As a habits-expert, I know how to save you time when it comes to protein-packed meals, so I’ve gathering all my high protein meal prep recipes together so you can save time, energy, and effort, and still eat well!

4 image collage with overhead shots of the following dishes: egg bites, slow cooker flank steak, enchiladas, curry quinoa salad.

About these Recipes

As a habits expert, I’m all about creating healthy, time-saving meals and I’m here to help you get meals on the table for breakfast, lunch and dinner with very little effort! One of my favorite ways to do this? Meal prepping!

Setting aside a bit of time throughout the week to prepare some make-ahead meals or batch cook will save you time the rest of the week and ensure you always have a healthy, high protein meal within reach to keep you full and satisfied. To help you out, I’ve rounded up over 30 easy high protein meal prep recipes to get you started.

Looking for More High Protein Recipes?

If you love this list and want to find even more high protein recipes, check out my collection of high protein dinner ideas and high protein slow cooker recipes, high protein dinner ideas, and protein packed smoothie recipes.

Breakfast

three jars of protein chia pudding topped with fresh berries on a blue and white background
4.91 stars (11 ratings)

Protein Chia Pudding

If you’ve been searching for a sweet (but still protein-packed breakfast option), then have I got the recipe for you! Packed with protein and super-fast to prepare ahead, this protein chia pudding makes an easy, breezy protein snack or breakfast perfect for wherever your day might take you. The best part is that everything comes together in just a mason jar (pretty much the simplest meal prep situation ever, with no cooking required).
Ingredients: chia seeds, almond milk (or milk of choice), protein powder, and honey/ maple syrup (optional).
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two jars with overnight oats and fruit on top with white background
5 stars (5 ratings)

Protein Overnight Oats

You won’t believe how easy this no-cook, high protein overnight oats recipe is. Everything comes together in one jar, then simply shake and let it get thick, creamy & delicious overnight in the fridge.
Ingredients: rolled oats, Greek yogurt (traditional or plant-based), chia seeds, maple syrup, vanilla extract, almond milk, and vanilla protein powder.
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berry protein smoothie in a clear glass with a straw on white background
5 stars (12 ratings)

Berry Protein Smoothie

This easy berry protein smoothie uses mixed frozen berries and multiple sources of protein for a filling, nourishing meal to carry you through the day. Includes simple ingredient swaps to make this nut-free!
Ingredients: frozen mixed berries, almond milk (or milk of choice), almond butter (or seed butter for nut-free), chia seeds, vanilla protein powder, and fresh lemon juice
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Image of Make-Ahead Butternut, Spinach & Sausage Egg Cups
5 stars (2 ratings)

Meal Prep Butternut, Spinach & Sausage Egg Cups

Packed with protein and veggies, these colorful Make-Ahead Butternut, Spinach & Sausage Egg Cups are easy to prepare and make a great grab-and-go breakfast or snack.
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matcha protein shake in a clear glass with straw on a white marble background
5 stars (6 ratings)

Matcha Protein Shake

Packed with protein, this matcha protein shake is made with matcha, spinach, and protein powder for a nourishing, filling way to start your day.
Ingredients: banana, matcha powder, vanilla protein powder, spinach, ground flax seed, milk of choice, and ice (optional).
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Image of 5-Ingredient Sweet Potato and Asparagus Egg Bake
5 stars (4 ratings)

5-Ingredient Sweet Potato and Asparagus Egg Bake

5 simple ingredients combine in this easy, crowd-pleasing 5-Ingredient Sweet Potato and Asparagus Egg Bake recipe. It’s vegetarian, gluten- and dairy-free, and just the thing for brunch or a lazy breakfast at home.
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Pumpkin protein shake in a clear glass, topped with whipped cream, with a glass straw.
4.86 stars (7 ratings)

5-Minute Pumpkin Spice Protein Shake

This easy, creamy, low-sugar pumpkin spice protein shake tastes just like pie and is packed with protein and good-for-you ingredients.
pumpkin puree, greek yogurt, almond butter, pumpkin pie spice, protein powder, frozen cauliflower rice, almond milk
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Side shot of a green smoothie in a clear glass with clear straw.
5 stars (1 rating)

Green Protein Smoothie

Packed with protein, this easy green protein smoothie is packed with veggies and protein for a nourishing, filling way to start your day.
Ingredients: banana, spinach, vanilla protein powder, chia seeds, peanut butter, milk of choice.
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Image of Make Ahead Rainbow Veggie Egg Cups
No ratings yet

