7 Clean Eating High Protein Meal Prep Recipes You’ll Crave All Week

You want food that tastes amazing, fuels your day, and doesn’t wreck your goals? Same. These clean eating, high-protein meal prep recipes hit that sweet spot: bold flavors, simple steps, and zero weird ingredients. You’ll be set for the week with meals that actually make you excited to open your lunch container. Let’s cook smart, eat well, and keep it delicious.

1. Chili-Lime Chicken Bowls With Cilantro Cauliflower Rice

Meet your new lunch crush: juicy chili-lime chicken over fluffy cauliflower rice with crunchy peppers. It’s bright, zesty, and meal-prep friendly—I’m talking 4-5 days of flavor that doesn’t fade. Great hot or cold, and the zingy lime keeps everything tasting fresh.

Ingredients:

• 1 1/2 lbs boneless skinless chicken breasts, thinly sliced
• 1 tbsp avocado oil
• 1 1/2 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 2 limes, zested and juiced
• 3 cups riced cauliflower (fresh or frozen)
• 1/4 cup chopped fresh cilantro
• 1 small red onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 avocado, sliced (add right before serving)
• Optional: 1/2 tsp honey for the marinade

Instructions:

1. In a bowl, whisk lime zest, juice, avocado oil, chili powder, cumin, smoked paprika, garlic powder, salt, pepper, and honey if using.
2. Toss chicken with the marinade. Let sit 15 minutes (or up to 8 hours in the fridge).
3. Heat a large skillet over medium-high. Sear chicken 4–6 minutes, flipping once, until cooked through. Remove and rest.
4. In the same pan, add onion and peppers with a pinch of salt. Sauté 3–4 minutes until crisp-tender. Remove.
5. Add cauliflower rice to the pan with a splash of water and a pinch of salt. Cook 3–4 minutes until tender. Stir in cilantro.
6. Slice chicken. Divide rice, peppers, and chicken into 4 meal prep containers. Add avocado just before eating.

Serve with extra lime wedges and a drizzle of hot sauce. Swap chicken for shrimp or tofu, or use brown rice if you want more carbs. Pro tip: don’t overcook the cauli rice—it should be fluffy, not soggy.

2. Greek Turkey Meatballs With Lemon-Herb Quinoa

Think classic Mediterranean vibes: juicy turkey meatballs, lemony quinoa, and crunchy cucumber-tomato salad. It’s clean, high protein, and ridiculously satisfying. Perfect for lunches that feel like you ordered from a Greek café (without the price tag).

Ingredients:

• 1 1/2 lbs lean ground turkey (93% or 99%)
• 1/2 cup finely chopped red onion
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1 tsp dried oregano
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 egg (or 1 tbsp ground flax + 3 tbsp water)
• 1/4 cup almond flour (or oat flour)
• 1 cup quinoa, rinsed
• 2 cups low-sodium chicken broth or water
• 1 lemon, zest and juice
• 1 tbsp extra-virgin olive oil
• 1 cup cherry tomatoes, halved
• 1/2 large cucumber, chopped
• 1/4 cup crumbled feta (optional)
• Fresh dill, chopped (optional)

Instructions:

1. Heat oven to 400°F (205°C). Line a sheet pan with parchment.
2. Mix turkey, onion, garlic, parsley, oregano, salt, pepper, egg, and almond flour. Form 20–24 meatballs.
3. Bake 14–16 minutes until cooked through and lightly browned.
4. Cook quinoa in broth: bring to a boil, reduce heat, cover 15 minutes. Fluff with a fork; stir in lemon zest, juice, and olive oil.
5. Toss tomatoes and cucumber with a pinch of salt and dill. Add feta if using.
6. Portion quinoa, meatballs, and salad into 4 containers. Keep salad separate or on top for freshness.

Great with a dollop of plain Greek yogurt or tzatziki. Swap quinoa for farro, and add olives if you love briny bites. Pro tip: brush meatballs with a little olive oil before baking for extra browning.

3. Miso-Ginger Salmon With Sesame Broccolini

Silky salmon glazed in a savory-sweet miso sauce? Yes, please. This one feels fancy but takes 25 minutes and packs serious protein and omega-3s. The sesame broccolini brings crunch and balance—meal prep that tastes like date night leftovers (in a good way).

