High Protein Meal Prep For Weight Loss


If you’re considering high protein meal prep for weight loss, it’s important to learn about this popular diet trend. Here is everything you need to know about high-protein meal prep and how the approach can help you achieve your weight loss goals, including meal plans.

Delicious High Protein Meal Prep Recipes

If you’re trying to get more protein in your diet, meal prepping will help you do that easier. These high-protein meal prep recipes are nutritious, high in protein, and full of beautiful flavors.

Do you hit the gym quite a bit? Whether you’re exercising to lose weight, or exercising to gain some muscle, it’s very important to increase your protein intake.

When you exercise, you put a lot of stress on your muscles. So, in order to recover, your muscles need tons of protein. You’ll also need more protein if you’re looking to bulk up.

If you’re trying to lose weight, adding more protein to your diet can even reduce your food cravings. Thus, make you end up eating less throughout the day.

However, after hitting the gym, who has the time or energy to prepare meals?  You simply want to grab something, heat it, and chow it down.

Here is where having high-protein meal prep ideas comes in handy. Today, I’m sharing 21 high-protein meal prep recipes. All these meals are high in protein and will stay good for a number of days.

To pack them up you’ll need to stock up on your meal prep containers if you’re running low. Here are some good quality meal prep glass containers that I recommend.

You can always get BPA-free plastic containers like these ones here. However, glass ones tend to keep the food fresh for longer.

Finally, I’ve also included all the macros, so you can keep good track of what you’re consuming. So, let’s go ahead, and get meal prepping!

1. Healthy Chicken Fajita Meal Prep Bowl

fajita chicken recipe

If you’re in the mood for Tex-Mex, this is just the dish for you.

This recipe is super easy to make and packed with nutrients. For this recipe, we’re using chicken thighs to make the fajitas.

Chicken thighs are a delicious, high-quality source of protein. One skinless, roasted chicken thigh provides 27% of your daily protein needs.

We’re also stir-frying the chicken strips in olive oil. Olive oil is a great source of heart-healthy monounsaturated fat.

You’ll find that you won’t need any sauce for these chicken fajitas. This is because we use an assortment of spices including chili powder and paprika. Here is some budget-friendly paprika that I recommend.

Brussel sprouts and red, yellow, and green peppers add a ton of freshness to this meal, and tons of cancer-fighting antioxidants and vitamin C.

This dish is so complete that you can eat it on its own. However, if you’re a fan of tortillas like I am, you can definitely add some as well.

Here’s another spicy chicken meal prep recipe that’s low carb and definitely worth the try!

Per Serving:

  • Calories: 592
  • Fats: 32g
  • Protein: 59g
  • Carbs: 23g
  • Fiber: 6g

2. Healthy Shrimp Meal Prep

One thing I love about shrimp is that they are so delicious. Also, super easy and quick to prepare.

But did you know that they are also extremely nutritious? One ounce of cooked shrimp provides 36% of your daily protein needs, making them a perfect post-workout meal.

To make this recipe, we cook the shrimp in a skillet. I recommend this high-quality cast iron skillet because it contains no synthetic coating or chemicals. Who wants to ruin their healthy meals with toxic chemicals?

We finish off cooking the shrimp by placing it in a sauce that is the perfect blend of sweet and spicy. The sauce calls for raw honey, so if you don’t already have some, here’s a good quality raw honey.

This recipe calls for rice, but if you’re looking for a lower calorie option, feel free to swap it with cauliflower rice.

It’s a great low carb substitute for regular rice.

Per Serving:

  • Calories: 345
  • Fats: 6g
  • Protein: 29g
  • Carbs: 27g
  • Fiber: 4g
  • Sugar: 2g

3. Instant Pot Pulled Pork

Pulled pork is so yummy and you can use it in so many ways. It goes well with rice, buns, even lettuce wraps or cabbage wraps if you want to keep it low calorie.

For this pulled pork, we use pork loin, a good source of protein. Since pork loin is naturally full of flavor, we don’t need a ton of ingredients to bring out the flavor.

You can shred the pork with your hands, but to shred pork in a fraction of the time, use a food processor. If you don’t already have one, here’s a great value food processor that will do the trick.

Per Serving:

  • Calories: 472
  • Fats: 17g
  • Protein: 69g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 3g

Recipe Love the recipes so far? Here are extra 4 high protein meal prep ideas for visual learners! Otherwise, keep on scrolling!

4. Greek Turkey Meatballs

These Greek Turkey Meatballs are the perfect dinner to come home to after a long workout. Packed with 34 grams of protein, they also pack tons of flavor.

