Easy High Protein Low Calorie Meal Prep
These Meal Prep High Protein Recipes are delicious ways to get more protein in your diet – you'll love these healthy meals and snack ideas!
High Protein Meals
Need to add more protein to your diet? It doesn't have to be all boring old chicken breasts and protein bars! I put together some of my favourite recipes that are high in protein and great for meal prep so you can stay full for longer, build up some muscle and stay energized throughout the day. From breakfast to lunch, dinner and snacks, you'll love all these recipes – all of which are great for meal prep.
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Frequently Asked Questions
How much protein do you need in a day?
The amount of protein you need depends on your body weight, gender and activity level. Generally, the standard is about 46 grams a day for women and 56 grams a day for men, but it all depends on your lifestyle and activity level. The more active you are and the more calories and fat you burn, the more protein you'll need to keep your body nourished and help it heal!
What are 3 foods that are high in protein?
There are tons of foods that are high in protein, with both animal and plant-based options. Three animal-based foods that are high in protein include boneless skinless chicken breasts, extra-lean ground beef and salmon. Plant-based options that are high in protein include lentils, tofu and tempeh.
Are high-protein meals good for weight loss?
Adding more protein into your diet will make you feel full for longer so you can avoid overeating, boost your metabolism and help you build lean muscle in combination with exercise. When you combine a high-protein diet with overall healthy habits and exercise, you'll be able to live a healthier lifestyle and likely lose weight in the process.
Watch how to make some of these recipes on YouTube!
High Protein Breakfasts
Start the morning on the right foot with these high protein breakfasts! Whether you prefer something sweet like these Banana Oatmeal Breakfast Cookies or something savoury like this Sweet Potato Hash, there's something for everyone in this list.
Baked Eggs 5 Ways {Meal Prep Breakfast!}
30 minutes
Learn how to make Baked Eggs 5 Ways in the oven! Try different flavours like ham and asparagus, broccoli cheddar and mushroom spinach.
Make this recipe
Calories: 160 kcal | Carbohydrates: 1 g | Protein: 11 g | Fat: 12 g | Saturated Fat: 5 g | Cholesterol: 338 mg | Sodium: 159 mg | Potassium: 121 mg | Sugar: 1 g | Vitamin A: 595 IU | Calcium: 49 mg | Iron: 1.5 mg
The Fluffiest Protein Pancakes {4 Ingredients!}
20 minutes
These fluffy Protein Pancakes are a healthier spin on the breakfast-food favourite and super easy to make – you only need four ingredients!
Make this recipe
Calories: 249 kcal | Carbohydrates: 22 g | Protein: 30 g | Fat: 6 g | Saturated Fat: 3 g | Cholesterol: 91 mg | Sodium: 180 mg | Potassium: 477 mg | Fiber: 2 g | Sugar: 10 g | Vitamin A: 125 IU | Vitamin C: 5 mg | Calcium: 234 mg | Iron: 1 mg
Crockpot Breakfast Casserole
4 hours 20 minutes
This Crockpot Breakfast Casserole is a delicious make-ahead breakfast option for meal prep or for big family gatherings. Dump frozen hash browns, bacon, eggs and veggies in the slow cooker – it's so easy!
Make this recipe
Calories: 486 kcal | Carbohydrates: 14 g | Protein: 31 g | Fat: 34 g | Saturated Fat: 12 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 12 g | Cholesterol: 614 mg | Sodium: 965 mg | Potassium: 549 mg | Fiber: 2 g | Sugar: 5 g | Vitamin A: 2150 IU | Vitamin C: 118.8 mg | Calcium: 210 mg | Iron: 3.8 mg
Sweet Potato Hash {Whole 30}
40 minutes
This Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it's Whole 30 friendly!
