9 Protein-packed Meal Prep Recipes With Over 30g Protein You’ll Crave All Week

You want meal prep that’s actually exciting, high-protein, and won’t leave you chewing sad chicken by Thursday. Same. These nine recipes are bold, balanced, and each packs at least 30 grams of protein per serving—without feeling like “gym food.” We’re talking saucy bowls, juicy chicken, hearty salads, and cozy casseroles that reheat like a dream.

Mix and match them for lunches and dinners, or go all-in and prep a couple on Sunday. Your future self will be very impressed.

1. Sticky Ginger-Garlic Chicken Thighs With Sesame Broccoli

Sweet, sticky, and a little spicy—this chicken gives serious takeout vibes with half the sugar and double the protein. It’s perfect over rice or cauliflower rice and holds up beautifully in the fridge. Broccoli roasts alongside, soaking up the sauce like a champ.

Ingredients: (4 servings, ~38g protein per serving)

• 2 lbs boneless, skinless chicken thighs, trimmed
• 2 tbsp cornstarch
• 1 tbsp avocado or olive oil
• 4 cups broccoli florets
• 1 tbsp sesame oil
• 1 tbsp sesame seeds (plus extra for garnish)
• 3 green onions, thinly sliced
• Cooked brown rice or cauliflower rice, for serving (optional)

Sauce:

• 1/3 cup low-sodium soy sauce or tamari
• 3 tbsp honey or maple syrup
• 2 tbsp rice vinegar
• 1 tbsp fresh grated ginger
• 4 cloves garlic, minced
• 1 tbsp sriracha (optional, adjust to taste)
• 1/4 cup water

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment. Toss broccoli with sesame oil and a pinch of salt; spread on half the sheet.
2. Pat chicken dry. Toss with cornstarch and a pinch of salt. Heat a large skillet over medium-high, add oil, and sear chicken 2–3 minutes per side until lightly browned (it’ll finish in the oven).
3. Whisk sauce ingredients. Move seared chicken to the empty half of the sheet pan. Brush with half the sauce.
4. Roast 12–15 minutes, flipping chicken halfway and brushing with more sauce, until internal temp hits 165°F (74°C). Broccoli should be tender with crispy edges.
5. Transfer chicken to a cutting board, rest 5 minutes, then slice. Toss broccoli with sesame seeds. Drizzle any remaining sauce over chicken.

Serve with rice and top with green onions and extra sesame seeds. Meal prep tip: portion into airtight containers with rice and broccoli. Variations: swap chicken thighs for firm tofu (press and cube) or turkey thighs. Add a squeeze of lime before eating for a bright finish.

2. Creamy Tuscan Turkey Meatballs With Garlicky Spinach Orzo

These meatballs are juicy and deeply savory, simmered in a creamy tomato sauce with spinach and sun-dried tomatoes. It’s weeknight comfort food that still hits your macro goals. Orzo makes it feel indulgent, but you can use chickpea pasta for extra protein.

Ingredients: (4 servings, ~40g protein per serving)

• 1.5 lbs lean ground turkey (93%)
• 1/3 cup grated Parmesan
• 1/4 cup panko breadcrumbs
• 1 egg
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp kosher salt, 1/4 tsp black pepper
• 1 tbsp olive oil

Sauce + Orzo:

• 1 tbsp olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1/2 cup sun-dried tomatoes in oil, chopped
• 1 cup low-sodium chicken broth
• 1 cup tomato sauce (passata or crushed tomatoes)
• 1/2 cup light cream or half-and-half (or coconut milk)
• 4 cups baby spinach
• 8 oz orzo (or chickpea orzo/pasta)
• Fresh basil, Parmesan, red pepper flakes (optional)

Instructions:

1. Cook orzo according to package; drain and set aside.
2. Mix turkey, Parmesan, panko, egg, garlic, Italian seasoning, salt, and pepper. Form 16 meatballs.
3. Heat 1 tbsp olive oil in a large skillet over medium-high. Sear meatballs 2–3 minutes per side until browned. Transfer to a plate.
4. In the same skillet, add 1 tbsp oil, onion, and garlic. Sauté 2–3 minutes. Stir in sun-dried tomatoes, broth, and tomato sauce. Simmer 3 minutes.
5. Stir in cream and return meatballs to the skillet. Simmer 6–8 minutes, gently turning, until cooked through (165°F/74°C).
6. Fold in spinach to wilt. Toss orzo with a spoonful of sauce.

