •  Winter squash – 1 cup

3. Nutrient-dense vegetables – 1 or more servings

  • One serving = Raw or cooked vegetables – 1 cup
  • Leafy greens – 2 cups
  • Bell pepper or tomato – 1 large
  • Carrots or celery stalks – 2 medium

4. Incorporate Healthy fat – single serving

  • One serving = Avocado – ¼
  • Pumpkin or sunflower seeds – 1 tablespoon
  • Nuts (24 almonds, 48 pistachios; 14 walnut halves) – 1 oz.
  • Olive oil – 1 teaspoon

EXPLORE THE HIGH PROTEIN MEAL PREP RECIPES TO MAKE FOR WHOLE WEEKEND!

HIGH PROTEIN MEAL PREP RECIPES
HIGH PROTEIN MEAL PREP RECIPES

We have just shared some simple recipes that will lead you to protein rich diet plan easily, and you can make three different lunch boxes in less than 30 minutes. Your taste will be satisfied throughout the week by this yummy high protein meal prep plans and can be an aid for your health and weight-loss goals. You can store these high protein meal preps in the air-tight containers to keep them fresh for the whole week.

CHICKEN FAJITA HEALTHY MEAL PREP BOWL

This high protein low carb meal prep recipe is quite simple to make and full of nutrients. You can use chicken thighs to make the fajitas in this recipe.

Chicken thighs are incredibly high in protein, a delicious treat. You can get fulfill about 27% of your daily protein needs by roasted and skinless chicken thighs.

We will use olive oil to stir fry the chicken strips. You can get plenty of heart-healthy monounsaturated fats by consuming olive oil in moderate amounts.

  • Per Serving:
  • Calories: 592
  • Fats: 32g
  • Protein: 59g
  • Carbs: 23g
  • Fibre: 6g

SHRIMP HEALTHY MEAL PREP

SHRIMP HEALTHY MEAL PREP
SHRIMP HEALTHY MEAL PREP

Shrimp are soulfully delicious, and that’s the one thing I love about them. Also, shrimps take lesser time to prepare and super comfortable.

Have you had any idea about how nutritious shrimps are? About 36% of your daily protein needs can be consummated by cooked shrimp, and this makes an ideal option for a post-workout meal.

You can cook a shrimp in a skillet for this fantastic recipe. Nobody would like to merge up healthy meals with toxic chemicals, so the high-quality cast iron skillet is suggested for this recipe.

  • Per Serving:
  • Calories: 345
  • Fats: 6g
  • Protein: 29g
  • Carbs: 27g
  • Fibre: 4g
  • Sugar: 2g

PULLED PORK BY INSTANT POT

Pulled pork can be prepared many ways and ultimately yummy. This high protein meal prep pairs up best with rice, buns, even lettuce or cabbage wraps if low-calorie intake is what you prepare.

We will use pork loin for this pulled pork, an abundant source of protein. Since pork loin is abundant in flavour, you won’t need many ingredients to elevate the flavor.

  • Per Serving:
  • Calories: 472
  • Fats: 17g
  • Protein: 69g
  • Carbs: 6g
  • Fibre: 1g
  • Sugar: 3g

GREEK TURKEY MEATBALLS MEAL PREP

GREEK TURKEY MEATBALLS MEAL PREP
GREEK TURKEY MEATBALLS MEAL PREP

These tiny delicious meatballs make the perfect dinner after a tiring session at the gym. The avocado sauce can be the best fit for those who certainly love meatballs. The sauce is quite creamy that makes meatballs much tastier.

  • Per Serving:
  • Calories: 460
  • Fats: 15g
  • Protein: 34g
  • Carbs: 42g
  • Fibre: 9g

HEALTHY HAWAIIAN PIZZA CHICKEN

You can reward yourself with the yummy pizza after a rigorous workout. Yes, we are saying pizza!

Made with chicken breast, pared up with ham and pineapple, with a sprinkled mozzarella cheese, pizza sauce, and savoury seasonings make it ideal for soothing out your body after a tiring workout. This meal is going to become one of the tasty go-to meals in your lunch recipes and will be cherished by your family.

Eliminating the crust is the prime secret that makes this pizza low in calorie; simply use the savoury toppings. And you won’t remember the absence of crust as the topping is heavenly tasty!