Make this recipe
Calories: 352 kcal | Carbohydrates: 26 g | Protein: 27 g | Fat: 16 g | Saturated Fat: 4 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 7 g | Cholesterol: 76 mg | Sodium: 433 mg | Potassium: 718 mg | Fiber: 5 g | Sugar: 9 g | Vitamin A: 13900 IU | Vitamin C: 267.3 mg | Calcium: 50 mg | Iron: 2.2 mg
Banana Oatmeal Breakfast Cookies {High Protein}
45 minutes
These Banana Oatmeal Breakfast Cookies are packed with protein and fibre, and come together with just 4 ingredients. Plus, they can be frozen for meal prep!
Make this recipe
Calories: 142 kcal | Carbohydrates: 12 g | Protein: 6 g | Fat: 9 g | Saturated Fat: 1 g | Cholesterol: 14 mg | Sodium: 8 mg | Potassium: 103 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 56 IU | Vitamin C: 2 mg | Calcium: 26 mg | Iron: 2 mg
Protein Oatmeal {Meal Prep Breakfast}
20 minutes
This Protein Oatmeal is the ultimate meal prep breakfast – it's high in fibre and protein with 18g of protein and your favourite toppings.
Make this recipe
Calories: 296 kcal | Carbohydrates: 30 g | Protein: 18 g | Fat: 12 g | Saturated Fat: 1 g | Cholesterol: 15 mg | Sodium: 351 mg | Potassium: 214 mg | Fiber: 5 g | Sugar: 1 g | Vitamin A: 63 IU | Calcium: 361 mg | Iron: 4 mg
High Protein Salads and Wraps
These high protein salads and wraps make excellent lunches. Most of the recipes are low carb and some are even inspired by restaurant faves so you can make a healthy meal that'll curb your cravings for junk food!
Big Mac Salad Jars {Meal Prep, Low Carb}
30 minutes
These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!
Make this recipe
Calories: 426 kcal | Carbohydrates: 15 g | Protein: 29 g | Fat: 28 g | Saturated Fat: 10 g | Polyunsaturated Fat: 5 g | Monounsaturated Fat: 8 g | Trans Fat: 0.03 g | Cholesterol: 92 mg | Sodium: 1041 mg | Potassium: 422 mg | Fiber: 2 g | Sugar: 9 g | Vitamin A: 1050 IU | Vitamin C: 19 mg | Calcium: 40 mg | Iron: 3.1 mg
Ahi Tuna Salad with Sesame Ginger Dressing
30 minutes
This Ahi Tuna Salad is a colourful dish served with seared tuna steaks, sliced avocado, crunchy wontons and a delicious sesame ginger dressing.
Make this recipe
Calories: 454 kcal | Carbohydrates: 24 g | Protein: 32 g | Fat: 27 g | Saturated Fat: 4 g | Cholesterol: 43 mg | Sodium: 361 mg | Potassium: 1280 mg | Fiber: 10 g | Sugar: 11 g | Vitamin A: 23313 IU | Vitamin C: 31 mg | Calcium: 156 mg | Iron: 4 mg
Broccoli Salad {High Protein + Meal Prep}
50 minutes
This High Protein Broccoli Salad is perfect for meal prep – it's so filling with lentils, bacon and quinoa in a creamy dressing!
Make this recipe
Calories: 443 kcal | Carbohydrates: 34 g | Protein: 15 g | Fat: 29 g | Saturated Fat: 9 g | Polyunsaturated Fat: 10 g | Monounsaturated Fat: 8 g | Trans Fat: 1 g | Cholesterol: 39 mg | Sodium: 665 mg | Potassium: 647 mg | Fiber: 8 g | Sugar: 11 g | Vitamin A: 3210 IU | Vitamin C: 63 mg | Calcium: 149 mg | Iron: 3 mg
Balsamic Grilled Chicken and Arugula Salad
40 minutes
This Grilled Balsamic Chicken Arugula Salad is low-carb with a balsamic dressing that doubles as a marinade – it's ready in just 30 minutes!
