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    The 40 BEST High Protein Meal Prep Ideas

    Do you struggle to get the right balance of macro and micronutrients in your diet? Are you struggling to find quick, easy meals that will help keep you fueled throughout the day?

    If so, meal prepping can be a great way to make yourself nutritious meals without spending all your time in the kitchen. From high protein stir fries, protein powered bowl meals, easy high protein crockpot meals and soups and stews, there is so many delicious ways you can meal prep for a week.

    Meal prep is an excellent means of ensuring that each day’s meals have enough protein for energy and muscle repair.

    Cook your way through all of these great High Protein Meal Prep Ideas, and save time while still eating good!

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    High Protein Meal Prep Ideas:

    1. Crock Pot Barbacoa Pork

    The perfect way to start our list of high protein meal prep ideas is with Crock Pot Barbacoa.

    Imagine your pork is braised low and slow, simmering for hours in some serious Mexican flavors. Chipotle in adobo sauce, cumin, oregano, lime juice, and cilantro will spice up this dish, making it melt in your mouth delicious!

    Make a huge batch of Barbacoa Pork and use it in different meals every night. It would be fantastic in tacos, burritos, quesadillas, enchiladas, and more. Enjoy!

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    2. Shish Kabob

    Shish Kabob is the perfect summertime cookout food and this effortless recipe makes it super easy.

    This meat on a stick is fun and a breeze to make at home. And, the outstanding marinade gives the meat some really amazing flavors.

    You can customize this with different meats like chicken, lamb, or pork and use any of your favorite veggies. Plus, you can make it ahead of time. Quickly grill and enjoy for your high protein weeknight dinner.

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    3. Korean Ground Chicken Bowl

    Looking for a healthy meal prep dinner recipe? Try our Korean Ground Chicken Bowl. Loaded with lean protein and a variety of veggies, this combination of umami and spicy flavors are sensational!

    Easily double this recipe for meal prep and store the hot and cold components separately. Then you can simply enjoy them whenever you want a hearty meal.

    It needs just 25 minutes of your time to make this rainbow-colored bowl, so dig in!

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    4. Chicken Burrito Bowl

    If you’re a fan of Chipotle, this homemade Chicken Burrito Bowl is just for you.

    Honestly, this bowl is super flavorful, fresh, and loaded with lots of nutritious ingredients. Plus, it’s super versatile and great for high protein meal prep ahead of time. Make a large batch at the beginning of the week and enjoy this delicious dish for days.

    This is one delicious meal you’ll never get tired of!

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    5. Grilled Chicken Thighs

    Fire up your grill for these super easy Grilled Chicken Thighs. All you need is a flavorful marinade, fresh chicken thighs and a few tips to follow to make this grilled chicken perfect every time.

    It’s a great meal prep option, so make a big batch and freeze, or use it whenever you want a high-protein meal. Enjoy…

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    6. Steak Bites with Potatoes

    Try this classic combo for a weeknight dinner, Steak Bites with Potatoes, and make the perfect comfort food meal!

    This one-skillet dish is a great option for a high protein meal prep and can be whipped up in no time. Tender, juicy steak and buttery caramelized potatoes mixed with herbs and spices creates an easy delicious meal.

    This is one meal no one will complain about eating again and again!

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    7. Kalua Pork (Hawaiian Style Pulled Pork)

    Try this classic and famous Kaiua Pork at home and experience the awesome flavors of Hawaii.

    This shredded pulled pork recipe needs only 4 ingredients: pork roast, sea salt, liquid smoke and oil. Your crock pot will do all the work and produce a perfectly juicy, succulent and tender dish. Serve it with pineapple rice for an authentic Hawaiian meal.

    Cook up a large pot of this yummy dish for you next luau!

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    8. Peruvian Chicken (Pollo a la Brasa)

    Jazz up your simple roast chicken by making this Peruvian Chicken, also known as Pollo a la Brasa.

    This tantalizing dish is such a step above your normal rotisserie chicken! You’ll love all the complex and contrasting combinations of tangy, sweet, savory, smoky, and citrusy flavors. And the superb marinade plays a super important role that takes this dish to the next level of perfection.

