15 HIGH PROTEIN MEAL PREP IDEAS

When it comes to staying energized and satisfied throughout the day, high-protein meals are my go-to. That’s why I’m excited to share 15 high-protein meal prep ideas that are not only delicious but also easy to make.

Whether you’re hitting the gym regularly or just looking to maintain a balanced diet, these recipes are perfect for ensuring you get the protein you need.

From protein-packed breakfasts to hearty lunches and dinners, these meal prep ideas have something for everyone.

Get ready to fuel your body and make your week smoother with these tasty and nutritious meals. Happy prepping!

1- Turkey and Black Bean Enchilada Bake

This Turkey and Black Bean Enchilada Bake is a high-protein, flavorful dish combining lean ground turkey, black beans, and spices, all layered with tortillas and cheese for a satisfying meal.

Things You Should Need For Making Turkey and Black Bean Enchilada Bake

  • 1 pound lean ground turkey
  • 1 small white onion, diced
  • 2 cloves garlic, minced
  • 1 jalapeño, seeded and diced (optional)
  • 1 packet taco seasoning
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (14.5 oz) diced tomatoes, drained
  • 1 can (4.5 oz) chopped green chiles
  • 8-10 small flour or corn tortillas
  • 2 cups red enchilada sauce
  • 2 cups shredded cheddar or Monterey Jack cheese
  • Fresh cilantro, chopped (for garnish)

How to Make Turkey and Black Bean Enchilada Bake

1- Preheat Oven:

  • Preheat your oven to 400°F (200°C).

2- Prepare the Filling:

  • In a large skillet over medium heat, add 1 tablespoon of olive oil.
  • Sauté the diced onion, garlic, and jalapeño (if using) until softened, about 5 minutes.
  • Add the ground turkey and cook until no longer pink, breaking it up with a spoon.
  • Stir in the taco seasoning, black beans, diced tomatoes, and green chiles. Cook for an additional 2-3 minutes to combine flavors.

3- Assemble the Enchiladas:

  • Spread a thin layer of enchilada sauce on the bottom of a 9×13-inch baking dish.
  • Place about 1/2 cup of the turkey and black bean mixture onto each tortilla, roll them up, and place seam-side down in the baking dish.
  • Pour the remaining enchilada sauce over the rolled tortillas and sprinkle with shredded cheese.

4- Bake:

  • Cover the baking dish with foil and bake in the preheated oven for 20 minutes.
  • Remove the foil and bake for an additional 5-10 minutes, until the cheese is melted and bubbly.

5- Serve:

  • Garnish with chopped fresh cilantro and serve hot.

2- Meal Prepping with Ground Turkey

Meal prepping with ground turkey makes it easy to create a variety of healthy, delicious meals for the whole family with just one recipe. This ground turkey meal is low fat, high protein, and loaded with flavor while combining zucchini and spinach all in one pan.

3- Pesto Chicken Stuffed Mushrooms

These Pesto Chicken Stuffed Mushrooms are a deliciously high-protein, low-carb treat featuring tender portobello mushrooms filled with juicy shredded chicken, flavorful pesto, roasted red peppers, garlic, red onion, and melted mozzarella cheese.

Things You Should Need For Making Pesto Chicken Stuffed Mushrooms

  • 4 large portobello mushrooms, stems removed
  • 2 tablespoons olive oil
  • Sea salt and black pepper, to taste
  • 12 ounces cooked, shredded chicken breast
  • 1/2 cup pesto sauce
  • 1/2 cup roasted red pepper, diced
  • 1 small red onion, diced
  • 2 cloves garlic, minced
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese (for garnish)
  • Fresh basil leaves, chiffonade (for garnish)

How to Make Pesto Chicken Stuffed Mushrooms

1- Preheat Oven:

  • Preheat your oven to 400°F (200°C).
  • Line a baking sheet with parchment paper or a silicone baking mat.

2- Prepare Mushrooms:

  • Pull out the stems from the portobello mushrooms and place aside.
  • Slice a thin layer off the top of each mushroom cap to help them sit flat.
  • Carefully scrape out the gills from the underside of the mushrooms with a spoon.
  • Brush both sides of the mushroom caps with olive oil and season with sea salt and black pepper.
  • Place the mushrooms, gill side up, on the prepared baking sheet and bake for 12 minutes to soften.

3- Prepare Filling:

  • While the mushrooms are baking, finely chop the reserved mushroom stems and any trimmed pieces.
  • In a mixing bowl, combine the shredded chicken, chopped mushroom pieces, pesto sauce, diced roasted red peppers, diced red onion, and minced garlic. Mix until well combined.

4- Stuff Mushrooms:

  • Once the mushrooms have been pre-baked, remove them from the oven and carefully drain excess liquid.
  • Pack generously into each mushroom cap the pesto chicken mixture, pressing lightly with a spoon to make a compact filling.
  • Sprinkle some shredded mozzarella cheese on each filled mushroom.

