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15 Easy High Protein Meal Prep Recipes

15 easy high protein meal prep recipes cover image for blog post

“15 Easy High Protein Meal Prep Recipes” was written by Ayah Al-Anani and reviewed/edited by Jackie Silver MHSc, RD

Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine. 
Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.

Last updated: April 24, 2023

With a busy schedule, trying to eat enough can be challenging! Whether it’s due to stress, feeling overwhelmed, lack of time, or simply a lack of creativity, food can be the last thing on our minds. We totally get it! 

If you resonate with this, then meal prepping might be the solution for you! Meal prepping can sound daunting, but don’t worry, we’ve made it simple and easy for you! Keep reading as we’ve put together 15 high-protein meal prep recipes and broken them down into breakfast, lunch, and dinner recipes to keep you full and satisfied.

Let’s talk about high-protein meal prep!

If you’ve been following our blog for a while now, you know that we are huge fans of meal prep! And for a good reason: meal planning can save you money and time, ensure you always have meals ready to go, prevent you from feeling overwhelmed and stressed, and reduce food waste! 

So what is meal planning? What does it entail?

Essentially, it involves planning and preparing your meals for a given number of days or weeks in advance.

We can go on and on about the benefits of meal prep, but to keep things short and sweet, we’ve created an extensive beginner & ADHD-friendly meal prep guide here, equipped with vegetarian and vegan-friendly meals to ensure our list is inclusive! 

All you need is air-tight storage containers and your fridge/freezer!

Why protein?

  1. Protein keeps you feeling fuller for longer.

    Did you know that protein is the MVP at keeping you full? Research has shown that protein reduces levels of a hunger hormone called ghrelin and boosts levels of a hormone called peptide YY, a hormone that makes you feel satisfied and full. This means that even on your busiest days, these high-protein meal prep recipes will keep you nourished and satiated!

  2. Protein helps build muscle mass and improves your strength

    Protein is the main building block of muscle. Therefore, getting enough protein in your diet helps maintain and boost muscle mass, promotes muscle growth, and stops muscle loss in its tracks!

  3. Protein helps aid in injury recovery.

    If you want to speed up your recovery process and fight inflammation, upping your protein intake is the way to go, and high-protein meal prep can help with that!  Not only does protein help maintain muscle mass at the injury site, but it also prevents muscle loss, which can be especially useful if you’re immobilized due to the injury. If you’re interested in learning more, be sure to check out our articles about what to eat for wound and surgery recovery.

  4. Protein boosts your immune function.

    Protein is made up of building blocks called amino acids. These amino acids play a key role in supporting our immune system. These amino acids activate T cells, B cells, and antibodies that work together to fight and kill harmful cells that enter our body, protecting us from infection.

My Top Five Meal Prep Tool Recommendations

  1. Air Fryer

2. Glass Meal Prep Containers

3. Instant Pot Duo – Multi Purpose 7-in-1 Cooker

4. Non-Stick Baking Sheets Set

5. Pots and Pans Set

High Protein Meal Prep Ideas: Breakfast

  1. Protein Overnight Oats

    3 different flavours of overnight oats in glass cups
    Photo by Jackie Silver Nutrition

    Who says you can’t have dessert for breakfast? We are all for this healthy dessert-style breakfast option.  This high-protein meal prep breakfast is super versatile, with endless flavor choices and topping combinations, and will never get boring! ,! Plus, you can whip it up in advance for your busy mornings, making it an excellent high-protein meal prep choice!

  2. Vegan Tofu Scramble

    tofu scramble with toast
    Photo by Rainbow Plant Life

    This recipe is one of our favorites! It’s low-effort,  versatile, and packed with a whopping 15g of protein per serving. This high-protein meal prep recipe is also a great way to use leftover tofu and prevent any food waste! The leftovers can be stored in an airtight container in the refrigerator for up to one week, making it a perfect and incredibly versatile high-protein meal prep recipe.  You can also try including this high-protein scramble in wraps, on toast, or even with breakfast potatoes.

  3.  Black Bean and Quinoa Burritos

    black bean burrito plated
    Photo by Simple Veganista

    Who doesn’t love a breakfast burrito? This recipe is vegan and vegetarian friendly and provides 12g of protein per serving. It is also packed with fibre from the vegetables and quinoa in this recipe. These burritos can be made in advance and kept in the freezer for 1-2 months, so you can always have a delicious breakfast ready to go!

  4. Oven Baked Egg White Bites

    oven egg white bites
    Photo by Slow The Cook Down

    This is a take on a classic breakfast favorite from Starbucks, but even better! You can customize it to your liking with your favorite toppings and flavors.  Plus, this high-protein meal prep recipe can be made in advance and stored in the freezer for 2 months! Each egg white bite contains 7g of protein from the secret ingredient: cottage cheese.

  5. Mediterranean Egg White Pizza

    This recipe is a scrumptious twist on traditional pizza and uses Pillsbury Crescent rolls so you can save time and effort. This high protein meal prep recipe is super quick, taking only 30 minutes to make! Plus, it can be kept in the freezer and warmed up in the air fryer or oven when you need it, making it fast and convenient for when you are busy and on the go. With 14.8g of protein per serving, this recipe makes for a satisfying and nutritious meal.

High Protein Meal Prep Ideas: Lunch

  1. Spicy Chickpea Bowl

    This bowl only takes 20 minutes and can be made in advance for a quick and easy lunch during a busy work week! This recipe is vegetarian-friendly and can be made vegan-friendly by omitting the cheese or using vegan shredded cheese. This is a great option for high-protein meal prep as each serving provides 30g of protein! 

