31 Delicious High Protein Meal Prep Ideas

If you're looking to pack your meals with protein while saving time in the kitchen, you've landed in the right spot! Here are 31 high-protein meal prep ideas that are tasty, quick to make, and perfect to fuel your week ahead. Get ready to mix things up and keep your meals exciting!

Greek Yogurt Chicken Salad

This Greek Yogurt Chicken Salad is a light, refreshing take on the classic chicken salad, combining tender chicken, creamy Greek yogurt, and crunchy vegetables. It's packed with protein, making it a perfect choice for meal prep or a quick lunch. The tangy yogurt adds a delightful flavor while keeping the dish healthy and satisfying.

Easy to whip up, this recipe requires minimal ingredients and can be customized to suit your taste. Whether you enjoy it on a bed of greens, in a sandwich, or with crackers, it’s a versatile dish that you’ll want to make again and again.

Ingredients

• 2 cups cooked chicken breast, diced
• 1 cup plain Greek yogurt
• 1/2 cup diced celery
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked chicken, Greek yogurt, celery, red onion, and parsley.
2. Add the Dijon mustard, lemon juice, salt, and pepper. Mix well until everything is evenly coated.
3. Taste and adjust seasoning if necessary.
4. Serve immediately or store in the refrigerator for up to three days.

Lentil and Sweet Potato Curry

This Lentil and Sweet Potato Curry is a hearty and comforting dish that packs a protein punch. With its savory spices and the natural sweetness of sweet potatoes, it’s a delightful meal that’s easy to whip up on a busy weeknight or perfect for meal prep.

The creamy texture of lentils combined with tender sweet potatoes creates a satisfying experience that’s sure to please everyone at your table. Plus, it’s simple to make and can be enjoyed on its own or served with rice or bread for a complete meal.

Ingredients

• 1 cup dried green or brown lentils, rinsed
• 2 medium sweet potatoes, peeled and diced
• 1 can coconut milk
• 1 can diced tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 inch fresh ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 2 cups vegetable broth
• Fresh cilantro for garnish

Instructions

1. In a large pot, sauté the onions, garlic, and ginger over medium heat until soft, about 5 minutes.
2. Add the curry powder and cumin, stirring for another 1-2 minutes until fragrant.
3. Stir in the lentils, diced sweet potatoes, coconut milk, diced tomatoes, and vegetable broth. Bring to a boil.
4. Reduce heat, cover, and simmer for about 25-30 minutes until the lentils and sweet potatoes are tender.
5. Season with salt and pepper to taste. Serve warm, garnished with fresh cilantro.

Egg Muffins with Veggies

Egg muffins with veggies are a delightful and healthy option for meal prep. These little bites are packed with protein and loaded with colorful vegetables, making them a tasty way to start your day or a perfect snack anytime. The flavors meld together beautifully, creating a satisfying dish that is both nutritious and delicious.

Making these muffins is simple and quick. Just whisk together eggs, toss in your favorite veggies, and bake them in a muffin tin. They’re perfect for on-the-go breakfasts or as a nutritious addition to your lunch. Plus, they store well in the fridge, so you can enjoy them throughout the week!

Ingredients

• 6 large eggs
• 1/2 cup bell peppers, diced
• 1/2 cup spinach, chopped
• 1/4 cup onion, diced
• 1/4 cup shredded cheese (optional)
• Salt and pepper, to taste
• Cooking spray or oil for greasing

Instructions

1. Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or oil.
2. In a large bowl, whisk the eggs until well combined. Season with salt and pepper.
3. Add the diced bell peppers, chopped spinach, diced onion, and cheese (if using) to the egg mixture. Stir until everything is evenly mixed.
4. Pour the egg and veggie mixture evenly into the muffin tin, filling each cup about three-quarters full.
5. Bake for 18-20 minutes, or until the egg muffins are set and slightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Grilled Chicken and Quinoa Bowls

Grilled chicken and quinoa bowls make for a nutritious and satisfying meal that’s packed with protein. The smoky flavor of the grilled chicken pairs perfectly with the fluffy quinoa and fresh vegetables, creating a colorful and delicious dish. This recipe is simple enough for a weeknight dinner but can also be prepped in advance for meal prep.

The combination of grilled chicken, quinoa, and vibrant veggies not only tastes great but is also balanced and filling. You can easily customize it with your favorite toppings or dressings to suit your taste. It’s a perfect dish for anyone looking to eat healthier without sacrificing flavor.