Serve meatballs over orzo. Garnish with basil, Parmesan, and red pepper flakes. Meal prep win: sauce keeps everything moist when reheated. Swap turkey for chicken or lean beef, or use Greek yogurt instead of cream for a tangy twist.

3. Chili-Lime Shrimp and Black Bean Burrito Bowls

Fast, fresh, and zesty—these bowls deliver sweet corn, creamy avocado, and juicy shrimp with smoky chili-lime flavor. They’re ideal for quick lunches and pack serious protein thanks to shrimp and beans. Bonus: easy to customize for spice levels.

Ingredients: (4 servings, ~34g protein per serving)

• 1.5 lbs large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp garlic powder
• 1/2 tsp kosher salt
• Zest and juice of 1 lime

Bowls:

• 2 cups cooked brown rice or cilantro-lime rice
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (fresh, frozen, or grilled)
• 1 red bell pepper, diced
• 1 small red onion, finely diced
• 1 avocado, sliced (add when serving)
• Fresh cilantro, chopped
• Salsa or pico de gallo (optional)
• Greek yogurt or sour cream (optional)

Instructions:

1. Pat shrimp dry. Toss with olive oil, chili powder, smoked paprika, cumin, garlic powder, salt, and lime zest.
2. Heat a large skillet over medium-high. Cook shrimp 2–3 minutes per side until pink and opaque. Squeeze lime juice over the top.
3. Build bowls with rice, black beans, corn, bell pepper, and onion. Add shrimp.
4. Top with avocado (when serving), cilantro, and optional salsa or Greek yogurt.

Meal prep tip: keep avocado separate and add right before eating to avoid browning. Craving heat? Add jalapeño or a chipotle crema (Greek yogurt + chipotle in adobo + lime). For extra protein, add a sprinkle of cotija or Monterey Jack.

4. Miso Ginger Salmon With Roasted Sweet Potatoes and Snap Peas

This is the kind of dinner that tastes restaurant-worthy but takes under 30 minutes. The miso glaze is sweet-savory and caramelizes beautifully, while sweet potatoes bring cozy vibes. Salmon reheats surprisingly well—keep it slightly medium to preserve moisture.

Ingredients: (4 servings, ~42g protein per serving)

• 4 salmon fillets (6 oz each), skin-on
• 2 medium sweet potatoes, cubed (1-inch)
• 8 oz sugar snap peas (or green beans)
• 2 tbsp olive or avocado oil
• Pinch of salt and black pepper

Miso Glaze:

• 2 tbsp white miso paste
• 1.5 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp soy sauce or tamari
• 1 tsp grated fresh ginger
• 1 tsp sesame oil

Instructions:

1. Preheat oven to 425°F (220°C). Toss sweet potatoes with 1 tbsp oil, salt, and pepper. Roast on a sheet pan for 15 minutes.
2. Whisk glaze ingredients. Pat salmon dry and brush with half the glaze.
3. Remove pan, push sweet potatoes to one side. Toss snap peas with remaining 1 tbsp oil, salt, and pepper; add to pan. Place salmon, skin-side down, on the other side. Brush with remaining glaze.
4. Roast 8–10 minutes (depending on thickness) until salmon flakes easily but remains slightly rosy in the center.

Sprinkle with sesame seeds or sliced scallions. Serve with a lemon wedge for brightness. Variation: swap sweet potatoes for roasted cauliflower or quinoa for extra bulk. Pro tip: reheat salmon gently (low microwave power or skillet with a splash of water) to keep it tender.

5. High-Protein Greek Chicken Pasta Salad That Stays Juicy

It’s pasta salad, but make it protein-forward and ridiculously satisfying. Juicy grilled chicken, tangy feta, and a lemon-herb vinaigrette keep it fresh for days. It’s perfect for warm-weather lunches or post-workout dinners.

