High-Protein Meal Prep Ideas (Low Calorie & High Calorie)

This article is for all protein lovers! Prepping high-protein meals is a must for anyone looking to put on mass while keeping their weight in check. This article will cover some of the best high-protein meal ideas you can use for delicious meals or prep food for the week.

What Is Protein?

Protein is a long string of amino acids that performs an array of functions in the human body. The main interest in protein is its role in building or maintaining muscle mass.

But protein is much more important than muscle-building, especially when losing weight. Some of its functions include: ¹

• It has the highest satiety effect, which means it keeps you full.
• Mitigates muscle loss - When in a caloric deficit, your body can break down muscle for fuel. 
• Has the highest thermogenic effect of food (TEF) - TEF refers to the amount of calories your body needs to digest, process, and utilize a food and its nutrients. The TEF of protein is 20-30%

At the same time, protein is involved in;

How Much Protein Should Your Meal Have?

Protein intake will depend on the individual, as it's usually dictated by the person's weight. However, we can still give some guidelines.

The "go-to" protein intake for bodybuilders and weightlifters is 2.0 grams per kilogram of body weight. Let's use that number for a 100kg guy who wants to eat 200g of protein daily.

The general suggestion is to spread the total amount over the day in 4 or 5 meals. Ideally, each meal would contain the same amount of protein, so if he had 5 meals, each would have 40g of protein.

That said, the meals can vary. However, the one guideline you should follow is that each meal should contain at least 20g, ideally 25g. 25g of protein seems to be the threshold where you get the most "bang for your buck" in terms of increasing muscle protein synthesis (MPS). To be clear, MPS will still increase when you eat more, but the rate decreases.

Does Protein Timing Matter?

A highly misunderstood concept about protein is the topic of protein timing. Does it matter when you eat protein?

Let's be clear. The most important factor is the total amount of calories consumed daily. No amount of timing matters if you're eating low protein.

So now, let's assume you hit your total. Does protein timing matter now?

It may, but its effect is much smaller than many people suggest. As we spoke above, the best practice is to spread the total protein out among 4-5 meals spaced out.

High Protein Meal Prep: High-Calorie Vs. Low Calorie

High-protein meal prep can satisfy whatever your nutritional and caloric needs are. This is one of the benefits of doing your own meal prep, as you can easily control your calories.

And here's the thing…

Preparing a high-calorie meal can use the same ingredients as a low-calorie meal. Here are some ways to easily alter the calories without changing the entire meal.

Alter The Amount Or Source Of Carbs

Assuming the high-calorie meal is not a dirty bulk, the main difference will just involve using fewer carbs.

For example, if you're bulking and eating 2 cups of rice, you can reduce this to 1 cup when you need fewer calories.

If you like the volume, another option is to opt for a lower-calorie option, such as cauliflower rice. Or go 50/50…you get the idea!

Make Slight Alterations To Food Sources

Many of the high-protein foods below can be used in different foods. For example;

• Chicken with skin for high-calories or skinless for low-calories
• 70/30 ground beef for high calorie or 90/10 for low-calories
• Ground turkey/chicken for lower-calorie 

Take Away, Swap-Out Or Add Non-Necessities 

Not all ingredients in a meal are essential. In fact, most aren't yet as important as adding onions or peppers.

However, many are completely optional. These are things such as dressing, cheese, or additional eggs.

For example;

• 1 slice of cheddar cheese has around 80-120 calories, depending on the brand. Use as many as needed
• 1 tbsp of Balsamic vinegar has around 30 calories compared to 80-120 calories found in Ranch dressing

Tips On Food Prep

Here are some basic tips for making meal prep easy:

1. Find a couple of meals you like at first and become an expert. Become so good with some meals that you can prep them in 5 minutes and alter the ingredients easily to change the experience. This might mean changing protein, adding cheese, using garlic, or swapping out carbs. In this way, 1 recipe becomes 10!