Ingredients

• 2 cups cooked quinoa
• 2 chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper, to taste
• 1 cup cherry tomatoes, halved
• 1 cup broccoli florets
• 1 bell pepper, diced
• 1/4 cup fresh parsley, chopped
• Lemon wedges, for serving

Instructions

1. Prep the Chicken: In a bowl, coat the chicken breasts with olive oil, garlic powder, salt, and pepper. Let it marinate for at least 15 minutes.
2. Grill the Chicken: Preheat the grill to medium-high heat. Grill the chicken for about 6-7 minutes on each side until fully cooked. Remove from heat and let it rest before slicing.
3. Prepare the Quinoa: Cook quinoa according to package instructions. Fluff with a fork and set aside.
4. Assemble the Bowls: In bowls, layer quinoa, sliced grilled chicken, cherry tomatoes, broccoli, and bell pepper. Sprinkle with fresh parsley.
5. Serve: Add lemon wedges on the side and drizzle with your favorite dressing if desired. Enjoy your delicious grilled chicken and quinoa bowls!

Chickpea and Avocado Salad

This Chickpea and Avocado Salad is a delightful blend of flavors and textures that makes for a perfect meal prep option. It’s light yet filling, with creamy avocado and hearty chickpeas providing a good dose of protein. The freshness of the herbs and the bright taste of lemon make every bite enjoyable.

Easy to whip together, this salad can be made in under 15 minutes. It's great for lunches or as a side dish at dinner. Plus, it stores well, so you can make a batch for the week and enjoy it any day!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, finely chopped
• 1 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, diced avocado, cherry tomatoes, red onion, and parsley.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and gently toss to combine, being careful not to mash the avocado.
4. Serve immediately or store in the fridge for up to three days.

Beef and Broccoli Stir-Fry

This Beef and Broccoli Stir-Fry is a perfect blend of tender beef and crisp broccoli, all coated in a savory sauce. It’s a quick and satisfying dish that packs a protein punch, making it ideal for meal prep. The combination of flavors is delicious, and it’s so easy to whip up on a busy weeknight.

With just a few ingredients and a short cooking time, you can have a nutritious meal ready in no time. It’s a great way to enjoy a classic dish without the hassle of takeout. Let’s get cooking!

Ingredients

• 1 pound flank steak, thinly sliced
• 4 cups broccoli florets
• 2 cups cooked rice or noodles
• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons vegetable oil
• Salt and pepper, to taste

Instructions

1. Marinate the Beef: In a bowl, mix the soy sauce, oyster sauce, corn starch, garlic, and ginger. Add the sliced beef and let it marinate for at least 15 minutes.
2. Cook the Beef: Heat vegetable oil in a large skillet or wok over medium-high heat. Add the marinated beef and stir-fry for about 3-4 minutes until browned. Remove from skillet and set aside.
3. Stir-Fry the Broccoli: In the same skillet, add the broccoli florets. Stir-fry for 2-3 minutes until bright green and tender-crisp.
4. Combine: Return the beef to the skillet, tossing everything together to heat through. Season with salt and pepper to taste.
5. Serve: Serve the stir-fry over cooked rice or noodles. Enjoy your delicious and protein-packed meal!

Salmon with Asparagus and Brown Rice

This dish is a classic healthy meal that packs a protein punch. The salmon is rich in omega-3 fatty acids, while the asparagus offers a fresh crunch. Brown rice rounds out the plate, adding a wholesome fiber source. Simple to make and bursting with flavor, this meal is perfect for meal prepping or a cozy dinner.

Cooking salmon is straightforward and quick. Just season it with your favorite spices, and it cooks up beautifully in the oven or on the stovetop. Pairing it with tender asparagus and perfectly cooked brown rice creates a balanced plate that tastes as good as it looks. Enjoy the delightful flavors and health benefits in every bite!

Ingredients

• 2 salmon fillets
• 1 cup asparagus, trimmed
• 1 cup brown rice
• 1 tablespoon olive oil
• 1 lemon, sliced
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Cook the Brown Rice: Rinse the brown rice under cold water. In a pot, combine 2 cups of water and the rice. Bring to a boil, then reduce heat, cover, and simmer for about 40-45 minutes until tender.
2. Prepare the Asparagus: Preheat the oven to 400°F (200°C). On a baking sheet, toss the asparagus with olive oil, salt, and pepper. Roast for about 12-15 minutes until tender.
3. Cook the Salmon: On another baking sheet, place the salmon fillets skin-side down. Season with garlic powder, salt, and pepper. Top with lemon slices. Bake for 12-15 minutes until the salmon is cooked through and flakes easily.
4. Serve: On a plate, layer the brown rice, topped with the roasted asparagus and the salmon. Garnish with fresh parsley and extra lemon if desired.

Turkey and Spinach Stuffed Peppers

Turkey and spinach stuffed peppers are a delicious and vibrant dish that's not only pleasing to the eye but also packed with flavor! The combination of lean turkey, fresh spinach, and spices creates a filling that bursts with taste. These stuffed peppers are a fantastic way to enjoy a healthy meal that satisfies without being heavy. Plus, they’re easy to prepare, making them perfect for meal prep or a quick weeknight dinner.