Make-Ahead Rainbow Veggie Egg Cups

A quick, easy breakfast you can prepare ahead of time, Make Ahead Rainbow Veggie Egg Cups are the perfect healthy, portable, vegetable-filled morning meal.
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Lunch

Overhead shot of chicken salad in meal prep containers.
5 stars (1 rating)

Meal Prep Golden Glow Chicken Salad

Meal Prep Golden Glow Chicken Salad is an easy, healthy make-ahead meal that you can prep ahead and take on the go. Make it with chicken, or any protein you like!
Ingredients: chicken, cucumber, green apple, bell peppers, green onion, sunflower seeds, extra virgin olive oil, Dijon mustard, honey (optional), mild curry powder, lemon juice, apple cider vinegar and salt.
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5 stars (2 ratings)

Meal Prep Lemony Dill Egg Salad

Meal Prep Lemony Dill Egg Salad is fresh, bright and super simple to make ahead. A gluten-free, dairy-free, mayo-free recipe.
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close up of two shrimp stuffed avocado halves on a white plate
5 stars (8 ratings)

Easy Shrimp Salad Stuffed Avocados

These Easy Shrimp Salad Stuffed Avocados combine bell peppers, celery & shallots with a simple dressing of lemon juice, dill and mayonnaise. Use precooked shrimp for the perfect no-cook quick lunch or weeknight dinner!
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5 stars (2 ratings)

Autumn Meal Prep Lentil Salad

Autumn Meal Prep Lentil Salad is packed with nutrition and full of beautiful fall flavors. Perfect to prep-ahead and take for lunch, or enjoy as a side dish anytime. A gluten-free, dairy-free, vegetarian, vegan recipe.
Ingredients: lentils, olive oil, butternut squash, greens, pepitas, and an easy maple Dijon vinaigrette.
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Overhead shot of turmeric chicken salad with vegetables on a white background.
5 stars (11 ratings)

Turmeric Tahini Loaded Chicken Salad

Packed with nourishing ingredients, Turmeric Tahini Loaded Chicken Salad is perfect for lunch at home or to make ahead and take on-the-go!
Ingredients: cooked shredded chicken, shredded carrots, slaw mix (or shredded cabbage), green onion, sulfite-free raisins, turmeric, tahini, garlic, honey (optional), apple cider vinegar, extra virgin olive oil and salt.
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Image of Lunch Box Tomato Basil Lentil Salad
No ratings yet

Tomato Basil Lentil Salad

Simple to make with pantry staples and a few fresh ingredients, Lunch Box Tomato Basil Lentil Salad packs beautifully for lunch on-the-go, and also makes the perfect side or potluck dish.
Close up of a chicken apple salad in a white square bowl, with a red apple in the background.
5 stars (6 ratings)

Chicken Apple Salad (Without Mayo or Dairy)

Bursting with crunchy veggies and an easy, flavorful dressing, this healthy chicken apple salad is made without mayo or dairy, and makes the perfect make-ahead salad or meal on the go. Simple to make and oh-so satisfying, you’ll want to make this one again and again!
Ingredients: cooked chicken breasts (or chicken thighs), apple, celery, cashews, white wine vinegar, olive oil, mustard, shallot, arugula or baby spinach (optional), honey (optional) and salt.
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Overhead shot of blue and white bowl on a white background filled with quinoa, chopped veggies, chickpeas, and basil.
5 stars (9 ratings)

Crunchy Curry Quinoa Salad

This Crunchy Curry Quinoa Salad makes a perfect lunch, dinner side, or vibrant addition to any brunch table.
Ingredients: quinoa, chickpeas, cucumber, green apple, red bell peppers, basil, sunflower seeds (or pumpkin seeds), garlic, extra virgin olive oil, apple cider vinegar, lemon zest, lemon juice, mild curry powder and salt.
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Dinner

Overhead shot of a plate of sliced grilled chicken topped with parsley and lemon wedges on an oval plate.
5 stars (11 ratings)

Lemon Chicken Marinade

This easy lemon chicken marinade gives chicken a ton of fresh flavor thanks to just a few ingredients and a simple marinade trick. The ultimate in simple sauces, just five minutes of prep yields the most juicy, flavorful chicken you've ever tasted.
Ingredients: olive oil, lemon juice, lemon zest, parsley, sugar, dijon mustard, salt, black pepper, garlic, chicken.
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Overhead shot of shredded chicken breast garnished with lemon slices, parsley and yogurt sauce in a slow cooker.
5 stars (13 ratings)