2. Meal prep doesn't always mean cooking the entire meal. Not every meal needs to be cooked. Sometimes, all you need to do is prepare the ingredients. For example, a sheet pan recipe – divide and prep all the ingredients. Then, when you get home from work, you just need to throw it all on a sheet pan and bake!

3. Find some "Cook All-Together" Meals. These are meals like sheet pan recipes or slow cooker recipes. These allow you to prep all the ingredients (as we said above) and then cook it all together when ready. This food prep allows you to easily cook fresh meals every evening!

4. Don't fret the small ingredients. This may take a bit to get used to but don't think you always need to measure 1 tsp of this and 2 tbsp of that. Once you know how much that is, it won't really matter. Plus, if you know you love one flavor, you can go a little heavy. Don't stress about it.

5. Use tempered glass containers if you prep. Glass is generally the preferred material for food prep as it mitigates any risk of contamination from the material. It's also easier to clean and reuse.

What Are Easy High Protein Meal Prep Lunches?

To stay consistent with your lunch, simplicity is best. Sometimes, you just want to throw some ingredients together and eat!

Here are some of the best high-protein meals you can make fast!

Onion, Pepper, Mushroom, & Ground Beef Over Rice

This simple dish is incredibly easy to make and is easily altered to increase protein amount and calories.

As the name implies, It only contains four primary ingredients plus rice. From there, you can add any seasonings you want. 

• Decide on the amount of beef you need as well as onions and peppers (nutritional info below)
• Heat up a pan and melt some butter.
• Saute your onions, peppers, and mushrooms.
• Add the beef and brown with the vegetables
• Add garlic, salt, or any other seasoning you wish to taste
• Serve over rice
• Feel free to add some greens to the mix, such as spinach or kale.

Incredibly simple yet delicious. 

High-Protein Turkey Wraps

Calories and Macros

• Calories - 406 calories
• Protein - 20g
• Fat - 22g
• Carbs - 32g

Ingredients

• 2 large flour tortillas 10"
• 4 ounces deli sliced turkey or leftover turkey
• 1 ½ cups shredded romaine lettuce or fresh spinach
• 4 slices tomato large
• 2 ounces cheddar cheese or Havarti, sliced
• ¼ cup honey mustard sauce store-bought or below

Directions

• Put it all together in a wrap! Easy!

We'll be honest. Turkey usually isn't on our list of meats, but there's something about a basic turkey wrap with cheese that makes us smile.

High-protein turkey wraps are terribly easy to make, highly versatile, and delicious. Personally, we like using fresh deli meat as it just seems juicier.

Note: To increase protein, add boiled egg slices.

3-Egg Omelet (With your choice of filling)

Omelets are a classic breakfast item but also extremely nutritious and delicious. Why we like them so much is because they're simple and highly versatile. 

Start with a 3-4 egg omelet which will yield 240-280 calories with 18-24g of protein. From here, you can add any filling such as;

• Chicken chunks
• Ham
• Cheese
• Tomato
• Onions
• Mushrooms

Again, prepare the ingredients so you can just throw it all together for breakfast. These are great meal prep ideas for weight loss as you can pack a lot of protein with low calories.

Muscle Grilled Cheese

Calories and Macros

• Calories - 453 calories
• Protein - 40g
• Fat - 18g
• Carbs - 33g

Ingredients

• 2 Pieces Bread 
• 2 Slices Cheddar Cheese 
• 1 Slice American Cheese 
• 2 Pieces Turkey Bacon or Bacon or Ham
• 1 Tablespoon Hummus - Your choice of flavor
• 2 Large Egg Whites
• 1 Large Whole Egg
• ½ Tablespoon Olive Oil

