Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
One of the most sworn-by practices within the fitness community is meal prepping, and for good reason! If you want to make serious gains, nutrition must be a top priority. That said, eating a healthy high protein meal once in a while will not cut it. Consistency is key.
Cooking your food in advance is the best way to ensure you stay on your diet long-term. Being prepared is an essential component of consistency. As an added bonus, it will also save you time and money.
Prepping high-protein meals is one thing. Making them taste great is another. But don't worry. This article will cover a few critical tricks and tips to master the art of high-protein meal prepping.
In this article, we will go over the following:
- What is meal prep?
- Strategies for high protein meal prep
- 6 best protein meal prep recipes
- Why it's important to meal prep your protein
- Best protein sources for meal preparation
What is Meal Prep?
We all know eating the right foods and in the right amounts is critical to achieving your fitness goals. However, time and money are two common excuses for why people can't get it done.
Meal prep is a simple concept. Instead of cooking each meal from scratch when it’s time to eat, meal prep involves preparing a bunch of meals ahead of time and storing them until they are needed. Not only does meal prep for weight loss make staying on your diet more manageable, but it can also be cheaper.
When you are on the go, meal prep makes sticking to your macros as convenient as possible.
Similarly, meal prep makes it easier to stick to your diet as people tend to make the worst food choices when they are hungry. It's a similar concept to the reasoning behind not going to the grocery store hungry, or you may end up buying a bunch of junk food you don't need.
The same line of thinking needs to be applied to eating meals. If you try to decide what to eat when you are starving, something quick and accessible from a drive-through is appealing. At that point, the last thing you want to do is go home and cook.
But if you already have healthy meals prepped, it's not a big deal. It's also going to help you meet your goals, whether it's to build muscle or lose weight.
10 Strategies For High-Protein Meal Prep
Although high-protein meal prep is not hard, there are a few tips and tricks to help you get the most out of the process. Here are ten strategies to get you started.
1. Start Small:
If you are new to meal prep, it might seem like a daunting task to cook food for three or four days. If that is you, start small. Begin by prepping one or two days' worth of meals and going from there. Once you see how convenient it is to have a delicious meal ready to eat after your workout, you'll become hooked.
2. Plan out your meals ahead of time:
Before going to the grocery store, map out your meals for the week. Sit down, write out what you need, and create a grocery list.
Ensure you get everything you need to complete your recipes. A half-made meal won't do you any favors. You can make it even easier and reduce your time spent planning by simply following this high protein meal plan instead.
3. Buy in bulk:
When eating healthy, you end up eating a lot of the same foods. Fitness staples like chicken breast, eggs, oatmeal, rice, potatoes, etc., are cheaper if bought in bulk.
It might make sense to get a membership to a discount grocery store like Sam’s Club or Costco.
4. Cook twice per week:
Food loses its freshness after a few days in the refrigerator. One way around this problem is to cook meals twice a week. Sunday and Wednesday work well for most people.
From a scheduling standpoint, it helps to know what days you need to plan to cook. Some coaches have their client's meal prep on rest days from the gym. You can put meal prep into your calendar for the same time you are usually are at the gym tackling your workout split.
5. Use the entire kitchen:
To be more efficient, utilize different cooking tools simultaneously to cook multiple meals. This can include the air fryer, stove, oven, slow cooker, instant pot, and rice cooker.
If you need one of these items, think about purchasing it. Many of these will make your life easier.
6. Buy a slow cooker:
A crock pot is a fitness enthusiast's best friend. You can set it and forget it. Out of all of the kitchen tools mentioned in the last point, if you are only going to invest in one new item, choose the slow cooker.
7. Use a food scale:
When creating your meals, use a food scale to measure the serving sizes instead of volumetric measuring (cups, tablespoons, etc.). Not only is a food scale more accurate, but it also allows you to avoid washing extra dishes.
8. Invest in quality containers:
Glass containers are preferred, but plastic will also work. Make sure you buy nice ones since you frequently use and wash them. Check out our post that covers the Best Meal Prep Bags on the market, so you're able to carry your food with you while you're on the go.
9. Keep a lot of spices and sauces on hand:
You don't have to eat bland food. Feel free to add spices and low-calorie sauces to your meals. Simply using a different seasoning or marinade can change your feelings about the meal.
Utilizing low-calorie sauces and spices is one of our favorite weight loss tips.
10. Utilize a meal prep service:
If you don’t have the time to meal prep, you can hire someone else to do it for you. There are tons of meal prep companies available to choose from.
All you have to do is pick out your meals and schedule them for delivery.
How to Create a High Protein Meal Prep Recipe
Before we move on to the recipes, here are the best ways to create a well-rounded high-protein meal prep recipe.