These stuffed peppers are a great source of protein, thanks to the turkey, while the spinach adds a nutritious touch. You can easily adjust the spices and ingredients to suit your taste or dietary needs. Serve them warm, and you have a colorful plate that's sure to please the whole family!

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 2 cups fresh spinach, chopped
• 1 cup cooked quinoa
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 teaspoon dried Italian herbs
• Salt and pepper to taste
• 1 cup shredded mozzarella cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish, cut side up.
3. In a skillet, sauté the onion and garlic until soft. Add the ground turkey and cook until browned. Stir in the chopped spinach, cooked quinoa, Italian herbs, salt, and pepper. Cook until spinach is wilted.
4. Stuff the mixture into each bell pepper. If desired, sprinkle cheese on top.
5. Bake for 25-30 minutes, until the peppers are tender. Serve warm and enjoy!

Tofu Stir-Fry with Mixed Vegetables

Tofu stir-fry with mixed vegetables is a quick, nutritious meal that's bursting with flavor. The combination of crisp veggies and protein-rich tofu makes it a satisfying choice for any meal prep. Plus, it’s super easy to whip up, taking just about 30 minutes from start to finish!

This dish offers a delightful balance of textures and tastes, with the tofu soaking up the savory sauces and the vegetables adding a pop of color and crunch. It's perfect for anyone looking to boost their protein intake while enjoying a rainbow of vegetables.

Ingredients

• 14 oz firm tofu, drained and cubed
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 2 carrots, julienned
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 tablespoon cornstarch (optional, for crispiness)
• Salt and pepper to taste
• Fresh basil or cilantro for garnish

Instructions

1. Prepare Tofu: If desired, press the tofu to remove excess moisture. Cut it into cubes and toss with cornstarch for extra crispiness.
2. Cook Tofu: Heat sesame oil in a large skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides. Remove from skillet and set aside.
3. Stir-Fry Vegetables: In the same skillet, add garlic and ginger, cooking for about 30 seconds. Add bell peppers, zucchini, broccoli, and carrots. Stir-fry until just tender.
4. Combine: Return the tofu to the skillet, then pour in soy sauce. Stir everything together and cook for another 2-3 minutes.
5. Serve: Season with salt and pepper, garnish with fresh herbs, and enjoy!

Cottage Cheese and Berry Parfait

This Cottage Cheese and Berry Parfait is a fantastic way to enjoy a healthy snack or breakfast. It's creamy, fruity, and packed with protein, making it a perfect choice for anyone looking to boost their nutrition. The combination of tart berries and smooth cottage cheese creates a delightful flavor that’s both refreshing and satisfying.

Making this parfait is super easy! Just layer cottage cheese with fresh berries and a sprinkle of granola if you like a little crunch. It’s a quick and simple recipe, perfect for meal prep or a last-minute treat.

Ingredients

• 2 cups cottage cheese
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey or maple syrup (optional)
• 1/4 cup granola (optional)
• Fresh mint leaves for garnish (optional)

Instructions

1. In a bowl, mix the cottage cheese with honey or maple syrup if you prefer it a bit sweeter.
2. In a glass or bowl, layer the cottage cheese, followed by a layer of mixed berries.
3. Repeat the layers until the glass is full, finishing with a layer of berries on top.
4. If desired, sprinkle granola on top for added crunch and garnish with a mint leaf.
5. Serve immediately or refrigerate for up to 2 days for a quick snack.

Pork Tenderloin with Brussels Sprouts

Pork tenderloin paired with Brussels sprouts makes for a delicious and nutritious meal that's both easy to prepare and satisfying. The pork is juicy and tender, with a slight sweetness that complements the earthy flavor of the Brussels sprouts. This dish is not only flavorful but also packed with protein, making it a great choice for meal prep.

The best part? It's straightforward to make, requiring minimal ingredients while still delivering on taste. Perfect for a weeknight dinner, this recipe can be prepared in under an hour, allowing you to enjoy a hearty meal without spending all evening in the kitchen.

Ingredients

• 1 pound pork tenderloin
• 2 cups Brussels sprouts, halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 tablespoon fresh thyme (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the halved Brussels sprouts with olive oil, garlic powder, onion powder, salt, and pepper until well coated.
3. Season the pork tenderloin with salt and pepper. If using, sprinkle fresh thyme on top.
4. In a large oven-safe skillet, heat a bit of olive oil over medium-high heat. Sear the pork tenderloin on all sides until golden brown, about 3-4 minutes per side.
5. Add the Brussels sprouts to the skillet around the pork and transfer the skillet to the preheated oven.
6. Roast for 25-30 minutes, or until the pork reaches an internal temperature of 145°F (63°C) and the Brussels sprouts are tender and caramelized.
7. Let the pork rest for a few minutes before slicing. Serve with the roasted Brussels sprouts on the side.