Directions

• Cook the Turkey Bacon, Large Egg, and Large Egg Whites
• Take your bread and spread ½ of the hummus on each slice.
• Place 2 slices of Cheddar Cheese on one slice of bread.
• Place 1 slice of American Cheese on the other slice.
• Evenly divide the Turkey Bacon and add it to the sandwich.
• Add the cooked Large Egg + Egg Whites to one side of the sandwich.
• Close the sandwich
• Spread ¼ tablespoon of Olive Oil on both the top and bottom of the bread.
• Heat a stovetop pan or griddle over medium heat, and coat with non-stick cooking spray.
• Spray the side of the sandwich that will go down into the pan with non-stick cooking spray.
• Cook that side, pressing down occasionally, until the cheese melts (about 2-3 minutes).
• Spray the other side with non-stick cooking spray and repeat the process until the cheese is fully melted.

Note: You can change out the protein as well as take out hummus if you don't want it to be so complicated.

We can't resist a good grilled cheese, and this one packs a ton of protein. Don't fret about the numerous steps, as it basically amounts to "put your cooked meat, eggs, and cheese on bread and lightly pan fry it."

Once you cook this once, you'll be able to knock them out in under 10 minutes.

Overnight Oats

Overnight oats are a classic meal for building muscle. They're extremely easy to make and make the perfect breakfast.

The premise is simple. Make a bowl of oatmeal, generally with a protein powder, and let it sit overnight.

Now, that may seem insignificant, but letting the oats sit overnight allows them to absorb all the ingredients and, in our opinion, greatly increases their flavor.

One great thing we love about overnight oats is you can customize it any way you want. For example,

• Use the protein flavor or brand of your choice
• How much and style of oats
• Add any add-on you like
• Berries
• Peanut butter (especially for high calories)
• Coconut flakes

Tuna Wrap

Calories and Macros

• Calories - 375 calories
• Protein - 17g
• Fat - 23g
• Carbs - 25g 

Ingredients

• 2 large flour tortillas 10"
• 4 ounces deli sliced turkey or leftover turkey
• 1 ½ cups shredded romaine lettuce or fresh spinach
• 4 slices tomato large
• 2 ounces cheddar cheese or Havarti, sliced
• ¼ cup honey mustard sauce store-bought or below

Directions

• Put it all together in a wrap! Easy!

Another wrap! Tuna wraps are classic high-protein foods that are easy to make and deliver a lot of nutrients. Plus, it's a relatively cheap option.

Note: You can increase protein by adding eggs and alter calories with a choice of wrap.

High Protein Meal Prep Ideas For High & Low Calories

We will go over some of our favorite meal prep ideas. Keep in mind that we're going to focus on easy-to-prepare meals.

Simplicity is one of the most important variables in being consistent with meal prep. We all have busy lives, and simplicity is the easiest way to ensure that you stay consistent.

We now want to deliver some high-protein meals that add a little bit more zest to your nutrition.

Chicken Thigh & Rice

Calories and Macros

• Calories - 454 calories / 1,816 calories 
• Protein - 27g /108g
• Fat - 19g / 76g
• Carbs- 44g / 176g

Ingredients

• 1 cup (195g) long-grain rice, rinsed well and drained
• 1 ½ cups (355ml) water
• 2 tablespoons extra-virgin olive oil, divided
• Salt to taste
• 1 ½ tablespoons lime juice
• ⅓ cup (5g) cilantro, finely chopped
• 4 large boneless skinless chicken thighs
• 1 tablespoon jerk seasoning rub
• 1 cup (149g) grape tomatoes, halved
• ¾ cup (112g) guacamole

Directions

• Rinse the rice well 
• Combine rice, water, 1 tablespoon olive oil, and salt in a heavy-bottomed saucepan.
• Bring the mixture to a boil, then cover and reduce the heat to a simmer. 
• Cook for about 20 minutes until the water is fully absorbed. 
• Take off the heat and uncover the rice. Fluff with a fork, and let it cool for about 5 minutes. 
• Stir in the lime juice and cilantro.
• While the rice is cooking, pat the chicken thighs dry and rub the jerk seasoning evenly over them.
• Heat 1 tbsp of olive oil in a skillet and cook the chicken for 5–7 minutes per side, or until the internal temperature reaches 165°F (74°C).
• Transfer the chicken to a cutting board, cover with foil, and let it rest for 5 minutes.
• Serve the chicken over the rice, topped with tomatoes and guacamole.
• For meal prep, divide the rice, chicken, tomatoes, and guacamole into containers and refrigerate until ready to use.

