Asian short ribs in a wooden bowl with sauce and garnish.

We all want to eat a healthy meal every day of the week, but let’s face it, our busy schedules can make it hard to find the time to cook, let alone figure out what we’ll even make.

That’s why I’ve created this delicious roundup of all of my favorite high-protein meal prep ideas. Make these meals ahead of time and store ’em in the fridge or freezer, so you’ll always have a healthy and filling option ready to go. 

Whether you’re keto, a seafood lover, a meat-eater, or a vegetarian, there’s something for every foodie on this list. So, let’s dive in and devour! 

Asian short ribs in a wooden bowl with sauce and garnish.

Pro Tips on Meal Prepping

Before we get to these high-protein meal prep recipes, here are some meal-prepping tips based on my own experience that will help you save time, money, and hassle while still enjoying nutritious meals.

  • Keep essentials stocked: Make sure to always have staple ingredients like low-carb rice, quinoa, low-carb pasta, and frozen veggies on hand. You should also keep any meat and frozen veggies stashed in the freezer. These will avoid you having to make repeated trips to the grocery store and will always give you a base to work with.
  • Invest in good containers: Having good quality meal prep containers will make it easier to store and transport your high protein meals while also keeping them fresh for longer. I recommend glass Tupperware, as they are microwave safe and will prevent any microplastics from leaching into your food.
  • Plan ahead: Take some time at the beginning of the week to plan out your high-protein meals. This will not only save you time during the week but also prevent any last-minute unhealthy and impulsive food decisions.
  • Thaw, thaw, thaw! I am guilty of doing this time and time again but don’t forget to thaw your protein ahead of time. There’s nothing more disappointing than getting excited to make a meal only to find that your meat or seafood is still frozen.
  • Mix and match: Don’t be afraid to mix and match different proteins and vegetables to create a variety of make-ahead meals. Many high protein recipes on this list are versatile and easy to customize.
  • Keep it simple: Meal prep doesn’t have to be complicated. Stick to easy meal prep recipes like these with simple ingredients so you don’t get overwhelmed. 

Top 10 High Protein Meal Prep Ideas

Eating a healthy, high protein meal every day doesn’t have to be intimidating or time-consuming. These recipes will not only satisfy your taste buds but also keep you full and energized throughout your busy day.

1. TikTok Salmon Bowl

A high-protein, low-carb take on the viral sensation, this TikTok Salmon Bowl makes for a delicious and quick meal. I used cauliflower rice instead of regular rice, but you’re welcome to use whatever base you’d like!

The salmon cooks quickly to crispy perfection and is served with a medley of vegetables, all topped with a flavorful chipotle adobo sauce that is easy to prepare. 

2. Joojeh Kabab Recipe

There’s nothing quite like a flavor-packed kabab, and this Joojeh Kabab Recipe is no exception. The marinade of onion juice, lemon juice, saffron, and Greek yogurt makes the chicken come out ultra-flavorful, juicy, and tender and will taste great with a variety of sides like Persian rice or grilled vegetables.

Grill ’em over charcoal, or use what you have on hand. You can’t go wrong with this one!

3. Cottage Cheese Ice Cream

A wooden bowl of cottage cheese ice cream with a spoon and toppings.

Sure, it’s not exactly a meal (althought it definitely could be!) but we all need an easy go-to sweet treat every now and then and this one is simple to prep ahead of time!

Cottage Cheese Ice Cream is perfect for satisfying your ice cream cravings while staying low-carb and high-protein. The creamy texture comes from the cottage cheese, while the strawberries and hazelnuts add a touch of sweetness. It’s an easy dessert recipe that takes only 5 minutes to prep and can be enjoyed with both sweet and savory dishes. Trust me, you’ll be obsessed!

4. Oven Chuck Roast

Oven chuck roast in a black bowl with sides and toppings.

An easy Oven Chuck Roast recipe? Yes, please! This one-pot meal is full of flavor and takes only 10 minutes to prep. Seasoned with garlic, onion, and fresh oregano, this chuck roast cooks in a flavorful gravy that makes it fork-tender and absolutely dripping with flavor. I love serving mine with a cucumber mint feta sauce, cauli rice, and some fresh veggies for the ultimate high-protein comfort food.

5. Pistachio Crusted Chicken

Pistachio crusted chicken on a green plate with a fork.

If you didn’t know already, pistachios and chicken are a match made in heaven. This Pistachio Crusted Chicken is an easy recipe and a must-try dinner idea for anyone looking to amp up their chicken game and up their protein intake. 

