If you like preparing meals in advance to make the most of your ingredients or to freeze portions for later in the week, there are plenty of healthy recipes to choose from. Many people prep meal kits in advance to support specific nutrition goals, such as increasing protein intake. A high-protein meal prep plan can help with muscle growth and repair, which is why it’s popular among athletes and bodybuilders. Here’s how you can build more protein into every meal of the day.
High protein meal prep for the whole day
Steering clear of convenience food, which is often high in salt and trans fats, is a smart move if you want to stay healthy and increase your protein intake. A variety of fakeaway recipes can help, but you’ll also need to plan carefully if you want every meal of the day to meaningfully boost your protein.
High protein prep meals for breakfast
Sugary cereals aren’t the best option for a high-protein meal prep plan. Reaching for a ready-to-eat option like this high-protein chewy caramel bite is an easy way to start the day with extra energy and minimal prep. You can also mix things up with Greek yoghurt topped with chia seeds and a drizzle of honey, or keep it classic with a soft-boiled or poached egg on toast for a simple, protein-rich breakfast.
High protein lunch meal prep inspiration
Skinned chicken breast served on a salad with quinoa and spinach leaves is a classic high-protein lunch and works well for meal prep. Bake the chicken breasts in bulk at the start of the week, slice them, and refrigerate them in portions so you can quickly assemble two or three balanced lunches.
Lentil soup is another excellent option, easy to prepare in a large pot and store in containers, ready to be reheated in the microwave whenever you need something warming and filling. If you want a lighter but still protein-dense choice, make a wholegrain wrap filled with scrambled eggs, avocado and cottage cheese. This combination provides healthy fats, fibre and three strong sources of protein while remaining easy to transport and eat on the go.
Whatever you prep, adding extras like roasted chickpeas, seeds or a spoonful of hummus to your lunchbox is another simple way to boost the protein content and keep meals varied through the week.
Protein meal prep advice for evening meals
Evening meals are the perfect opportunity to boost protein intake, especially if you plan ahead. The following ideas are easy to batch cook, freeze and reheat for quick, protein-rich dinners:
- This chicken with chimichurri sauce recipe combines lean meat with pulses for extra protein and fibre, making it hearty as well as nutritious.
- Lean beef or kangaroo mince can be used to make a high-protein Aussie-style chilli or pasta sauce. Cook a large batch, freeze in portions, and reheat with rice, quinoa or wholemeal pasta whenever you need a quick meal.
- Egg-based frittata slices are ideal for meal prep. Bake a tray with spinach, capsicum and cheese, then cut into squares. They reheat well for dinner and also double up as a ready-to-go lunch the next day.
- Baked barramundi or salmon fillets with sweet potato mash make a wholesome, protein-rich dinner that freezes and reheats beautifully. Both fish are high in protein and omega-3, perfect for a healthy evening meal.
Meal prep ideas: high protein options for vegetarians
Many high protein recipe collections contain stews and one-pots, which are ideal for vegetarians who want to boost their protein intake while still preparing meals in advance. Pulses such as chickpeas, lentils, kidney beans and split peas all work well in stews, casseroles and curries, making them versatile options for batch cooking. Seeds can also help increase protein content, so look for recipes that feature hemp or sunflower seeds.
Soybeans are especially valuable when planning high-protein vegetables into your week. They come in many forms — tempeh, tofu, soy milk or even edamame — which makes it easy to vary your meal prep while keeping protein levels high.
High Protein Meal Prep FAQs
What is a high-protein meal plan?
A high-protein meal plan is a schedule of meals designed to include more protein-rich ingredients. Protein supports muscle repair and growth, helps maintain a healthy metabolism, and promotes satiety. A higher intake can also assist with weight management when balanced with moderate carbs and plenty of vegetables.
What is an example of a high-protein meal?
One example would be roast beef brisket for dinner, followed by HelloFresh chocolate macadamia cookies for dessert. Both are delicious options that provide plenty of protein to help fuel your day.
What are high protein foods?
Chicken and turkey breast are among the leanest and most protein-dense meats. Tuna and salmon also make excellent high-protein prep ingredients. Lean beef, pork loin, cod and eggs are versatile choices that can be used in many different dishes when planning a weekly high-protein menu.
Is broccoli high in protein?
Broccoli is one of the best green vegetables to add to a high-protein meal. Per 100 grams, it contains about 3 grams of protein, similar to kale, spinach and Brussels sprouts. Green peas and edamame (immature soybeans) are even higher in protein.
What foods should you stay away from on a high-protein diet?
A balanced approach is key to any high-protein diet. Limit processed meats, which often contain trans fats, and avoid sugary foods like cakes and biscuits that add little nutritional value. Even some processed dairy products, such as milkshakes, can be unhealthy despite their protein content, so making your own is usually better. Likewise, some protein bars contain added oils and fats that can offset their nutritional benefits.