One of the classic meal prep foods; chicken and rice. This recipe is a bit fancier (but not too much) and is incredibly fast and easy to whip up a high-protein meal.

Honey Barbeque Meatballs

Calories and Macros

• Calories: 389kcal / 1,556
• Carbohydrates: 42g / 168g
• Protein: 26g / 104g
• Fat: 13g / 52g 

Ingredients

For the Meatballs:

• 1 lb. ground chicken
• 1 cup breadcrumbs
• ¼ cup thinly sliced green onions
• 2 large eggs, beaten
• 2 tablespoons minced fresh flat-leaf parsley
• 1 teaspoon minced garlic
• ½ teaspoon salt
• ¼ teaspoon ground black pepper

For the Barbeque Sauce:

• 1 (8 oz.) can tomato sauce
• ¼ cup honey
• 1 tablespoon Worcestershire sauce
• 1 tablespoon red wine vinegar
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ⅛ teaspoon ground black pepper

Directions

• Preheat the oven to 400°F. 
• Line a baking sheet with aluminum foil and lightly spray with cooking spray.
• Prepare the meatballs: In a large bowl, combine all meatball ingredients and mix gently with your hands. 
• Roll the mixture into 12-14 golf ball-sized meatballs and arrange them on the prepared baking sheet.
• Bake for 15 minutes or until the meatballs are cooked through.
• While the meatballs bake, prepare the barbeque sauce: In a medium bowl, whisk together all sauce ingredients. 
• Transfer the mixture to a large sauce pot. Heat over medium-high and cook for 7-8 minutes, stirring occasionally, until the sauce begins to thicken.
• Lower the heat to low, then add the cooked meatballs to the sauce. Stir gently to coat the meatballs and simmer for 5 minutes, stirring occasionally.

Note: You can eat as-is or pair it with carbs to increase calories. 

These meatballs are an extremely easy, high-protein recipe. Once you get the ingredients, you smash it all together and throw them in the oven then put them in the sauce.

They also work well for meal prep as you can alter the ingredients to increase the servings. Refrigerate what you don't use and just heat up when you need to.

Monster Mash (2 recipes) 

Recipe #1

Calories and Macros

• Calories: 438kcal / 1,752
• Carbohydrates: 44g / 176g
• Protein: 32g / 128g
• Fat: 15g / 60g

Ingredients

• 1 lb ground beef
• 1 cup white rice
• 1 cup frozen spinach
• 1 cup cherry tomatoes
• 1 cup carrots
• 1 cup chicken broth
• 1 cup water
• 2 tbsp butter
• 1/4 cup shredded cheddar cheese

Directions

• Dice bell pepper and set aside.
• Heat 1 tablespoon of butter in a large pot over medium heat. Add beef and brown it. Once browned, drain the excess liquid in a strainer and set the beef aside.
• Add chicken broth and water to the pot. Stir in rice, spinach, tomatoes, carrots, and 1 tablespoon of butter. Bring to a boil, then reduce heat and simmer for 12-15 minutes, or until the rice is cooked and vegetables are tender.
• Stir in the cooked beef and mix until combined.
• Divide into airtight containers and top with shredded cheese.