1. Build the meal around a protein source.
If your goal is to eat healthily, you need to first determine how much protein you need per serving. As a starting point, every meal should contain at least twenty grams. When meal prepping, make sure each meal has enough protein for you to hit your daily protein goal.
To do this, take how much protein you need each day, and divide it by the number of daily meals. For example, if you need to eat 200 grams of protein per day and you eat four meals, each meal should have 50 grams of protein.
2. Add carbs to complement the meal.
Once you calculate the amount of protein you need per meal, the next thing is carbohydrates. Unlike protein, the carbs you eat for each meal are sometimes different.
When prepping your meals, determine what meals will have higher or lower carbs. For example, if one of the meals is for post-workout, label it as such. The easiest carbs to meal prep are rice and potatoes.
3. Have veggies on hand.
If your recipe includes veggies, great. But, if it doesn't, you can cook up veggies and store them separately, so you always have them available to add as a side dish. Frozen veggies can work for this, too.
The Top 6 High Protein Meal Prep Recipes
Here we go! Below are six protein packed meals for you to cook and enjoy. There are two options each for breakfast, lunch, and dinner. Each will help you hit your protein goals so you can build muscle and gain muscular strength.
High Protein Meal Prep Breakfast Recipes
Breakfast is often overlooked when meal prepping. However, if you have to be to work or school early, having some pre-made breakfast options can make your mornings a lot less stressful.
And a less stressful morning means you're more likely to get to the gym and tackle your leg workout later!
1. Overnight Oats:
Overnight oats are one of the best breakfast foods to meal prep in advance. They taste great, are high in protein, and are simple to make.
Looking for some alternatives or additional add ins? You can top your oats with berries, bananas, sliced almonds, or a nut butter.
This recipe makes 3 servings.
Overnight Oats Nutrition Breakdown Per Serving: Calories - 375 calories, Fat - 9.5g, Carbs - 35g, Protein - 37g
Ingredients:
- 1.5 cups (120g) old fashioned oats
- 2.25 cups (18oz) unsweetened almond milk
- 3 scoops of vanilla protein powder
- 3/4 cup (170g) plain fat-free Greek yogurt
- 1.5 TB chia seeds
- 1.5 tsp vanilla extract
- 1 tsp cinnamon
Directions:
- Combine all ingredients in a large bowl and stir.
- Once everything is mixed up, divide the mixture into equal parts, and put it into three separate small containers.
- Cover the small containers with a lid and place them in the refrigerator overnight or for at least a few hours.
- When you are ready to eat the oats, take them out of the fridge and stir. If they come out a little dry, you can add a splash or two of almond milk to get to your desired consistency.
For more oat-based dishes, be sure to check out our article on the best high protein oatmeal recipes, one of which is another great overnight oats recipe!
2. Chocolate Chip Protein Pancakes:
Protein pancakes are always a big hit. You can make them from scratch, or cheat and use a pancake mix as we do in this recipe. Hey, we are here to make meal prep as easy as possible for you.
If you want to make a bigger batch, you can freeze the pancakes to make them last longer. If you're looking for some alternative toppings options, try sugar-free syrup, add fat-free whipped cream, or include strawberries on top. For a great pancake alternative, try protein French toast.
The recipe makes around 12 pancakes in total, and four pancakes are in one serving.
Protein Pancake Nutrition Breakdown Per Four Pancakes: Calories - 550 calories, Fat - 14g, Carbs - 73g, Protein - 33g
Ingredients:
- 2 cups (270g) pancake mix
- 3 eggs
- 2 cups (16oz) unsweetened almond milk
- 2 scoops of vanilla protein powder
- 2 TB (30g) semi-sweet chocolate chips
*You can add or subtract the amount of almond milk used based on how thick you want the pancakes.
Directions:
- Start by warming a skillet over low-medium heat.
- Combine all ingredients into a large container and stir until large lumps disappear. Let stand a couple of minutes to thicken.
- Pour batter into a greased skillet and cook for about 90 seconds on the first side. Flip the pancake and cook for another 60 seconds.
High Protein Lunch Meal Prep Recipes
Since most people are not home during the day, lunch is what meal prep is all about. We guarantee these two will quickly become your favorite lunch go-to's.
3. Chicken Taco Bowls:
Everyone loves taco night, and with this recipe, you can have it multiple days throughout the week.
The best thing about this high protein diet recipe is it is all cooked together in one pot, so the clean-up time is minimal. Packed with the best foods for muscles, this meal won't disappoint.
For some topping ideas, add avocado for healthy fats, light sour cream, or jalapenos.
The recipe makes four servings.
Chicken Taco Bowl Nutrition Breakdown Per Serving: Calories - 391 calories, Fat - 6.8g, Carbs - 43.5g, Protein - 39g
Ingredients:
- 12oz low-sodium chicken broth
- 16oz chicken breast
- 1 packet taco seasoning
- 15oz black beans
- 8oz corn
- 12oz salsa
- 1/2 cup white rice
- 1/2 cup cheddar cheese
Directions:
- Spray the bottom of an Instant Pot with nonstick cooking spray. Add half of the chicken broth to the Instant Pot.
