Meal prep ideas packed with protein to fuel your workouts, build muscle, and stay full all day — easy recipes you can cook once and eat all week.
Hitting your daily protein target (0.7–1g per pound of body weight) is hard when you’re winging it every meal. Meal prep solves this — cook once on Sunday, eat high-protein meals all week without thinking.
Cook a big batch of seasoned chicken breasts and use them in different meals all week:
Protein per serving: ~40g
Brown ground turkey with taco seasoning, then portion into containers with rice, black beans, corn, and salsa. Top with Greek yogurt instead of sour cream for extra protein.
Protein per serving: ~35g
Whisk eggs with diced veggies (spinach, peppers, onions) and cheese, pour into a muffin tin, and bake. Makes 12 grab-and-go breakfast muffins that reheat in 30 seconds.
Protein per serving (2 muffins): ~14g
Slice flank steak thin, stir-fry with broccoli and a simple sauce (soy sauce, garlic, ginger, brown sugar). Portion over jasmine rice.
Protein per serving: ~38g
Layer Greek yogurt with granola, berries, and a drizzle of honey. Prep in mason jars for a high-protein breakfast or snack.
Protein per serving: ~20g
Bake salmon fillets with lemon and dill alongside cubed sweet potatoes. Pair with steamed green beans for a balanced, high-protein meal.
Protein per serving: ~34g
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