10 High Protein Meal Prep Ideas

At Method Health Club, we believe in empowering individuals to live their healthiest lives, and that starts with nourishing, wholesome food. One of the keys to maintaining energy and building muscle is consuming enough protein. If you’re busy, the last thing you want is to be scrambling for a protein-packed meal every time hunger strikes. That’s why meal prep is such a game changer, and today, we’re sharing 10 high protein meal prep ideas to keep you fueled all week long!

Meal prep containers filled with high-protein meals.

1. Chicken and Quinoa Bowls

Ingredients:

  • Chicken breast (grilled or baked)
  • Quinoa
  • Roasted vegetables (think sweet potatoes, broccoli or bell peppers)
  • Avocado (for healthy fats)
  • A drizzle of olive oil or tahini dressing

Prep Tip: Cook the quinoa and chicken in bulk at the start of the week, then portion them into containers. Add roasted veggies and a few slices of avocado just before eating. This meal is perfect for both lunch and dinner, offering around 30g+ of protein per serving.

2. Ground Turkey Lettuce Wraps

Ingredients:

  • Ground turkey (or chicken)
  • Romaine lettuce leaves
  • Avocado
  • Salsa or Greek yogurt for a creamy topping
  • Chopped veggies like tomatoes, cucumbers or bell peppers

Prep Tip: Brown the ground turkey with your favorite seasonings, then store it in individual containers. When you’re ready to eat, simply spoon the turkey into lettuce leaves and top with your favorite fixings. These wraps are low-carb and packed with protein!

3. Salmon and Sweet Potato Meal Prep

Ingredients:

  • Salmon fillets (grilled or baked)
  • Sweet potatoes (baked or mashed)
  • Steamed green beans or asparagus
  • Lemon wedges for a fresh burst of flavor

Prep Tip: Bake the salmon and sweet potatoes in the oven at the same time to save on cooking. Portion out the salmon and sweet potatoes into your containers, adding the green beans or asparagus as a side. This meal is rich in omega-3s heal and high-quality protein.

4. Egg White & Veggie Scramble Bowls

Ingredients:

  • Egg whites (or whole eggs for more fat)
  • Spinach, mushrooms, bell peppers and onions
  • Shredded cheese (optional)
  • Avocado or a side of whole-grain toast

Prep Tip: Scramble your egg whites with veggies, then portion them into containers for quick breakfasts or post-workout meals. This is a great high-protein meal that keeps you feeling full without weighing you down.

5. Greek Yogurt Parfaits

Ingredients:

  • Non-fat Greek yogurt
  • Fresh berries or fruits of choice
  • Granola or almonds
  • A drizzle of honey or maple syrup

Prep Tip: Layer Greek yogurt with fresh fruit and granola in mason jars or airtight containers. These make an excellent on-the-go breakfast or snack that’s packed with protein and probiotics.

6. Cottage Cheese & Veggie Snack Packs

Ingredients:

  • Cottage cheese (or dairy-free alternative)
  • Carrot sticks, cucumber slices and cherry tomatoes
  • A sprinkle of chia seeds or sunflower seeds

Prep Tip: Portion out the cottage cheese into individual containers and pair it with pre-sliced veggies. Cottage cheese is not only high in protein but also a great source of calcium. This meal is a quick snack or a light meal option.

7. Beef Stir-Fry with Brown Rice

Ingredients:

  • Lean beef strips (or chicken)
  • Bell peppers, onions and snap peas
  • Brown rice or cauliflower rice for a low-carb version
  • Soy sauce or a homemade stir-fry sauce

Prep Tip: Stir-fry the beef and veggies in a bit of sesame oil, then portion them into containers with brown rice. This meal is high in protein and fiber, keeping you satisfied for hours.

8. Chickpea & Spinach Salad with Grilled Chicken

Ingredients:

  • Chickpeas (canned or cooked)
  • Grilled chicken breast
  • Fresh spinach, cherry tomatoes, cucumber and red onion
  • Olive oil, lemon juice and balsamic vinegar dressing

Prep Tip: Simply mix the chickpeas and veggies, top with grilled chicken, and drizzle with dressing. It’s a refreshing salad that’s loaded with protein and fiber.

9. Protein-Packed Smoothie Bags

Ingredients:

  • Protein powder (whey, plant-based or collagen)
  • Spinach or kale
  • Frozen fruit (berries, mango or banana)
  • Chia seeds or flaxseeds

Prep Tip: Create smoothie bags by pre-portioning protein powder, greens and fruit into freezer bags. In the morning, just blend with water, almond milk or coconut water. This is the easiest way to get a protein boost first thing in the day or as a post-workout shake.

10. Tofu & Veggie Stir-Fry with Rice Noodles

Ingredients:

  • Firm tofu (pressed and cubed)
  • Rice noodles or soba noodles
  • Mixed vegetables (broccoli, carrots, bell peppers and snow peas)
  • Tamari or soy sauce, garlic and ginger

Prep Tip: Sauté tofu until crispy and golden, then stir-fry with vegetables and cooked noodles. This plant-based dish is rich in protein, and the flavors of garlic, ginger and soy sauce make it incredibly satisfying.

Take Control of Your Nutrition at Method Health Club

Don’t let busy days get in the way of your nutrition goals. With these high-protein meal prep ideas, you can take control of your meals and feel your best, no matter how packed your schedule gets. At Method Health Club, we’re committed to helping you achieve your fitness goals, both in and out of the gym. Start prepping today and make your health a priority!

Join us at Method Health Club for more expert advice, tailored fitness and nutrition coaching and a community that supports your wellness journey every step of the way.