High Protein Meal Prep: Easy Low Carb Recipes

High-Protein Meal Prep

Meal preparation in advance can make all the difference, particularly if your goal is to eat a diet high in protein and health. Having food ready for breakfast, lunch, or dinner can help you stay on schedule. Here are a few simple, high-protein meals you might try. They are not only delicious, but they are also rich in nutrients, providing you with energy for your busy days.

High Protein Meal Prep Ideas

These are a few quick and easy meal prep options that are very high in protein. There are many different meals to choose from, including hearty chicken wraps, vegan-friendly options, and egg-based breakfast dishes.

High Protein Meal Prep Breakfast

Let's start with some delicious, high-protein, and simple to make ahead of time breakfast options.

Muffin-Tin Omelets with Sausage & Gruyère

These mini omelets come in handy on busy mornings. They freeze or refrigerator nicely and are simple to make in large quantities.

Ingredients:

• 8 large eggs

• ½ cup reduced-fat milk

• ¾ cup chopped onion

• ¾ cup crumbled cooked sausage

• 6 tbsp shredded Gruyère cheese

• Salt and pepper to taste

Instructions:

1. Turn the oven on to 325°F or 165°C. Use silicone muffin cups or grease a muffin tray.

2. In a large bowl, whisk together the eggs, milk, pepper, and salt. Layer the muffin cups with the sausage, onion, and cheese. Then, cover the layers with the egg mixture.

3. Bake for 20-25 minutes, until set. Freeze for up to a month, or cool and store in the refrigerator for up to 4 days.

Muffin-Tin Spinach & Mushroom Mini Quiches

Looking for a vegetarian alternatives? These quiches are loaded with fresh spinach, mushrooms, and a touch of Gruyère cheese. They taste great and are loaded with protein.

Ingredients:

• 8 large eggs

• 1 cup chopped fresh spinach

• 1 cup sliced mushrooms

• ½ cup shredded Gruyère cheese

• 1 tbsp olive oil

• Salt and pepper

Instructions:

1. Sauté the spinach and mushrooms in olive oil until softened. Let it to cool down.

2. Add the cheese and vegetables to the whisked eggs along with the salt and pepper. Fill muffin pans with batter.

3. Bake at 325°F (165°C) for 20-25 minutes. Before putting them in the refrigerator or freezer, let them cool.

High Protein Meal Prep Lunch

Lunchtime meal planning is all about balance, and these meals with lots of protein do that perfectly. They are simple to prepare and work well to keep you full all day.

Chili Lime Chicken Bowls

These chicken bowls are tangy, flavorful, and full of protein.

Ingredients:

• 1 lb chicken breast, diced

• 2 tsp chili powder

• 2 tbsp lime juice

• 1 cup cooked quinoa

• 1 cup cooked brown rice

• 1 cup frozen corn (thawed)

• 1 avocado, diced

• Pico de gallo, for topping

Instructions:

1. Season the chicken with chili powder and lime juice. Roast in the oven at 400°F (200°C) for 20 minutes, until fully cooked.

2. Divide the quinoa and rice between four containers, then top with chicken, corn, avocado, and pico de gallo.

3. Store in the fridge for up to 4 days. Reheat and enjoy with a squeeze of lime.

Chicken Crunch Wrap

This meal prep idea is a healthy twist on a classic fast-food favorite.

Ingredients:

• 2 chicken breasts, seasoned and baked with taco seasoning

• 4 large tortillas

• Tostadas

• 1 cup shredded lettuce

• 1 cup sour cream

• Pico de gallo

• 1 cup shredded cheese

Instructions:

1. Bake the chicken and slice it thin. Lay a large tortilla on a flat surface and add a layer of chicken, cheese, and sour cream.

2. Top with a tostada, then add lettuce, pico de gallo, and a little more cheese.

3. Fold the tortilla into a wrap, grill lightly on both sides, and store in the fridge. Reheat for a crunchy, delicious lunch.

Low Carb High Protein Meal Prep

For those looking to cut carbs but still maintain a high-protein diet, these options are perfect.

Buffalo Chicken Grain Bowl

A healthy grain bowl with a spicy kick, this recipe is perfect for those looking for a low-carb, high-protein lunch or dinner.

Ingredients:

• 8 oz linguine pasta

• 2 chicken breasts, seasoned with Cajun spice

• 1 cup heavy cream

• ½ cup parmesan cheese

• 1 cup diced tomatoes

Instructions:

1. Cook the pasta and set aside. Sauté the chicken until golden brown, then slice thin.

2. In the same pan, add cream, Cajun seasoning, and parmesan cheese, and simmer until thickened.

3. Toss the pasta and chicken in the sauce. Store in meal prep containers and reheat when ready to eat.

Vegan High Protein Meal Prep

You don’t need meat to meet your protein goals. These vegan meal prep ideas are both nutritious and protein-packed.

Vegan Burrito Bowls with Cauliflower Rice

This plant-based meal is light, flavorful, and rich in protein thanks to tofu crumbles and riced cauliflower.

Ingredients:

• 2 cooked chicken thighs, shredded

• 2 cups cooked quinoa or couscous

• 2 stalks celery, diced

• 1 cup carrot ribbons

• 2 tbsp buffalo sauce

• 2 tbsp blue cheese crumbles

Instructions:

1. Layer the cooked quinoa and chicken in meal prep containers.

2. Add carrots, celery, blue cheese, and a buffalo sauce drizzle on top.

3. Keep refrigerated for a maximum of 4 days.

Easy High Protein Meal Prep

If you’re short on time but still want something packed with protein, these easy-to-make meals are just the thing.

Creamy Cajun Chicken Pasta

A rich and flavorful meal that’s surprisingly easy to prepare and loaded with protein.

Ingredients:

• 1 package tofu, crumbled

• 2 cups riced cauliflower

• 1 cup red cabbage, shredded

• 1 avocado, diced

• ½ cup salsa

• 1 tbsp taco seasoning

Instructions:

1. In a skillet, cook the tofu crumbles with taco seasoning.

2. The riced cauliflower should be sautéed till soft. Transfer to meal prep containers, then add tofu, salsa, avocado, and cabbage on top.

3. Store in the fridge for up to 4 days.

Your Go-To Guide For 30-Days Dieting:

Easy Mediterranean Diet Recipes: Breakfast, Lunch & Dinner Guide ↗

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Making high-protein meal preparations doesn't have to be difficult. Regardless of your preference towards chicken, plant-based proteins, or a combination of both, these dishes help maintaining a healthy diet. If you give them a try, you'll be set for a week of satisfying, flavorful meals!