  2. Asian Glazed Meatballs With Zucchini Noodles

    asian meatballs zucchini noodles meal prep
    Photo by Kirbie’s Kravings

    This recipe is not only super flavorful and versatile, but it is also gluten-free! If you don’t have a spiralizer handy, you can substitute the zucchini noodles with grilled veggies or rice. No matter what side dish you choose, these meatballs will help you accomplish high-protein meal prep because they are loaded with a whopping 34g of protein!

  3.  High-Protein Edamame Salad with Quinoa

    Edamame is a nutritious powerhouse of a food, rich in protein, fiber, and even omega-3 fatty acids! We love that this recipe pairs the edamame with quinoa, a complete protein source that contains all nine essential amino acids. This high-protein meal prep recipe provides 23.7g of protein and can be kept for 4-6 days in an airtight container in the fridge. With its tasty and satisfying combination of textures and flavours, this recipe is sure to become a staple in your meal prep routine!

  4. Greek Yogurt Chicken Salad

    greek yoghurt salad
    Photo by The Clean Eating Couple

    If you’re looking for a light and refreshing lunch choice, look no further! This high-protein salad provides 23g of protein. This recipe can be made in so many different ways. Try tossing it into a salad or spreading it over bread to make a sandwich! This high-protein meal prep recipe can be stored in the fridge in an airtight container for up to 4 days, but we do not recommend keeping it out of the fridge for more than 2 hours. For a vegetarian version, try this curried chickpea salad recipe.

  5.  Big Mac Salad Bowl

    This is one of our favorite recipes because it’s a healthy and fun take on our favorite burger! The only difference between the original and this recipe is that the latter is packed with 39g of protein. This high-protein meal prep recipe can be stored for up to 4 days in the fridge,  just make sure to leave the dressing off until ready to serve so the greens don’t get soggy! This is a perfect dish to prepare in advance for busy weekdays or for a quick, easy, and healthy lunch option.
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High Protein Meal Prep Ideas: Dinner

  1. Lentil Dal

    lentil Dal
    Photo by Ambitious Kitchen

    This flavorful Dal recipe is a crowd-pleaser! It is vegetarian and vegan friendly, packed with 15.7g of plant-based protein and lots of fiber! This high-protein meal prep recipe can be made in advance and stored in the freezer for up to 2 months and in the fridge for 4-5 days. Serve this high-protein meal prep recipe with sides like naan, quinoa, or rice.

  2. Ground Beef Stroganoff

    ground beef stroganoff and rice
    Photo by Meal Plan Addict

    We love this twist on a classic dinner recipe because it’s easy, budget-friendly, and can be frozen for up to 4 months and reheated for a quick and easy dinner. We also love the use of ground beef as it maintains its moisture and texture when reheated and is generally more affordable than other meat cuts. This high-protein meal prep recipe is creamy, and hearty, and provides 38g of protein per serving! Pair it with starch such as rice, mashed potatoes, or pasta for a delicious and comforting dinner.

  3. Vegetarian Deconstructed High Protein Lasagna

    deconstructed veggie lasagna
    Photo by Jackie Silver Nutrition

    This is our number one requested recipe! This lasagne recipe contains 33g of protein per serving thanks to the low-fat cottage cheese and lentils. All you need is one pot and one batch makes 8-10 servings. This high-protein meal prep recipe can be prepared in advance and stored in the fridge for 5 days or in the freezer for 2-3 months. If meat is more your thing, try this recipe: Loaf Tin Lasagna

  4. Maple Ginger Cashew Chicken Stir Fry

    Craving Chinese takeout? This is the high-protein meal prep recipe for you and only takes 30 minutes to make! With 32g of protein per serving, this dish is sure to keep you full and satisfied. Simply portion out your stir fry with rice and/or veggies into airtight containers and store in the fridge for up to 4 days or in the freezer for up to 3 months. You can make this high-protein meal prep recipe nut-free by simply removing the cashew and vegan/vegetarian friendly by swapping the chicken for tofu!

  5. Air Fryer Salmon

    This air fryer salmon recipe is a delicious and easy way to meal-prep salmon in just 15 minutes! It can be stored in the fridge for 3-4 days or in the freezer for up to 3 months. Just pop it in the air fryer for 4-5 minutes at 360 degrees F to reheat! This recipe is loaded with 33 g of protein, making sure to keep you full and satisfied throughout the day. This is a great versatile lunch or dinner high-protein meal prep option and pairs well with any veggie or starch for extra satisfaction.


We hope this guide has been helpful in providing you with 15 High Protein Meal Prep Recipes to try out. Meal prepping can be a great way to save time, and money, and ensure you are eating nutritious meals throughout your busy week. 

Don’t forget to share your experience with us in the comments below! We would love to hear which recipes you tried and which ones you enjoyed most. Remember, meal prepping is all about finding what works for you, so feel free to modify these recipes to suit your taste preferences and dietary needs. Happy meal prepping! 

Looking for more easy high-protein meal prep recipes?

Check out: 

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About Jackie

Jackie is a Toronto-based Registered Dietitian with a Masters of Health Science (MHSc) in Nutrition Communications. Her mission is to empower and support neurodivergent and physically disabled communities through a weight-inclusive lens to manage their condition, prevent complications, and live active lifestyles through nutrition. Jackie runs a virtual private practice and consulting business and runs her blog which has simple recipes and health information for the disability and autism/ADHD communities.

Check out her full bio here →

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