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3 High Protein Meal Prep Ideas from a Dietitian

April 22, 2024

In a world where convenience often trumps nutrition, finding the time and motivation to prepare healthy meals every day can feel like an uphill battle — especially with so many takeout options at our fingertips. That’s where high protein meal prep can really come to the rescue. 

By incorporating high protein meal prep into your routine, you can not only save time and money, but also ensure that you stay full, satisfied, and energized throughout the day. To get you started, we asked dietician Maya Feller for her go-to high protein meal prep ideas that are tasty, nutritious, and easy to put together for breakfast, lunch, and dinner. Use them as a jumping-off point and swap in different proteins and vegetables to get plenty of variety.

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Breakfast: Egg cups with salmon and arugula 

Smoked salmon egg cups

Courtesy of Stem + Spoon

Eggs are an excellent source of protein and nutrients, but we don’t always have time to cook them fresh, especially in the morning. Baking egg cups in a muffin tin is a great high protein meal prep hack, so you can always have a healthy breakfast option for busy days. For a well-rounded meal, Feller recommends pairing a couple of egg cups with smoked salmon and arugula, or any other veggies you have on hand. Or, bake the smoked salmon and arugula directly into your egg cups, and have a piece of fruit on the side. Don’t care for smoked salmon? Have some yogurt or cottage cheese with it instead. 

Try this recipe from Stem + Spoon.

Lunch: Bean salad with tofu

Bean and tofu salad

Courtesy of Sweet Simple Vegan

If you’re looking for a plant-based high protein option, bean salad with tofu is Feller’s go-to. It’s delicious, budget-friendly, and easy to prepare in big batches. This meal is also rich in B vitamins and fiber — and that fiber along with the protein will keep you full and satisfied. Plus, tofu contains all nine essential amino acids, so you’re getting complete protein in this make-ahead meal. And you can enjoy it cold, so it’s perfect to grab and go for lunch.

Try this recipe from Sweet Simple Vegan.

Dinner: Halibut with white beans and quinoa

Halibut and white beans

Courtesy of Taste and See

For those who eat fish, Feller suggests incorporating it at about three times per week. Lean fish like halibut is a great high protein meal prep option because it cooks quickly, and its mild flavor means you can season it in a number of different ways. For added protein and fiber, Feller recommends pairing halibut with white beans and quinoa, which you can prepare and store ahead of time for quick meal assembly. 

Try this recipe from Taste and See.

Read next: 10 Easy Meal Prep Tips from a Registered Dietitian


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