    This high protein meal prep dish could easily be doubled for a week’s worth of meals. Enjoy!

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    9. Moo Shu Pork

    This Moo Shu Pork will definitely satisfy all of your Asian flavor cravings and make you a restaurant-worthy dish in less than half an hour.

    It features, tender, thin pork tenderloin strips along with colorful cabbage, mushrooms, and omelet strips all tossed in a sweet and savory sauce.

    Make a big batch of this protein-rich and veggie power dish and your meal prep for the week will be done. And no take out!

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    10. Crockpot Buffalo Chicken

    If you’re ready for a some spicy comfort food, Crockpot Buffalo Chicken is the dish for you!

    You need just 5 easy ingredients: boneless chicken, ranch seasoning, honey, hot sauce and butter. Your crockpot will do all the work and you’ll be left with spicy shredded chicken that will feed you for days!

    Serve it on buns, pizza, over rice and in tacos.

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    11. Chicken Stir Fry 

    We know you’ve made many versions of Chicken Stir Fry but this one is super quick, super easy, and super tasty.

    The stir-fry sauce is what makes this dish a winner! Made with soy sauce, oyster sauce, hoisin sauce, vinegar and honey, this sauce is extra flavorful and amazing.

    It makes a great high protein meal prep contender, so go ahead and make a huge batch for all your weekly meals.

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    12. Bulgogi (Korean BBQ Beef)

    Bulgogi is one of the most iconic dishes from Korea and you can make it with the help of our super fast recipe.

    This delicious dish consists of tender, juicy slightly caramelized beef strips with savory soy and garlicky flavors with a hint of sweetness. Place your meat over a bed of brown, caramelized onions and sprinkle with sesame seeds and scallions.

    Serve with your favorite white rice and kimchi.

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    13. Beef and Broccoli

    Possibly the most popular Chinese American stir fry is Beef and Broccoli. And now you can make it at home and skip the take out!

    This quick and easy dish delivers the most delicious flavors from an amazing stir fry sauce. And best of all, you can have it ready in under 30 minutes.

    Serve over a plate of hot white rice and enjoy!

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    14. Chicken Shawarma

    Give your taste buds a Middle Eastern-flavored treat with our fantastic Chicken Shawarma recipe!

    The amazing marinade, with vibrant and aromatic spices, makes this chicken out of this world delicious. And you don’t need a vertical rotisserie as the chicken can easily be cooked on the grill, stovetop, or in the oven.

    Try this exotic and tantalizing dish for your high protein meal prep and spice up your weekly meals!

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    15. Vaca Frita (Cuban Crispy Shredded Beef)

    How would you like to learn how to make this special dish, Vaca Frita? A classic Cuban recipe, it uses simple and easy ingredients to make an amazingly delicious meal!

    Flank steak is slowly stewed for hours and tenderized till it’s forks tender. The meat is then shredded and fried to crispy perfection with lots of garlic and lime.

    You can serve this Cuban treat with many variations, but black beans, fried plantains and yellow rice is a favorite!

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    16. Pinchos (Puerto Rican Chicken Skewers)

    Get ready to grill one of the most popular street foods from Puerto Rico, Pinchos. These chicken skewers are a fun meat on stick meal and are also easy to make.

    The chicken chunks are marinated in bold island flavors and then grilled to perfection. Finish them off with a good slather of BBQ sauce and they’re ready to serve.

    A fun dish to make with the kids on a camp out, at a beach party or BBQ!

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    17. Jamaican Jerk Chicken

    Jamaican Jerk Chicken is a famous and favorite grilled chicken recipe for a reason! It’s spicy tantalizing tropical flavors are an unforgettable taste treat.

    The marinade is the hero here, an amazing concoctions of ingredients that you can customize to your level of spiciness.

    Grill it or bake it, this high protein meal prep idea will elevate your week’s meals from bland to fantastic!

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    18. Ground Turkey Stir Fry

    Ground Turkey Stir Fry is the easiest and tastiest recipe you can make for your busy weeknight dinners. It’s loaded with lean protein and lots of healthy veggies for a super healthy meal in no time.

