11 High Protein Meal Prep Ideas For Easy Weekday Meals
Protein is an essential nutrient that plays a crucial role in maintaining a healthy body. Not only does it help in building and repairing tissues, making enzymes and hormones, and maintaining muscle mass, but it can also keep you feeling full and satisfied throughout the day. That’s why incorporating high protein meals into your diet is so important. And when you’re short on time, meal prepping can be a lifesaver. With just a little bit of planning and preparation, you can have a whole week’s worth of delicious and nutritious meals ready to go with these high protein meal prep ideas perfect for busy weekday meals.
1. Chicken and broccoli rice bowl
This meal prep idea is high in protein because of the chicken breast and brown rice. Chicken is an excellent source of protein, and it’s also low in fat, making it a great choice for those who are watching their weight. Broccoli is also high in protein and packed with vitamins and minerals. To put it together, cook the chicken and broccoli in a pan and serve it with cooked brown rice.
2. Tuna salad
Tuna is a great source of protein, and this meal prep idea is a delicious way to get your protein fix. Mix canned tuna with chopped vegetables like celery, onions, and cherry tomatoes, and a vinaigrette dressing for a tasty and high protein meal prep idea. You can also add some lettuce or spinach leaves for an extra dose of nutrients.
3. Greek yogurt parfait
Greek yogurt is an excellent source of protein, and it is an easy meal prep option. Layer Greek yogurt with fruit and granola for a delicious and high protein breakfast or snack. Berries like strawberries, blueberries, or raspberries are a great choice because they are low in sugar and high in antioxidants.
4. Turkey and veggie skewers
Skewers are a fun and easy way to throw together for a high protein meal prep. Thread turkey breast and vegetables like bell peppers, onions, and mushrooms onto skewers and grill or bake them for a tasty and healthy meal. Turkey is a lean protein source and a great alternative to red meat.
5. Quinoa and lentil salad
This meal prep idea is high in protein because of the quinoa and lentils. Quinoa is a complete protein, meaning it contains all nine essential amino acids that our body needs to function correctly. Lentils are also high in protein and rich in fiber. Cook the quinoa and lentils and mix them with chopped vegetables like cucumber, red onion, and bell pepper, and a vinaigrette dressing for a tasty and high protein salad.
6. Egg muffins
Egg muffins are an easy and high protein breakfast option. They are also versatile, and you can customize them with your favorite vegetables and cheese. Mix eggs with vegetables like spinach, tomatoes, onions, and cheese, and bake them in muffin tins for a grab-and-go breakfast.
7. Grilled chicken and sweet potato
Grilled chicken breast and sweet potato are both high in protein and make a delicious and healthy meal. Chicken breast is a lean source of protein, while sweet potato is packed with fiber and vitamins. Grill or bake the chicken and sweet potato and serve them together.
8. Protein smoothie
Protein smoothies are an easy and delicious way to get your protein fix. Blend Greek yogurt, fruit, and protein powder for a tasty and high protein smoothie. You can also add some spinach or kale leaves for extra nutrients.
9. Beef and broccoli stir-fry
This meal prep idea is high in protein because of the beef and broccoli. Beef is an excellent source of protein and rich in iron and vitamin B12. Stir-fry the beef and broccoli in a pan with some soy sauce and garlic, and serve it with cooked rice.
10. Chickpea salad
Chickpeas are a great source of protein, and this meal prep idea is an easy way to incorporate them into your diet. Mix canned chickpeas with chopped vegetables like cucumber, cherry tomatoes, and red onion, and a vinaigrette dressing for a tasty and high protein salad. You can also add some feta cheese or olives for extra flavor.
11. Salmon and asparagus
Salmon is a great source of protein and healthy fats, and asparagus is a healthy and delicious side dish. Bake the salmon and asparagus in the oven with some olive oil and lemon juice. Salmon is also rich in omega-3 fatty acids, which have numerous health benefits, including reducing inflammation and improving brain function.