Ingredients: (6 servings, ~35g protein per serving)

• 1.75 lbs boneless, skinless chicken breasts
• 2 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt, 1/4 tsp black pepper
• 1 tbsp olive oil
• 12 oz high-protein pasta (chickpea or lentil pasta works great)
• 1 English cucumber, chopped
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup pitted Kalamata olives, halved
• 6 oz feta, cubed or crumbled
• 1/4 cup chopped fresh parsley

Lemon-Herb Vinaigrette:

• 1/4 cup extra-virgin olive oil
• Juice and zest of 1 large lemon
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp dried oregano
• 1 clove garlic, grated
• 1/2 tsp kosher salt, 1/4 tsp black pepper

Instructions:

1. Season chicken with oregano, garlic powder, salt, pepper, and olive oil. Grill or sear over medium-high 4–6 minutes per side until 165°F (74°C). Rest 5 minutes, then slice.
2. Cook pasta according to package; rinse under cool water and drain well.
3. Whisk vinaigrette ingredients in a large bowl. Add pasta, cucumber, tomatoes, onion, olives, and parsley; toss. Fold in feta and sliced chicken.

Chill 30 minutes before eating if you can. Add arugula for extra greens or swap feta for creamy goat cheese. Pro tip: reserve a little dressing to refresh the salad midweek as pasta absorbs flavors over time.

6. Beef and Quinoa Stuffed Peppers With Chipotle Yogurt

Classic stuffed peppers get a protein makeover with lean beef, fluffy quinoa, and a smoky chipotle kick. They’re tidy, reheat well, and freeze like a dream. The chipotle yogurt adds a cooling zing you’ll want on everything.

Ingredients: (6 peppers, 6 servings, ~32g protein per serving)

• 6 large bell peppers (any color), tops cut and seeds removed
• 1 lb lean ground beef (90–93%)
• 1 cup uncooked quinoa, rinsed
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, drained
• 1/2 cup black beans, rinsed (optional for extra fiber)
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• 1 cup shredded Monterey Jack or pepper jack
• 1 tbsp olive oil

Chipotle Yogurt:

• 3/4 cup Greek yogurt (2% or 5%)
• 1–2 tsp chipotle in adobo, minced, plus 1 tsp sauce
• Juice of 1/2 lime
• Pinch of salt

Instructions:

1. Preheat oven to 400°F (205°C). Cook quinoa according to package and set aside.
2. Heat olive oil in a skillet over medium. Sauté onion 3 minutes, add garlic 30 seconds. Add beef, breaking up, and cook until browned. Stir in spices, diced tomatoes, black beans (if using), and cooked quinoa. Season with salt.
3. Place peppers in a baking dish. Fill with beef-quinoa mixture, mounding slightly. Top each with cheese.
4. Add 1/4 cup water to the bottom of the dish. Cover with foil and bake 25 minutes, then uncover and bake 10 more minutes until peppers are tender and cheese bubbles.
5. Mix chipotle yogurt ingredients in a bowl.

Serve peppers with chipotle yogurt and chopped cilantro. For a lighter option, swap beef for ground turkey. Freezer tip: bake without cheese, cool, wrap individually, and freeze; add cheese when reheating.

7. Harissa Chickpea and Chicken Sheet Pan With Lemon-Tahini Drizzle

Sheet pan dinners are the hero of meal prep, and this one’s bold and insanely simple. Harissa coats everything in smoky heat while chickpeas crisp up into crunchy little gems. The lemon-tahini drizzle cools things down and adds creaminess—no dairy needed.

Ingredients: (4 servings, ~36g protein per serving)

• 1.5 lbs chicken breast or thighs, cut into 1.5-inch chunks
• 1 can (15 oz) chickpeas, rinsed and patted dry
• 1 red onion, cut into wedges
• 1 large zucchini, sliced half-moons
• 1 red bell pepper, sliced
• 2 tbsp harissa paste (mild or hot)
• 2 tbsp olive oil
• 1/2 tsp ground coriander (optional)
• 1/2 tsp kosher salt, 1/4 tsp black pepper

Lemon-Tahini Drizzle:

• 1/4 cup tahini
• Juice of 1 lemon
• 1 small clove garlic, grated
• 2–4 tbsp warm water to thin
• Pinch of salt

Instructions:

1. Preheat oven to 425°F (220°C). Pat chickpeas very dry for maximum crisp.
2. In a bowl, toss chicken and vegetables with harissa, olive oil, coriander, salt, and pepper. Spread on a large sheet pan.
3. Roast 20–25 minutes, stirring once, until chicken is cooked through and edges are charred in spots.
4. Whisk tahini, lemon juice, garlic, and enough water to reach drizzly consistency. Season with salt.

