"I don't have time to eat healthy" is the most common excuse for poor nutrition. But with strategic meal prep, you can have high-protein meals ready to go all week with just a few hours of cooking.
Here are 10 delicious, protein-packed meals you can prepare in advance.
1. Greek Yogurt Parfaits
Protein: 25g per serving
Layer Greek yogurt with berries, honey, and granola in mason jars. Prep 5 at once for quick breakfasts all week. Add protein powder to the yogurt for extra gains.
2. Chicken Breast with Rice & Vegetables
Protein: 45g per serving
The classic bodybuilder meal for good reason. Season chicken with different spices (Italian, Cajun, teriyaki) for variety. Batch cook 2-3 pounds of chicken at once.
3. Turkey Taco Bowls
Protein: 35g per serving
Ground turkey with taco seasoning, served over rice with black beans, corn, salsa, and avocado. High protein, delicious, and filling.
4. Egg Muffin Cups
Protein: 18g per 2 muffins
Whisk eggs with vegetables and cheese, pour into muffin tins, and bake. Make 12 at once for easy grab-and-go breakfasts. Add turkey sausage for extra protein.
5. Salmon with Sweet Potato
Protein: 40g per serving
Sheet pan salmon with roasted sweet potatoes and broccoli. Healthy fats from salmon, complex carbs from sweet potato. Cooks in 25 minutes.
💡 Meal Prep Tip
Cook proteins on Sunday and use them in different meals throughout the week. One batch of chicken can become salads, wraps, stir-fry, and bowls.
6. Beef Stir-Fry
Protein: 38g per serving
Sliced beef with broccoli, bell peppers, and snap peas in a simple soy-ginger sauce. Serve over rice or cauliflower rice for lower carbs.
7. Cottage Cheese Bowls
Protein: 28g per serving
Cottage cheese is an underrated protein source. Top with fruit and nuts for breakfast, or with cucumber and everything bagel seasoning for a savory snack.
8. Shrimp & Quinoa Bowls
Protein: 35g per serving
Shrimp cooks in minutes, making it perfect for quick meal prep. Combine with quinoa (a complete protein), avocado, and vegetables for a nutrient-dense meal.
9. Protein Overnight Oats
Protein: 30g per serving
Mix oats with protein powder, Greek yogurt, and milk. Refrigerate overnight. Add peanut butter and banana for a complete breakfast that's ready when you wake up.
10. Baked Chicken Thighs
Protein: 40g per serving
Cheaper and more flavorful than chicken breast. Season with herbs, bake in bulk, and use throughout the week in different dishes.
Meal Prep Success Tips
- Invest in containers – Glass containers keep food fresher longer
- Prep on Sundays – Dedicate 2-3 hours to cooking for the week
- Use your freezer – Most meals freeze well for 2-3 months
- Track your meals – Log what you eat to ensure you're hitting your macros
- Variety matters – Rotate meals to prevent boredom
Track Your Nutrition Easily
With Light Weight, you can scan your prepped meals using AI and save them to your meal library. Next time, logging takes just one tap!