  • Per Serving:
  • Calories: 293
  • Fats: 11g
  • Protein: 40g
  • Carbs: 11g
  • Fibre: 2g

TASTY TERIYAKI CHICKEN

TASTY TERIYAKI CHICKEN
TASTY TERIYAKI CHICKEN

This high protein meal prep is ideal for you if you are in the ‘aww’ of Japanese meatballs.

Your whole family will be delighted after having a single bite of it, they are that much alluring and yummy. The single recipe makes three servings; once you try this fantastic meal, you would want to bring this on for even a weekend brunch too!

Simply blend the seasonings, coconut flour, ground chicken, coconut oil, and green onions to make the meatballs and carve the balls. These meatballs can be prepared in much lesser time and utterly yummy.

  • Per Serving:
  • Calories: 595
  • Fats: 15.2g
  • Protein: 42.2g
  • Carbs: 71.6g
  • Fibre: 4.9g

EASY LEMON BUTTER FISH MEAL PREP

If you have been searching the quick and easy high protein meal prep recipe, this is the perfect piece for you that will save your labouring hours in the pantry!

You can have the ultimately tasty meal made up by leftovers in 20 minutes by attempting this simple savoury butterfish. Everyone will say that’s perfect, my kind of meal!

At times, whitefish that you use will be bland, but all the credit goes to the delicious seasonings that transform this dish into a spectacular yummy treat along with a dash of heat.

  • Per Serving (Calculated for 150g):
  • Calories: 287
  • Fats: 19.3g
  • Protein: 24.6g
  • Carbs: 3.4g
  • Fibre: 0.8g
  • Sugar: 1.5g

HEALTHY CARNITAS BURRITO BOWLS

HEALTHY CARNITAS BURRITO BOWLS
HEALTHY CARNITAS BURRITO BOWLS

You must undoubtedly try high protein meal prep of carnitas burrito bowls if you have a thing for the shredded pork. It can be rendered as the pulled pork’s Mexican version.

This dish comes up with the melt-in-your-mouth yumminess. “Mexican” pulled pork is utterly tender and soft. Allow the pork tenderloin to cook on low flame for minimum of 8 hours as it is the main reason for lovely tenderness.

  • Per Serving:
  • Calories: 408
  • Fats: 16g
  • Protein: 37g
  • Carbs: 31g
  • Fibre: 17g
  • Sugar: 9g

SAVORY PULLED PORK

This spicy pulled pork fits the ball for anyone lining up the high protein meal prep for the week and can take the heat; this recipe is ideal for your mood!

And you could also keep the pulled pork in your freezer for three months. You will just love the fresh, sweet, and savoury vibes that light up the mood, thanks to the fantastic seasonings. Many people also prefer the dash of maple syrup if they a sweet tooth!

  • Per Serving:
  • Calories: 863
  • Fats: 53.4g
  • Protein: 56.7g
  • Carbs: 39.5g
  • Fibre: 4.6g
  • Sugar: 19.2g

DELICIOUS CHICKEN PARMESAN

DELICIOUS CHICKEN PARMESAN
DELICIOUS CHICKEN PARMESAN

Also Read,

  1. 7 Slow cooker roast beef recipes for the weekend
  2. How to make coconut milk with easy ways
  3. Sous vide tri tip recipe|A fantastic piece of meat!

You are all set for the whole weekend with this high protein meal prep of light chicken parmesan if you adore the Italian food! You won’t need to spend money on brought chicken parmesan when you can make it at home for the whole weekend.

But of course, you would need some chicken breasts for this healthy high protein meal prep!

Chicken breasts full packed with nutrition and protein. A ½ size of chicken breast provides approximately 53% of your daily protein needs, as it contains about 26.7 grams of protein.

You can substitute regular noodles by using zucchini noodles for this dish. As zucchini noodles bring on the touch of freshness, I generally prefer them for this recipe.Additionally, they are ideal for weight loss as being low in calories.

  • Per Serving:
  • Calories: 333
  • Fats: 14.3g
  • Protein: 32.8g
  • Carbs: 20.9g
  • Fibre: 5.9g
  • Sugar: 9.4g

KETO PORK CARNITAS BOWLS WITH SLOW COOKER

There is no single excuse why you should dodge this high protein meal prep recipe reason, specifically if you are on Keto diet these Keto pork carnitas bowls can be your taste saviour. It has approximately 41 grams of nutritional protein. You can use a slow cooker to make this dish, and the cooking will make pork additionally tender. If you would like to simplify the high protein meal prep, investing in a good quality of slow cooker is a good idea.