    Stir fry your ground turkey, chopped veggies and mix in the perfect amount of aromatics and sauce.

    This stir fry is also one of our favorite make-ahead meal prep ideas. Cook a giant bowl of this dish and serve it over rice, noodles or even go carb-less with some lettuce wraps. You’ll appreciate this delicious recipe on all the nights you’re too busy to cook!

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    19. Thai Cashew Chicken

    Thai Cashew Chicken is another great recipe to add to your stir fry collection. This amazing dish is simply bursting with layers of amazing flavors and textures.

    A few minutes of your time prepping this dish, combined with a mere 15 minutes to cook and dinner is done! Serve this protein and veggie rich dish over your favorite white rice or noodles.

    Skip the take out and enjoy these incredible Thai flavors soon.

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    20. Cochon de Lait (Cajun Pulled Pork)

    Making Cochon de Lait, aka Cajun Pulled Pork, couldn’t get any easier than this fantastic recipe. It’s super simple and your crockpot will do all the work!

    You’ll love this Louisiana recipe which is made with pork, garlic, creole seasoning, smoked paprika, apple cider, and hot sauce. And your crockpot’s low and slow method of cooking will turn it into a delicious mouth-watering dish!

    So when you’re looking for some spicy comfort food, whip up a batch of this awesome dish!

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    21. Brunswick Stew

    Need something deliciously warm and hearty for your winter nights? Then this Brunswick Stew, a Southern staple, is the perfect choice.

    This easy recipe only needs a few minutes of your hands-on time to make. It’s basically a tomato-based stew with meat and veggies flavored with barbeque sauce. And like all good stews, it’s even better the next day, so it’s great for a high protein meal prep!

    Pair this one dish meal with Southern corn bread or a loaf of rustic bread. Yum!

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    22. Greek Steak Salad Bowl

    Looking for a fabulous Mediterranean Salad? Then try this amazing Greek Streak Salad Bowl.

    This spectacular bowl is packed with colorful crunchy veggies, tender steak, Kalamata olives, chick peas and yummy feta cheese. Assemble the salad, drizzle with an excellent zesty red wine dressing and serve.

    A super nutritious salad that would be a super hit at summer potlucks!

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    23. Zuppa Toscana

    Zuppa Toscana, a spectacular Italian soup, couldn’t get any better than this! This warm and cozy soup is seriously the ultimate comfort food.

    You will get addicted to this soup! It adds different layers of flavors like fresh produce, bacon, sausages, and cream, making it completely yummy.

    Make a big batch of this divine soup for a high protein meal prep, serve with rustic Italian bread and you’ll cry when it gone!

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    24. Korean Ground Beef Bowl

    If you looking for something different, this fantastic Korean Ground Beef Bowl is sure to impress!

    You are going to love the combination of flavors, which are perfectly sweet, savory, and spicy. All you need to do is brown some ground beef along with ginger, garlic, and some green onions. Stir in Korean BBQ sauce and that’s it, start to finish in just 20 minutes.

    Make a big batch for high protein meal prep and enjoy it for days!

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    25. Baked Honey Mustard Chicken

    Baked Honey Mustard Chicken will elevate your chicken from ho-hum to yum!

    Start this tangy chicken dish by making a quick honey mustard sauce and marinating your chicken. Next, let your oven do all the work for you, making it perfectly juicy and tender with a crispy golden brown skin.

    Double the recipe and you’ll be eating this yummy chicken all week!

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    26. The Ultimate Chili

    Are you a chili person? Then this Ultimate Chili recipe is definitely for you. It has unbelievably bold flavors and is jam-packed with all your favorite ingredients.

    To make this awesome chili at home you will need a big pot that contains three different kinds of meat, three variations of beans, tons of tomatoes, garlic, and heaps of spices. There are 3 cooking methods you can choose from, so take your choice and get cooking!

    And don’t worry about the big batch because you know chili tastes even better as leftovers. This amazing recipe will be a high protein meal prep winner!