As much as I love meatballs, the avocado sauce is what does it for me. The sauce is both creamy and dreamy.

To make the avocado sauce, add avocado, Greek yogurt, lemon juice, water, and some salt and pepper. Then, whisk in a food processor or blender.

Per Serving:

  • Calories: 460
  • Fats: 15g
  • Protein: 34g
  • Carbs: 42g
  • Fiber: 9g

5. Hawaiian Pizza Chicken Meal Prep

Reward yourself after your workout with a pizza. Yes, you heard it right- a pizza!

Made with chicken breast, ham, and pineapple, and topped with mozzarella cheese, pizza sauce, and seasonings… This meal is bound to become an oeey, gooey favorite that your whole family will love.

The secret to making the pizza low calorie is that we don’t use any crust; just the toppings. But the toppings are so delicious that you won’t miss the crust.

To make the meal complete, serve with some steamed broccoli. And yes, this is perfect ketogenic comfort food for the days when you just want to cheat!

Per Serving:

  • Calories: 293
  • Fats: 11g
  • Protein: 40g
  • Carbs: 11g
  • Fiber: 2g

6. Teriyaki Chicken

Now if you’re in the mood for a Japanese spin on meatballs, this is the recipe for you.

It makes 3 servings, but they’re so delicious that your whole family will want to steal…ahem eat some. So, you may want to double the recipe.

To make the meatballs, simply combine some ground chicken, seasonings, coconut flour, coconut oil, and green onions and roll into balls. Then place on a baking sheet lined with good quality parchment paper.

Now this recipe calls for cauliflower rice, but if you’re not a big fan of it, you can simply use brown rice instead.

In case you don’t have coconut flour at home, here is coconut flour I recommend. It’s easy to order in bulk in case you want to continue using it as a healthier substitute for regular wheat flour.

Per Serving:

  • Calories: 595
  • Fats: 15.2g
  • Protein: 42.2g
  • Carbs: 71.6g
  • Fiber: 4.9g

7. Easy Lemon Butter Fish

If you’re looking for a quick and easy recipe that won’t have you slaving in the kitchen meal prepping, this is the one for you.

With this Easy Lemon Butter Fish, you’ll have a meal that is great for leftovers in under 20 minutes. Now, that’s my kind of meal!

For this dish, we use white fish like cod or halibut. Whitefish can tend to be bland at times, but thanks to the seasonings we use, this fish is delicious and has a hint of heat.

You’ll notice that we use kosher salt instead of table salt. Using kosher salt like this makes the dish taste less salty.

To make this a complete meal, simply add rice and steamed vegetables. Here is a super cheap and sturdy vegetable steamer that will last for ages.

Per Serving (Calculated for 150g (5.3 oz) fillets):

  • Calories: 287
  • Fats: 19.3g
  • Protein: 24.6g
  • Carbs: 3.4g
  • Fiber: 0.8g
  • Sugar: 1.5g

8. Carnitas Burrito Bowls

If you’re a fan of shredded pork, you’ve got to try this recipe. Carnitas are pretty much a Mexican version of pulled pork.

This “Mexican” pulled pork is tender, melt-in-your-mouth deliciousness. The key to the tenderness is letting the pork tenderloin cook on low for 6 to 8 hours in your slow cooker.

Perfectly seasoned with an assortment of spices, orange juice, lime juice, and green chiles, this dish will transport you straight to Mexico. You’ll need some smoked paprika to add smokiness to the pork.

Obviously, a crockpot is necessary here to cook the carnitas. Here is a cheap but sturdy slow cooker that will serve you for years.

Here are more slow cooker recipes you might like! You might also enjoy these chicken burrito bowls I’ve made.

Per Serving:

  • Calories: 408
  • Fats: 16g
  • Protein: 37g
  • Carbs: 31g
  • Fiber: 17g
  • Sugar: 9g

9. Spicy Pulled Pork

Now, if you can take the heat, this spicy pulled pork recipe is just for you.

This pulled pork makes 8 servings, so you can have some every day of the week if you like! If you don’t, that’s not a problem- this pulled pork lasts about 3 months in your freezer.

It comes out spicy, sweet, and savory with a bit of zing thanks to the seasonings. I like the touch of maple syrup as it adds natural sweetness to the dish.

Now, you can eat this pulled pork with rice or buns, but if you want a different twist, eat it with sweet potatoes. Sweet potatoes are chock full of Vitamin A, which is great for your eyes.