Ingredients:

• 4 salmon fillets (4–6 oz each), skin on
• 1 tbsp white miso paste
• 1 tbsp coconut aminos or low-sodium soy sauce
• 1 tbsp maple syrup or honey
• 2 tsp rice vinegar
• 1 tsp grated fresh ginger
• 1 small garlic clove, minced
• 1 tsp toasted sesame oil
• 1 lb broccolini, trimmed
• 2 tsp avocado oil
• 1 tbsp sesame seeds
• Cooked brown rice or quinoa (optional for serving)
• Lime wedges, to serve

Instructions:

1. Heat oven to 425°F (220°C). Line a sheet pan with foil or parchment.
2. Whisk miso, coconut aminos, maple syrup, rice vinegar, ginger, garlic, and sesame oil.
3. Toss broccolini with avocado oil and a pinch of salt on one side of the pan. Add salmon on the other side. Brush salmon generously with miso glaze.
4. Roast 10–12 minutes, until salmon flakes and broccolini is crisp-tender. Sprinkle sesame seeds over broccolini.
5. Portion into 4 containers with brown rice or quinoa if desired. Add lime wedges.

Serve warm or room temp. Swap broccolini for asparagus or green beans. Pro tip: glaze salmon again halfway through roasting for extra flavor and shine.

4. Chipotle Black Bean and Egg White Breakfast Muffins

Portable breakfast that actually fills you up and tastes smoky-spicy? These egg white muffins are packed with black beans, peppers, and a little cheese for staying power. Make a dozen on Sunday and you’ve got quick breakfasts or snacks all week.

Ingredients:

• 2 cups liquid egg whites (or 12 egg whites)
• 4 whole eggs
• 1 cup canned black beans, rinsed and drained
• 1 red bell pepper, diced
• 1/2 small red onion, finely diced
• 1/2 cup corn kernels (fresh or frozen, optional)
• 1 chipotle pepper in adobo, minced, plus 1 tsp adobo sauce
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/2 cup shredded cheddar or pepper jack (optional)
• Fresh cilantro, chopped
• Avocado slices and salsa for serving

Instructions:

1. Heat oven to 350°F (175°C). Grease a 12-cup muffin tin or line with silicone liners.
2. Whisk egg whites and eggs with cumin, smoked paprika, salt, and pepper.
3. Divide beans, bell pepper, onion, and corn among muffin cups. Pour egg mixture over, then sprinkle cheese if using.
4. Bake 18–22 minutes until set in the center. Cool 5 minutes, then loosen edges and remove.
5. Top with cilantro. Store in the fridge up to 4 days or freeze up to 2 months.

Reheat in the microwave for 30–45 seconds. Serve with avocado and salsa for healthy fats and freshness. Pro tip: don’t overfill cups; leave 1/4 inch at the top to prevent overflow.

5. Garlic-Lemon Shrimp With Zucchini Noodles and Cherry Tomatoes

Fast, fresh, and high protein—this shrimp zoodle bowl is a total weeknight hero. The garlicky lemon sauce coats tender shrimp and bursts of cherry tomato sweetness. It’s light but filling, and you’ll have four gorgeous bowls prepped in under 30 minutes.

Ingredients:

• 1 1/2 lbs large shrimp, peeled and deveined
• 1 tbsp extra-virgin olive oil
• 3 cloves garlic, minced
• 1/2 tsp red pepper flakes (optional)
• Zest and juice of 1 lemon
• 1 pint cherry tomatoes, halved
• 4 medium zucchini, spiralized (or 6 cups pre-spiralized)
• 1/2 tsp sea salt, divided
• 1/4 tsp black pepper
• 2 tbsp chopped fresh basil or parsley
• Optional: 1 tbsp grated Parmesan

Instructions:

1. Pat shrimp dry and season with 1/4 tsp salt and pepper.
2. Heat olive oil in a large skillet over medium-high. Add garlic and red pepper flakes; cook 30 seconds.
3. Add shrimp; cook 1–2 minutes per side until just pink. Add lemon zest and juice; toss. Remove shrimp to a plate.
4. Add tomatoes to the skillet with a pinch of salt. Cook 2 minutes until they start to soften.
5. Add zucchini noodles and toss 1–2 minutes until just tender (do not overcook). Season to taste.
6. Return shrimp and toss with basil. Portion into 4 containers. Sprinkle Parmesan if using.