Slow Cooker Greek Chicken

Slow cooker Greek chicken combines ingredients you have on hand to create a fresh, delicious meal you can use in a number of ways.
Ingredients: Greek yogurt, garlic, lemon zest, lemon juice, salt, chicken breast
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An overhead shot of a tablescape made up of a rectangular baking dish with enchiladas, an empty plate, a striped napkin, and small bowls with limes, cilantro, red onion, and guacamole.
5 stars (5 ratings)

Green Chili Chicken Enchiladas

With only 4 ingredients, this green chili chicken enchiladas recipe is easy to make, yields super flavorful results, and is an excellent make ahead meal.
Ingredients: chicken, salsa verde, Mexican cheese blend, tortillas
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An overhead shot of shredded chicken topped with cilantro and green chilis in a black slow cooker.
5 stars (13 ratings)

Slow Cooker Green Chili Chicken (5-Ingredients!)

With a short list of simple, real food ingredients this slow cooker green chili chicken is an easy and flavorful meal prep protein. Plus, there are so many ways you can use this chicken, you won’t get bored!
Ingredients: chicken, tomatillo salsa, salt, cream cheese, diced green chilis
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An overhead shot of a white rectangular baking pan with cooked enchiladas topped with enchilada sauce, melted cheese, avocado slices, jalapeño slices, and cilantro on a white background with a white and blue stripped napkin, wooden spoon, and a bunch of a cilantro.
5 stars (7 ratings)

Ground Turkey Enchiladas

This ground turkey enchiladas recipe is a delicious and healthy meal that’s easy to make and perfect for a busy weeknight dinner or as a make ahead meal. It’s a time saving main course that uses just a handful of ingredients and is sure to be a new family favorite!
Ingredients: olive oil, onion, ground turkey, salt, cumin, garlic powder, chili powder, black beans, cheese, enchilada sauce, tortillas.
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Overhead shot of slow cooker flank steak topped with fresh herbs inside of a black crockpot.
4.94 stars (33 ratings)

Slow Cooker Flank Steak

This ultra tender slow cooker flank steak recipe could not be easier to make, and yields the most delicious, tender flank steak for tacos, sandwiches and more!
Ingredients: flank steak, chili powder, smoked paprika, cumin, garlic powder, brown sugar, olive oil and salt.
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Overhead shot of an oval baking dish with cooked chicken thighs. The baking dish is surrounded by a lime cut in half, fresh herbs, and containers with sauce, lime wedges, and peanuts.
5 stars (11 ratings)

Slow Cooker Satay Chicken

Slow cooker satay chicken is a flavorful, versatile, and simple recipe that the whole family will love!
Ingredients: chicken, salt, peanut butter, coconut milk, Thai red curry paste, brown sugar, lime juice, fish sauce.
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White dish filled with instant pot chicken burrito bowl filling with avocado slices on top, sitting on a white background with a napkin and chips on the side.
5 stars (7 ratings)

Instant Pot Chicken Burrito Bowl (One-Pot!)

Let’s make a feel-good version of our favorite takeout! A true one-pot wonder, this easy Instant Pot chicken burrito bowl recipe is a perfect dump-and-go option for busy weeknights, meal prep, or as a chicken burrito filling.
Ingredients: chicken breasts (or chicken thighs), rice, chicken broth, fire-roasted diced tomatoes, canned black beans, corn, cumin, mild chili powder, garlic powder, lime juice and salt.
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Overhead shot of a baking pan filled with chicken enchiladas with fresh avocado slices and jalapenos on top.
5 stars (6 ratings)

Easy Chicken Enchiladas

This easy chicken enchilada recipe is simple to prepare and yields super flavorful, delicious results every time!
Ingredients: shredded chicken, enchilada sauce, corn tortillas, and shredded Mexican cheese blend.
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Slow cooker BBQ chicken in a black crockpot on a white background.
5 stars (13 ratings)

Crockpot BBQ Chicken (2-Ingredients!)