Shrimp Tacos with Cabbage Slaw

Shrimp tacos are a fun and flavorful dish that packs a protein punch! These tacos feature juicy, seasoned shrimp topped with a crunchy cabbage slaw, making them both refreshing and satisfying. The combination of textures and flavors creates a delicious meal that's simple to prepare and perfect for any occasion.

Whether you’re meal prepping for the week or looking for a quick dinner option, shrimp tacos are a fantastic choice. They are not only nutritious but also customizable, allowing you to add your favorite toppings like avocado, salsa, or lime juice for an extra zing.

Ingredients

• 1 lb shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper, to taste
• 8 small corn tortillas
• 2 cups green cabbage, shredded
• 1 cup red cabbage, shredded
• 1 carrot, grated
• 1/4 cup cilantro, chopped
• Juice of 1 lime

Instructions

1. In a bowl, toss the shrimp with olive oil, chili powder, cumin, salt, and pepper until well coated.
2. Heat a skillet over medium-high heat. Add the shrimp and cook for about 2-3 minutes on each side until they turn pink and opaque.
3. In another bowl, combine the green cabbage, red cabbage, carrot, cilantro, and lime juice. Toss until well mixed.
4. Warm the corn tortillas in a dry skillet for about 30 seconds on each side.
5. Assemble the tacos by placing a portion of shrimp on each tortilla, topping with cabbage slaw. Serve immediately and enjoy!

Quinoa and Black Bean Salad

This quinoa and black bean salad is a fantastic choice for meal prep, bursting with flavor and nutrition. It's a simple dish that combines protein-rich quinoa and black beans with vibrant vegetables and zesty lime to create a refreshing and satisfying meal.

You’ll love how easy it is to whip up, and it stores well in the fridge, making it perfect for quick lunches or dinners throughout the week. Plus, this salad is versatile—feel free to add your favorite veggies or spices to customize the flavor to your liking!

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium pot, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until quinoa is fluffy and liquid is absorbed. Let it cool.
2. Mix the Salad: In a large bowl, combine the cooked quinoa, black beans, diced bell pepper, cherry tomatoes, red onion, and cilantro.
3. Add Dressing: Drizzle lime juice and olive oil over the salad. Add salt and pepper to taste. Toss everything together until well combined.
4. Chill and Serve: Let the salad chill in the fridge for at least 30 minutes for the flavors to meld. Serve cold or at room temperature.

Spicy Quinoa and Lentil Bowl

This Spicy Quinoa and Lentil Bowl is packed with protein and bursting with flavor. With a delightful combination of quinoa, lentils, and spices, it's a satisfying and healthy meal that’s easy to whip up. Perfect for meal prep, each bowl is vibrant and nourishing!

The warmth from spices and the creaminess of the lentils make this dish comforting yet energizing. Enjoy it hot or cold; it's versatile enough for any occasion!

Ingredients

• 1 cup quinoa, rinsed
• 1 cup lentils, rinsed
• 2 cups vegetable broth
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 cup diced carrots
• 1/4 cup fresh cilantro, chopped

Instructions

1. In a pot, heat olive oil over medium heat. Sauté onions and garlic until fragrant and translucent.
2. Add quinoa, lentils, and vegetable broth to the pot. Stir in cumin, smoked paprika, cayenne pepper, salt, and pepper.
3. Bring to a boil, then reduce heat to low. Cover and simmer for about 20-25 minutes, or until quinoa and lentils are tender.
4. In the last 5 minutes, add diced carrots. Stir well before serving.
5. Top with fresh cilantro for added flavor and enjoy!

Baked Eggplant with Ricotta

Baked eggplant with ricotta is a delightful dish that brings together the rich flavors of roasted eggplant and creamy ricotta cheese. This recipe offers a perfect blend of savory and slightly sweet notes, making it a satisfying option for any meal. It’s not only packed with protein but also easy to prepare, making it ideal for a quick weeknight dinner or a meal prep staple.

The combination of baked eggplant, a touch of marinara sauce, and fluffy ricotta creates a deliciously comforting dish. It's simple enough for beginners yet impressive enough to serve at gatherings. Get ready to enjoy this nutritious and tasty meal!

Ingredients

• 2 medium-sized eggplants
• 1 cup marinara sauce
• 1 cup ricotta cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Slice the eggplants in half lengthwise and scoop out some of the flesh to create a little boat. Sprinkle salt over the eggplant halves and let them sit for about 15 minutes to draw out moisture.
3. Pat the eggplants dry and place them cut side up on a baking sheet. Drizzle with olive oil and bake for 25 minutes until tender.
4. In a bowl, mix the ricotta cheese, half of the Parmesan cheese, oregano, salt, and pepper. Once the eggplants are done, fill each half with the ricotta mixture.
5. Top with marinara sauce and sprinkle the remaining Parmesan on top. Bake for an additional 15 minutes until everything is heated through and bubbly.
6. Garnish with fresh parsley before serving.

