High-Protein Meal Prep Examples

Discover 3 easy and diverse high-protein meal prep ideas for your week.
By Taylor

Examples of High-Protein Meal Prep for the Week

When it comes to maintaining a healthy diet, meal prep can be a game-changer, especially if you’re aiming to increase your protein intake. Meal prepping not only saves time but also helps you make healthier choices throughout the week. Here are three diverse examples of high-protein meal prep that you can easily whip up!

1. Chicken and Quinoa Power Bowls

Context:

This meal prep idea is perfect for those busy weekdays when you need a filling, nutritious lunch or dinner that keeps you energized.

For this meal prep, you’ll combine grilled chicken with quinoa and a variety of colorful veggies. This meal is not only high in protein but also packed with fiber and essential nutrients.

Ingredients:

  • 2 cups cooked quinoa
  • 4 grilled chicken breast halves (about 1.5 lbs)
  • 2 cups spinach
  • 1 cup cherry tomatoes, halved
  • 1 bell pepper, diced
  • 1 avocado, sliced
  • Olive oil, lemon juice, salt, and pepper for dressing

Instructions:

  1. Cook quinoa according to package instructions. Allow to cool.
  2. Season chicken breasts with your choice of spices and grill until fully cooked. Let them rest before slicing.
  3. In meal prep containers, divide cooked quinoa evenly.
  4. Top each container with sliced grilled chicken, spinach, cherry tomatoes, bell pepper, and avocado.
  5. Drizzle with olive oil and lemon juice, and season with salt and pepper.
  6. Store in the fridge for up to 4 days.

Notes:

Feel free to swap out the chicken for turkey or tofu for a vegetarian option. You can also mix in any other vegetables you enjoy. This meal is easily customizable!

2. Veggie and Bean Chili

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Great for those who prefer plant-based meals, this high-protein chili is not only hearty and satisfying but also perfect for batch cooking.

Packed with different types of beans, vegetables, and spices, this chili is loaded with protein and fiber, making it a wholesome meal choice.

Ingredients:

  • 1 can black beans (15 oz), drained and rinsed
  • 1 can kidney beans (15 oz), drained and rinsed
  • 1 can chickpeas (15 oz), drained and rinsed
  • 1 can diced tomatoes (28 oz)
  • 1 bell pepper, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 2 cups vegetable broth

Instructions:

  1. In a large pot, sauté the onion and garlic until softened.
  2. Add bell pepper and cook for an additional 3-4 minutes.
  3. Stir in the chili powder and cumin, cooking for another minute.
  4. Add in the black beans, kidney beans, chickpeas, diced tomatoes, and vegetable broth.
  5. Bring to a boil, then reduce heat and let simmer for 20-30 minutes.
  6. Let cool before portioning into containers.
  7. Store in the fridge for up to 5 days or freeze for later.

Notes:

You can add ground turkey for extra protein or include more vegetables like zucchini or corn. Adjust the spices to your preference for a milder or spicier chili.

3. Greek Yogurt Parfait Jars

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These parfait jars are ideal for breakfast or a healthy snack. They are quick to prepare and can be made for the entire week, providing a protein-packed start to your day.

Using Greek yogurt as a base, this parfait is layered with fruits and granola, making it a delicious and nutritious option.

Ingredients:

  • 4 cups Greek yogurt (plain or flavored)
  • 2 cups mixed berries (strawberries, blueberries, raspberries)
  • 1 cup granola
  • Honey or maple syrup (optional)

Instructions:

  1. In a mason jar, start by adding 1 cup of Greek yogurt at the bottom.
  2. Layer with ½ cup of mixed berries on top.
  3. Add a layer of granola (about ¼ cup).
  4. Repeat the layers until the jar is filled, finishing with a layer of berries on top.
  5. If desired, drizzle a little honey or maple syrup on top.
  6. Seal the jars and store them in the fridge for up to 5 days.

Notes:

You can vary the fruits based on what’s in season or your personal preference. This is also a great way to incorporate nuts or seeds for added crunch and nutrition.

With these examples of high-protein meal prep for the week, you’ll be well on your way to enjoying delicious and nutritious meals that fit your lifestyle. Happy prepping!