High-protein meals are a fantastic way to keep your energy levels up and your hunger at bay. Whether you’re hitting the gym, looking to lose weight, or just want to maintain a balanced diet, meal prepping can be a game-changer. Here are three diverse examples of high-protein meal prep ideas that are easy to make and delicious to enjoy throughout the week.
This vibrant salad is perfect for meal prep because it holds up well in the fridge and is packed with protein from quinoa and black beans. It’s an excellent choice for a quick lunch or a side dish at dinner.
Begin by rinsing 1 cup of quinoa and boiling it in 2 cups of water. Once it reaches a boil, reduce the heat to a simmer and cover for about 15 minutes until the water is absorbed. While the quinoa cooks, drain and rinse a can of black beans. After the quinoa is ready, let it cool, then combine it with the black beans, 1 chopped bell pepper, 1/2 cup of corn, and a handful of chopped cilantro.
For the dressing, whisk together 1/4 cup of olive oil, the juice of 2 limes, 1 teaspoon of cumin, salt, and pepper to taste. Pour the dressing over the salad and mix well. This salad can be stored in airtight containers for up to 5 days in the fridge.
Notes: You can add grilled chicken or diced avocado for an extra protein boost. Feel free to swap in any vegetables you have on hand!
This meal is perfect for those who prefer a hearty dinner option that’s both filling and nutritious. Baking chicken breasts with sweet potatoes gives you a complete meal that’s easy to prep in advance.
Start by preheating your oven to 400°F (200°C). While the oven heats, take 4 boneless, skinless chicken breasts and season them with salt, pepper, and your favorite herbs (like rosemary or thyme). On a baking sheet, arrange the chicken breasts and add 2 peeled and chopped sweet potatoes. Drizzle everything with olive oil and toss to coat. Bake for about 25-30 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
Once done, portion the chicken and sweet potatoes into meal prep containers. This dish is great for lunch or dinner and can be stored in the fridge for up to 4 days.
Notes: You can easily switch up the seasoning or add veggies like broccoli or asparagus to the baking sheet for more variety.
This high-protein breakfast idea is not only delicious but also super easy to prepare. Greek yogurt is an excellent source of protein, and when paired with fruits and granola, it makes for a balanced meal.
In a mason jar or container, start with 1 cup of plain Greek yogurt at the bottom. Layer in 1/2 cup of your choice of fresh berries (like strawberries, blueberries, or raspberries) on top of the yogurt. Next, add 1/4 cup of granola for crunch. Repeat the layers until you fill the jar, finishing with a few berries on top.
These parfaits can be made in advance and stored in the fridge for up to 3 days. They’re portable and perfect for busy mornings!
Notes: You can switch up the fruits according to the season or even add a drizzle of honey or a sprinkle of nuts for added flavor and protein.