Make this recipe
Calories: 558 kcal | Carbohydrates: 51 g | Protein: 32 g | Fat: 26 g | Saturated Fat: 5 g | Trans Fat: 1 g | Cholesterol: 82 mg | Sodium: 913 mg | Potassium: 1133 mg | Fiber: 6 g | Sugar: 28 g | Vitamin A: 22151 IU | Vitamin C: 15 mg | Calcium: 192 mg | Iron: 2 mg
Low Carb Burger in a Bowl
35 minutes
This Low Carb Burger in a Bowl is inspired by Five Guys and is a healthier, lower calorie option for burger night – cheese and bacon included!
Make this recipe
Calories: 392 kcal | Carbohydrates: 10 g | Protein: 37 g | Fat: 22 g | Saturated Fat: 10 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 7 g | Trans Fat: 1 g | Cholesterol: 116 mg | Sodium: 952 mg | Potassium: 720 mg | Fiber: 2 g | Sugar: 6 g | Vitamin A: 858 IU | Vitamin C: 16 mg | Calcium: 246 mg | Iron: 4 mg
Mexican-Inspired Chicken Lettuce Wraps {Low Carb}
35 minutes
These Low Carb Mexican-inspired Chicken Lettuce Wraps make the perfect 30 minute healthy dinner idea, and the chicken works well for meal prep!
Make this recipe
Calories: 280 kcal | Carbohydrates: 10 g | Protein: 31 g | Fat: 12 g | Saturated Fat: 3 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 6 g | Cholesterol: 85 mg | Sodium: 421 mg | Potassium: 459 mg | Fiber: 3 g | Sugar: 6 g | Vitamin A: 2700 IU | Vitamin C: 141.1 mg | Calcium: 70 mg | Iron: 2 mg
Garlic Chicken Collard Wraps {Low-Carb}
30 minutes
These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!
Make this recipe
Calories: 449 kcal | Carbohydrates: 7 g | Protein: 11 g | Fat: 43 g | Saturated Fat: 5 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 34 g | Trans Fat: 1 g | Cholesterol: 24 mg | Sodium: 75 mg | Potassium: 466 mg | Fiber: 5 g | Sugar: 2 g | Vitamin A: 3680 IU | Vitamin C: 36 mg | Calcium: 115 mg | Iron: 1 mg
PF Chang's Lettuce Wraps {Perfect Copycat}
30 minutes
These copycat PF Chang's Chicken Lettuce Wraps are made with ground chicken, mushrooms and water chestnuts – they're healthy and low carb!
Make this recipe
Calories: 366 kcal | Carbohydrates: 15 g | Protein: 31 g | Fat: 20 g | Saturated Fat: 5 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 8 g | Cholesterol: 87 mg | Sodium: 704 mg | Potassium: 674 mg | Fiber: 3 g | Sugar: 6 g | Vitamin A: 2500 IU | Vitamin C: 14.9 mg | Calcium: 50 mg | Iron: 2.3 mg
High Protein Meal Prep Bowls
One way to stay on track of any diet is to meal prep. These high protein meal prep bowls make eating healthy so much easier! They all come together fast and will last in your fridge for several days.
Sheet Pan Greek Chicken Meal Prep Bowls
35 minutes
These Sheet Pan Greek Chicken Meal Prep Bowls are a low carb lunch idea with a lemon-oregano marinade, and they're ready in 30 minutes!
Make this recipe
Calories: 309 kcal | Carbohydrates: 9 g | Protein: 30 g | Fat: 17 g | Saturated Fat: 4 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 8 g | Cholesterol: 83 mg | Sodium: 471 mg | Potassium: 470 mg | Fiber: 2 g | Sugar: 3 g | Vitamin A: 950 IU | Vitamin C: 153.5 mg | Calcium: 70 mg | Iron: 1.4 mg
Peanut Chicken Meal Prep Bowls
30 minutes
These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.
Make this recipe
Calories: 386 kcal | Carbohydrates: 17 g | Protein: 30 g | Fat: 24 g | Saturated Fat: 5 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 11 g | Cholesterol: 62 mg | Sodium: 422 mg | Potassium: 589 mg | Fiber: 5 g | Sugar: 8 g | Vitamin A: 6800 IU | Vitamin C: 100.7 mg | Calcium: 50 mg | Iron: 2 mg
Taco Bell Power Bowl
40 minutes
This Taco Bell Power Bowl is the perfect meal prep idea and is a healthier Taco Bell copycat you can easily make at home in about 30 minutes!
