Looking for an easy way to get more protein in your diet? Try these healthy high protein meal prep recipes – including breakfast, lunch, and dinner ideas. As a habits-expert, I know how to save you time when it comes to protein-packed meals, so read on for all the high protein meal ideas that you can make ahead for more ease, everyday!
Getting enough protein in your diet is not an easy task, trust me I get it!
However, as a habits expert, I’m all about creating healthy, time-saving meals and I’m here to help you get high-protein meals on the table for breakfast, lunch and dinner with very little effort!
One of my favorite ways to getting more protein in easy? Meal prepping.
Setting aside a bit of time throughout the week to prepare some make-ahead meals or batch cook protein 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.
I’ve rounded up over 30 easy high protein meal prep recipes to get you started.
Tips from a Habits Expert: Simplify Meal Prep to Get More Protein
Plan your meals
Yes, take some time to plan your meals will make getting more protein in a lot easier. I use a simplified strategy called capsule meal planning – be sure to check out the done-for-you summer capsule meal plan and fall capsule meal plan. Planning ahead ensures you include a good source of protein in each meal like lean meats (think ground turkey and lean ground beef), chicken, fish, eggs, legumes (like beans and lentils), tofu, or tempeh.
Batch cook protein sources
Choose a few protein sources that you enjoy and batch cook them in larger quantities. This strategy works well even if you don’t want to (or have time) to prep entire meals. For example, grill or slow cook chicken breasts or prepare a big batch of lentils or beans, making it easier to incorporate protein into your meals throughout the week.
Use marinades and sauces
To keep your high protein meals interesting and flavorful, experiment with different marinades and sauces. Again, even if you don’t want to or have time to prep whole meals, simple sauces and marinades can help add so much variety flavor to your protein sources in a quick and easy way.
Divide and store properly
After preparing your high protein meals, divide them into individual containers and refrigerate. I love storing in mason jars for a great grab and go option when you’re on the go or at work.
Utilize a slow cooker
Use your slow cooker or crockpot to batch cook protein sources, making it easier to cook large quantities of protein-rich meals with minimal effort. For example, you can prepare a batch of slow-cooked pulled BBQ chicken or Mexican shredded beef in the slow cooker, or cook a big batch of pinto beans. The slow cooker allows you to set it and forget it, making the batch cooking process more convenient and time-saving. Check out these 60+ high protein slow cooker recipes for more simple meal ideas.
Breakfast
4.84 stars (6 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).
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.
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
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.
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.
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.
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.
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!
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.
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.
5 stars (4 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.
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.
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.
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
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.
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.
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.
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).
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.
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.
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!
High Protein Chicken Salad + High Protein Meal Prep Recipes
Servings: 2
Prep: 20 minutesmins
Total: 20 minutesmins
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.
2cupscooked diced protein, such as chicken, hard boiled egg, canned + drained tuna, chickpeas
1cupdiced English cucumber
1cupdiced green apple
1cupdiced red bell peppers
2tablespoonschopped green onion
2tablespoonsroasted, 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.
