In today’s busy world, it’s easy to let great nutrition fall to the bottom of your to-do list. But here’s the thing: meal prep actually saves you time, in the long run. Further, meal prep helps you create a routine that reduces stress and ensures you are fueling your body with the right nutrients.
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Imagine opening your fridge to find delicious, ready-to-eat meals, and all of those meals align perfectly with your health goals! Whether you’re racing out in the morning, squeezing in a quick lunch between meetings, or end up too tired to cook after a long day, having high-protein meals prepped and waiting for you makes staying on track easier than ever.
I’ve rounded up some of my favorite easy recipes to inspire fun meal prep and empower you with easy make-ahead meals. But first, a few tips to get you started.
My Best Tips for Easy Meal Prep
Some of my favorite meal-prep strategies include:
- Chop vegetables in advance to save time during the week.
- Freeze pre-portioned proteins like chicken breast or beef for quick cooking.
- Batch cook staple items (like roasted veggies or quinoa) and store them in the fridge for easy meals.
- Make large batches of soups or stews and freeze them in individual portions. (Try a silicone freezer tray for soup to make it simple.)
- Use airtight containers to store prepped ingredients and keep them fresh longer. Try to use glass with lids that have a silicone or rubber seal.
- Prep smoothie ingredients by portioning fruit, greens, and protein powder in advance. You can put the dry ingredients in a separate container and blend with liquid when you’re ready.
- Stock up on frozen fruits and veggies to save time and enjoy fresh-tasting produce that stays good for weeks or months.
- Pre-cook meats like grilled chicken or ground turkey for various weekly dishes. It takes the same amount of time to bake one chicken breast as it does a whole sheet pan of chicken.
- Label and date all prepped items to avoid waste and ensure freshness. We’ve all wondered what that mystery container is in the back of the freezer!
Breakfast Recipes
Loaded Smoothies
A loaded smoothie is my go-to for a quick, filling meal that’s perfect for hectic mornings or a speedy lunch. With the trifecta of protein, fat, and fiber, it’ll keep you satisfied and energized for hours. Every one of these smoothies is protein-powered. And these make-ahead, time-saving Almond-Cacao Smoothie Balls “bomb” your smoothie with an extra 7g of protein, 7g of fiber, and healthy fats whenever you want a boost.
This Berry Cobbler Protein Shake is so good you’ll swear it was dessert!
You’ll be sipping summer in a glass with this Peaches & Cream Smoothie. This is high in vitamin C and antioxidants from peaches. Plus it gives a boost of fiber from oats or chia seeds! This creamy, guilt-free treat lets you indulge in the flavors of summer all year round.
This yummy Matcha Blueberry Smoothie has layers of green tea and blueberry, plus plenty of detoxifying greens, fiber, vegan protein, and healthy fats from avocado.
Overnight Oats
Overnight oats are the ultimate hassle-free breakfast, ready and waiting for you when you wake up. Simply combine ingredients in a jar before bed. Then, let the magic happen while you sleep. In the morning, you’ll have a creamy, protein-rich breakfast that’s not only delicious but also perfectly customizable to your tastes.
These Oatmeal Cookie Overnight Oats combine gluten-free oats, chia seeds, and almond butter! It also has the indulgent flavors of dark chocolate and cinnamon for a guilt-free sweet treat to start your day.
These protein-rich Cinnamon Almond Overnight Oats combine blood sugar-balancing cinnamon with nutritious almond butter, oats, and flaxseeds.
Strawberry shortcake in a jar: These Strawberries and Cream Overnight Oats capture the essence of the beloved dessert.
Autumn-inspired Butternut Pecan Overnight Oats pack an impressive 32g of protein and 19g of fiber.
Other Easy, Convenient Breakfast Ideas
Not in a smoothie mood? Start your day right with these quick, high-protein breakfast options! They’re also healthy, convenient, and give you the nutrients to power through your morning.
These irresistible Sweet Potato Waffles topped with Maple Almond Butter & Bacon have a perfect balance of flavors and textures along with 31g protein and 8g fiber.
These Cauliflower Breakfast Pizzas pair a crispy cauliflower crust with homemade chicken sausage, creamy butternut squash puree, and an array of colorful toppings. This delivers 36g protein and 11g fiber to fuel your body for the day ahead.
Kickstart your morning with our hearty and flavorful Savory Quinoa Breakfast Bowl, with 45g of protein per serving.
These Vanilla Quinoa Breakfast Cakes have a delightfully fluffy texture and unlike traditional pancakes, these offer 25g protein and 11g fiber per serving. Enjoy with a couple strips of nitrate-free bacon to boost your protein over 30 grams for the whole meal, or try one of our Individual Breakfast Frittatas!
These Savory Bone Broth & Veggie Steel Cut Oats blend savory bone broth, mushrooms, spinach, and an optional egg. Pair them with a Sweet Potato Chai Oat Muffin for a total of 39g protein and 10g fiber.
Lunch and Dinner Recipes
Wraps
Wraps are the ultimate solution for a fast, filling, and portable meal that’s high in protein. Prep these handheld delights in advance and you’ll have a hearty meal in minutes.
Can’t decide between a wrap and salad? Have both! This Chicken Caesar Salad Wrap packs a 28g of protein and 5g of fiber. It combines tender chicken, crisp romaine, and zesty Caesar-inspired dressing, all wrapped up in a gluten-free brown rice tortilla.
These fast, filling Grilled Pesto Chicken Wraps pair juicy grilled chicken with fresh pesto, nutritious kale, and tangy sun-dried tomatoes.