  • Per Serving:
  • Protein: 41g
  • Carbs: 11g
  • Calories: 554
  • Fats: 38g

SMOKY CHICKEN WITH CINNAMON ROASTED SWEET POTATO

SMOKY CHICKEN WITH CINNAMON ROASTED SWEET POTATO
SMOKY CHICKEN WITH CINNAMON ROASTED SWEET POTATO

For a distinct touch of flavour and aroma in your high protein meal prep, go for the good old chicken and potatoes. Apart from the yumminess, you will get about7 grams of protein in a single serving; it is truly tasty.

We will be using sweet potatoes instead of regular potatoes. Sweet potatoes are much more loaded in antioxidants as compared with the white potatoes, can leave a hint of natural sweetness in the dish.

The sweet, moist, spicy, and savoury vibes are evoked by the seasonings in this mouth-watering smoky chicken. You would also require a little amount of brown sugar as this recipe calls for one, so get a packet of budget-friendly brown sugar.

  • Per Serving:
  • Calories: 529
  • Fats: 20.8g
  • Protein: 46.7g
  • Carbs: 38.8g
  • Fibre: 8.5g
  • Sugar: 8.5g

PAN DINNER OF BLACKENED CHICKEN SHEET

This recipe would be the ideal high protein meal prep if you were searching for a light meal with tasty chicken and crunchy potatoes. Whenever I make this recipe, it just takes 30 minutes to prepare a delicious soulful treat. And when you are always in haste, this recipe just makes a perfectly yummy meal for lunch!

Cubed sweet potatoes save your time and efforts. As we all know, it takes a lot of time to cook sweet potatoes thoroughly, they get cooked rapidly when you cube them first.

I’ll suggest you to only use a good quality of sea salt for this sweet potato recipe. As the sea salt is coarser as compared to regular salt, you can bring out the flavour with even a little hint of it, and it makes a healthy alternative when you want to administer your sodium intake.

This dish is exceptionally nutritious while being sweet and savoury at the same time. The perfectly-seasoned garlicky brussels sprouts just play out amazingly when they elevate the taste along with greens in.

  • Per Serving:
  • Calories: 375
  • Fats: 15g
  • Protein: 30g
  • Carbs: 29g
  • Fibre: 5g
  • Sugar: 10g

SLOW COOKER BUTTER CHICKEN HIGH PROTEIN MEAL PREP

SLOW COOKER BUTTER CHICKEN HIGH PROTEIN MEAL PREP
SLOW COOKER BUTTER CHICKEN HIGH PROTEIN MEAL PREP

Just cheer up your dull meal with slow cooker butter chicken. It takes, if you are done with the monotony of eating regular chicken, go for this savoury chicken that only takes 15 minutes to prepare.

You have to combine all the ingredients to make this simple savoury meal, and then placing it in the slow cooker and cooking it for 5 hours. When you keep this chicken to cook and sit out, your heart will be enchanted by the aroma of butter chicken that is quite hard to resist.

The spices are the prime thing in this dish that brings out the full flavours of authenticity. You can utilize spices and herbs like ground coriander, cumin to evoke the intense flavour.

  • Per Serving:
  • Calories: 348
  • Fats: 21g
  • Protein: 32g
  • Carbs: 7g
  • Fibre: 1g
  • Sugar: 3g

CHICKEN FAJITAS HIIGH PROTEIN MEAL PREP

You should give a thought to this healthy, nutritious chicken fajita high protein recipe if you like to follow a healthy diet plan but also have to keep an eye on the budget.

In addition to chicken breasts is the loveliest thing that makes this recipe very budget-friendly. Black beans are more delicious and nutritious, quite cheap, so you can use them in the recipe.

If you are unfamiliar with the fact, let me tell you, black beans can deliver about 30% of your daily protein needs! Also, 60% of your daily fibre needs would be consummated by this fantastic ingredient. So, these beans make an ideal food to provoke a feeling of satiety!

  • Per Serving:
  • Calories: 455
  • Fats: 13g
  • Protein: 53g
  • Carbs: 29g
  • Fibre: 9g
  • Sugar: 4g

EXOTIC ITALIAN CHICKEN

EXOTIC ITALIAN CHICKEN
EXOTIC ITALIAN CHICKEN

This high protein meal prep is a merging of exotic Italian vibe to your tender chicken thighs; this recipe will give a nice exotic spin to your regular meal and brighten your mood! This dish is flavorful and full of colour, gets prepared only in 30 minutes!