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    27. Dominican Pollo Guisado (Chicken Stew)

    Dominican Pollo Guisada’s perfect blend of Latin spices is what makes this tantalizing stew superb.

    This delicious stew starts with caramelizing the chicken first. You then braise it in a beautiful sauce until its fall-of-the-bone perfect.

    Serve this delicious stew with a plateful of rice and enjoy the superb Latin flavors!

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    28. Japanese Teriyaki Chicken Bowl

    Are you craving exotic flavors but need something quick and easy as well? This Japanese Teriyaki Chicken Bowl recipe will fit the bill.

    This dish is a complete meal and is loaded with protein, carbs, and veggies all in one single bowl. It’s also perfect for high protein meal prep as it’s super nutritious and super easy.

    Good enough to serve for company but easy enough for everyday!

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    29. Bistec Encebollado (Steak & Onions)

    Enjoy some Latin flavors with this delicious comfort food of Puerto Rico, Bistec Encebollado aka Steak & Onions.

    The awesomeness of this dish lies in its simplicity. The marinade, made with herbs, spices, olive oil, and lots of garlic, makes the steak chunks super flavorful and the onions compliment it just perfectly.

    Enjoy these Spanish flavors with your favorite rice and some crusty bread to soak up the sauce!

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    30. Flank Steak Fajitas

    Flank Steak Fajitas is the most amazing meal with a colorful platter of delicious foods for you to enjoy.

    Start with well-marinated steaks that are cooked to perfection, add colorful peppers, some lime, a lot of cilantro and a little avocado to complete this platter.

    Serve this yummy Mexican dish with your choice of rice, tortillas, burritos, salsa, beans and sour cream.

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    31. Guinness Beef Stew 

    Guinness Beef Stew is the ultimate comfort food recipe for lazy days. It’s so easy to make and the melts in your mouth meat is deliciously rich and full of succulent flavors.

    Just follow the amazing recipe that uses beef, Guinness stout, root veggies and lots of spices to make this perfect stew.

    Like all stews, this one gets better with time, so make a large batch and get a heads start on your high protein meal prep for the week!

    Get the Recipe

    32. Crock Pot (or Instant Pot) Hawaiian Pineapple Chicken

    Crock Pot Hawaiian Pineapple Chicken will have you dreaming of the islands when you taste this scrumptious, tantalizing meal! Yum.

    Here is what you’ll need to make this super easy dinner: chicken, aromatics, pineapple rings, red bell pepper, and a supreme sauce. Just dump all the ingredients in your crock pot and wait for the magic to happen.

    An easy and delicious dish for your next luau or pot luck. Enjoy!

    Get the Recipe

    33. Meaty Cabbage Soup

    With just a few ingredients and 3 easy cooking methods, you can whip up this warm and cozy Meaty Cabbage Soup at home.

    This fantastic soup is rich, nutritious and loaded with delicious flavors. And it’s perfect when you need a filling meal for a cold day.

    Serve with a crusty bread so you can soak up all the yummy broth!

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    34. Greek Meatballs (Soutzoukakia)

    Soutzoukakia, aka Greek Meatballs, are much easier to make than to pronounce! And if you really want to wow your family and friends, give this recipe a try.

    These plump oblong-shaped meatballs, loaded with lots of aromatics and fresh herbs, are first pan-fried. Then they are smothered in a cinnamon, cumin, and wine-enhanced tomato sauce creating a delicious comfort food!

    Follow the easy recipe and you’ll have a divine Mediterranean dish! And it’s perfect for your weekly high protein meal prep.

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    35. Thai Basil Chicken (Pad Krapow Gai)

    Another restaurant-worthy Asian recipe is our remarkably easy, fast, and flavorful Thai Basil Chicken. Also known as Pad Krapow Gai, this dish is faster to whip up than take-out!

    The ingredients of this fabulous dish starts with ground chicken. Add garlic, sauces, chilis (birds eye chilis if you can get them), and basil.

    Serve over a bed of your favorite rice and add a fried egg to the top.

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    36. Pork Vindaloo

    We know you love your curry, so add this one to your collection. This traditional Pork Vindaloo is not just an Indian curry, it’s a stunning experience of hot, tangy, and slightly sweet flavors.

