I started meal prepping after the fourth consecutive week of 5 p.m. panic about what to make for dinner. Standing in front of the open refrigerator, hungry children circling, knowing that whatever I threw together would be carb-heavy and forgettable because I had no plan. Now I spend two to three hours on Sunday making food that lasts most of the week, and almost everything is built around protein because that’s what keeps us full and functioning.
These are the recipes that actually work for my family. Tested multiple times, scaled for real life, nothing that requires 47 ingredients or three hours of active cooking.
The Basics of High Protein Meal Prep
Before the recipes, a few principles that make meal prep actually work.
Protein first, everything else around it. Plan your proteins for the week, then add vegetables and carbs. Chicken thighs on Sunday become Monday’s salads and Tuesday’s wraps. Ground beef becomes Wednesday’s tacos and Thursday’s rice bowls.
Cook proteins in bulk. Season and cook five pounds of chicken at once. Brown three pounds of ground turkey. Make a big batch of hard-boiled eggs. Having cooked protein ready to go changes weeknight dinners from an hour to fifteen minutes.
Refrigerator life matters. Cooked chicken lasts 3-4 days refrigerated. Ground meat, same. Fish should be eaten within two days. Plan your week accordingly, eating the most perishable things first.
Some things prep better than others. Grains, roasted vegetables, and cooked proteins hold up great. Salads with dressing get soggy. Cut vegetables stay crisp but prepared salads don’t.
Chicken Recipes
Sheet Pan Greek Chicken
Five pounds of chicken thighs, skin-on or skinless depending on your preference. Toss with olive oil, lemon juice, oregano, garlic powder, salt, pepper. Spread on sheet pans with halved cherry tomatoes, sliced red onion, and kalamata olives. Roast at 425°F for 35-40 minutes until chicken reaches 165°F internal temperature. Makes about 10 servings. Eat over rice, in pitas, or with roasted potatoes throughout the week.
Per serving: approximately 35g protein, 280 calories
Slow Cooker Salsa Chicken
Three pounds boneless skinless chicken breasts, one jar of salsa (whatever heat level you prefer), one packet of taco seasoning or two tablespoons of homemade blend. Put chicken in slow cooker, pour salsa over, sprinkle seasoning. Cook on low 6-8 hours or high 3-4 hours. Shred with two forks. Makes about 8 servings. Use for tacos, burrito bowls, quesadillas, salads, or just eaten over rice with cheese and sour cream.
Per serving: approximately 38g protein, 200 calories
Baked Chicken Meatballs
Two pounds ground chicken, one egg, half cup breadcrumbs, quarter cup parmesan, two cloves minced garlic, Italian seasoning, salt, pepper. Mix everything together with your hands. Roll into golf ball sized meatballs, about 30 total. Arrange on parchment-lined sheet pans. Bake at 400°F for 20-25 minutes until cooked through. Makes 6 servings of 5 meatballs each. Serve with marinara over pasta, in subs, or plain with vegetables.
Per serving: approximately 32g protein, 250 calories
Beef Recipes
Korean Beef Bowls
Two pounds lean ground beef, browned and drained. Add sauce: half cup soy sauce, quarter cup brown sugar, one tablespoon sesame oil, two teaspoons minced garlic, one teaspoon ginger, red pepper flakes to taste. Simmer until sauce thickens slightly. Makes 6-8 servings. Serve over rice with steamed broccoli, shredded carrots, and sliced green onions. Top with sesame seeds.
Per serving: approximately 30g protein, 320 calories
Taco Meat
Three pounds lean ground beef, one large onion diced, two tablespoons chili powder, one tablespoon cumin, one teaspoon garlic powder, one teaspoon paprika, salt to taste. Brown beef with onion, drain fat, add seasonings and half cup water. Simmer until water is absorbed. Makes about 10 servings. Use all week for tacos, burritos, nachos, taco salads, or stuffed peppers.
Per serving: approximately 28g protein, 220 calories
Italian Beef (Slow Cooker)
Three pound beef chuck roast, one jar pepperoncini peppers with juice, one packet Italian dressing mix, one cup beef broth. Put roast in slow cooker, pour everything else over it. Cook on low 8 hours until fork tender. Shred the meat in the juices. Makes about 10 servings. Serve on hoagie rolls, over mashed potatoes, or with roasted vegetables.
Per serving: approximately 35g protein, 280 calories
Turkey Recipes
Turkey Taco Skillet
Two pounds ground turkey, one can black beans (drained), one can corn (drained), one can diced tomatoes with green chiles, taco seasoning. Brown turkey, add remaining ingredients, simmer 15 minutes. Makes 8 servings. Eat as-is, over rice, in tortillas, or as a nacho topping.