- Add chicken breasts. Sprinkle chicken with taco seasoning. Add black beans, corn, salsa, and rice. Add remaining chicken broth.
- Press rice into the liquid to make sure it is fully submerged.
- Set valve to sealing. Cook on high pressure for 12 minutes and let the Instant Pot run its course.
- Top with cheddar cheese.
4. Siracha Shrimp and Rice:
Sriracha shrimp and rice is an easy meal you can make with minimal hassle anytime you're craving a healthy shrimp meal prep recipe. Feel free to get creative with this recipe and add various fresh veggies or sauces.
We guarantee this meal will make a filling, muscle-building high protein lunch!
The recipe makes three servings.
Sriracha Shrimp and Rice Nutrition Breakdown Per Serving: Calories - 268 calories, Fat - 8g, Carbs - 27g, Protein - 22g
Ingredients:
- 16oz shrimp
- 1/2 cup white rice
- 1.5 TB butter
- Sriracha, to taste
Directions:
- Cook rice in a rice cooker or pan based on the label instructions.
- Spray a skillet with nonstick cooking spray and cook shrimp over medium heat.
- Once done cooking, add rice and shrimp to a container.
- Top with 1/2 tablespoon of butter and siracha to taste.
High Protein Meal Prep Dinners
Last but not least, dinner meal plans for muscle gain. When you get home from a busy day, nothing beats having a complete meal packed with protein in the fridge ready for you.
Simply pop it in the microwave, and you are good to go.
5. Teriyaki Chicken:
Instead of going with Chinese takeout, meal prep a healthy version at home. Instead of chicken, you can use shrimp or lean beef. You can also throw in more vegetables if you desire, and this can easily be turned into a protein bowl.
The recipe makes three servings.
Teriyaki Chicken Nutrition Breakdown Per Serving: Calories - 319 calories, Fat - 3g, Carbs - 32g, Protein - 41g
Ingredients:
- 16oz chicken breast
- 1/2 cup white rice
- 3 TB teriyaki sauce
- 3 cups broccoli
Directions:
- Cook rice in a rice cooker or pan based on the label instructions. Heat nonstick cooking spray in a large nonstick skillet or wok.
- Add chicken and cook. Once the chicken finishes cooking, add the broccoli.
- Pour teriyaki sauce into the pan and cook/simmer until thickened.
- Add the chicken and broccoli to the finished rice.
6. Slow Cooker Pot Roast:
Pot roast is a classic homestyle meal that just feels right in the winter months. Unlike most homestyle meals, pot roast is high-protein and healthy. Instead of beef, you can use pork in this recipe as well.
The recipe makes four servings.
Slow Cooker Pot Roast Nutrition Breakdown Per Serving: Calories - 401 calories, Fat - 21g, Carbs - 28g, Protein - 25g
Ingredients:
- 16oz chuck roast
- 1 medium yellow onion
- 12oz low-sodium beef broth
- 15oz red potatoes
- 8oz carrots
- Salt and pepper
Directions:
- Put chuck roast into a slow cooker.
- Cut up onion, carrots, and potatoes into medium-sized pieces and add them to the slow cooker.
- Cook on low heat for around 8 hours.
Is Meal Prep Essential for Building Muscle?
Although weekly meal prep can be a big help in your quest to follow a clean bulk workout and diet plan and build muscle, it's not essential. You can build muscle without prepping your meals ahead of time. Plenty of people have done it. But building muscle is more challenging, time-consuming, and expensive if you are not prepared.
So, if you don't meal prep, what do you do?
There are a couple of options. The first is to prepare and cook all of your meals as you need them. This might be possible if you are a professional athlete or can afford a personal chef. It is nearly impossible for the rest of us to cook multiple meals fresh every day. Doing this would be a part-time job.
Another option is to depend on quick and easy meals. Things like canned chicken and tuna, precooked rice, protein shakes, protein bars, protein balls, beef jerky, and eating at restaurants.
These options can work in a pinch, but should not be your everyday plan.
Why It's Important to Meal Prep Your Protein
We live in a fantastic time. Food is abundant and, for the most part, quick and easy. There are microwaveable rice pouches, oatmeal, potatoes, and vegetables that taste as good as cooking them any other way. There are also ample best protein powders for easy on-the-go shakes.
However, with all the modern conveniences, we still need to get a ton of quick, healthy, high-protein foods. Protein doesn’t quite taste the same cooked in the microwave.
You can get away with not meal-prepping your carbs, but you can't get away with not meal-prepping your protein.
Who Benefits From High Protein Meal Prep?
