My 12 Favorite High-Protein Meal Preps
I’ve realized that the secret to not raiding the snack drawer at 3:00 PM is actually pretty simple: eat more protein at lunch.
But I’m also not about to spend every single evening hovering over a stove. That’s where these recipes come in (hello, too busy driving kids to all the things).
These recipes are the ones I make in big batches on the weekend so that I can just grab a container and go. They’re filling, they reheat beautifully, and most importantly, they actually taste like a real meal, not “diet food.”
Teriyaki Chicken Bowl
You can prep the chicken and veggies in one go, and it stays perfectly juicy even after a trip through the microwave. Prep a batch of rice or quinoa to go with it!
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Cowboy Stew
If you need a meal that can survive a rough winter (or just a really busy week), this is it. It’s packed with meat and beans, making the protein count impressive, and the flavor only gets deeper as it sits in the fridge.
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Greek Turkey Burgers
Turkey burgers can sometimes be…well, boring. These are loaded with feta and spinach to keep them incredibly moist. I like to prep a big batch of the patties and eat them over a salad or in a wrap throughout the week. They’re a lean protein powerhouse that actually has flavor.
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Healthy Ground Turkey Tacos
I like to make a massive batch of this on Sunday to use in taco salads all week long. It’s way better than using a store-bought seasoning packet. It’s a staple for a reason—everyone likes it, and it never fails.
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Sheet Pan Pesto Chicken
Sheet pan meals were practically invented for meal prep, and this pesto version is a total winner. You get your protein and your veggies all on one tray, and the pesto keeps the chicken from drying out when you reheat it. It’s fresh, green, and feels much fancier than a “leftover” has any right to be.
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Sweet Hawaiian Crockpot Chicken
Th chicken, bell peppers, and onions all simmer together in the slow cooker in that signature sweet and tangy sauce. It’s the kind of high-protein, all-in-one container meal that makes you the envy of the office breakroom.
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Vegan Casserole with Barley and Vegetables
For the plant-based prep days, this casserole is a lifesaver. These “sturdy” grains hold up way better than rice over several days, and they provide a surprising amount of protein and fiber. It’s a dense, hearty dish that proves you don’t always need meat to hit your protein goals.
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Ground Turkey Soup with Beans & Spinach
This soup is light but deceptive – between the lean turkey and the white beans, the protein count is actually quite high. It’s the perfect “reset” meal for when you want something healthy but substantial. Plus, it freezes beautifully, so I usually keep a few jars stashed for “emergency” lunches.
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Crockpot Salsa Chicken
This is the most versatile taco meat you’ll ever meet. It’s basically a blank canvas for tacos, burrito bowls, or even topping a baked potato. It’s high-protein efficiency at its finest.
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Beef Chili With Beans
I know there is debate about beans vs. no beans in chili, but using beans gives you bonus protein, plus fiber! It’s one of those rare meals that actually tastes better on Wednesday than it did on Sunday.
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Air Fryer Meatballs
These meatballs are like little protein nuggets that you can pop into any meal. Using the air fryer gives them a great texture without the mess of stovetop frying. I’ll often prep a double batch and freeze half – you can cook them straight from frozen.
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BBQ Chicken Bowl
This is the holy grail of meal prepping. It has everything you want in one container: smoky BBQ chicken, hearty beans, and corn. It’s a colorful, flavor-packed bowl that makes everyone at the office jealous when they smell it.
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