11+ Flavorful High Protein Meal Prep Ideas

No matter what type of lifestyle you lead, incorporating high protein meals into your diet is important to keep your body functioning at a high level. 

Our bodies use protein to build and repair body tissues, make enzymes, hormones, and functions as the building blocks of bones, blood, skin, cartilage, and muscles. Consuming more protein also keeps us fuller longer because it reduces the level of the hunger hormone ghrelin. (1)

As protein-eating carnivores, we've scoured the internet for a list of the most delicious and versatile high protein meal prep ideas for living a healthy lifestyle. Continue reading to plan your meals ahead of time before the next work week begins. 

1. Peanut Chicken Wrap 

High Protein Peanut Chicken Wrap

The most important element to meal prepping food is making sure that it's easy. These wraps are a simple and healthy meal prep idea full of protein and flavor. Soft flour tortillas are packed with seasoned chicken, crunchy coleslaw and rich peanuts with a tangy homemade sauce. 

Prep Time: 15 minutes

Total Time: 15 minutes


  • Serving Size: 1 wrap
  • Calories: 648
  • Protein 33.6g 

Find full peanut chicken wrap recipe on Simply Whisked.

2. Asian Glazed Meatballs with Zucchini Noodles  

Asian Glazed Meatballs with Zucchini Noodles

This high protein meal prep recipe is great for making in large batches and is good all week long. It's also low in carbs and gluten-free. The sauce is a mix of Asian inspired ingredients including ginger, soy sauce, and garlic which makes for a flavorful dish. 

Prep Time: 30 minutes

Total Time: 1 hour


  • Serving Size: 0.2 of recipe
  • Calories: 336
  • Protein 34g 

Find full asian glazed meatballs with zucchini noodles meal prep recipe on Kirbie Cravings. 

3. Mongolian Chicken

Mongolian Chicken

This recipe is a unique take on Mongolian chicken. Crispy slices of chicken breast are stir fried in a sweet and savory sauce. It's packed with protein from the chicken as well as flavor. 

Prep Time: 10 minutes

Total Time: 30 minutes 


  • Serving Size: 4 pieces 
  • Calories: 452
  • Protein: 32g 

Find full asian glazed meatballs with zucchini noodles meal prep on Dinner at The Zoo.

4. Salmon and Asparagus in Garlic Lemon Butter Sauce 

Salmon and Asparagus in Garlic Lemon Butter Sauce

If you like quick and efficient meal prep times, this one is for you. This easy garlic butter salmon meal prep with asparagus is a simple way to guide yourself into a healthier lifestyle. It's low carb and packed with vitamins, nutrients, and of course protein. 

Prep Time: 10 minutes

Total Time: 20 minutes 


  • Serving Size: 1 meal prep container  
  • Calories: 609
  • Protein: 42g

Find full 15-minute meal prep salmon and asparagus in garlic lemon butter sauce on Eat Well 101.

5. Taco Lunch Bowls 

Taco Lunch Bowls

If you're craving Mexican food, this one is for you. These healthy taco lunch bowls are flavorful, filling, and simple to make. They are packed with protein, rice, and fresh vegetables to give you a well rounded meal that will you keep you fuller longer. If you like, you can also top it off with lime juice, fresh herbs, sliced avocado, and sour cream for an extra layer of flavor!

Prep Time: 20 minutes

Total Time: 1 hour

    Find full taco lunch bowl meal prep recipe on My Life After Dairy.

     6. Greek Meatball Mezze Bowls 

    Greek Meatball Mezze Bowls

    These Mediterranean inspired bowls include a variety of textures and flavors, not to mention they are packed with protein. To make assembly even easier, look for pre-made tzatziki sauce near the specialty cheeses and dips at your local grocery store. It'll make things that much easier! Or you can also use plain yogurt and make your own. Either way, both are a great source of protein. 