Bring the flavors of Argentina right to your kitchen with these Flank Steak and Vegetable Wraps with Chimichurri Sauce. This meal gets you 37g of protein and 4g of fiber in every delicious serving.
This Tangy Lime Shrimp & Avocado Wrap features flavorful shrimp zipped with lime. And it’s complemented by creamy avocado and fresh veggies, all wrapped in a gluten-free brown rice tortilla.
Salads
Banish the idea that salads are wimpy or boring! These high-protein salads are hearty meals that satisfy even the most voracious appetites.
Bursting with bright Meyer lemon and fresh herbs, these easy-to-make and store Meyer Lemon Chicken Salad Jars are a flavor explosion and protein powerhouse. Every delicious serving packs 36g of protein and 11g of fiber.
Zesty peperoncini and tender grilled chicken? Yes! Make this hearty Grilled Chicken & Peperoncini Salad a Mediterranean-inspired feast that’s as satisfying as it is flavorful. And you’ll get 39g of protein and 6g of fiber in every serving.
This Strip Steak With Lemony Coconut Cream & Arugula Salad elevates home dining with its perfect blend of juicy steak, tangy coconut cream, and peppery arugula. You’ll get 33g of protein in every serving!
This Grilled Chicken over Cucumber and Green Papaya Salad combines succulent grilled chicken with the refreshing crunch of green papaya and cucumber! All tossed in a zesty Thai-inspired dressing. It brings the vibrant flavors of Southeast Asia (and 31g of protein) to your plate.
Indulge in a nutritious feast with this Blackened Salmon Over Sautéed Mushroom and Broccoli Salad, featuring omega-3-rich salmon, 42g of protein, and 7g of fiber from a vibrant medley of veggies.
This Grilled Chicken Salad with Apple, Kale, and Brussels Sprouts comes loaded with an array of vibrant, health-boosting veggies—plus 63g of protein and 6g of fiber in every serving.
Vibrant and zesty, this Citrus Shrimp Salad is a refreshing symphony of flavors, featuring succulent seafood, crisp vegetables, and a tangy citrus dressing—along with 31g of protein and 7g of fiber.
Stews, Slow Cooker Recipes
Discover the ultimate convenience and comfort with these high-protein slow cooker stews. These hearty one-pot wonders satisfy your hunger and nourish your body with minimal effort.
This Three-Bean Turkey Chili is a classic comfort-food twist that swaps traditional beef for succulent ground turkey. It also features a trio of beans for depth and texture, plus 35g protein and 14g fiber in every serving.
These Slow Cooker Shredded Chicken Tacos with Peppers and Lime are just right for a fuss-free family dinner or a cozy night curled up on the couch.
This nearly effortless Healthy Slow Cooker Lemon Thyme Chicken combines convenience with incredible flavor, infusing tender chicken thighs with bright citrus and aromatic herbs—and an impressive 51g of protein per serving.
This high-protein Crockpot Chicken & Cauliflower Rice Stew combines hearty chicken thighs with a medley of veggies and aromatic herbs for a comforting, nutrient-rich meal, all with just 10 minutes of prep time!
Craving a trip to the bustling markets of Marrakech? We’ve captured the flavors in this Moroccan Braised Grass-Fed Beef Stew, which pairs tender beef with aromatic spices, hearty vegetables, and a robust 35g of protein and 6g of fiber in every serving.
Sides
Say goodbye to bland, uninspired vegetable sides and hello to these upgraded, flavor-packed dishes that will have everyone reaching for seconds.
Transform ordinary broccoli into a flavor sensation with this Paleo Steamed Broccoli with Garlic Oil Drizzle. This simple yet elegant side dish packs serious flavor with 4g of protein and 5g of fiber per serving.
This Braised Kale transforms the nutritional powerhouse into a tender, flavorful side dish with 7g of protein and 3g of fiber in every serving.
Because bacon makes everything better, these Roasted Brussels Sprouts with Bacon are an irresistible side dish that’ll convert even the most stubborn veggie skeptics. Crispy, savory, and slightly sweet, every serving delivers 15g of protein and 5g of fiber.
These Spiced Sweet Potato Fries offer a healthy, flavorful twist on a classic favorite that both kids and adults will love. With a perfect balance of sweet and spicy, these crispy fries pack 4g of fiber and 2g of protein per serving, making them a guilt-free, craving-satisfying indulgence.
These Butternut Squash Fries offer a delicious, nutritious spin on traditional fries. Crispy on the outside and tender on the inside, they’re satisfying and nourishing, thanks to 5g of fiber and 2g of protein.
The Ultimate Protein-Fueled, Convenient, Quick Meal Replacement
Loaded smoothies are the ultimate convenience food, offering easy prep and quick results for busy, on-the-go women. Whether you’re juggling work deadlines, family responsibilities, or trying to squeeze in a workout, these nutrient-packed meal replacements provide a perfect solution for nourishing your body without slowing down your hectic schedule.
My Eat Protein First Loaded Smoothie Cookbook features over 60 delicious recipes that help you effortlessly meet your daily protein goals, ensuring you get the nutrients you need to thrive—especially considering your protein requirements increase with age. We’ve designed each recipe to deliver at least 30 grams of lean, clean protein, along with healthy fats and fiber, making it simple to boost your energy, support muscle maintenance, and enhance overall wellness.
Get your FREE Eat Protein First Loaded Smoothie Cookbook here.
These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.
