10 Easy High-Protein, Low-Calorie Meal Prep Ideas

Busy life with fitness goals and need easy high-protein meal prep ideas?

Meal prepping is one of the most effective ways to stay on track with your health and fitness goals. It saves time during the week and ensures that you have nutritious, balanced meals ready to go, even on your busiest days.

Whether you’re looking to boost your protein intake for muscle building or want to nourish your body with wholesome ingredients, these 10 easy high-protein meal prep ideas are designed to maximize both protein and nutritional value.

Whether you are new to cooking or juggling multiple jobs, here are 10 easy high-protein meal prep ideas for the week!

10 Easy High-Protein Meal Prep Ideas

1. Grilled Chicken and Veggie Bowls

Marinated grilled chicken served with a mix of roasted vegetables and a side of quinoa.

Calories: 662 kcal

Carbohydrates: 84 g

Protein: 44 g

Fat: 21 g

Saturated Fat: 5 g

Cholesterol: 85 mg

Sodium: 285 mg

Potassium: 2648 mg

Fiber: 21 g

Sugar: 17 g

Vitamin A: 3025 IU

Vitamin C: 460.4 mg

Calcium: 277 mg

Iron: 7.3 mg

Recipe

2. Beef and Bean Chili

A hearty chili made with lean ground beef, black beans, kidney beans, and tomatoes.

Calories: 408 kcal

Carbohydrates: 59 g

Protein: 32 g

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 47 mg

Sodium: 693 mg

Potassium: 1329 mg

Fiber: 18 g

Sugar: 14 g

Vitamin A: 2541 IU

Vitamin C: 27 mg

Calcium: 185 mg

Iron: 10 mg

Recipe

3. Turkey Meatballs with Spinach and Feta

Oven-baked turkey meatballs mixed with spinach and feta cheese.

Calories: 252.8 kcal

Carbohydrates: 8.8 g

Protein: 34.2 g

Fat: 9.5 g

Saturated Fat: 2.8 g

Cholesterol: 113.3 mg

Sodium:

Potassium: 549.2 mg

Fiber: 1.7 g

Sugar: 2.4 g

Vitamin A: 2169.4 IU

Vitamin C: 16.9 mg

Calcium: 58.7 mg

Iron: 2.6 mg

Recipe

4. Egg White and Veggie Frittata

A frittata made with egg whites, tomatoes, and spinach

Serving: 1 Slice

Calories: 112 kcal

Carbohydrates: 6 g

Protein: 16 g

Fat: 3 g

Saturated Fat: 1 g

Cholesterol: 7 mg

Sodium: 363 mg

Potassium: 205 mg

Fiber: 1 g

Sugar: 1 g

Vitamin A: 1547 IU

Vitamin C: 15 mg

Calcium: 10 mg

Iron: 2 mg

Recipe

5. Salmon and Avocado Salad

Baked salmon fillets served over a bed of mixed greens with avocado, tomatoes, and a light vinaigrette.

Calories: 732 kcal

Carbohydrates: 21 g

Protein: 40 g

Fat: 56 g

Saturated Fat: 9 g

Cholesterol: 94 mg

Sodium:140 mg

Potassium: 2180 mg

Fiber: 11 g

Sugar: 8 g

Vitamin A: 6974 IU

Vitamin C: 50 mg

Calcium: 125 mg

Iron: 4 mg

Recipe

6. Chicken and Sweet Potato

Chicken and sweet potato in a bowl with a fork. A white hand is holding the bowl.

This balanced meal combines tender, grilled chicken with roasted sweet potatoes seasoned with smoky spices.

Calories: 237 kcal

Carbohydrates: 15.3 g

Protein: 28 g

Fat: 6.7 g

Saturated Fat: Included in Fat

Cholesterol: 82.7 mg

Sodium: 326.9 mg

Potassium: 748.7 mg

Fiber: 3.3 g

Sugar: 3.3 g

Vitamin A: 372.9 IU

Vitamin C: 50.2 mg

Calcium: 200 mg

Iron: 1.3 mg

Recipe

7. Brown Rice and Black Bean Stuffed Bell Peppers

A close up of a plate of food, with Stuffed peppers

These stuffed peppers are filled with a mix of brown rice, black beans, and spices

Calories: 381 kcal

Carbohydrates: 50 g

Protein: 19 g

Fat: 12 g

Saturated Fat: 6 g

Cholesterol: 34 mg

Sodium: 868 mg

Potassium: 843 mg

Fiber: 13 g

Sugar: 8 g

Vitamin A: 4400 IU

Vitamin C: 155.1 mg

Calcium: 252 mg

Iron: 3.6 mg

Recipe

8. Tuna and White Bean Salad

Canned tuna mixed with white beans, red onions, and olive oil.

Calories: 379 kcal

Carbohydrates: 48 g

Protein: 35 g

Fat: 8 g

Saturated Fat: 1 g

Cholesterol:15 mg

Sodium: 878 mg

Potassium: 1077 mg

Fiber: 12 g

Sugar: 10 g

Vitamin A: 1055 IU

Vitamin C: 120 mg

Calcium: 158 mg

Iron: 6 mg

Recipe

9. Whipped Honey Cottage Cheese Parfait

Cottage cheese layered with fresh fruit, nuts, and a drizzle of honey for a high-protein snack or breakfast option.

Calories: 345 kcal

Carbohydrates: 42 g

Protein:23 g

Fat: 9 g

Saturated Fat: 4 g

Cholesterol: 36 mg

Sodium: 664 mg

Potassium: 246 mg

Fiber: 0.1 g

Sugar: 41 g

Vitamin A: 294 IU

Vitamin C: 0.2 mg

Calcium: 177 mg

Iron: 0.3 mg

Recipe

10. Tofu and Broccoli Stir-Fry

A wok with tofu, broccoli, and green onions

Firm tofu stir-fried with broccoli.

Calories: 324 kcal

Carbohydrates: 30 g

Protein: 18 g

Fat: 18 g

Saturated Fat: 2 g

Cholesterol: 1 mg

Sodium: 460 mg

Potassium: 1237 mg

Fiber: 9 g

Sugar: 9 g

Vitamin A: 1985 IU

Vitamin C: 274 mg

Calcium: 229 mg

Iron: 4 mg

Recipe

We hope you found this list of easy high-protein meal prep ideas helpful!

With these 10 easy meal prep ideas, you’ll have a variety of delicious, nutrient-packed meals ready to fuel your week, keeping you on track with your fitness goals and making healthy eating more convenient than ever.

Whether you’re looking to build muscle, lose weight, or simply enjoy wholesome meals, these recipes provide the perfect blend of flavor, nutrition, and simplicity.

One response to “10 Easy High-Protein, Low-Calorie Meal Prep Ideas”

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