Recipe #2 (Ultra High Protein & Simple)

Calories and Macros (per cup)

• Calories: 372cal 
• Protein: 48g
• Fat: 20g 
• Carbohydrates: 44g

Ingredients 

• 3lbs lean ground beef
• 1 cup white rice
• 1.5 cups chicken broth [+ extra for reheating]
• 2 medium bell peppers (any color)
• 2 cups spinach

Directions (this version is made in a saucepan)

• In a medium saucepan, combine 1 cup white rice and 1.5 cups chicken broth. Bring to a boil over high heat, then cover and reduce to low. Let simmer for 20 minutes.
• Brown the ground beef in a large pan over medium-high heat. Season with salt and pepper to taste. Feel free to add extra seasonings like garlic, onion powder, or cayenne pepper if desired.
• While the beef is cooking, dice two bell peppers finely to blend into the dish (to avoid large, waxy pieces). Also, chop up your spinach.
• When the meat is almost done, add the diced bell peppers and spinach. Cook until the peppers are soft and the meat is fully cooked.
• In a large mixing bowl, combine the cooked rice with the meat, spinach, and bell peppers.

You've probably seen us talk about this before, but if you haven't heard of Monster Mash, you're missing out. 

This culinary delight was made famous by Stan Efferding of the Vertical Diet. It's an easy, simple meal that's designed to be made in a slow cooker. What makes it such an awesome high-protein meal is you can personalize it for your taste buds.

With that said, it has 2 primary ingredients;

1. Lean ground beef (ideally 90/10)
2. Rice

From there, you can add various other vegetables and starches. Some common ones are;

• Red Potato
• Onions
• Peppers
• Mushrooms

The original Monster Mash has some restrictions on the vegetables you can eat, so this isn't exactly the same. Your food is assembled in a slow cooker with a bone broth. 

This is ridiculously simple and packs a ton of protein. Once this is down, you can easily adjust the ingredients to give a slightly different flavor and/or alter the calories. For example;

• Change protein (chicken, steak, etc)
• Use different broths
• Use cauliflower rice

High-Protein Chili

Calories and Macronutrients 

• Calories: 526kcal / 3,156cal
• Carbohydrates: 41g / 246g
• Protein: 43g / 258g
• Fat: 22g / 132g

Ingredients

• 2 lbs. 93% lean ground beef* (or meatless crumbles)
• 1 tbsp. Worcestershire sauce (optional)
• 1 cup onion, chopped
• 4 tsp. (4 cloves) garlic, minced
• 2 cups bell pepper, chopped
• 1 medium jalapeño, chopped (optional)
• 2 stalks celery, chopped (optional)
• 28 oz. can no salt added crushed tomatoes (do not drain)
• 15 oz. can kidney beans, drained and rinsed
• 15 oz. can black beans, drained and rinsed
• 1 cup water or beer
• 3-4 tbsp. Chili powder (to taste)
• 2 tsp. ground cumin
• 1 tsp. Kosher salt (optional)
• 1/2 tsp. Sugar-free sweetener or sugar* (optional)
• 1/4-1/2 tsp. cayenne pepper (optional)

Directions

• Heat olive oil in a pot over medium heat.
• Add ground beef and brown, breaking it up with a spatula until cooked through and in small, even crumbles.
• Remove the beef from the pot and set aside.
• Add onion, bell pepper, and jalapeños to the pot. Cook for 3-5 minutes, stirring occasionally to prevent burning.
• Add garlic and stir, cooking for about 1 minute until fragrant.
• Stir in tomato paste and cook for 1-2 minutes, stirring frequently.
• Return the cooked beef to the pot, then add tomatoes, broth, and spices. Stir and cover.
• Keep the heat on medium until the chili begins to bubble, then reduce to low. Cook covered for at least 45 minutes, stirring occasionally.
• Add beans and corn. Stir, cover, and cook for another 15-20 minutes, or until beans are heated through and at the desired texture.

Sticking with a "cook everything together" meal, we love high-protein chili.

One benefit of chili is that it tastes great when reheated! Some foods can become a bit blah after being refrigerated, whether it's the taste or texture. However, this doesn't apply to wet foods, at least in the short run.