    Prep Time: 15 minutes

    Total Time: 35 minutes 


    • Serving Size: 2 1/2 cups
    • Calories: 392
    • Protein: 32.4g

    Find full 1 greek mezze bowl meal prep recipe on Eating Well.

    7. Spicy Instant Pot Pulled Pork Bowls  

    Spicy Pulled Pork Meal Prep Bowls

    If you have more free time to meal prep, this recipe is for you. The good thing about this recipe is that you can make a big batch of pulled pork, which is good for many meals throughout the week. It's also gluten-free, paleo and a delicious lunch that is paired well with sweet potatoes. 

    Prep Time: 20 minutes

    Total Time: 1 hr 40 minutes


    • Serving Size: 1 bowl
    • Calories: 313
    • Protein: 17g

    Find full spicy pulled pork meal prep recipe on Sweet Peas and Saffron.

    8. Healthy Sheet Pan Chicken Sausage and Roasted Vegetables 

    Healthy Sheet Pan Chicken Sausage and Roasted Vegetables

    This is probably one of the easiest meal prep recipes out there. You can swap out the chicken sausage for ground beef, ground chicken, chicken breast, ground turkey, or chicken thighs. (Really any type of lean protein here will work.) With simple ingredients (protein and veggies) all you have to do is roast on a baking sheet and pair with a side like cauliflower rice, green beans, or bell peppers. 

    Prep Time: 5 minutes

    Total Time: 30 minutes


    • Serving Size: 5 meals
    • Calories: 536
    • Protein: 25g

    Find full sheet pan chicken sausage and veggies recipe on a Sweet Pea Chef.

     9. Healthy Greek Yogurt Chicken Salad  

    Healthy Greek Yogurt Chicken Salad

    Greek yogurt chicken salad is not only delicious and high protein, but it's easy to make ahead and can last up to a good 4 to 5 days. This recipe is made without mayo so it's great for weight loss and will provide you energy throughout the work day. Plus it fits perfectly in those meal prep containers for easy transport. 

    Prep Time: 5 minutes

    Total Time: 20 minutes


    • Serving Size: 4 people
    • Calories: 184
    • Protein: 23g

    Find full greek yogurt chicken salad recipe on the Clean Eating Couple.

    10. Plant-Based Protein Chickpea Curry 

    Plant-Based Protein Chickpea Curry Meal Prep

    Just because this plant-based high protein meal prep recipe is lacking on animal protein, doesn't mean it's not packed full of flavor. It's rich and creamy and has a depth of flavors that ready in only 10 minutes! This recipe is good for your overall health and healthy living. 

    Prep Time: 2 minutes

    Total Time: 10 minutes


    • Serving Size: 4 people
    • Calories: 449
    • Protein: 15g

    Find full chickpea curry recipe on Gathering Dreams.

    11. Honey Sriracha Glazed Turkey Meatballs 

    Honey Sriracha Glazed Turkey Meatballs

    Whether you use this recipe as a lunch or weeknight meal, it's up to you. But either way you can't go wrong. If you're looking to up your protein intake, this recipe is perfect because it's used with lean turkey meat. The glaze along with the turkey meatballs really come together to create a delicious meal for busy people. Total cooking time is 30 minutes or less! 

    Prep Time: 5 minutes

    Total Time: 30 minutes


    • Serving Size: 5 meatballs
    • Calories: 296
    • Protein: 26.9g

    Find full turkey meatball recipe on Eat Yourself Skinny.

    12. High Protein Burrito Bowls 

    High Protein Burrito Bowls

    These chicken burrito bowls are simple, tasty, and packed with protein and flavor. All you have to do is load these bowls up with meat, rice, beans and fajita vegetables and you're good to go. 

    Prep Time: 30 minutes

    Total Time: 1 hour


    • Serving Size: 1 meal prep container
    • Calories: 335
    • Protein: 29g

    Find full chicken burrito bowl recipe on Gimme Delicious.

    Copyright and image credits are provided from each respective recipe website.*