"Every few months, the internet convinces us of a new health concept we just have to try. In the past, we’ve seen trends like colostrum, powdered greens, and gut health prioritization come and go. Now, protein has quickly risen in the ranks, becoming the most popular wellness trend du jour. Scrolling through social media, you can’t miss the constant emphasis on protein: its health benefits, daily intake recommendations, protein hacks, and high-protein snack recipes (BTW, if you’re still wondering what actually happens when you eat enough protein, we’ve got you covered). The internet worked its magic, and I, like my fellow chronic scrollers, am sold on protein and currently trying to increase my intake.
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However, on busy weeknights when all I want is a quick meal, the boxed mac and cheese in my pantry—completely lacking in protein—tempts me to abandon my protein aspirations. Convenience can turn the most well-intentioned goal into another casualty of social media health trends, joining the graveyard right next to ditching coffee (come on, we all knew that one wouldn’t last) and cold plunging (did we all try this once and never return or was that just me?). Fortunately, there is a solution that allows you to enjoy fast and easy protein-packed dinners all week long: high-protein meal prep. Another trend you’ve likely encountered online, meal prepping is the ultimate hack for integrating health goals into your hectic everyday life. Below, we’ve rounded up our top high-protein meal prep recipes that are far more exciting than basic chicken and veggies.
1. Chicken Stir-Fry
Chicken stir fry is the way to go if you need to whip up a healthy and filling meal in a pinch. Requiring just chicken, veggies, and a sweet-savory sauce, this delicious meal comes together in only 30 minutes.
2. Shawarma Wraps
The Mediterranean diet is all the rage these days, and this chicken shawarma wrap recipe makes it easy to understand why. IMO, you could wrap anything in pita and it would taste incredible, but the spiced chickpeas, hummus, spicy zhoug, and fresh veggies are genuinely next level.
3. Crunchy Roll Bowls
If your default dinner when you’re too tired to cook is sushi takeout, try this meal-prep crunchy roll bowl recipe. Requiring just 30 minutes to make, this high-protein dinner will be finished even quicker than it takes for something to be delivered. If you are making this ahead of time, wait to add the cucumber, jalapeño, spicy mayo, and fried onions until right before you eat so everything stays nice and crunchy.
4. Greek Lamb Meatballs Bowls
Greek meatballs are the ideal protein to have on hand because there is so much you can do with them. Add them to a bowl like in this recipe, fold them into a wrap, or toss them into a Mediterranean-inspired pasta dish. They’re an easy (and gluten-free) way to add protein to your meals all week.
5. Enchilada Stuffed Sweet Potatoes
Meat is not a must for high-protein recipes. This vegetarian stuffed sweet potato recipe swaps meat for black beans and boasts 20 grams of protein per serving. To meal prep, bake the sweet potatoes up to five days in advance and store them in an airtight container in the fridge.
6. Greek Salad With Chickpeas
A Greek chickpea salad may as well have a star on the meal-prep walk of fame because it’s a tried and true favorite. It couldn’t be easier to make, and the salad continues to soak up flavor all week long, making it even better as it sits in your fridge.
7. Stuffed Bell Peppers
Stuffed bell peppers are a great comfort meal when you need something warm and filling at the end of a long day. Plus, the Italian sausage in this recipe packs lots of protein to help you reach your daily intake goals. These stuffed bell peppers will last up to four days in the fridge and can be re-heated easily by popping them in the microwave or oven.
8. Honey Lemon Salmon & Broccolini
Sometimes, nothing hits like a simple but flavorful salmon dinner, and this sheet pan honey lemon salmon is just that. Serve it with broccolini and rice for a high-protein meal that’s equal parts healthy and tasty.
9. Honey Sriracha Glazed Meatballs
After you try these mouthwatering sweet and spicy glazed meatballs, you will make them on repeat. If you’re weary about the amount of spice in this recipe, simply cut the amount of sriracha in half (or back it down even more if you’re a spice wimp like me).
10. Spicy Chickpea Quinoa Bowls
Chickpea quinoa bowls are protein-packed, perfect for meal prep, and super quick to make. Drizzle some of the lemony tahini dressing on top of your bowl for the best finishing touch.
11. Mason Jar Salad
These high-protein meal prep salad jars are great for on-the-go lunches. Whether you’re taking them into the office or to a weekend picnic in the park, they’re neatly packed and ready for you to eat. Pro-tip: Pour your dressing in first so the rest of your ingredients don’t get soggy.
12. Protein Power Salad
This vegan power protein salad includes an impressive 30 grams of protein per serving. Thanks to the combination of quinoa, kidney beans, chickpeas, and edamame, you will fuel your body with the protein it needs to get through the day.
13. Turkey Chili
Nothing romanticizes a rainy day or a bout of sickness like a steaming bowl of chili. Thanks to generous helpings of lean ground turkey, kidney beans, and corn, this recipe has plenty of protein to keep you full and satisfied for hours.
14. Pressure Cooker Crispy Chicken Carnitas
These crispy chicken carnitas are a fridge staple that can be included in a variety of different recipes during the week. Use them to make tacos or burritos, add them to a bowl, or even throw them into your morning egg scramble. Made in a pressure cooker, they only take 40 minutes to prepare, providing you with plenty of protein for the rest of your week.
15. Shrimp Taco Bowls
Shrimp tacos are a fantastic weeknight lunch or dinner, and these bowls ensure you don’t have to worry about a soggy tortilla ruining your leftovers. They are a light and healthy meal that provides tons of protein.
16. Fiesta Chicken Rice Bowl
I don’t know anyone who doesn’t love a chicken and rice bowl loaded with Tex-Mex flavors. You will fall in love with this flavorful twist on a classic chicken and rice meal prep. Reheat the ingredients on the stove or pour a tablespoon of water over the top before you microwave them to avoid dryness.
17. Spicy Chicken and Sweet Potato Bowl
This recipe creates a nutritious and delicious bowl with chicken, sweet potatoes, broccoli, avocado, and seasonings. It only takes 45 minutes to prepare, and you’ll have protein-packed dinners for the entire week.
18. Almond Butter, Strawberry & Banana Overnight Oats with Chia
Meal prepping breakfast ensures you’re not choosing between getting to work on time and enjoying the most important meal of the day. Overnight oats are an amazing way to start your morning with lots of protein, and you can customize the toppings to create your dream breakfast.
19. One Pan Italian Sausage & Veggies
One-pan meal prep recipes are the best because you don’t need to deal with dishes piling up in your sink throughout the week. This sheet pan recipe creates a well-rounded dinner with Italian sausage, zucchini, carrots, red peppers, potatoes, and broccoli.
20. Egg Bites
If you’re like me and can’t step into a Starbucks without buying their egg bites, you will be shocked to learn how easy they are to make at home. You only need 30 minutes to make 12 servings of egg bites, which will give you a tasty start to your mornings all week.
Lauren Blue, Lifestyle Staff Writer
As a Lifestyle Staff Writer for The Everygirl, Lauren ideates and writes content for every facet of our readers’ lives. Her articles span the topics of home decor, delicious recipes, hobbies, travel itineraries—and everything in between. When she isn’t testing the latest TikTok trend, she can be found scouring Instagram for beautiful homes to feature on the site.