Tuna and Chickpea Salad

This Tuna and Chickpea Salad is a tasty and nutritious option for meal prep. It combines protein-rich tuna with fiber-packed chickpeas, making it a satisfying choice that will keep you full for longer. The fresh veggies add crunch and color, while the dressing brings it all together.

Making this salad is super easy and can be done in just a few minutes. It’s a fantastic choice for quick lunches or light dinners, and it tastes even better after sitting in the fridge for a while. Plus, it’s versatile—feel free to swap in your favorite veggies or herbs!

Ingredients

• 1 can of tuna, drained
• 1 can of chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the drained tuna and chickpeas.
2. Add in the cherry tomatoes, cucumber, red onion, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Serve immediately or refrigerate for at least 30 minutes to let the flavors meld.

Buffalo Cauliflower Bites

Buffalo Cauliflower Bites are a tasty twist on classic buffalo wings, offering a spicy kick with a crunchy texture. These bites are perfect for snacking, meal prep, or as a side dish for any gathering. Plus, they're simple to make and can be enjoyed by everyone, even those who aren't big fans of vegetables.

The vibrant flavor comes from a mix of spices and hot sauce, making each bite flavorful and satisfying. Paired with a creamy dip, they make for a deliciously healthy alternative to traditional appetizers. Get ready to enjoy these moreish bites as a guilt-free treat!

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1 cup all-purpose flour
• 1 cup water
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup buffalo sauce
• 2 tablespoons olive oil
• Fresh parsley, chopped, for garnish

Instructions

1. Preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper.
2. In a large bowl, mix together the flour, water, garlic powder, onion powder, paprika, salt, and black pepper to make a batter.
3. Dip each cauliflower floret into the batter, coating it well, and place it on the prepared baking sheet.
4. Bake for 20 minutes, or until the cauliflower is tender and the batter is crispy.
5. In a separate bowl, combine the baked cauliflower with buffalo sauce and olive oil, tossing to coat evenly.
6. Return the coated cauliflower to the baking sheet and bake for an additional 10 minutes.
7. Garnish with fresh parsley and serve with your favorite dip!

Egg and Spinach Breakfast Wrap

The Egg and Spinach Breakfast Wrap is a delightful, protein-packed meal that's perfect for starting your day. With a combination of fresh spinach, eggs, and a soft wrap, this dish is not only tasty but also simple to prepare. It’s a great way to fuel your morning, providing essential nutrients that will keep you energized.

This wrap features a wonderful blend of flavors and textures. The creamy egg pairs beautifully with tender spinach, all wrapped up in a warm tortilla. It's versatile too—you can easily customize it by adding your favorite ingredients like cheese, salsa, or avocado. Perfect for meal prep, these wraps can be made in advance and enjoyed all week long!

Chicken and Vegetable Stir-Fry

This chicken and vegetable stir-fry is a delightful mix of juicy chicken and crisp veggies, all tossed in a savory sauce. It’s packed with flavor and nutrients, making it a satisfying meal whether you’re prepping for the week or just need a quick dinner. Plus, it’s super easy to make, perfect for those busy nights when you want something healthy without spending hours in the kitchen.

The vibrant colors of the veggies and the tender chicken come together for a dish that not only tastes great but also looks appealing on your plate. Serve it over rice or noodles, and you’ve got a hearty meal that’s high in protein and full of goodness!

Ingredients

• 1 lb boneless, skinless chicken breast, cubed
• 2 cups mixed bell peppers, sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste
• Cooked rice or noodles for serving

Instructions

1. Heat sesame oil in a large skillet over medium-high heat. Add cubed chicken and season with salt and pepper. Cook until browned and cooked through, about 5-7 minutes.
2. Add minced garlic and sliced bell peppers to the skillet. Stir-fry for another 2-3 minutes until the peppers are slightly tender.
3. Mix in broccoli and snap peas, cooking for an additional 3-4 minutes, stirring frequently.
4. Pour soy sauce and oyster sauce over the stir-fry, mixing until everything is coated. Cook for a final 1-2 minutes.
5. Serve hot over cooked rice or noodles, and enjoy your delicious meal!

Zucchini Noodles with Pesto and Chicken

Zucchini noodles with pesto and chicken is a fresh, light, and protein-packed dish. The combination of tender chicken, flavorful pesto, and spiralized zucchini creates a satisfying meal that’s perfect for any time of day. This recipe is not only delicious but also easy to make, making it a great option for meal prep or a quick weeknight dinner.

The vibrant flavors of basil in the pesto paired with the mild taste of zucchini make this dish delightful. Plus, it’s a fantastic way to sneak in some extra veggies while keeping the carbs low. Enjoy this healthy and tasty meal that’s ready in no time!