5- Bake

  • Place the stuffed mushrooms again in the oven and let it bake for another 15-20 minutes or more until the cheese is molten and bubbly with filling warmed through.

6- Garnish and Serve

  • Take it out of the oven, and sprinkle Parmesan cheese, grated with fresh basil chiffonade on top.
  • Serve hot, enjoying this protein-packed, flavorful meal.

4- High-Protein Frittata

A high-protein frittata is a versatile dish that can be prepared for breakfast, lunch, or dinner. Adding protein-rich ingredients such as eggs, lean meats, and vegetables will help create a fulfilling meal that will help promote muscle growth and keep you full for longer.

Things You Will Need To Prepare High-Protein Frittata

  • 8 large eggs
  • 1 cup cooked lean protein (e.g., diced chicken breast, turkey bacon, or cooked ground turkey)
  • 1 cup fresh spinach, chopped
  • 1/2 cup diced bell peppers
  • 1/2 cup diced onions
  • 1/2 cup shredded low-fat cheese (optional)
  • 1/4 cup milk or unsweetened almond milk
  • Salt and pepper, to taste
  • 1 tablespoon olive oil

Instructions to Make High-Protein Frittata

1- Preheat the Oven:

  • Preheat your oven to 375°F (190°C).

2- Sauté Vegetables:

  • In an oven-safe skillet, heat the olive oil over medium heat. Add the diced onions and bell peppers, cooking until softened, about 5 minutes. Add the chopped spinach and cook until wilted, approximately 2 minutes.

3- Prepare Egg Mixture: 

  • In a bowl, whisk together the eggs, milk, salt, and pepper until well combined.

4- Combine Ingredients:

  • Pour the egg mixture over the sautéed vegetables in the skillet. Add the cooked lean protein and, if using, sprinkle the shredded cheese evenly over the top.

5- Bake:

  • Place the skillet in the oven and bake for 20-25 minutes, or until the eggs are set and lightly golden on top.

6- Serve:

  • Let the frittata cool slightly before slicing and serving.

5- Crockpot Chili

This easy crockpot chili recipe is the best budget-friendly comfort food for every occasion. Load it up with all your favorite toppings, and pair it with sweet corn muffins and a side of guacamole for a truly unbeatable dish!

6- AWAZE TIBS

Awaze Tibs (Ethiopian beef tibs) is a spicy Ethiopian stir-fry that is so versatile, and you can eat it in different ways. It has a rich, bold, ethnic flavor and is ready in just 25 minutes!

7-  Gola Kabab Recipes

These Gola kebabs are truly a delicacy. Each bite introduces your palate to perfection with tenderness, juiciness, and a smoky flavor. Prepared with ground beef, they are ready in just a few minutes.

8-  Chicken Fajita Bowls

Our Chicken Fajita Bowls burst with juicy, tender chicken, vibrant peppers and onions, and fluffy cauliflower rice! Dive in and customize with fresh pico, creamy guac, and zesty salsa. These bowls are customizable and great for the whole family!

9-  Mexican Pizza

This Mexican pizza is cheesy, spicy, and so flavorful! It features tortillas, refried beans, salsa, cheese and any desired toppings. Both kids and adults love this fun and easy recipe. Great for busy weeknights, feeding family and friends, or for children!

10- COTTAGE CHEESE MAC AND CHEESE

This cottage cheese mac and cheese is rich and creamy, and packs 24 grams of protein per serving! The best part – it comes together in less than 30 minutes!

11- TOFU BUDDHA BOWL

Tofu Buddha Bowl is a fresh, healthy, and delicious lunch or dinner you can make in around 30 minutes! It features crispy tofu, rice, an abundance of vegetables, and a spicy and nutty peanut butter sauce.

12- WHOLE30 SHEET PAN CHICKEN THIGHS

These Sheet Pan Chicken Thighs are incredibly easy to make and super flavorful.  They are perfect for an easy dinner or weekly meal prep.  

The chicken thighs are tender and flavorful, the green beans are hearty and the potatoes are crispy.

13- Honey Teriyaki Chicken

Honey Teriyaki Chicken is cooked in the slow cooker, then paired with rice and veggies for a satisfying protein-rich meal prep meal for your busy week. 

Add this macro-friendly, versatile chicken recipe to your rotation for easy, mindful meal prep.

14- Super Crispy Keto Chicken Parmesan

This keto chicken parmesan is extra crispy and perfect for those who want to indulge in an Italian classic without the extra carbs. This recipe is so easy to make with an extra crispy coating, fresh marinara, and gooey mozzarella cheese.

15- Easy Greek Mediterranean Chicken

This easy Mediterranean Chicken recipe is extra juicy and so simple to make. In under 30 minutes, you’ll have a delicious dish perfect for a main course or meal prepping salads & bowls throughout the week.

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