    Once you master the base for this curry, you’ll find the rest is super simple. Plus, you can switch up the recipe by using the protein of your choice. Serve this spicy, tangy dish with a sprinkle of basil and cashews.

    And if you are a curry fan, make a double batch as it’s a great alternative for high protein meal prep.

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    37. Jambalaya Soup

    Get ready to explore some serious flavors with our Jambalaya Soup, an amazing twist on your favorite Jambalaya.

    You’ll love this soupy version of the famous New Orleans dish. Loaded with meat and veggies, it’s full of amazingly bold and complex flavors.

    So get your biggest pot and make a big batch of this twist of a Louisiana favorite!

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    38. Jamaican Curry Chicken

    Jamaican Curry Chicken can be described with 3 words: simple, bold, and flavorful. And this amazing recipe will bring home the spicy, comforting flavors of Caribbean cuisine.

    Every bite of this bright yellow curry dish is perfectly spiced and the herb flavors are mind-blowingly delicious. The chicken, which is tender, moist and yummy, is fall off the bone fantastic!

    This Jamaican favorite makes an awesome pot luck or company dish and the leftovers are even better!

    Get the Recipe

    39. Ropa Vieja (Cuba’s National Dish)

    This rustic and humble Latin dish, Ropa Viejo, is Cuba’s national dish for a good reason. It’s is unbelievably delicious!

    The beef and veggies in this dish are cooked slow and low till it’s fork tender in an authentic wine sauce. Finished off with olives and capers, this beautiful meal will become your new favorite comfort food!

    So whenever you crave some Cuban food, keep this recipe at the top of your list.

    Get the Recipe

    40. Egg Roll Soup

    This excellent Asian dish, Egg Roll Soup, is actually an awesome upgrade to your favorite Chinese appetizer.

    This soup version has all the amazing flavors and ingredients of egg rolls, excluding the wrapper. And the best part is that you can whip it up in under 30 minutes. Sounds tricky, but yes, it’s true!

    Make a pot full of this warm and cozy soup for your weekly high protein meal prep and enjoy!

    Get the Recipe

    So many great high protein meal prep ideas to try, where to start?

    Save or pin this collection of great recipes so you always know where to find it. And be sure to subscribe to GypsyPlate, we’re always cooking up new easy recipes for you!

    Check out these other recipe collections!
    High Protein Meals
    Protein Shake Recipes
    Protein Ball Recipes
    High Protein Breakfast Ideas
    Meal Prep Ideas
    Chicken Recipes

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    40 BEST High Protein Meal Prep Ideas

    This collection of High Protein Meal Prep Ideas will help you eat healthy, while saving time in the kitchen.


    • 4-6 lbs Boston butt roast
    • 1-1.5 Tbsp Hawaiian sea salt
    • 1 Tbsp liquid smoke
    • 2 Tbsp oil


    1. Heat 2 Tbsp oil in a large pot over medium-high heat. Once the oil is hot, sear the pork for about 3 minutes per side to brown it all over. 
    2. Place the pork in slow cooker and drizzle liquid smoke over all sides. Season all sides with salt. 
    3. Cover and cook on LOW heat for 10-12 hours, or until fork tender. 
    4. Remove the pork roast from the slow cooker and transfer to a large bowl or serving platter, and shred the meat, removing any large pieces of fat or bone, if any. Spoon as much of the extra liquid from the slow cooker as desired over the shredded kalua pork to keep it from drying out. You might not add all of the liquid back, but save it for storing the pork in if there are leftovers.
    5. Serve immediately, or refrigerate in reserved liquid for a few days.

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    Picture of Alpana, blogger and recipe developer at GypsyPlate

    Welcome to GypsyPlate! I'm Alpana, former wordwide tour manager and professional caterer, now full time blogger. I love exploring cuisines from around the world, and my recipes have been featured on sites such as MSN, Parade, Brit + Co, CNET and AOL. You can explore my entire collection of sortable recipes in my Recipe Index or learn more about me here.

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