Make this recipe
Calories: 451 kcal | Carbohydrates: 62 g | Protein: 24 g | Fat: 14 g | Saturated Fat: 4 g | Cholesterol: 45 mg | Sodium: 852 mg | Potassium: 736 mg | Fiber: 9 g | Sugar: 6 g | Vitamin A: 2070 IU | Vitamin C: 10 mg | Calcium: 80 mg | Iron: 3 mg
Garlic Sesame Instant Pot Chicken Thighs
40 minutes
These Garlic Sesame Instant Pot Chicken Thighs are perfect for your weekly meal prep and they've got the best sticky, sweet sauce!
Make this recipe
Calories: 404 kcal | Carbohydrates: 38 g | Protein: 24 g | Fat: 18 g | Saturated Fat: 4 g | Polyunsaturated Fat: 4 g | Monounsaturated Fat: 4 g | Cholesterol: 88 mg | Sodium: 994 mg | Potassium: 47 mg | Fiber: 2 g | Sugar: 16 g | Vitamin A: 900 IU | Vitamin C: 49.5 mg | Calcium: 30 mg | Iron: 2.2 mg
Ground Turkey Stir Fry
30 minutes
This ground turkey stir fry is the easiest recipe ever! It's low carb too – all you need is ground turkey, bell peppers, carrots and coleslaw mix. It's a great weeknight dinner idea.
Make this recipe
Calories: 237 kcal | Carbohydrates: 18 g | Protein: 30 g | Fat: 6 g | Saturated Fat: 1 g | Cholesterol: 62 mg | Sodium: 369 mg | Potassium: 725 mg | Fiber: 5 g | Sugar: 11 g | Vitamin A: 3737 IU | Vitamin C: 84 mg | Calcium: 68 mg | Iron: 2 mg
Grilled Chicken Satay Meal Prep Bowls
25 minutes
These Grilled Chicken Satay Meal Prep Bowls are super delicious and come together really fast on the BBQ – they're a great lunch option!
Make this recipe
Calories: 303 kcal | Carbohydrates: 8 g | Protein: 30 g | Fat: 16 g | Saturated Fat: 4 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 8 g | Cholesterol: 83 mg | Sodium: 402 mg | Potassium: 391 mg | Fiber: 2 g | Sugar: 4 g | Vitamin A: 1250 IU | Vitamin C: 85 mg | Calcium: 20 mg | Iron: 1.4 mg
Freezer-Friendly Meal Prep: Baked Turkey Meatballs
35 minutes
These Baked Turkey Meatballs are awesome for freezer-friendly meal prep! In this recipe for meatballs in oven, I show you how to include them in low carb meal prep bowls with spiralized zucchini & tomato sauce so you can eat healthy lunches all week!
Make this recipe
Calories: 361 kcal | Carbohydrates: 29 g | Protein: 31 g | Fat: 14 g | Saturated Fat: 4 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 5 g | Cholesterol: 118 mg | Sodium: 790 mg | Potassium: 1292 mg | Fiber: 5 g | Sugar: 12 g | Vitamin A: 900 IU | Vitamin C: 72.6 mg | Calcium: 100 mg | Iron: 4.1 mg
Perfect Hibachi Steak
50 minutes
This Hibachi Steak is just like the kind you get at Benihana Рit's a delicious Japanese-inspired dish served with fried rice and saut̩ed vegetables.
Make this recipe
Calories: 517 kcal | Carbohydrates: 38 g | Protein: 34 g | Fat: 25 g | Saturated Fat: 8 g | Trans Fat: 1 g | Cholesterol: 128 mg | Sodium: 2038 mg | Potassium: 868 mg | Fiber: 3 g | Sugar: 8 g | Vitamin A: 3023 IU | Vitamin C: 15 mg | Calcium: 87 mg | Iron: 4 mg
High Protein Snacks
You can't forget about snacks! These high protein snacks are so filling and taste so much better than a chocolate bar or bag of chips. You can try making easy Protein Balls or even experiment with your own Homemade Beef Jerky!