Serve over couscous, quinoa, or greens with the lemon-tahini drizzle. Add fresh herbs like parsley or mint to brighten. Heat-sensitive? Use half the harissa and add smoked paprika for flavor without the fire.

8. Cottage Cheese Egg Bakes With Turkey Sausage and Peppers

Breakfast meal prep that eats like a savory casserole and absolutely slams the protein. The cottage cheese melts into the eggs for cloud-like fluffiness—no one will guess it’s there. Slice, stack, and grab for mornings or post-gym snacks.

Ingredients: (8 squares, 8 servings, ~31g protein per serving)

• 12 large eggs
• 2 cups cottage cheese (2%)
• 1/2 cup shredded cheddar or mozzarella
• 1 lb turkey sausage (casings removed) or chicken sausage, crumbled
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small onion, diced
• 1 tsp garlic powder
• 1 tsp dried Italian seasoning
• 1/2 tsp kosher salt, 1/4 tsp black pepper
• Olive oil spray

Instructions:

1. Preheat oven to 375°F (190°C). Spray a 9×13-inch baking dish.
2. Brown turkey sausage in a skillet over medium; remove and set aside. Sauté peppers and onion in the same pan 3–4 minutes to soften. Cool slightly.
3. Blend eggs, cottage cheese, garlic powder, Italian seasoning, salt, and pepper until smooth (a blender makes it fluffy). Stir in cooked sausage, veggies, and cheese.
4. Pour into baking dish and bake 30–35 minutes until set and golden at the edges. Rest 10 minutes before slicing.

Serve with hot sauce, avocado, or a light salad. Make it your own with mushrooms, spinach, or diced jalapeños. For even more protein, swap in egg whites for 4 of the whole eggs and add extra turkey sausage.

9. Creamy White Bean Chicken and Veggie Skillet (One-Pan Wonder)

Comforting and creamy without being heavy, this one-pan dinner relies on Greek yogurt and protein-packed white beans for body. The result? A silky sauce that coats juicy chicken and tender veggies. It reheats like a champ and is glorious over rice or farro.

Ingredients: (4 servings, ~39g protein per serving)

• 1.5 lbs chicken breast, cut into bite-size pieces
• 1 tbsp olive oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 cup sliced mushrooms
• 1 red bell pepper, sliced
• 2 cups small broccoli florets
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt (2% or 5%)
• 1 tsp Dijon mustard
• 1/2 tsp dried thyme
• 1/2 tsp kosher salt, 1/4 tsp black pepper
• Juice of 1/2 lemon
• Fresh parsley, chopped (optional)

Instructions:

1. Heat olive oil in a large skillet over medium-high. Season chicken with salt and pepper. Sear 4–5 minutes until lightly browned; remove to a plate.
2. Add onion and mushrooms to the skillet; cook 3 minutes. Stir in garlic, bell pepper, and broccoli; cook 3–4 minutes until crisp-tender.
3. Return chicken to the pan with beans, broth, thyme, and Dijon. Simmer 5 minutes until chicken is cooked through.
4. Remove from heat. Whisk yogurt with a ladle of hot broth in a bowl to temper, then stir back into the skillet. Add lemon juice, adjust salt and pepper.

Serve with rice, quinoa, or crusty bread to catch the sauce. Add spinach at the end for extra greens or swap beans for chickpeas. Pro tip: don’t boil after adding yogurt—keep it creamy by warming gently.

Meal Prep Tips to Keep Everything Fresh

• Use airtight, portioned containers and keep sauces separate when possible.
• Add fresh elements (herbs, avocado, citrus) right before eating.
• Reheat gently: lower microwave power, or rewarm in a skillet with a splash of water or broth.
• Label containers with the date; most cooked proteins keep 3–4 days refrigerated.

You’ve got nine rock-solid, protein-loaded recipes ready to make your week easier—and tastier. Pick two or three to start, stock your containers, and enjoy the sweet peace of knowing dinner (and lunch) is handled. Your only problem now? Deciding which one to heat up first. Seriously, good luck.