Meal prep and I have a love-hate relationship. I really enjoy it throughout the week, because it makes my life easier. It allows me to sleep a little later, get out of the house faster, and focus on homework because I don’t have to worry about what I should make for my next meal.
However, meal prep takes effort and time. I always struggle getting to the grocery store on Sunday and I usually complain about going because of the long checkout lines. Once I come home with all the food, I know that things are about to get real.
The oven starts preheating, the cutting boards are out, the knives are scattered about, and the dish towels are literally everywhere. On average I spend about four hours prepping breakfast, lunch, and dinner. The four hours account for going to the store, prepping, and clean up (the worst). Once it’s all done, I feel tired but accomplished, I have to admit that the work definitely pays off.
Below are 13 high-protein meal prep recipes you should try out this week. None of these will take you four hours to prep (you’re welcome) and will free up a lot of time for you during the week.
Breakfast
Egg Muffins
I make these egg muffins every Sunday for the week ahead. This recipe is super versatile because you can use any veggie and cheese combo you like. Thanks to the eggs, this recipe contains a substantial amount of protein. One egg contains about 6 grams of protein, making these muffins a great way to start your day.
High Protein Overnight Oats
I love overnight oats because they don’t involve cooking, which means there’s less to clean up. These overnight oats will sustain you throughout the morning thanks to the Greek yogurt and almond butter.
Healthy Breakfast Smoothie or Smoothie Bowl
If you’re new to the world of smoothies, check out these helpful tips on how to create a healthy smoothie by fellow Spoonie, Isabel Burton. Smoothies are super easy to meal prep, and you can add in any liquid, fruit, vegetable, or protein source you want. Put your smoothie ingredients in Ziploc bags ahead of time, place them in the freezer, and take them out when you need them. Before you go and blend your smoothie mixture, add in your protein source to give you the extra energy you need. If you don’t know where to start, give one of these 43 smoothie recipes a try.
Yogurt Parfait
Since many flavored yogurts contain a lot of sugar, it’s best to use a plain yogurt in your yogurt parfait and sweeten it yourself. One cup of plain yogurt contains roughly 18 grams of protein. To pimp out your yogurt parfaits, use these tips and tricks to make flavorful, healthy, and satisfying breakfasts. To prep it, all you need are containers or mason jars, yogurt, sweetener, fruits of your choice, granola, and whatever else you want on it.
Lunch
Rainbow Chicken and Veggies
This meal prep chicken and veggies lets you to bake your ingredients all on one baking sheet, which is amazing because it’s less clean up. The protein used in this recipe is chicken, but you can replace that with tofu or another protein source if you’re vegetarian or vegan. This recipe is extremely versatile because you can use whatever vegetables and proteins you like.
Turkey Chili
I absolutely love this turkey chili recipe and I make it almost every other Sunday. It’s incredibly versatile, as you can use any beans and protein you want. I prefer ground chicken over turkey because I feel like chicken gives the chili more flavor. But to make this a vegetarian or vegan lunch, use lentils instead of meat.
To store this chili for the week ahead, use deep plastic or glass containers that have secure lids or you can use mason jars (just remember to take the metal lid off when your microwaving it). I like to put cheese and sour cream in little plastic containers to accompany my chili.
#SpoonTip: You can make this recipe on the stove or in a slow cooker.
Chicken Pita Pockets
This chicken pita recipe is fast and full of protein. Once your chicken is cooked, it only takes 10 minutes to make this pita pocket. Four ounces of chicken breast contains 34 grams of protein, meaning this recipe will definitely keep you full for a long time.
Mason Jar Salads
Ambitious Kitchen shows you four different salad prep ideas that will fit perfectly in your mason jars. All the salads contain protein options such as chicken, but you can add any protein that you like. These recipes are amazing because they require little to no cooking, which means little to no cleanup!
#SpoonTip: Put the salad dressing at the bottom of the jar to keep your veggies crisp.
Burrito Bowls
The ingredients needed for these meal prep burrito bowls cost under $20 for a week’s worth of meals. Seriously amazing. This recipe uses chicken, but feel free to switch it up with shrimp, steak, or tofu to achieve this colorful burrito bowl.
Dinner
Teriyaki Ginger Chicken Stir Fry
I love making stir-fries because they take no time and can usually be made in one pan. This stir-fry recipe only takes 20 minutes to and requires minimal prep time. You’ll get roughly five servings from this recipe, so it’s great to meal prep for the week. I’ve meal prepped stir-fry before and it reheats really well. Definitely give this a try!
Chicken Meal Prep 5 Ways
With these chicken meal prep recipes you can have a different dinner Monday through Friday. They’re super high in protein because of the chicken and you won’t get tired of eating these bowls.
One Pan Italian Sausage and Veggies
I make this one-pan sausages and veggies recipe a lot because it’s so simple and only involves one baking sheet. If you can’t tell by now, I try and avoid complex meal prepping because I hate the clean up. I love this recipe because all you have to do is turn the oven on, get a baking sheet, spray it with a non-stick spray, add your chicken sausage (or normal sausage), frozen veggies, and bake. That’s it! This recipe also reheats really well and offers 19 grams of protein per serving. Definitely worth a try.
Juicy Steak Dinner
The reason I love this steak recipe is because it gives you step-by-step directions on how to cook the perfect steak. Steak can go with anything and can be easily meal prepped for the week. I like to eat my steak with asparagus and sweet potato, but you pair it with any vegetable or starch you like.
These 13 high-protein meal prep recipes require minimal clean up and are jam packed with protein. They’ll help you feel energized throughout the day and will allow you to conquer the week like a boss. Like I said, meal prepping involves a lot of work, but it’s worth it because it saves you so much time during the week. I hope you guys try out these high-protein meal prep recipes this Sunday. Enjoy!