10 Easy High Protein Meal Prep | The College Nutritionist

Protein is a crucial part of every healthy diet. Getting enough protein throughout the day is important for a few reasons: it helps keep you full, it helps build muscles, it’s needed for the health of your organs, and it helps with your weight goals (whether it’s weight loss, weight gain, or weight management).

However, following a high-protein diet isn’t easy for everyone, as they struggle with coming up with protein recipes on a daily basis.

But there’s a solution: meal prepping your high-protein easy meals. Preparing make-ahead meals can help you meet your daily protein requirements without spending too much time in the kitchen.

That’s why in this post I’m sharing a roundup of great high-protein meal prep ideas that are easy to make. On the list, you’ll find high-protein breakfast, lunch, and dinner recipes.

So, let’s get into healthy meal prep recipes.

10 Easy High Protein Meal Prep Ideas

Copycat Starbucks Egg Bites

This is also a great option if you’re looking for low-carb meal prep ideas.

Protein: 30g

Ingredients

2 Egg, large – 144 calories
¼ cup Monterey jack cheese, shredded – 114 calories
¼ cup Ricotta cheese, part-skim – 108 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 Uncured bacon, slice – 44 calories

Instructions

Step 1: This recipe works best when making 2-3 servings at one time.

Step 2: Preheat the oven to 425 degrees F.

Step 3: Cut bacon with scissors into small pieces. Fry in pan on stovetop for 8-10 minutes on low heat, mixing frequently.

Step 4: In a bowl, whisk eggs. Add in cheeses, seasonings, and bacon.

Step 5: Spray a muffin tin with an oil spray, and add egg mixture (one serving of the ingredients in this recipe = about 3 muffins).

Step 6: Cook for 25+ minutes. Insert fork or toothpick into egg muffins to see if it comes out clean (then you know it’s done).

Step 7: No cheese? Use a dairy-free cheeses, or extra bacon.

Note: Silicone muffin tins work very well here (rather than the traditional metal or carbon steel ones).

Overnight Oats with Berries and PB

Protein: 34g

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
¾ cup Milk, skim, non-fat – 68 calories
1 cup Raspberries, frozen, not sweetened – 80 calories
½ cup Oatmeal, dry oats (uncooked) – 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

Instructions

Step 1: Combine oats, milk, yogurt, berries, PB in a bowl.

Step 2: Add to a mason jar & cover with lid.

Step 3: Refrigerate overnight.

No nuts? Use a seed butter e.g. sunflower seed butter. No dairy? Use a dairy free yogurt and milk.

Veggie Breakfast Casserole with Cottage Cheese

Protein: 28g

Ingredients

2 Egg, large – 144 calories
¼ cup Cottage cheese, 2% – 45 calories
⅓ cup Cheese, shredded, mozzarella – 112 calories
0.3 cup Mushrooms, small, whole or sliced – 5 calories
½ cup Leafy greens, spinach, raw – 4 calories
0.3 Onion, yellow, large – 17 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Instructions

Step 1: Preheat oven to 400 degrees F.

Step 2: This recipe works best when making 2-3 servings at once.

Step 3: Dice onion and slice mushrooms (if not already sliced).

Step 4: Spray a pan with an oil spray, stir-fry onion and mushrooms for ~6 minutes – until raw onion breaks down.

Step 5: Spray 2 or 4 quart casserole dish (2 quart for 2 servings, 4 quart for 3-4 servings) with an oil spray.

Step 6: Whisk eggs in a bowl, add in both cheeses, veggies (including raw spinach), and seasonings.

Step 7: Pour mixture into casserole dish.

Step 8: Bake for 20-25 minutes, or until eggs are cooked through.

Ground Turkey Bowl with Sweet Potatoes

Protein: 33g

Ingredients

4 oz Ground turkey, 93% lean, raw – 172 calories
½ Bell pepper, red, medium – 19 calories
½ Bell pepper, green, medium – 14 calories
⅓ cup Cheese, shredded, mozzarella – 112 calories
1 Potato, sweet, medium, 5 inches – 112 calories
⅛ tsp Cumin – 0 calories
⅛ tsp Red pepper flakes – 0 calories
¼ tsp Salt – 0 calories

Instructions

Step 1: Chop bell pepper into small pieces.

Step 2: Spray a pan with an oil spray, cook ground turkey and bell pepper on medium heat until cooked through, ~7 minutes.

Step 3: While turkey & peppers are cooking, poke holes in potato on its top & bottom, with a fork. Microwave the potato for 6 minutes total, flipping potato over halfway through. Once cooked and cooled for a few minutes, slice in to small pieces.

Step 4L Add the potato, cheese, and seasonings to the pan with the turkey and peppers. Heat through ~3 minutes. Then serve!