Ingredients

• 2 medium zucchini, spiralized
• 2 grilled chicken breasts, sliced
• 1 cup basil pesto
• 2 tablespoons olive oil
• 1/4 cup pine nuts
• Salt and pepper to taste
• Grated Parmesan cheese (optional)

Instructions

1. Heat olive oil in a large skillet over medium heat. Add the spiralized zucchini and sauté for about 3-5 minutes until just tender.
2. Stir in the pesto, and season with salt and pepper. Mix well to coat the zucchini noodles.
3. Plate the zucchini noodles and top with sliced grilled chicken and pine nuts.
4. If desired, sprinkle with grated Parmesan cheese before serving.

Baked Falafel with Tahini Sauce

Baked falafel is a delicious and healthy option for meal prep. It offers a satisfying crunch on the outside while remaining soft and flavorful inside. This dish has a lovely blend of spices, making it a delightful choice for lunch or dinner. Plus, it's simple to make, so you won't be spending hours in the kitchen.

The addition of tahini sauce brings a creamy and nutty flavor that perfectly complements the falafel. Serve it with fresh vegetables or in a wrap for a complete meal. This recipe is not just high in protein but also packed with nutrients, making it a great addition to your meal prep rotation.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 cup whole wheat flour (or chickpea flour)

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, paprika, salt, and pepper. Pulse until the mixture is well combined but still slightly chunky.
3. Transfer the mixture to a bowl and add olive oil, lemon juice, and flour. Mix until the ingredients come together.
4. Form small balls (about 1.5 inches) and place them on the prepared baking sheet.
5. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
6. For the tahini sauce, mix 1/4 cup tahini, 2 tablespoons lemon juice, 1-2 tablespoons water, and a pinch of salt in a bowl. Adjust the water for desired consistency.
7. Serve the baked falafel with tahini sauce and your choice of fresh vegetables or in a wrap.

Pasta with White Beans and Spinach

This Pasta with White Beans and Spinach combines hearty flavors and a nutritious profile, making it perfect for a quick weeknight meal. The creamy texture of the white beans pairs wonderfully with the freshness of spinach, creating a dish that feels indulgent yet is healthy.

Simple to prepare, this recipe offers a delightful mix of taste and convenience. You'll find it easy to whip up, whether you're new to cooking or a seasoned pro.

Ingredients

• 8 ounces pasta (spaghetti or linguine)
• 1 can (15 ounces) white beans, drained and rinsed
• 3 cups fresh spinach
• 2 cloves garlic, minced
• 1/4 cup olive oil
• Salt and pepper, to taste
• Grated Parmesan cheese, for serving

Instructions

1. Cook the Pasta: In a large pot of salted boiling water, cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water and then drain the pasta.
2. Sauté the Garlic: In a pan, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add Spinach and Beans: Stir in the spinach and white beans. Cook until the spinach is wilted, about 2-3 minutes.
4. Combine: Add the cooked pasta to the pan along with reserved pasta water, salt, and pepper. Toss everything together until well combined.
5. Serve: Plate the pasta and sprinkle with grated Parmesan cheese before serving.

Oven-Baked Chicken Fajitas

Oven-baked chicken fajitas are a tasty and simple dish to whip up for meal prep. With tender chicken, colorful peppers, and zesty spices, this recipe is bursting with flavor and sure to satisfy your cravings. Plus, it’s easy to make—just toss everything on a baking sheet, pop it in the oven, and you’re good to go!

This dish offers a wonderful blend of smokiness and sweetness, complemented by the natural crunch of fresh vegetables. It makes for a hearty high-protein meal that's perfect for lunches or dinners throughout the week. Serve it with tortillas, and you have a complete meal that everyone will love!

Ingredients

• 1.5 lbs boneless, skinless chicken thighs
• 2 bell peppers (any colors you like), sliced
• 1 onion, sliced
• 3 tablespoons olive oil
• 2 tablespoons fajita seasoning
• Salt and pepper, to taste
• Fresh cilantro, for garnish
• Tortillas, for serving

Instructions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. In a large bowl, combine the sliced chicken, peppers, and onion. Drizzle with olive oil, sprinkle the fajita seasoning, and season with salt and pepper. Toss until everything is well coated.
3. Spread the chicken and vegetables evenly on the prepared baking sheet. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Remove from the oven and let it rest for a few minutes. Garnish with fresh cilantro before serving.
5. Serve with warm tortillas and your favorite toppings like avocado, salsa, or cheese!

Curried Quinoa and Chickpeas

Curried quinoa and chickpeas is a warm, satisfying dish that’s packed with protein and flavor. The combination of fluffy quinoa and hearty chickpeas creates a delightful texture, while the curry spices give it a comforting warmth that’s perfect for any meal prep. Not only is it easy to whip up, but it also holds well in the fridge, making it a great option for busy weekdays.

