We all know the struggle. The alarm screams, you hit snooze (maybe a few times!), and suddenly you're rushing out the door with a protein bar clutched in one hand and a lukewarm cup of coffee in the other.

Sounds familiar?

If you aim for a healthy, high-protein diet, mornings like this can quickly derail your goals. But we get it. Life is tough, and we are always late and busy!

So, what's the way out?

High-protein meal prep!

This guide dives into various delicious and easy high-protein meal prep ideas for breakfast, lunch, and dinner.

With a little planning and prep on the weekend, you can fuel your body with protein-rich goodness all week long and avoid those last-minute, unhealthy choices.

Key Takeways:

Meal-prepping benefits:

  • Saves time throughout the week by having healthy meals readily available.
  • Helps to avoid unhealthy choices made due to rushing or lack of planning.
  • Can be a cost-effective way to eat healthy by reducing impulse purchases.
  • Helps with portion control and ensures you get enough protein throughout the day.

Meal-prepping tips:

  • Plan your meals and grocery list in advance, considering your dietary needs and preferences.
  • Choose ingredients that will stay fresh throughout the week, prioritizing sturdy vegetables.
  • Pre-cook protein sources and chop vegetables to save time during assembly.
  • Pre-portion your meals to avoid guesswork and overeating.
  • Label your containers with the contents and date to maintain organization and safety.

High-protein meal prep ideas:

  • Breakfast: Burrito bowls, protein power bowls, protein pancakes, or protein shakes.
  • Lunch/Dinner: Fried rice with protein, mason jar salads, sheet pan meals with protein and vegetables, or hearty soups.
  • Vegan options: Tofu scramble, lentil power bowls, black bean burgers, or chickpea curry.

High-Protein Breakfast Meal Prep Ideas

Breakfast is the first meal of the day and the most important. However, nearly one-quarter of Americans skip breakfast every day, with an average energy contribution of 16% of total caloric intake, according to research.

Breakfast kick starts your metabolism and sets the tone for the day. Here are some meal prep-friendly ideas to ensure your mornings are protein-packed and delicious:

  1. Burrito Bonanza

    These customizable wraps are perfect for grabbing and going. Scramble some eggs (or use tofu scramble for a vegan option) and add in your favorite high-protein fillings like shredded chicken, black beans, cheese, or a dollop of Greek yogurt. Toss in some chopped veggies like peppers, onions, and spinach for extra texture, nutrients, and a satisfying crunch. See?


  2. Protein Powerhouse Bowls

    Breakfast bowls are all the rage for a reason – they're endlessly customizable and perfect for meal prep. Start with a base of slow-digesting carbs like oats, quinoa, or chia pudding. Top it off with a scoop of protein powder for an extra punch, then layer on sliced fruits, nuts, seeds, and a drizzle of honey or nut butter for a flavor and texture explosion.
  3. Protein Pancakes

    Who says pancakes can't be protein-rich? Swap out some of the all-purpose flour for protein powder in your favorite pancake recipe. Top them with Greek yogurt and berries for a breakfast that tastes like dessert (but isn't!).
  4. Fuel Your Day with a Protein Shake

    A quick and convenient option, protein shakes are a great way to grab a protein-packed breakfast on the go. Blend your favorite fruits, vegetables, milk of choice (dairy or plant-based), and a scoop of our protein coffee for a delicious energy boost with a caffeine kick!

    Oh! And, we like to call it PROFFEE :)

High-Protein Lunch & Dinner Meal Prep Ideas

The beauty of meal prep is that many lunch ideas can double as dinner options, giving you ultimate flexibility throughout the week. Here are some protein-rich ideas to keep you satisfied and energized:

  1. Fried Rice Fiesta

    Fried rice is a blank canvas for high-protein goodness. Scramble some eggs with chicken, shrimp, or tofu. Mix it with cooked rice, chopped vegetables like carrots, peas, and broccoli, and your favorite Asian-inspired sauces.
  2. Mason Jar Salads

    Salad in a Jar? Absolutely! Layer your favorite salad ingredients in a mason jar, with the dressing at the bottom to prevent soggy greens. Pack in cooked chicken breast, chickpeas, or lentils for protein, followed by chopped veggies and grains like quinoa or brown rice. When it's time to eat, just give it a shake and enjoy a fresh, protein-packed salad.
  3. Sheet Pan Simplicity

    This method is a lifesaver, especially for busy weeknights. Throw together your favorite protein (chicken breasts, salmon filets, tofu cubes) with chopped vegetables like broccoli, sweet potatoes, and bell peppers. Season with herbs and spices, then let the oven do the work. A complete and delicious meal awaits!
  4. Soups

    Hearty soups are perfect for meal prep and reheating throughout the week. Prepare a big batch of lentil soup, chicken noodle soup, or minestrone. These soups are packed with protein and fiber, making them a nutritious and satisfying meal on their own or paired with a whole-wheat roll.
  5. Meal Replacement Protein Shake

    In a pinch, a meal replacement protein shake made with our protein coffee can be a quick and convenient way to get your protein fix at lunchtime, especially if you're short on time.

    Look for protein shakes with added fiber to keep you feeling fuller for longer. You can also try meal replacement protein smoothies.

Now, this question comes up a lot – Meal Replacement or a Protein Shake? Which one is better and why? Read: Meal Replacement vs. Protein Shake.