No dairy? Top your bowl with cubed avocado or bacon bits. No turkey? Use tofu, beans, or a meat substitute.

Veggie & Ground Beef Pesto Hash

Protein: 32g

Ingredients

1 cup Corn, canned – 125 calories
4 oz Ground beef, 90% lean, raw – 185 calories
1 Zucchini, medium – 33 calories
2 Tbsp Pesto (Tbsp) – 120 calories
¼ tsp Salt – 0 calories
⅛ tsp Red pepper flakes – 0 calories

Instructions

Step 1: Dice zucchini.

Step 2: Spray a pan with an oil spray.

Step 3: Add zucchini, drained corn, and ground beef to the pan.

Step 4: Stir fry for ~10 minutes, stirring frequently, until the ground beef has cooked through.

Step 5: Add in the pesto and seasoning and let simmer another 1-2 minutes.

No beef? Use ground turkey or beans. No dairy? Use dairy-free pesto, available at most stores, or oil.

Hearty Chili with Black Beans

This recipe is amazing because it uses two great protein sources: chicken breasts and black beans, which are an amazing plant-based protein source. Plus, this recipe is really great for meal prep!

Protein: 53g

Ingredients

2 cups Canned, diced tomatoes – 112 calories
1 Carrots, whole, medium – 25 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Onion, yellow, large – 28 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
⅛ tsp Cumin – 0 calories
⅛ tsp Chili seasoning – 0 calories
¼ tsp Garlic powder – 0 calories
¼ tsp Salt – 0 calories
⅛ tsp Red pepper flakes – 0 calories

Instructions

Step 1: Dice chicken. Chop vegges into small pieces.

Step 2: Spray a pot with an oil spray. Add in veggies, chicken, and seasoning.

Step 3: Let heat through for ~12 minutes on low heat, stirring.

Step 4: Add in tomatoes and beans to the pot.

Step 5: Turn burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.

Chicken and Snap Peas Stir Fry

If you’re looking for more meals with vegetables to add to your weekly meal plan, this is a great one to try out!

Protein: 44g

Ingredients

1 cup Sugar snap peas – 61 calories
½ cup Carrots, shredded or julienned – 23 calories
½ cup Cabbage, shredded – 8 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Tbsp Soy sauce (Tbsp) – 0 calories
1 tsp Sesame seeds (tsp) – 13 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
¼ tsp Pepper, ground – 0 calories
⅓ Tbsp Garlic, minced (Tbsp) – 0 calories

Instructions

Step 1: Cube chicken.

Step 2: Add oil to pan, add in garlic (0.33 Tbsp = 1 tsp).

Step 3: Cook for ~6 minutes, stirring frequently, on medium heat.

Step 4: Add in the veggies for another ~5 minutes.

Step 5: Add in sauce and top with sesame seeds and seasoning.

No chicken? Use fish or tofu.

Brussels and Chicken

Protein: 49g

Ingredients

1 Tbsp Olive oil (Tbsp) – 119 calories
2 cups Brussels sprouts – 112 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) – 21 calories
⅛ tsp Garlic salt – 0 calories

Instructions

Step 1: Cube chicken. Cut off Brussels’ hard ends & halve each one.

Step 2: Add oil to the pan.

Step 3: Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.

Step 4: Top with Parmesan & seasonings.

No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.

Burrito Bowl with Black Beans

This is one of my favorite high-protein meals!

Protein: 54g

Ingredients

2 cups Leafy greens, lettuce, raw – 10 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
¼ cup Salsa – 16 calories
½ Bell pepper, green, medium – 14 calories
¼ Onion, yellow, large – 14 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
¼ tsp Salt – 0 calories
¼ cup Cheese, Mexican, shredded – 114 calories

Instructions

Step 1: Spray a pan with an oil spray.

Step 2: Slice chicken and vegetables into strips.

Step 3: Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.

Step 4: Combine all ingredients into a salad.

No chicken? Use tofu, canned tuna, or more beans.

Strawberry Cheesecake Cottage Cheese Ice Cream

I had to include one dessert recipe too! As this is ice cream, it’s obviously great for meal prep, as you can keep it in the freezer!

Protein: 28g

Ingredients

1 cup Cottage cheese, 2% – 180 calories
6 tsp Stevia – 0 calories
1 cup Strawberries, fresh – 50 calories
1 Graham crackers – 59 calories

Instructions

Step 1: Dice strawberries and crush graham cracker into small pieces.

Step 2: In a blender or food processor, blend together cottage cheese, 3/4 of your strawberries, and your sweetener until smooth.

Step 3: Add your blended mixture to a freezer safe container, and top with the rest of your strawberries and graham crackers.

Step 4: Freeze for 3 hours, enjoy!

Step 5: No dairy? Swap this recipe for another.

Inspired by @lainiecooks_