This means you can make a huge pot of chili and reheat your meals when necessary.

Another idea is to use the chili as a topping for other meals. For example, you can easily bake some plain chicken breast, chop it up, and then pour some chili.

Doing this will;

• Let you prepare fresh chicken
• Still save time, as the chili is pre-made
• It lets you alter your protein needs (maybe you have a huge leg day and want to increase your protein).

For carbs, you can use;

• Red roasted potatoes
• Rice
• Cauliflower rice
• Low-calorie wrap (dip in the chili or make a wrap)

Pan-Seared Steak with Garlic and Butter (With optional toppings)

Calories and Macros

• Calories: 542 calories
• Protein: 46g
• Fat: 40g
• Carbs: 1g

*You can divide it into 2 meals

Ingredients 

• 2 pounds New York Strip Steaks (2 steaks, or Ribeye or Top Sirloin Steaks, 1 lb each, 1 1/4" thick)
• ½ tablespoon vegetable oil (or any high-heat cooking oil like canola or extra light olive oil)
• 1 ½ teaspoons sea salt
• 1 teaspoon freshly ground black pepper
• 2 tablespoons unsalted butter
• 2 cloves garlic (peeled and quartered)
• 1 spring fresh rosemary

Directions 

• Pat the steaks dry with paper towels 
• Season both sides of the steaks generously with salt and pepper just before cooking.
• Preheat the pan on medium heat 
• Brush it with 1/2 tablespoon of oil to reduce splatter.
• Add the steaks to the pan and sear each side for 3-4 minutes until a brown crust forms.
• Use tongs to sear the edges for 1 minute per edge.
• Add butter, garlic cloves, and rosemary sprigs, allowing the butter to melt.
• Cook until slightly pink (medium-rare) 
• Remove the steaks from the pan and let them rest for 10 minutes before slicing against the grain.
• Add with carbs of your choice…or not!

Steak. It's what's for dinner!

We find that pan-sear steak is easy to prepare, especially for beginners. You don't need to go through the hassle of preparing a grill to heat up or getting the right temperature. 

There are many recipes out there, but here's a recipe to spark some ideas.

Burrito Bowls

Calories and Macros

• Cals: 520cal / 2,080cal
• Protein: 37g / 148g
• Carbs: 64g / 256g
• Fat: 13g / 52g

Ingredients

• 1 lb chicken breasts
• 2 cups arugula
• 1 cup grape tomatoes, halved
• 7-ounce can corn, drained
• 14-ounce can of black beans, rinsed and drained
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper

Dressing (Optional)

• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Directions

Chicken:

• Place the chicken breasts at the bottom of a pot and season with salt and black pepper.
• Cover the chicken with 1 inch of water.
• Bring the pot to a boil on the stove, then reduce the heat and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches 165°F. This will take about 15 minutes.
• Remove the chicken from the water and allow it to cool before shredding.

Rice:

• Rinse the rice using a mesh strainer.
• Add the rice and water to a saucepan. Bring it to a simmer without the lid. Once the surface begins to bubble, cover the pot, reduce the heat, and cook for 7 minutes.
• Stir in paprika, cumin, cayenne, and black pepper, then cover the rice and cook for 5 minutes. (Alternatively, cook the rice according to the package instructions, adding the spices 5 minutes before it's done.)
• Remove from heat and let the rice rest for 10 minutes before fluffing and serving.

As you probably know, we are fans of meals where everything is thrown together. This ultimately comes down to simplicity.

On that note, it's no surprise that Chipotle was a big hit with the bodybuilding community. It's simply a bunch of high-quality, whole foods that offer a ton of nutrition and taste. 