Great warm or room temp. If you want extra carbs, add cooked whole-grain spaghetti. Pro tip: salt zoodles lightly and pat dry before cooking to reduce wateriness.

6. Spiced Lentil Power Salad With Roasted Sweet Potato and Tahini Drizzle

Hearty, plant-based, and protein-packed—this salad eats like a meal. Warm spices and creamy tahini dressing make it craveable, not just “healthy.” It holds up beautifully for days, making it a superstar for lunch meal prep.

Ingredients:

• 1 cup dry green or brown lentils, rinsed
• 3 cups water or vegetable broth
• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp avocado oil
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/2 tsp sea salt
• 3 cups baby spinach or chopped kale
• 1/2 small red onion, thinly sliced
• 1/3 cup toasted pepitas (pumpkin seeds)
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta (optional)

Tahini Drizzle:

• 1/4 cup tahini
• 2–3 tbsp warm water (more as needed)
• 1 tbsp lemon juice
• 1 tsp maple syrup
• 1/2 tsp Dijon mustard
• Pinch of sea salt and black pepper

Instructions:

1. Heat oven to 425°F (220°C). Toss sweet potato with oil, cumin, paprika, coriander, and salt. Roast 20–25 minutes until caramelized.
2. Simmer lentils in water/broth 18–22 minutes until tender but not mushy. Drain and cool slightly.
3. Whisk tahini, water, lemon juice, maple syrup, Dijon, salt, and pepper until creamy. Add more water to thin if needed.
4. Toss lentils with spinach/kale so greens soften a bit. Add red onion, parsley, roasted sweet potato, and pepitas.
5. Divide into 4 containers. Add feta if using. Drizzle with tahini or pack dressing on the side.

Serve chilled or room temp. Add grilled chicken or tofu if you want even more protein. Pro tip: massage kale with a teaspoon of olive oil and a pinch of salt for extra tenderness.

7. Coconut Curry Chicken With Veggie-Loaded Brown Rice

Comfort food, but make it clean: creamy coconut curry chicken with tender veggies and nutty brown rice. It’s cozy without the heavy, and the leftovers taste even better on day two. High protein, lots of fiber, and wildly satisfying.

Ingredients:

• 1 1/2 lbs boneless skinless chicken thighs, cut into bite-size pieces
• 1 tbsp avocado oil
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 2 tbsp red curry paste (or yellow for milder)
• 1 tsp ground turmeric
• 1 can (13.5 oz) light coconut milk
• 1 cup low-sodium chicken broth
• 1 red bell pepper, sliced
• 1 cup snap peas or green beans
• 1 cup cauliflower florets
• 1 tbsp fish sauce or coconut aminos
• 1 tsp lime juice
• Sea salt to taste
• Fresh cilantro, chopped
• 3 cups cooked brown rice (or cauliflower rice)

Instructions:

1. Heat oil in a large skillet over medium. Sauté onion 3–4 minutes. Add garlic and ginger; cook 30 seconds.
2. Stir in curry paste and turmeric; cook 1 minute until fragrant.
3. Add chicken; cook 4–5 minutes until no longer pink on the outside.
4. Pour in coconut milk and broth. Simmer 10 minutes until slightly thickened.
5. Add bell pepper, snap peas, and cauliflower. Simmer 4–6 minutes until tender-crisp.
6. Stir in fish sauce/coconut aminos and lime juice. Adjust salt. Sprinkle cilantro.
7. Portion brown rice into 4 containers and top with curry.

Serve with extra lime and chili flakes. Swap chicken for chickpeas to make it vegetarian. Pro tip: simmer uncovered for the last few minutes to thicken the sauce without adding starch.

Meal Prep Tips to Keep Everything Fresh

• Use airtight containers and cool food before sealing to prevent condensation.
• Keep sauces and dressings on the side for crunchier textures.
• Store 3–4 days’ worth in the fridge; freeze extras like meatballs and egg muffins.
• Add fresh toppings (avocado, herbs, citrus) right before eating for maximum flavor.

There you go—seven clean eating, high-protein meal prep recipes you’ll actually be excited to eat. Pick two or three for the week, batch them on Sunday, and enjoy grab-and-go meals that feel anything but boring. Your future self will be very, very happy—trust me.