This recipe is vibrant and aromatic, bringing together the nutty flavor of quinoa with the earthiness of chickpeas. Fresh herbs and spices enhance the overall taste, making each bite a burst of flavor. It’s a wholesome, filling meal that’s both nutritious and delicious!

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon salt
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1/4 cup fresh cilantro, chopped (optional)

Instructions

1. Cook the Quinoa: In a medium pot, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed. Fluff with a fork.
2. Sauté the Aromatics: In a skillet over medium heat, heat the olive oil. Add the chopped onion and cook until translucent, about 3-4 minutes. Stir in the garlic and cook for another minute until fragrant.
3. Add the Spices: Sprinkle in the curry powder, cumin, and turmeric. Stir to coat the onions and garlic evenly, cooking for about 1 minute.
4. Combine Ingredients: Add the cooked quinoa and chickpeas to the skillet. Mix well to combine everything, and season with salt. Cook for another 3-4 minutes until heated through.
5. Garnish and Serve: Remove from heat, stir in fresh cilantro if desired, and serve warm. Enjoy your high-protein meal prep!

Stuffed Zucchini Boats with Turkey

Stuffed zucchini boats are a tasty way to enjoy a healthy meal while packing in protein. The combination of ground turkey and spices creates a flavorful filling that blends perfectly with the mild taste of zucchini. This dish is not only delicious but also simple to prepare, making it ideal for meal prep or a quick weeknight dinner.

The juicy zucchini paired with the savory turkey filling makes every bite satisfying. Plus, it’s a fun and creative way to incorporate more vegetables into your diet while keeping things light and nutritious. Give these stuffed zucchini boats a try for a satisfying meal that everyone will love!

Ingredients

• 4 medium zucchinis
• 1 pound ground turkey
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup onion, diced
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 cup shredded mozzarella cheese
• 1 tablespoon olive oil
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Slice the zucchinis in half lengthwise and scoop out the insides to create boats. Set the scooped flesh aside.
3. In a skillet, heat olive oil over medium heat. Add diced onions and sauté until translucent, about 3-4 minutes.
4. Add the ground turkey to the skillet and cook until browned. Stir in the reserved zucchini flesh, diced tomatoes, garlic powder, Italian seasoning, salt, and pepper. Cook for an additional 5 minutes.
5. Fill each zucchini boat with the turkey mixture and top with shredded mozzarella cheese.
6. Place the stuffed zucchini on a baking sheet and bake for 20-25 minutes, or until the zucchini is tender and the cheese is bubbly and golden.
7. Garnish with fresh parsley before serving.

Baked Cod with Lemon and Dill

Baked Cod with Lemon and Dill is a delightful dish that brings together the light, flaky texture of cod with the bright flavors of lemon and fragrant dill. This recipe is not only delicious, but it’s also incredibly simple to make, making it perfect for busy weeknights or meal prep. The combination of lemon and dill enhances the natural flavor of the fish, creating a refreshing meal that feels satisfying without being heavy.

This dish pairs beautifully with a side of steamed vegetables or a light salad, making it a well-rounded option for anyone looking to boost their protein intake. With minimal ingredients and straightforward cooking steps, Baked Cod with Lemon and Dill is a go-to recipe that everyone will enjoy.

Ingredients

• 4 cod fillets
• 2 tablespoons olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 teaspoon dried dill or 2 tablespoons fresh dill, chopped
• Salt and pepper to taste
• 1 tablespoon fresh parsley for garnish (optional)

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a baking dish, drizzle the olive oil and place the cod fillets in it.
3. Sprinkle minced garlic, dill, salt, and pepper over the fish.
4. Lay lemon slices on top of the cod.
5. Bake for 15-20 minutes, until the fish flakes easily with a fork and is cooked through.
6. Garnish with fresh parsley if desired, and serve immediately.

Protein-Packed Smoothie Bowl

This protein-packed smoothie bowl is a delicious and nutritious way to kickstart your day. With a creamy base and topped with your favorite fruits, nuts, and seeds, it’s a delightful blend of flavors and textures that will leave you feeling satisfied. Plus, it’s incredibly easy to whip up, making it a perfect option for busy mornings or meal prep.

The combination of protein-rich ingredients helps keep you full longer, while the fresh fruits add natural sweetness and vibrant colors. You can customize this bowl to suit your taste, adding whatever toppings you love. It’s a fun and healthy meal choice that the whole family will enjoy!