Protein

• Chicken Breast, Skinless (100g) - Calories: 110kcal | Fat: 1.24g | Carbs: 0.0g | Protein: 23.09g
• Chicken Breast (100 g) - Calories: 195kcal | Fat: 7.72g | Carbs: 0g | Protein: 29.55g
• Chicken Thigh (small) Calories: 135kcal | Fat: 8.45g | Carbs: 0g | Protein: 13.67g
• Salmon, boneless(1 oz) - Calories: 41kcal | Fat: 1.68g | Carbs: 0.00g | Protein: 6.13g
• 90/10 Ground Beef (1oz) - Calories: 49kcal | Fat: 2.80g | Carbs: 0.00g | Protein: 5.60g
• 80/20 Ground Beef (1 oz) - Calories: 71kcal | Fat: 5.60g | Carbs: 0.00g | Protein: 4.81g
• Ground Pork (Per 100 g) - Calories: 263kcal | Fat: 21.19g | Carbs: 0.0g | Protein: 16.88g

Dairy & Eggs

• Eggs - Per 1 large - Calories: 74kcal | Fat: 4.97g | Carbs: 0.38g | Protein: 6.29g
• Cheddar Cheese ​​Per 1 slice - Calories: 113kcal | Fat: 9.28g | Carbs: 0.36g | Protein: 6.97g
• Mozzarella Cheese - Per 1 slice - Calories: 86kcal | Fat: 5.68g | Carbs: 1.09g | Protein: 7.36g
• Milk (Whole) - Per 1 cup - Calories: 146kcal | Fat: 7.93g | Carbs: 11.03g | Protein: 7.86g

Vegetables

• Onion: Per 100 g - Calories: 42kcal | Fat: 0.08g | Carbs: 10.11g | Protein: 0.92g
• Green Pepper: Per 100 g - Calories: 20kcal | Fat: 0.17g | Carbs: 4.64g | Protein: 0.86g
• Mushroom: Per 1 cup - Calories: 15kcal | Fat: 0.24g | Carbs: 2.30g | Protein: 2.16g
• Carrot: Per 1 medium - Calories: 25kcal | Fat: 0.15g | Carbs: 5.84g | Protein: 0.57g
• Cabbage: Per 100 g - Calories: 24kcal | Fat: 0.12g | Carbs: 5.58g | Protein: 1.44g
• Tomato: Per 100 g - Calories: 18kcal | Fat: 0.2g | Carbs: 3.92g | Protein: 0.88g
• Lettuce: Per 1 cup of shredded or chopped - Calories: 8kcal | Fat: 0.08g | Carbs: 1.63g | Protein: 0.50g

Carbs

• Roasted Potato (medium) - Calories: 203kcal | Fat: 9.52g | Carbs: 27.28g | Protein: 3.16g
• White Rice: Per 1 cup of cooked - Calories: 204kcal | Fat: 0.44g | Carbs: 44.08g | Protein: 4.20
• Brown Rice: Per 1 cup of cooked - Calories: 215kcal | Fat: 1.74g | Carbs: 44.42g | Protein: 4.99g
• Couscous: Per 1 cup of cooked - Calories: 180kcal | Fat: 0.26g | Carbs: 37.44g | Protein: 6.11g
• Sweet Potato: Per 100 g - Calories: 86kcal | Fat: 0.05g | Carbs: 20.12g | Protein: 1.57g
• Quinoa: Per 1 cup of cooked - Calories: 229kcal | Fat: 3.55g | Carbs: 42.17g | Protein: 8.01g

Making High-Protein Meals Is Easy

We gave you quite a few high-protein meals for single dinners or meal prep. More importantly, we want you to realize that creating a high-protein meal isn't hard. That's why we gave you some nutrition information for some basic foods above. All you have to do is decide your caloric and macro needs and then choose the food you want! Cooking can be intimidating at first, but after just a week or two, you'll realize it's really not that hard; you'll also finally start seeing the results you want!

Some recipes were taken from other websites:

• https://allnutritious.com/
• https://www.allrecipes.com/
• https://www.theendlessmeal.com/

References

1. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343. https://pubmed.ncbi.nlm.nih.gov/32792082/