Per Serving (Calculated):

  • Calories: 863
  • Fats: 53.4g
  • Protein: 56.7g
  • Carbs: 39.5g
  • Fiber: 4.6g
  • Sugar: 19.2g

10. Healthy Chicken Parmesan

If you’re craving Italian food, we’ve got you covered! With this healthy chicken parmesan, you won’t need to order in.

For this healthy baked chicken parmesan, you’ll, of course, need some chicken breasts.

Chicken breasts are a great source of protein. For instance, ½ a chicken breast contains a whopping 26.7 grams of protein, providing 53% of your daily protein needs.

To make the chicken breasts, you will need to dredge your chicken in almond flour and chickpea flour. Then, sear your chicken before adding some tomato sauce and placing it in the oven.

Chickpea flour has more protein and fewer calories than whole wheat flour. That makes it the perfect flour if you’re looking to increase your protein intake and decrease your caloric intake.

Here is some good quality chickpea flour.

For this dish, we’re using zucchini noodles instead of regular noodles. I actually prefer zucchini noodles in this dish because they add a touch of freshness.

Plus, they are low in calories, making them ideal if you’re trying to lose weight.

Per Serving:

  • Calories: 333
  • Fats: 14.3g
  • Protein: 32.8g
  • Carbs: 20.9g
  • Fiber: 5.9g
  • Sugar: 9.4g


No matter what type of lifestyle you lead, incorporating high protein meals into your diet is important to keep your body functioning at a high level. 

Our bodies use protein to build and repair body tissues, make enzymes, hormones, and functions as the building blocks of bones, blood, skin, cartilage, and muscles. Consuming more protein also keeps us fuller longer because it reduces the level of the hunger hormone ghrelin.

As protein-eating carnivores, we’ve scoured the internet for a list of the most delicious and versatile high protein meal prep ideas for living a healthy lifestyle. Continue reading to plan your meals ahead of time before the next work week begins. 

1. Peanut Chicken Wrap 

High Protein Peanut Chicken Wrap
High Protein Peanut Chicken Wrap

The most important element to meal prepping food is making sure that it’s easy. These wraps are a simple and healthy meal prep idea full of protein and flavor. Soft flour tortillas are packed with seasoned chicken, crunchy coleslaw and rich peanuts with a tangy homemade sauce. 

Prep Time: 15 minutes

Total Time: 15 minutes


  • Serving Size: 1 wrap
  • Calories: 648
  • Protein 33.6g 

2. Asian Glazed Meatballs with Zucchini Noodles  

Asian Glazed Meatballs with Zucchini Noodles
Asian Glazed Meatballs with Zucchini Noodles

This high protein meal prep recipe is great for making in large batches and is good all week long. It’s also low in carbs and gluten-free. The sauce is a mix of Asian inspired ingredients including ginger, soy sauce, and garlic which makes for a flavorful dish. 

Prep Time: 30 minutes

Total Time: 1 hour


  • Serving Size: 0.2 of recipe
  • Calories: 336
  • Protein 34g 

3. Mongolian Chicken

Mongolian Chicken
Mongolian Chicken

This recipe is a unique take on Mongolian chicken. Crispy slices of chicken breast are stir fried in a sweet and savory sauce. It’s packed with protein from the chicken as well as flavor. 

Prep Time: 10 minutes

Total Time: 30 minutes 


  • Serving Size: 4 pieces 
  • Calories: 452
  • Protein: 32g 

4. Salmon and Asparagus in Garlic Lemon Butter Sauce 

Salmon and Asparagus in Garlic Lemon Butter Sauce
Salmon and Asparagus in Garlic Lemon Butter Sauce

If you like quick and efficient meal prep times, this one is for you. This easy garlic butter salmon meal prep with asparagus is a simple way to guide yourself into a healthier lifestyle. It’s low carb and packed with vitamins, nutrients, and of course protein. 

Prep Time: 10 minutes

Total Time: 20 minutes 


  • Serving Size: 1 meal prep container  
  • Calories: 609
  • Protein: 42g

5. Taco Lunch Bowls 

Taco Lunch Bowls
Taco Lunch Bowls

If you’re craving Mexican food, this one is for you. These healthy taco lunch bowls are flavorful, filling, and simple to make. They are packed with protein, rice, and fresh vegetables to give you a well rounded meal that will you keep you fuller longer. If you like, you can also top it off with lime juice, fresh herbs, sliced avocado, and sour cream for an extra layer of flavor!

