High-Protein Meal Prep: 10 Easy Recipes With 35 g+ Protein
High-protein meal prep made simple: a weekly prep plan, 10 easy recipes with protein and calories, storage times and how to keep meals interesting.
By Ayoub Farid · · 2 min read
Meal prep is the easiest way to eat high-protein meals on busy days. One or two hours on Sunday can cover most lunches for the week.
Key takeaways
- The formula: 120–180 g cooked protein + ½–1 cup carbs + 1–2 cups vegetables + 1–2 tbsp sauce.
- That lands most containers around 450–600 kcal and 35–50 g protein.
- Cooked meals keep 3–4 days in the fridge; fish is best within 1–2 days.
- Change sauces and spices to avoid boredom while keeping the same base.
The simple formula
Each container = protein (120–180 g cooked) + carb (½–1 cup) + vegetables (1–2 cups) + sauce (1–2 tbsp).
That typically lands around 450–600 kcal and 35–50 g protein.
10 meal prep ideas
| Meal | Protein | Calories |
|---|---|---|
| Chicken, rice and broccoli with teriyaki | ~45 g | ~520 |
| Turkey chili with beans | ~40 g | ~480 |
| Salmon, roasted potatoes and green beans | ~38 g | ~560 |
| Beef and veggie stir-fry with noodles | ~40 g | ~580 |
| Greek chicken bowls (quinoa, cucumber, tzatziki) | ~45 g | ~550 |
| Egg-white and veggie muffins + fruit | ~30 g | ~350 |
| Shrimp burrito bowls (rice, black beans, salsa) | ~38 g | ~520 |
| Tofu and edamame peanut noodles | ~35 g | ~560 |
| Lentil and chicken sausage soup | ~35 g | ~450 |
| Overnight protein oats (breakfast) | ~35 g | ~400 |
A 90-minute prep plan
- Oven on (200°C / 400°F): chicken breasts and trays of vegetables and potatoes.
- Stovetop: rice or quinoa; a pot of chili or soup.
- While things cook: mix 2 sauces (e.g. yogurt-garlic and soy-ginger).
- Portion into 4–5 containers; label with the day.
Storage
- Cooked chicken, beef and grains: 3–4 days in the fridge.
- Fish: best within 1–2 days.
- Soups, chili and stews freeze well for 2–3 months.
Keep it interesting
Prep the same protein but change sauces and spices: Mexican (cumin, salsa), Greek (oregano, lemon, tzatziki), Asian (soy, ginger, sesame).
Track it
Photograph one container in Nutora and log it; for the rest of the week, set servings to 1. Related: protein in chicken breast, high-protein foods, healthy lunch ideas for work.
Frequently asked questions
How long does meal prep last in the fridge?
Most cooked meals keep 3–4 days; fish is best within 1–2 days.
Is meal prep good for weight loss?
Yes, it makes portion control and protein targets easy on busy days.
What's the cheapest high-protein meal prep?
Chicken thighs, eggs, lentils, beans, canned tuna and Greek yogurt are budget-friendly.
Can I freeze meal prep?
Soups, chili, stews and cooked grains freeze well; salads and crispy foods don't.
Track it with a photo
Snap your meal, see the calories
Nutora's AI estimates calories, protein, carbs and fat from a photo of your plate and tracks them against your daily goal. Download on iPhone and iPad with a 3-day free trial.
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