Ingredients

• 1 cup Greek yogurt or plant-based yogurt
• 1 banana, frozen
• 1/2 cup spinach or kale (optional)
• 1 scoop protein powder (vanilla or flavor of choice)
• 1/2 cup almond milk (or any milk of choice)
• Toppings: assorted fresh fruits (e.g., strawberries, blueberries, kiwi), nuts, seeds, granola

Instructions

1. In a blender, combine the Greek yogurt, frozen banana, spinach (if using), protein powder, and almond milk. Blend until smooth and creamy.
2. Pour the smoothie mixture into a bowl.
3. Top with your favorite fruits, nuts, and seeds for added texture and flavor.
4. Enjoy immediately for a refreshing breakfast or snack!

Vegetarian Chili with Beans

This vegetarian chili is a hearty and satisfying meal that’s packed with protein. It's rich in flavor with a delightful mix of spices and a variety of beans, making it perfect for anyone looking for a nutritious and comforting dish. Plus, it's simple to whip up, making it a great option for meal prep.

Filled with vibrant ingredients, this chili bursts with flavor and warmth. It's the kind of dish that feels like a warm hug on a chilly day, and it's easy to customize based on what you have on hand. Serve it on its own, or pair it with some cornbread for a complete meal!

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 carrots, diced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 1 cup corn (frozen or canned)
• 2 cups vegetable broth
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic, cooking until softened.
2. Add the bell pepper and carrots, cooking for another 5 minutes until tender.
3. Stir in the kidney beans, black beans, diced tomatoes, corn, vegetable broth, chili powder, cumin, and paprika. Mix well.
4. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30-40 minutes, stirring occasionally. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro if desired. Enjoy!

Spiced Lentil and Rice Casserole

This Spiced Lentil and Rice Casserole is a comforting, hearty dish that's packed with flavor and nutrition. The meld of spices enhances the earthy lentils and rice, creating a delightful experience in every bite. Perfect for meal prep, it’s easy to make and can be stored in the fridge for those busy days.

Rich in protein and fiber, this casserole not only fills you up but also keeps you satisfied longer. It’s a simple yet flavorful option that can be customized with your favorite veggies or spices. Let’s jump into the recipe!

Ingredients

• 1 cup lentils, rinsed
• 1 cup brown rice
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon turmeric
• Salt and pepper to taste
• 1 can diced tomatoes, drained
• 1/2 cup frozen peas
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large pot, sauté the onion and garlic until softened. Add in the bell pepper and cook for another 3 minutes.
3. Stir in the rinsed lentils, brown rice, vegetable broth, and spices. Bring to a boil, then reduce the heat and let simmer for about 20 minutes, or until the rice and lentils are cooked.
4. Gently fold in the diced tomatoes and frozen peas, mixing well.
5. Transfer the mixture to a greased casserole dish. Cover with foil and bake for 30 minutes.
6. Remove the foil and bake for an additional 10-15 minutes until heated through. Garnish with fresh parsley before serving.

Herb-Crusted Chicken Thighs

Herb-Crusted Chicken Thighs are a delightful and easy meal that brings together juicy chicken and fresh flavors. The combination of herbs creates a savory crust that complements the tenderness of the meat. This dish is perfect for meal prep, as it tastes just as good, if not better, when reheated.

With minimal ingredients and quick prep time, you'll have a satisfying meal ready to go. Pair it with your favorite vegetables or grains for a balanced plate. Let's get cooking!

Ingredients

• 4 chicken thighs, skinless and boneless
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix olive oil, garlic powder, onion powder, oregano, thyme, salt, and pepper.
3. Coat the chicken thighs with the herb mixture, ensuring they are well covered.
4. Place the chicken in a baking dish and bake for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
5. Remove from the oven and let rest for a few minutes before garnishing with fresh parsley. Enjoy!

Sesame Crusted Salmon with Veggies

This sesame crusted salmon is a delightful way to enjoy a nutritious meal that's packed with flavor. The crunchy sesame coating adds a wonderful texture, while the tender salmon remains moist and rich. Paired with a colorful array of veggies, this dish is not only beautiful but also simple to make, making it perfect for meal prep.

With a combination of savory seasonings and the natural sweetness of the vegetables, you'll find this recipe to be a winner at any dinner table. Plus, it's high in protein, making it an excellent choice for those wanting to stay healthy while enjoying fantastic food. Here’s how you can whip it up!

Ingredients

• 2 salmon fillets
• 2 tablespoons sesame seeds
• 1 tablespoon olive oil
• 1 teaspoon soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup mixed vegetables (like bell peppers, zucchini, and cherry tomatoes)
• Lemon wedges for serving

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix the olive oil, soy sauce, garlic powder, paprika, salt, and pepper.
3. Brush this mixture over the salmon fillets, and then sprinkle sesame seeds on top, pressing gently to adhere.
4. Arrange mixed vegetables around the salmon on a baking sheet. Drizzle with a little olive oil and season with salt and pepper.
5. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
6. Serve with lemon wedges for a fresh squeeze of flavor.

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