High-Protein Vegan Meal Prep Options

Eating a high-protein vegan breakfast, lunch, or dinner (actually the entire diet) is definitely possible!

Here are some delicious and protein-packed meal prep ideas that cater to a plant-based lifestyle:

  1. Tofu Scramble

    This versatile ingredient mimics scrambled eggs perfectly. Crumble firm tofu and sauté with turmeric and nutritional yeast for a "cheesy" flavor. Add chopped veggies like onions, peppers, and spinach. For a complete breakfast, serve with a side of whole-wheat toast or a whole-wheat wrap.
  2. Lentil Power Bowls

    Lentils are a fantastic source of plant-based protein and fiber. Combine cooked lentils with brown rice, roasted vegetables like sweet potatoes and Brussels sprouts, a creamy avocado dressing, and chopped fresh herbs like cilantro or parsley for a delicious and filling lunch or dinner bowl.
  3. Black Bean Burgers

    Who needs beef when you have black beans? Mash together cooked black beans with rolled oats, spices like cumin and chili powder, and chopped vegetables like bell peppers and onions. Form into patties, bake or pan-fry, and enjoy on whole-wheat buns with your favorite toppings like lettuce, tomato, and avocado.
  4. Chickpea Curry

    A classic Indian dish, chickpea curry is bursting with flavor and protein. Cook chickpeas in a fragrant curry sauce with coconut milk and vegetables, such as carrots and green beans. Serve with basmati rice for a complete and satisfying meal.

How to Meal Prep on a High-Protein Diet?

Now that you've got a treasure trove of delicious, high-protein meal prep ideas at your fingertips, let's dive into the nitty-gritty and ensure your meal prep sessions are a success!

Here are some detailed tips to keep your protein-powered meals organized, safe, and oh-so-satisfying throughout the week:

  • Planning is Power

    Dedicate some quality time on the weekend, perhaps during a relaxing cup of coffee, to plan out your meals for the entire week. Consider your schedule, dietary needs, and preferences. Browse through cookbooks, food blogs, or these very ideas to find inspiration and create a well-rounded meal plan.

    Once you've finalized your menu, make a detailed grocery list based on the recipes you've chosen. Sticking to this list will not only save you money but also prevent impulse purchases that might not fit your protein goals.

  • Portion Perfection

    Pre-portioning your meals is a game-changer, especially when it comes to mindful eating and ensuring you're getting the right amount of protein throughout the day. Measure out your cooked protein sources (grilled chicken breasts, baked salmon filets, tofu cubes) and cooked grains (brown rice, quinoa) beforehand. Divide vegetables into individual portions as well, aiming for a colorful variety. This way, when hunger strikes, you'll grab a perfectly balanced and ready-to-eat meal, eliminating the guesswork and potential for overeating.
  • Freshness First.

    Choose ingredients that hold up well throughout the week. Opt for sturdy vegetables like broccoli, carrots, and bell peppers that won't get soggy or wilt easily. Pre-washing and chopping your vegetables on prep day saves time later on and ensures you have them readily available for assembling your meals. To maintain crispness, it's best to add leafy greens like spinach or lettuce fresh on the day of consumption.

    For protein sources, consider pre-cooking a big batch of chicken breasts, salmon filets, or tofu cubes on the weekend. This eliminates the need for daily cooking and ensures safe consumption throughout the week, as reheated cooked proteins are generally safer than raw options.

  • Label Your Containers.

    Use clear labels to mark each container’s contents and date. This simple step helps with organization and prevents any mystery meals from lurking in the fridge. Knowing exactly what's in each container and when it was prepared ensures you're consuming your meals within a safe time frame. It also helps to avoid any confusion or food waste.
  • Add Variety to Your Meals.

    While meal prepping is a fantastic time-saver, incorporating some variety into your meals is crucial to preventing boredom. Don't be afraid to experiment with different protein sources throughout the week, like lean ground turkey, tempeh (for vegan options), or even protein-rich lentils.

    Switch up your vegetables, opting for roasted sweet potatoes one day and a colorful stir-fry mix the next. Play with different flavor profiles by incorporating herbs, spices, and sauces. This keeps your taste buds happy and motivated to stick with your healthy meal plan.

  • Recreate with the leftovers.

    Don't let leftovers go to waste! Get creative and give them a new lease on life. Leftover roasted vegetables can be chopped and added to salads or wraps. Cooked chicken can be shredded and used in soups or fajitas.

    Leftover curry can be transformed into a Buddha bowl with the addition of fresh greens, chopped nuts, and a drizzle of dressing.

  • Clean Up as You Go.

    As you prep your meals, wash and chop vegetables, cook your protein sources in batches, and portion them out into containers. Cleaning up as you go will save you a massive pile of dishes at the end and make the entire process more streamlined. Plus, a clean workspace keeps you motivated and organized throughout your meal prep session.


Meal prep doesn't have to be complicated or time-consuming. With a little planning and these delicious high-protein meal prep ideas, you can fuel your body with healthy, protein-rich food all week long.

Remember, consistency is key. The more meal-prepping you do, the more efficient and enjoyable the process will become. You'll be a pro in no time, whipping up delicious and nutritious meals that keep you feeling your best throughout the week. So, fire up the oven, grab your reusable containers, and get ready to conquer your week with a fridge full of protein-packed goodness!

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