Per serving: approximately 28g protein, 260 calories
Asian Turkey Lettuce Wraps
Two pounds ground turkey, browned. Add sauce: quarter cup soy sauce, two tablespoons hoisin sauce, one tablespoon rice vinegar, one tablespoon sesame oil, one teaspoon minced garlic, one teaspoon ginger. Add one can water chestnuts, drained and diced. Simmer 5 minutes. Makes 6-8 servings. Serve in butter lettuce cups with shredded carrots and sliced green onions.
Per serving: approximately 32g protein, 240 calories
Pork Recipes
Pulled Pork (Slow Cooker)
Four pound pork shoulder, dry rub of brown sugar, paprika, garlic powder, onion powder, cumin, salt, pepper. Rub all over meat, place in slow cooker with half cup apple cider vinegar and half cup chicken broth. Cook on low 8-10 hours until falling apart. Shred, mix with juices, add barbecue sauce if desired. Makes about 12 servings. Use for sandwiches, tacos, rice bowls, or nachos all week.
Per serving: approximately 35g protein, 300 calories
Pork Tenderloin
Two pork tenderloins (about 2.5 pounds total), rubbed with olive oil, garlic powder, rosemary, thyme, salt, pepper. Roast at 400°F for 20-25 minutes until internal temperature reaches 145°F. Rest 5 minutes before slicing. Makes about 8 servings. Slice for dinner one night, cube for stir fry another night, slice thin for sandwiches.
Per serving: approximately 30g protein, 180 calories
Eggs and Dairy
Egg Muffins
Twelve eggs, whisked with salt and pepper. Add-ins of your choice: diced ham, shredded cheese, spinach, bell peppers, whatever you have. Pour into greased 12-cup muffin tin. Bake at 350°F for 20-25 minutes until set. Makes 12 muffins. Refrigerate and reheat for quick breakfasts or snacks throughout the week.
Per muffin (with ham and cheese): approximately 10g protein, 130 calories
Greek Yogurt Parfait Prep
Portion individual servings: three-quarters cup plain Greek yogurt (look for brands with 15-20g protein per serving), quarter cup granola, fresh or frozen berries. Store yogurt and granola separately, combine when eating. Makes grab-and-go breakfasts or snacks.
Per parfait: approximately 20g protein, 350 calories
Cottage Cheese Bowls
One cup cottage cheese topped with fresh fruit, a drizzle of honey, and a sprinkle of nuts or seeds. Simple, requires no cooking, 25-28g protein depending on brand. Prep containers with cottage cheese, add toppings when eating.
Fish and Seafood
Baked Salmon
Two pounds salmon fillets, brushed with olive oil, seasoned with salt, pepper, garlic powder, and lemon zest. Bake at 400°F for 12-15 minutes until it flakes easily. Makes about 6 servings. Eat hot the first night, cold over salads the next few days.
Per serving: approximately 35g protein, 280 calories
Shrimp Stir Fry
Two pounds raw shrimp, peeled and deveined. Stir fry in hot oil with garlic and ginger until pink, about 3-4 minutes. Add your favorite vegetables and sauce. Makes about 6 servings. Note: shrimp doesn’t hold up as well for meal prep, so cook early in the week and eat within two days.
Per serving: approximately 28g protein, 200 calories
Vegetarian High Protein Options
Black Bean and Quinoa Bowls
Two cups dry quinoa, cooked according to package directions. Two cans black beans, drained and rinsed. Mix with corn, diced tomatoes, lime juice, cilantro, cumin, salt. Makes about 8 servings. Top with cheese, sour cream, and avocado when eating.
Per serving: approximately 15g protein, 320 calories
Lentil Soup
One pound dry lentils, rinsed. Sauté onion, carrots, celery in olive oil. Add lentils, eight cups broth, one can diced tomatoes, cumin, smoked paprika, salt. Simmer 30-40 minutes until lentils are tender. Makes about 10 servings. Freezes well.
Per serving: approximately 18g protein, 280 calories
Chickpea Curry
Two cans chickpeas, drained. Sauté onion and garlic, add curry powder, garam masala, cumin. Add one can coconut milk, one can diced tomatoes. Add chickpeas, simmer 20 minutes. Makes about 6 servings. Serve over rice.
Per serving: approximately 12g protein, 340 calories
Making It Work
The secret to meal prep isn’t elaborate recipes or expensive containers. It’s consistency and simplicity.
Pick two to three proteins each week. Cook them all on Sunday. Prep vegetables that hold up well: roasted broccoli, shredded cabbage, sliced bell peppers. Make a batch of grain like rice or quinoa. Store everything separately and assemble meals throughout the week.
Start small if this is new. Prep just lunches for one week. Add dinners once that feels manageable. Don’t try to prep every meal immediately or you’ll burn out.
Accept that some things will get boring. I eat basically the same lunch four days a week. I don’t mind because it means I don’t have to think about lunch, and dinner can be more varied.
Protein counts are approximate and vary based on specific ingredients used. Nutritional information should be calculated based on your actual recipes and portion sizes.