This wildly easy 2-ingredient crockpot bbq chicken can be prepped in no time using store-bought or homemade sauce, yielding deliciously tender and versatile pulled chicken. Perfect for meal prep on busy weeks!
Ingredients: chicken breasts (or chicken thighs) and chipotle BBQ sauce (or store bought barbecue sauce).
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Top down view of a BBQ chicken bowl with a fork, napkin and corn chips on the side.
5 stars (1 rating)

Easy BBQ Chicken Bowl

Packed with color and flavor, these easy BBQ chicken bowls are perfect for a quick dinner or meal prep, and can be simply assembled with homemade or store bought ingredients. They’re so tasty, you’ll wanna make these again and again!
Ingredients: cooked chicken, rice, black beans, corn, green onions, cabbage slaw and bbq sauce.
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Greek Inspired Chicken Bowl in a white dish topped with yogurt tahini sauce with a blue napkin on a white background.
5 stars (2 ratings)

Easy Greek Bowls

Packed with vibrant, fresh ingredients, these easy Greek bowls make a quick weeknight dinner or the perfect meal prep meal to go. And you won’t believe how quick & delicious the yogurt tahini dressing is!
Ingredients: cooked chicken, cucumber, bell pepper, red onion, cherry tomatoes, kalamata olives, feta cheese, cauliflower rice, and yogurt tahini dressing.
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Grilled chicken breasts prepared in a Greek Yogurt Chicken Marinade laid out on a wood cutting board with fresh herbs and lemon slices.
5 stars (4 ratings)

Greek Yogurt Chicken Marinade

This quick Greek yogurt chicken marinade is easy to prepare with a few simple ingredients and yields super tender and flavorful grilled or baked chicken every time. If you’ve never tried yogurt-marinated chicken before, then you’ve got to try this recipe!
Ingredients: Greek yogurt, lemon juice, lemon zest, garlic, chicken breasts (or thighs) and salt.
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shredded meat on corn tortillas and wooden cutting board with toppings on the side
5 stars (10 ratings)

Mexican-Inspired Shredded Beef

Perfectly spiced and incredibly easy to prepare, Mexican-Inspired Shredded Beef is super versatile and makes the best shredded beef tacos!
Ingredients: boneless beef chuck-eye roast, onion, tomato paste, cumin, mild chili powder, smoked paprika, lime juice and salt.
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Overhead shot of chicken salad in meal prep containers.
5 stars (2 ratings)

High Protein Chicken Salad + High Protein Meal Prep Recipes

High protein chicken salad is an easy, healthy make-ahead meal that you can prep ahead and take on the go. Make it with chicken, or any protein you like! Plus 30+ high protein meal prep recipes.

Ingredients

  • 2 tablespoons fresh lemon juice
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 2 teaspoons honey
  • 2 teaspoons mild curry powder
  • 1 teaspoon kosher salt
  • 3 tablespoons extra virgin olive oil

For the Salad

  • 2 cups cooked diced protein, such as chicken, hard boiled egg, canned + drained tuna, chickpeas
  • 1 cup diced English cucumber
  • 1 cup diced green apple
  • 1 cup diced red bell peppers
  • 2 tablespoons chopped green onion
  • 2 tablespoons roasted, salted sunflower seeds

Instructions 

  • Make the dressing by whisking together the lemon juice, apple cider vinegar, mustard, honey, curry powder and salt in a small bowl. Drizzle in the olive oil and whisk until well combined.
  • Make the salad by combining the protein, cucumber, apple, bell pepper, and green onion in a large bowl. Add the dressing and toss to coat.
  • Allow to sit for 5-10 minutes for the flavors to absorb.
  • Serve and enjoy immediately, topped with sunflower seeds, or cover and store for up to 5 days, with sunflowers seeds as a topping.

Notes

Leftover chicken works really well in this recipe. I like using leftovers from slow cooker whole chicken.
Use any cooked protein you like: chicken, hard boiled egg, canned + drained tuna, or chickpeas for a vegetarian option. Nutrition info will vary depending on protein source used.
Add the sunflower seeds at the end to avoid them getting soggy.

Nutrition Information:

Serving: 1 (of 2), Calories: 513kcal, Carbohydrates: 23g, Protein: 45g, Fat: 17g, Saturated Fat: 2g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 11g, Cholesterol: 119mg, Sodium: 602mg, Potassium: 749mg, Fiber: 5g, Sugar: 17g, Vitamin A: 2526IU, Vitamin C: 108mg, Calcium: 58mg, Iron: 3mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

Freezer & Storage Tips

All of these recipes will keep well in the fridge for up to 3-4 days, in a sealed container.

Many of these recipes also freeze well, stored in a sealed freezer friendly container for up to 2-3 months.

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