Prep Time: 20 minutes

Total Time: 1 hour

 6. Greek Meatball Mezze Bowls 

Greek Meatball Mezze Bowls
Greek Meatball Mezze Bowls

These Mediterranean inspired bowls include a variety of textures and flavors, not to mention they are packed with protein. To make assembly even easier, look for pre-made tzatziki sauce near the specialty cheeses and dips at your local grocery store. It’ll make things that much easier! Or you can also use plain yogurt and make your own. Either way, both are a great source of protein. 

Prep Time: 15 minutes

Total Time: 35 minutes 


  • Serving Size: 2 1/2 cups
  • Calories: 392
  • Protein: 32.4g

7. Spicy Instant Pot Pulled Pork Bowls  

Spicy Pulled Pork Meal Prep BowlsSpicy Pulled Pork Meal Prep Bowls

If you have more free time to meal prep, this recipe is for you. The good thing about this recipe is that you can make a big batch of pulled pork, which is good for many meals throughout the week. It’s also gluten-free, paleo and a delicious lunch that is paired well with sweet potatoes. 

Prep Time: 20 minutes

Total Time: 1 hr 40 minutes


  • Serving Size: 1 bowl
  • Calories: 313
  • Protein: 17g

High Protein Meal Prep Recipes

Whether you’re a fitness fanatic, member of the Cody Rigsby Peloton fan club, or a busy parent, we could all use a bit more protein in our lives. Not only is protein important for recovering from exercise and building muscle, its digestion and absorption is metabolically costly. If you’ve heard of the thermic effect of food, 20-30% of calories in protein consumed are used for digestion. That’s 5-10x more than carbs or fat!

Science aside, proteins just soothe the soul and keep your belly full. And that’s key for happy living and fat loss all the same. So, in this post, you’ll find 25 awesome high protein meal prep recipes to help you get more protein in your diet and enjoy every bite doing it.

1. Air Fryer Chicken Bites/Nuggets

5 different types of air fried chicken bites on a plate

With flavors like lemon pepper, cajun, garlic parmesan, and a Chick-Fil-A grilled nuggets copycat, these air fried chicken morsels are a guaranteed crowd pleaser. They’re super easy to make and go great with just about anything.

  • Calories: 150
  • Protein: 27g
  • Carbs: 0g
  • Fat: 5g

2. Baked Almond Chicken

almond crusted chicken on a plate with a side salad

Whether you’re running through Whole30 or just need a lower carb protein option for meal prep, this almond chicken should satisfy any and all crunchy fried chicken cravings.

  • Calories: 300
  • Protein: 31g
  • Carbs: 6g
  • Fat: 17g

3. Instant Pot BBQ Chicken

crispy pulled BBQ chicken in a bowl

If you’re a fan of shredded chicken, this is a must try recipe. It calls for chicken thighs so every bite is ultra tender, and I have a ton of recipes to make with it like nachos, sliders, stuffed sweet potatoes, and BBQ chicken mac and cheese.

  • Calories: 165
  • Protein: 18g
  • Carbs: 3g
  • Fat: 9g

4. Veggie Chicken Soup

vegetable chicken soup in a pot with a ladle inside

With sweater weather right around the corner, it’s the perfect time to start perfecting your soup roster. I know this veggie packed chicken soup will always have a place in my high protein meal prep rotation. You could say it’s chicken soup for the meal prepper’s soul.

  • Calories: 235
  • Protein: 30g
  • Carbs: 23g
  • Fat: 3g

5. Smoked Chicken Breast

sliced chicken breasts on a parchment lined sheet pan

This recipe makes a huge batch of tender, smoky sliced chicken. It’s one of my all time favorite chicken recipes. And while the base recipe makes Mexican seasoned smoked chicken, you can use any seasoning blend or rub you’d like.

  • Calories: 180
  • Protein: 26g
  • Carbs: 8g
  • Fat: 4g

6. Twice Baked Potatoes

twice baked potatoes on a sheet pan

You may be wondering why a carb source like potatoes would be on a roundup of high protein meal prep recipes, but the inclusion of center cut bacon and fat free Greek yogurt gives these twice baked potatoes a big protein boost.

  • Calories: 195g
  • Protein: 11g
  • Carbs: 21g
  • Fat: 8g

7. Baked Tacos

holding a baked beef taco

There’s nothing better than popping a few of these tacos in the air fryer for a few minutes to bring them back to life. You can use all kinds of filling options and have a crispy, crunchy snack on hand at all times.

  • Calories: 120
  • Protein: 11g
  • Carbs: 10g
  • Fat: 4g

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