7 High Protein Meal Prep Ideas for a Healthy Week

High protein meal prep is a practical way to stay healthy while saving time during busy days. Packed with nutrients, these meals not only keep you energized but also support muscle growth and recovery. From easy lunches to hearty dinners, here are some fun and tasty ideas to keep your meal prep game strong and satisfying!

Turkey Meatball Zucchini Noodles

Ingredients:

• For the Meatballs:
  • 1 lb ground turkey
  • 1/4 cup breadcrumbs
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1 egg
  • 1/4 cup chopped fresh parsley
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional)
• For the Zucchini Noodles:
  • 2 medium zucchini
  • 1 tablespoon olive oil
• Toppings:
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup fresh basil leaves, chopped

Instructions:

1. Make the Meatballs: In a large bowl, combine ground turkey, breadcrumbs, onion, garlic, egg, parsley, salt, pepper, and red pepper flakes (if using). Mix well until just combined.
2. Form Meatballs: Roll the mixture into 1-inch balls.
3. Cook Meatballs: Heat a large skillet over medium heat with a drizzle of olive oil. Cook meatballs for 5-7 minutes per side, or until cooked through.
4. Make Zucchini Noodles: Using a spiralizer or vegetable peeler, create long, thin strands from the zucchini.
5. Sauté Zucchini: Heat olive oil in a separate skillet over medium heat. Add zucchini noodles and sauté for 5-7 minutes, or until tender-crisp.
6. Assemble: Place zucchini noodles on plates. Top with meatballs, cherry tomatoes, and fresh basil.

Garlic Herb Shrimp with Quinoa and Asparagus

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 tablespoon chopped fresh herbs (such as parsley, oregano, thyme)
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 cup cooked quinoa
• 1 pound asparagus, trimmed and cut into 2-inch pieces

Instructions:

1. Marinate Shrimp: In a bowl, combine shrimp with olive oil, garlic, herbs, salt, and pepper. Marinate for at least 30 minutes (or up to 2 hours) in the refrigerator.
2. Cook Shrimp: Heat a large skillet over medium heat. Add shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
3. Cook Asparagus: While shrimp cooks, steam or sauté asparagus until tender-crisp.
4. Assemble: Divide quinoa between bowls. Top with cooked shrimp and asparagus.

Grilled Chicken and Veggie Meal Prep Bowls

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup cooked quinoa
• 1 cup chopped mixed vegetables (such as broccoli, bell peppers, carrots)

Instructions:

1. Marinate Chicken: In a bowl, combine chicken with olive oil, salt, and pepper. Marinate for at least 30 minutes (or up to 2 hours) in the refrigerator.
2. Grill Chicken: Grill chicken over medium heat for 8-10 minutes per side, or until cooked through.
3. Prepare Veggies: Steam or sauté vegetables until tender-crisp.
4. Assemble: Divide quinoa between bowls. Top with grilled chicken and cooked vegetables.

Spicy Tuna Patties with Avocado Sauce

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• 1/4 cup panko breadcrumbs
• 1 green onion, finely chopped
• 1 tablespoon soy sauce
• 1 teaspoon sriracha
• 1/4 teaspoon ginger
• 1/8 teaspoon garlic powder
• For Avocado Sauce:
  • 1 ripe avocado
  • 1 tablespoon lime juice
  • 1/4 teaspoon salt

Instructions:

1. Make Tuna Patties: In a bowl, combine tuna, breadcrumbs, green onion, soy sauce, sriracha, ginger, and garlic powder. Mix well.
2. Form Patties: Shape the mixture into 4-6 patties.
3. Cook Patties: Heat a skillet over medium heat with a drizzle of olive oil. Cook patties for 3-4 minutes per side, or until golden brown and cooked through.
4. Make Avocado Sauce: In a small bowl, mash avocado with lime juice and salt.
5. Assemble: Serve tuna patties with avocado sauce and your favorite side vegetables (such as cucumber slices, carrots, or bell pepper strips).

Teriyaki Chicken with Steamed Broccoli and Rice

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1/4 cup soy sauce
• 2 tablespoons honey
• 2 tablespoons rice vinegar
• 1 tablespoon minced garlic
• 1 teaspoon grated ginger
• 1 pound broccoli florets
• 1 cup cooked rice

Instructions:

1. Marinate Chicken: In a bowl, combine chicken with soy sauce, honey, rice vinegar, garlic, and ginger. Marinate for at least 30 minutes (or up to 2 hours) in the refrigerator.
2. Cook Chicken: Grill, pan-fry, or bake chicken according to your preferred method until cooked through.
3. Steam Broccoli: Steam broccoli until tender-crisp.
4. Assemble: Serve chicken with steamed broccoli and cooked rice.

Chili Lime Chicken Fajita Bowls

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/8 teaspoon cayenne pepper (optional)
• 1 lime, juiced
• 1 cup chopped mixed vegetables (such as bell peppers, onions, and

Beef and Broccoli Stir-Fry with Cauliflower Rice

Ingredients:

• For the Stir-Fry:
  • 1 lb boneless, skinless beef, thinly sliced
  • 1 tablespoon cornstarch
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 head broccoli, cut into florets
  • 2 cloves garlic, minced
  • 1 inch piece of fresh ginger, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce (optional)
  • 1 teaspoon honey
  • 1/4 teaspoon red pepper flakes (optional)
• For the Cauliflower Rice:
  • 1 large head of cauliflower, cut into small florets
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

1. Prepare Beef: In a bowl, combine beef with cornstarch, 1 tablespoon soy sauce, and sesame oil. Marinate for at least 15 minutes.
2. Cook Cauliflower Rice:
   • Pulse cauliflower florets in a food processor until they resemble rice.
   • Heat olive oil in a large skillet over medium heat. Add cauliflower rice and cook for 5-7 minutes, or until tender-crisp. Season with salt and pepper.
3. Cook Beef: Heat 1 tablespoon of oil in a separate wok or large skillet over high heat. Add beef and cook for 2-3 minutes, or until browned. Remove beef from the skillet and set aside.
4. Stir-Fry Veggies: Add garlic and ginger to the skillet and cook for 30 seconds, or until fragrant. Add broccoli and cook for 3-5 minutes, or until tender-crisp.
5. Combine: Return beef to the skillet. Add 2 tablespoons soy sauce, oyster sauce (if using), honey, and red pepper flakes. Stir-fry for 1-2 minutes, or until sauce has thickened.
6. Serve: Serve beef and broccoli stir-fry over cauliflower rice.