20 Quick and Easy High Protein Meal Prep Recipes

Looking for simple, delicious, and protein-packed recipes that are easy to make? Here are 20 high protein meal prep ideas perfect for anyone aiming to eat healthier, save time, and enjoy every bite. Each recipe comes with step-by-step instructions to make the preparation process smooth and enjoyable.

Breakfast Recipes

Spinach & Feta Egg Muffins

Ingredients:

• 6 large eggs
• 1 cup fresh spinach (chopped)
• ½ cup crumbled feta cheese
• ½ cup diced tomatoes

Protein: ~7g per muffin

Prep:

1. Preheat the oven to 375°F (190°C) and grease a muffin tin.
2. In a bowl, whisk the eggs and stir in spinach, feta, and tomatoes.
3. Pour the mixture into the muffin tin and bake for 20 minutes.

Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt
• ½ cup granola
• ½ cup mixed berries (strawberries, blueberries, raspberries)

Protein: ~15g per serving

Prep:

1. Layer Greek yogurt, granola, and berries in a jar or bowl.
2. Repeat layers and refrigerate for a grab-and-go breakfast.

Protein Pancakes

Ingredients:

• 1 scoop protein powder
• ½ cup rolled oats
• 2 egg whites
• 1 ripe banana

Protein: ~20g per stack

Prep:

1. Blend all ingredients until smooth.
2. Cook on a non-stick skillet over medium heat until golden brown.

Turkey & Avocado Breakfast Wrap

Ingredients:

• 1 whole-grain tortilla
• 2 scrambled eggs
• 2 slices of turkey
• ¼ avocado (sliced)

Protein: ~25g per wrap

Prep:

1. Layer the scrambled eggs, turkey, and avocado on the tortilla.
2. Wrap tightly and enjoy.

Cottage Cheese & Fruit Bowl

Ingredients:

• 1 cup cottage cheese
• ½ cup pineapple chunks
• ½ cup mixed berries

Protein: ~15g per serving

Prep:

1. Combine cottage cheese, pineapple, and berries in a bowl.
2. Mix gently and serve.

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Lunch Recipes

Grilled Chicken Caesar Salad

Ingredients:

• 1 grilled chicken breast (sliced)
• 2 cups romaine lettuce
• 2 tbsp light Caesar dressing
• 1 tbsp shredded Parmesan cheese

Protein: ~35g per serving

Prep:

1. Toss romaine lettuce with Caesar dressing.
2. Top with grilled chicken and Parmesan cheese.

Tuna Salad Wrap

Ingredients:

• 1 can tuna (drained)
• 2 tbsp Greek yogurt
• 1 celery stalk (chopped)
• 1 whole-grain wrap

Protein: ~30g per wrap

Prep:

1. Mix tuna, Greek yogurt, and celery.
2. Spread onto the wrap and roll tightly.

Lentil & Quinoa Bowl

Ingredients:

• 1 cup cooked lentils
• 1 cup cooked quinoa
• 1 cup roasted vegetables (e.g., zucchini, bell peppers)
• 2 tbsp tahini

Protein: ~20g per bowl

Prep:

1. Combine lentils, quinoa, and roasted veggies in a bowl.
2. Drizzle with tahini and serve.

Turkey Chili

Ingredients:

• 1 lb ground turkey
• 1 can black beans (drained)
• 1 can diced tomatoes
• 1 packet of chili seasoning

Protein: ~30g per serving

Prep:

1. Brown turkey in a large pot.
2. Add beans, tomatoes, and chili seasoning. Simmer for 30 minutes.

Shrimp Stir-Fry

Ingredients:

• 1 lb shrimp (peeled and deveined)
• 2 cups mixed vegetables (e.g., broccoli, carrots, snap peas)
• 2 tbsp soy sauce
• 1 clove garlic (minced)

Protein: ~25g per serving

Prep:

1. Sauté shrimp and vegetables in a pan with soy sauce and garlic.
2. Serve over rice or on its own.

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Dinner Recipes

Baked Salmon & Asparagus

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus (trimmed)
• 2 tbsp olive oil
• 1 lemon (sliced)
• 1 clove garlic (minced)

Protein: ~35g per serving

Prep:

1. Preheat oven to 400°F (200°C).
2. Place salmon and asparagus on a baking sheet. Drizzle with olive oil, garlic, and lemon slices.
3. Bake for 15-20 minutes.

Chicken Zoodle Alfredo

Ingredients:

• 1 grilled chicken breast (sliced)
• 2 cups zucchini noodles
• ¼ cup light Alfredo sauce

Protein: ~35g per serving

Prep:

1. Heat zucchini noodles in a pan until tender.
2. Toss with chicken and Alfredo sauce.

Beef & Sweet Potato Skillet

Ingredients:

• 1 lb lean ground beef
• 2 medium sweet potatoes (diced)
• 2 cups spinach

Protein: ~35g per serving

Prep:

1. Cook beef in a skillet until browned.
2. Add sweet potatoes and cook until tender.
3. Stir in spinach and serve.

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Tofu Stir-Fry

Ingredients:

• 1 block firm tofu (cubed)
• 2 cups stir-fry vegetables
• 2 tbsp teriyaki sauce

Protein: ~25g per serving

Prep:

1. Sauté tofu and vegetables in a pan with teriyaki sauce.
2. Serve hot.

Shrimp Tacos

Ingredients:

• 1 lb shrimp (cooked)
• 6 corn tortillas
• 1 avocado (sliced)
• ½ cup salsa

Protein: ~20g per taco

Prep:

Assemble tacos with shrimp, avocado, and salsa.

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Snack Ideas

Hard-Boiled Eggs

Protein: ~6g per egg

Prep: Boil eggs in advance and store in the fridge for an easy snack.

Protein Smoothie

Ingredients:

• 1 scoop protein powder
• 1 cup almond milk
• ½ cup frozen berries
• 1 handful spinach

Protein: ~25g per serving

Prep: Blend all ingredients until smooth.

Edamame

Protein: ~10g per cup

Prep: Steam edamame and sprinkle with salt for a quick snack.

Turkey Jerky

Protein: ~15g per serving

Prep: Store-bought or homemade for a portable snack.

Greek Yogurt Dip with Veggies

Ingredients:

• 1 cup Greek yogurt
• 1 tbsp ranch seasoning
• Assorted raw veggies (e.g., carrots, celery, bell peppers)

Protein: ~12g per serving

Prep: Mix Greek yogurt with ranch seasoning and serve with veggies.

Final Thoughts

These 20 high protein meal prep recipes are perfect for meal prepping or quick meals throughout your day. With simple ingredients, clear steps, and easy preparation, you’ll stay on track with your health goals while enjoying delicious meals. Save this list for your next high protein meal prep session, and let us know which recipes become your favorite!