Meal prepping is often considered a bodybuilding strategy, but anyone interested in eating healthy would benefit from high-protein meal prep.
As mentioned, it's challenging for anyone to eat high-protein meals without meal prep consistently. But, it is even more challenging for busy people.
If you are constantly on the go, meal prepping might be the only way you can consistently eat healthy. Additionally, if you work long hours, the same idea applies. By preparing your meals ahead of time and packing them in a cooler, you can take a full day of meals with you.
Another group of people who would benefit from meal prepping is new parents. When you have a newborn to take care of, one of the last things you want to do at mealtime is cook a meal for yourself.
Take advantage of when the baby is sleeping and meal prep.
What Are the Best Protein Sources For Meal Preparation?
Knowing the best carb, fat, and protein sources (we love high protein low fat foods!) is critical to meal preparation. Below is a detailed list to take with you to the grocery store.
Of course, you won't need to buy everything listed. Highlight what you need for the week and stick to only what your recipes require.
Protein Sources:
- Chicken breast, ground chicken, or chicken thighs
- Turkey breast
- Sirloin steak, top round steak, filet
- Lean ground beef
- Eggs and hard-boiled eggs
- Shrimp
- White fish: Cod, haddock, and tilapia
- Salmon
- Greek yogurt
- Cottage cheese
- Pork loin or spicy pulled pork
- Protein powder
Carbohydrate Sources:
- White rice, brown rice, and cauliflower rice
- Oats
- Russet potatoes, white potatoes, red potatoes, and sweet potatoes
- Quinoa
- Black, pinto, and kidney beans
- Whole grain pasta or zucchini noodles
- Whole grain bread
- Rice cakes
- Apples, bananas, oranges, strawberries, and blueberries
- Broccoli, spinach, peppers, asparagus, Brussels sprouts, green beans, and carrots
Fat Sources:
- Butter
- Olive oil
- Almonds, walnuts, or cashews
- Peanut butter and almond butter
- Avocado
- Chia seeds
Sauces, Spices, & Liquids:
- Unsweetened almond milk
- Low sodium chicken and beef broth
- Semi-sweet chocolate chips
- Nonstick cooking spray
- Hot sauce, soy sauce, teriyaki sauce, sriracha, mustard, low sugar barbeque sauce, and salsa
- Various steak and chicken marinades
- Salt, pepper, taco seasoning, red pepper flakes, cumin, turmeric, garlic powder, paprika, oregano, cinnamon, and vanilla extract
Where to Store Prepared Meals
When storing prepared meals, you have two options – the refrigerator and the freezer. The fridge is perfect for the cooked meals you will eat in the next few days; however, if you cook them for more than three days out, it's best to freeze those.
After three or four days in the fridge, food is no longer safe to eat, and the risk of food poisoning increases. But, if you freeze the food right away, it can be stored safely for a month or two.
When you are ready to eat your frozen meals, just put them in the refrigerator about 24 hours ahead of time, giving them time to thaw. The next time you need a ready-made meal to eat before a workout, you'll be so happy you put the time in when you did.
Make sure to invest in some nice meal prep containers to make storing your food even easier.
How to Meal Prep Protein Sources on a Budget
Affordability is often cited as one of the main reasons why people can’t follow a healthy diet. However, there are ways to meal prep protein sources on a budget.
- Buy in bulk: The good news is most meal prep-friendly foods can be bought in bulk. Instead of buying small packages, get a bigger container. If you need to, you can divide it up and freeze what you don't need to use at a later date.
- Stick to affordable foods: Chicken, rice, eggs, and potatoes are some of the cheapest foods. On the flip side, avoid fresh fish, NY strip, filets, and high-end items.
- Buy store brands: When possible, buy generic store brands. In most cases, the quality is the same for a lower price.
- Look for sales: One of the best ways to save money is to buy food when it is on sale. Typically, grocery stores run sales on meat when it is getting close to the sell-buy date. If you cook it soon after you buy it, this can be a fantastic way to save money.
- Buy frozen or canned veggies: If money is tight, look to buy frozen or canned veggies instead of fresh. Fresh is always best, but frozen and canned veggies have the same nutrient profile as fresh.
- Set a budget: Setting a budget is a financial tip that can go beyond just meal prep. Before you go to the store, or even plan your meals, set a budget for how much money you can spend. From there, reverse-engineer your grocery list. It takes some discipline, but it can make a big difference.
High Protein Meal Prepping: The Missing Link to Making Serious Gains
You are now armed with everything you need to know to be a meal prep master. If nutrition and strategies for adding more protein have been holding you back from making the type of gains you want, this could be the missing link.
Now, all you have to do is make time to do it.
Looking for more great recipes? Try the 6 Best Recipes For Protein Cookies or these 6 High Protein Pasta Recipes!
Kyle Hunt
Author