9 Simple High-Protein Meal Prepping Tips for Busy People

Meal prepping can sometimes feel overwhelming, particularly for those of us trying to balance busy work schedules with a fitness routine, family responsibilities, and — let’s not forget — a personal life.

But it’s not impossible!

With the right approach, meal prepping high-protein meals for the week can actually save you time, improve your nutrition, and maximize the exercise you’re already doing.

So, look no further than this guide to find nine simple high-protein meal prepping tips you need to get the most out of your weekly routine.

What Is a High-Protein Diet?

As one of the three key macronutrients, protein is an essential part of everybody’s diet. But some can find it difficult to get an adequate amount into their meals. A high-protein diet ensures that you are getting the daily recommended values to help facilitate key functions:

• Muscle growth and repair

• Improved satiety and weight management

• Enhanced gut health and immune function

• Balanced hormone support

Your body needs all nine amino acids obtained through your diet to function properly.  

How Many Grams of Protein Per Day Do You Need?

The amount of protein needed varies depending on your age, activity level, and health goals. Most guidelines state 0.8 grams of protein per kilogram of body weight as a baseline for maintaining basic health — the minimum threshold aimed primarily at preventing muscle loss.

For optimal performance, I recommend a higher protein intake: 1.5 to 2 grams of protein per kilogram of body weight.

Elements of a Nutritional High-Protein Meal

A well-balanced high-protein meal should include:

• Protein: Chicken, fish, eggs, tofu, lentils, Greek yogurt, protein powder

• Healthy Fats: Avocados, nuts, seeds, olive oil

• Complex Carbs: Whole grains, sweet potatoes, quinoa, oats

• Fiber & Micronutrients: Vegetables like spinach, broccoli, and bell peppers

For some delicious high-protein recipe examples, keep scrolling — or grab my 7-day High-Protein Meal Plan eBook for a full week’s worth of meals!

9 High-Protein Meal Prepping Tips

1. Prep Ingredients Rather Than Full Meals

Instead of cooking large batches of the same meal, prepare and store all of your ingredients separately. This will allow you to assemble more varied and versatile dishes throughout the week and avoid meal fatigue.

• Cook and portion out lean proteins like chicken, turkey, salmon, and tofu.

• Pre-cook whole grains such as quinoa and brown rice.

• Wash, chop, and store vegetables in airtight containers for easy assembly.

2. Enjoy High-Protein Snacks

High-protein snacks can keep you full and energized between meals. While meal prepping, I’ll often make a few extra portions of my favorite ingredients to portion out during the week.

• Crispy baked chickpeas

• Mixed nuts and seeds

• Hard-boiled eggs

• Homemade protein bars

3. Maintain a Weekly Grocery List for Efficiency

Planning ahead with a ready-to-go grocery list of basic high-protein ingredients can make the prep process so much quicker:

• Lean Proteins: Chicken breasts, ground turkey, salmon, tofu

• Dairy or Dairy Alternatives: Greek yogurt, cottage cheese, nut-based milks

• High-Protein Grains: Quinoa, farro, lentil pasta

• Healthy Fats: Avocados, nuts, seeds

4. Cook in Bulk and Freeze Extra

Meal prepping doesn’t just have to be for a single week. Batch-cooking high-protein meals will allow you to store staple foods and ingredients like soup and grilled meats for the whole month or more.

• Freeze individual portions for easy reheating

5. Use Protein Powder Creatively

What would a high-protein diet be without a healthy amount of protein powder? Not only is it perfect for protein shakes, but it’s an easy and tasty ingredient to incorporate into any number of dishes or baked treats.

• Oatmeal

• Pancakes

• Muffins

• Energy balls

6. Store Meals Properly for Freshness

A good set of storage containers is a meal prepper’s best friend. Not only will they help prevent spoilage, but an airtight seal will help maintain the fresh flavors of a homemade meal.

• Refrigerate meals for up to four days in airtight containers.

• Use glass containers to keep food fresh and avoid plastic contamination.

• Freeze meals if storing for longer than a few days.

7. Pick a Consistent Day to Prep

Putting something in the weekly schedule can help you stick to your routine. Block out a few hours on the calendar every week — Sunday works best for me — to go to the grocery store and prep your meals.

8. Avoid Food Fatigue

No matter how delicious a meal is, eventually we all get bored of a good thing. Switch up the main elements of your dishes — protein, grain, vegetables — week to week to avoid burnout. For example:

• Week 1: Chicken, lentils, broccoli

• Week 2: Salmon, farro, spinach

• Week 3: Tofu, quinoa, bell peppers

9. Give Yourself Some Flexibility

For all the control meal prepping gives us, life is unpredictable. Maybe your office treats you to lunch one day? Or a friend invites you to breakfast? Allow some flexibility in your meal plan so that you can miss a meal without your food spoiling.

My Must-Have Meal-Prepping Tools

As a humble meal-prepping expert, I wouldn’t be half as successful without these tools:

• Mason Jars: Perfect storage containers for oats, salads, and nuts.