When we pour exotic additions of Italian spices such as rosemary, thyme, basil, and marjoram they effortlessly boost up the Italian twists in your usual chicken recipe. I would suggest you use only the high-quality organic marjoram if you intend to use marjoram.

To uplift the feeling freshness and extra nutrition, simple include classic authentic Italian vegetables like tomatoes and zucchini into the dish. Italian spices toppings carve out the best way to consume your healthy dose of veggies. You can substitute the regular rice with cauliflower rice if you like to keep it low in calories.

  • Per Serving:
  • Calories: 701
  • Fats: 14g
  • Protein: 57g
  • Carbs: 82g
  • Fibre: 4g
  • Sugar: 3g

SIMPLE BEEF STIR FRY

This beef stir fry recipe is best for those high protein meal prep times when you are in a super hurry, and still, your heart is crying out for something yummy!

Just follow up the easy recipe, pour the sauce, and stir fry your veggies along with beef and the dinner get ready in no time.

The sauce is the prime element that shapes up this recipe into a gourmet lunch treat. Every bite of the recipe bursts with flavour and makes you feel heaven! This is an excellent amalgamation of sweet and savoury that also bring out a dash of heat.

As the beef has a high carbon footprint, you have to keep the fact in mind to help the environment, so do not consume it on every other day!

  • Per Serving: 3
  • Carbs: 12.8g
  • Fibre: 1.5g
  • Sugar: 1.8g
  • Calories: 408
  • Fats: 18.9g
  • Protein: 43.2g

AMAZING ASIAN LETTUCE WRAPS

AMAZING ASIAN LETTUCE WRAPS
AMAZING ASIAN LETTUCE WRAPS

Who won would not love to have the soulful Asian lunch in just 20 minutes? Try the super tasty and super simple high protein meal prep!

The main secret about its distinct yummy flavour lies in the umami, it is a blend of classic Asian ingredients like oyster sauce, sesame oil, soy sauce, and ginger for a sauce, and that’s abundant in umami.

You can cook your pork after you have cooked the sauce. Afterwards add up, shiitake mushrooms, water chestnuts, along with your favourite sauce.

  • Per Serving (Calculated for one wrap):
  • Calories: 262
  • Fats: 12.3g
  • Protein: 25.3g
  • Carbs: 12.9g
  • Fibre: 1.5g
  • Sugar: 6.2g

YUMMY BUFFALO CHICKEN CAULIFLOWER CASSEROLE

If you want to increase your protein intake with high protein meal prep and bounded by the Keto diet, this dish is a perfect solution for you. This dish is spicy with the wholesome goodness of gourmet cheese and just by using classic five ingredients your dinner gets all set. The classic ingredients are buffalo sauce, cream cheese, cooked chicken, cheddar cheese and cauliflower rice.

  • Per Serving:
  • Calories: 504
  • Fats: 33g
  • Protein: 43g
  • Carbs: 9g
  • Fibre: 3g
  • Sugar: 4g

CHICKEN BUDDHA BOWL HIGH PROTEIN MEAL PREP

CHICKEN BUDDHA BOWL HIGH PROTEIN MEAL PREP
CHICKEN BUDDHA BOWL HIGH PROTEIN MEAL PREP

Buddha Bowl is exceedingly delicious, and high in protein, everyone who has experienced the yumminess of it will dye to have it again. Chicken Buddha bowl only takes 10 minutes of prep time and straightforward ingredients. A single serving is packed with 32 grams of protein.

No one can ever go wrong with delicious Buddha Bowl; it is full of vibrant, colourful mixed veggies and luscious taste. Some folks make use of veggies like bell pepper, broccoli, red onion to make the aroma more robust.

However, any type of veggie goes very well with this dish. The addition of jasmine rice makes the dish elegantly fragrant.

Jasmine rice pretty easy to prepare, that’s why make one of the best options of meal prepping.

You would also need a dash of avocado oil for this recipe. The spectacular avocado oil is heart-healthy and adapts with all kinds of dishes.

  • Per Serving:
  • Protein: 32g
  • Carbs: 34g
  • Calories: 348
  • Fats: 5g
AbigailBradley
Hello everyone, this is Abigail! First of all, I would sincerely thank you for giving me a valuable moment to discover my food blog! Though I am not a professional chef, food blogging and cooking have always been in my veins. I found the magic and creativity I can evoke through different pantry arts!