The combination of juicy chicken breast, pistachios, artichoke, sundried tomato, garlic, fresh basil, and lemon juice makes for an explosion of flavors that will keep you coming back for more. It’s simple to make and can be enjoyed with a variety of side dishes.

6. Spicy Garlic Shrimp

Spicy garlic shrimp on a patterned plate with sauce and toppings.

Enjoy shrimp like never before with this Spicy Garlic Shrimp recipe. Packed with bold flavors and made in only 10 to 15 minutes, this delicious dish is perfect for a quick and easy high-protein meal. 

Fresh shrimp is seasoned and cooked to juicy perfection and then topped with a generous drizzle of Thai curry-inspired sauce made with red curry paste, lemongrass, ginger, and garlic. 

7. Low-Carb Taco Burger (Copycat In-N-Out “Animal Style”)

Low-carb taco burgers on a green plate with toppings.

Indulge in all your favorite In-N-Out flavors without the carbs with this high-protein, Low-Carb Taco Burger. A crispy beef patty is topped with melty cheese, pickles, grilled onions, and a special sauce, all sandwiched between two layers of low-carb tortillas. The result is a mouthwatering burger that will most definitely satisfy your cravings.

8. Air Fryer Frozen Salmon

This Air Fryer Frozen Salmon is one of those air fryer recipes that’ll be an instant staple in your meal prep rotation.

Coated with a saffron mixture and topped with a creamy lemon, dill, and caper yogurt sauce, this salmon is packed with Mediterranean flavor and cooks to crispy, tender perfection. It’s easy to make and literally tastes like something out of a restaurant. It’s a must-try for all salmon lovers.

9. Healthy Asian Short Ribs

Asian short ribs in a wooden bowl with sauce and garnish.

If you love one-pot meals, you’re going to love this Healthy Asian Short Ribs recipe. The short ribs are roasted in a savory sauce full of Asian flavors to caramelize the beef for a tender and juicy dish that’ll just melt in your mouth. 

It’s cooked low and slow in the oven so that you can sit back and relax while it cooks itself. Pair it with anything from rice and vegetables to tacos or power bowls for a versatile and delicious meal.

10. Baked Mediterranean Cod 

Baked Mediterranean cod on a white plate with lemon.

Take any mild white fish to the next level with this vibrant and lemony Baked Mediterranean Cod. The topping made with processed garlic, herbs, artichokes, lemon juice, and toasted walnuts gives this dish big flavor while keeping it healthy. Plus, it’s a dish that’ll come together in just 30 minutes, making it the perfect way to enjoy a quick and easy high protein meal prep recipe. 

FAQ

What foods are highest in protein?

If you’re looking to follow a high-protein diet, there are plenty of foods to choose from. Meat, poultry, fish, and dairy products are all excellent sources of protein, but there are also plenty of plant-based options as well. Some of the highest protein foods include chicken breast, lean beef, salmon, tuna, low-fat dairy products, eggs, and tofu. 

My low-carb Kaizen pasta is also a wonderful, high-protein option that happens to be plant-based and gluten free! Made with high-fiber, high-protein lupini beans, the pastas and rice are a great way to indulge in comfort food and simultaneously help you hit your macro goals!

How long to store these meal prep meals?

This really depends on the kind of meal you are prepping and the ingredients used. Generally, meals that contain cooked meat or fish can last up to 4 days in the refrigerator if stored properly in an airtight container. Vegetarian meals, on the other hand, can last up to 5 days.

Avoid leaving perishable foods like meat, dairy products, and eggs at room temperature for more than 2 hours. After cooking, store them in the refrigerator within this time frame to prevent bacteria growth. If you are planning to store your meal prep meals for longer than 4-5 days, it is best to freeze them. 

Is it okay to meal prep with fish?

Yes. One important thing to keep in mind when using fish for meal prep is the type of fish you choose. Some types of fish are better suited for meal prep than others. For example, fatty fish like salmon and tuna are great options because they can be reheated without losing their texture or flavor. This makes them perfect for adding to salads, wraps, or rice bowls.

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2 Comments

  1. These all look so yummy! We are going to try your Pistachio Crusted Chicken first. That Low Carb Taco Burger looks delicious as well! I’ll let you know how it goes. Thank you for sharing!

    1. Arash Hashemi says:

      Amazing, Coby! I hope you love it!! Good choice.

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