Protein Balls 5 Ways
50 minutes
These are the easiest ever protein balls, made 5 ways! They're great meal prep snacks, and you can freeze them – try cookie dough, peanut butter, macaroon, brownie or oatmeal raisin.
Make this recipe
Calories: 128 kcal | Carbohydrates: 11 g | Protein: 10 g | Fat: 5 g | Saturated Fat: 3 g | Sodium: 1 mg | Potassium: 56 mg | Fiber: 1 g | Sugar: 3 g | Calcium: 13 mg | Iron: 1 mg
Pumpkin Spice Latte Protein Bars
45 minutes
These Pumpkin Spice Latte Protein Bars are a delicious, healthy snack that's perfect for fall and a skinny, filling version of your favourite Starbucks drink!
Make this recipe
Serving: 1 g | Calories: 277 kcal | Carbohydrates: 28 g | Protein: 19 g | Fat: 11 g | Saturated Fat: 2 g | Cholesterol: 45 mg | Sodium: 68 mg | Potassium: 279 mg | Fiber: 3 g | Sugar: 9 g | Vitamin A: 3831 IU | Vitamin C: 2 mg | Calcium: 151 mg | Iron: 2 mg
Tahini Coconut Energy Protein Bites
20 minutes
These Tahini Coconut Energy Protein Bites are the perfect nut-free, on-the-go snack and contains mostly natural sweeteners like dates!
Make this recipe
Calories: 138 kcal | Carbohydrates: 13 g | Protein: 5 g | Fat: 7 g | Saturated Fat: 2 g | Cholesterol: 9 mg | Sodium: 27 mg | Potassium: 136 mg | Fiber: 1 g | Sugar: 6 g | Vitamin A: 30 IU | Vitamin C: 0.6 mg | Calcium: 63 mg | Iron: 1.3 mg
Nut-Free Funfetti Protein Cookies
22 minutes
These Nut-free Funfetti Protein Cookies are flourless. Made with sunflower butter, whey protein, egg and honey they're healthier, too!
Make this recipe
Calories: 201 kcal | Carbohydrates: 17 g | Protein: 11 g | Fat: 11 g | Saturated Fat: 2 g | Cholesterol: 32 mg | Sodium: 120 mg | Potassium: 61 mg | Sugar: 9 g | Vitamin A: 31 IU | Vitamin C: 1 mg | Calcium: 75 mg | Iron: 1 mg
Homemade Beef Jerky Recipe
This Homemade Beef Jerky recipe is one of the easiest out there, and you don't need a dehydrator – just your oven and a simple marinade make this high protein snack!
Make this recipe
Calories: 108 kcal | Carbohydrates: 8 g | Protein: 14 g | Fat: 2 g | Saturated Fat: 1 g | Cholesterol: 33 mg | Sodium: 650 mg | Potassium: 317 mg | Fiber: 1 g | Sugar: 6 g | Vitamin A: 167 IU | Vitamin C: 1 mg | Calcium: 27 mg | Iron: 2 mg
How to Make a Protein-Packed Healthy Charcuterie Board
20 minutes
This Protein-Packed Healthy Charcuterie Board is a delicious holiday appetizer idea with nutritionally dense, low-calorie ingredients like hard-boiled eggs, lean deli turkey, a variety of cheeses, pickles, hummus and more!
Make this recipe
Calories: 304 kcal | Carbohydrates: 15 g | Protein: 16 g | Fat: 21 g | Saturated Fat: 8 g | Cholesterol: 114 mg | Sodium: 899 mg | Potassium: 406 mg | Fiber: 4 g | Sugar: 8 g | Vitamin A: 934 IU | Vitamin C: 26 mg | Calcium: 191 mg | Iron: 2 mg
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Source: https://thegirlonbloor.com/high-protein-meal-prep-recipes/
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