• Instant Pot: Speeds up cooking of proteins, lentils, and more.

• Blender: An absolute must for smoothies and nut butters.

• Foods Scale: Essential if you’re interested in accurately measuring your protein and nutrient intake.

High-Protein Meal Prep Ideas

Breakfast: Protein Pancakes

A powerful start to your day, these pancakes come with 25.5 grams of protein and only take 10 minutes to prepare.

Ingredients

• 1/2 cup rolled oats

• 1/2 ripe banana

• 1/2 tsp vanilla

• 1 tsp baking powder

• 1/2 tsp cinnamon

• 1 egg

• 1/2 cup cottage cheese

Directions

1. Place all ingredients in a blender and blend until completely smooth.

2. Lightly coat a large skillet in olive oil or coconut oil over low heat. Cook batter and add toppings if desired.

3. Cook until bubbles form and then flip and cook until golden brown.

4. Repeat until batter is gone.

Lunch: Salmon Salad with Basil Lemon Dressing

With 87 grams of protein, this salad may look light — but it packs a punch.

Ingredients

Salad:

• 4 salmon filets

• 1 tsp salt and pepper each

• 1 tbsp oil

• 1 lemon juiced

• 1 cup cherry tomatoes

• 2 cucumbers

• 1 large avocado

• 6 red radishes

• 1 cup leafy greens

Dressing:

• 1/2 cup basil

• 1 garlic clove

• 1 tbsp lemon zest

• 1 tbsp lemon juice

• 1 tbsp white wine vinegar

• 4 tbsp olive oil

• Salt and pepper

Directions

1. Preheat oven to 375 degrees F and prepare a baking sheet by lining it with parchment paper.

2. Take salmon and pat dry with a paper towel. Place on baking sheet. Top with lemon juice and season with salt and pepper. Cook for 10-12 minutes or until desired doneness.

3. Chop cucumbers, cherry tomatoes, radishes, and avocado, and place into bowl. Drizzle with olive oil and let rest.

4. In a small blender or food processor, add in dressing ingredients and blend until smooth.

5. Once the salmon is done, place into bowl with vegetables and drizzle the desired amount of dressing.

Dinner: Beef Egg Roll Bowl

All the pleasure of a greasy egg roll without the guilt. This deconstructed beef egg roll bowl comes with 149 grams of protein.

Ingredients

• 1/2 white onion (chopped)

• 1/4 of a head of cabbage (chopped)

• 4 large carrots (sliced)

• 3 cloves of garlic (minced)

• 1 tsp ground ginger

• 1/4 cup coconut aminos / tamari

• 2 tsp sesame oil

• 1 pound organic grass fed ground beef

• 1 tsp sesame seeds

• 1 tbsp kimchi

• 1egg

• Salt and pepper

• Green onion (optional)

• 1 tsp chili paste (optional for spice)

• 1 package of rice noodles (optional)

Instructions

1. Cut up onion, cabbage, carrots, and garlic.

2. In a small bowl, mix together sauce: ginger, coconut aminos or tamari, and sesame oil. Stir to combine.

3. In a large saucepan, cook beef until browned. Add in garlic and sauté until translucent. Add onion, carrots, cabbage, and sauté until tender. Mix in sauce until coated. Can add a splash of water if too dry.

4. Cook rice noodles (if adding) according to instructions on package.

5. Push all ingredients to one side of pan and fry a single egg. Stir in.

6. Place in bowl and top with sesame seeds, kimchi, and green onion. Chill paste is optional to add a spice.

Treat: Chickpea Chocolate Chip Cookies

No flour, no eggs, no milk, no sugar — all you need is five ingredients to bake these delicious and healthy cookies with 30 grams of protein.

Ingredients 

• 1/2 cup almond butter (or alternative nut butter)

• 1 can of organic chickpeas (drained and rinsed)

• 1/3 cup maple syrup

• 2 tsp vanilla

• Dark chocolate chips

• 1/2 tsp baking soda

• 1/2 tsp baking powder

• 1/2 tsp salt

Directions

1. Add in the almond butter and chickpeas into the food processor and blend until smooth.

2. Add in the maple syrup and vanilla — blend.

3. Add in the baking soda, baking powder, and salt — blend.

4. Remove the cookie dough from the food processor, allow to cool momentarily, and then add in the chocolate chip cookies by hand.

5. Bake in the oven for 12 minutes at 350 degrees and enjoy!

Interested in My Full 7-Day High-Protein Meal Plan?

Fuel your fitness goals and uncover your best self with targeted nutrition.

In this 7-day High-Protein Meal Plan, I’ll provide everything needed to jumpstart your journey to a stronger, more energetic you. Whether your goal is to shed a few pounds, boost your athletic performance, or simply feel more energized, a high-protein diet can be the game-changer needed for a healthier lifestyle.

• 21 delicious & easy high-protein recipes (+2 bonus treats!)

• Daily meal plans

• Expert nutrition insights

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