9 Quick Make-ahead High Protein Dinners You Can Reheat All Week

Busy week? Same. That’s why these make-ahead, high-protein dinners are total lifesavers. Cook once, reheat like a champ, and eat well every night without relying on sad desk salads or random snack dinners.

Each recipe is built to last in the fridge, reheat beautifully, and pack serious protein—think chicken, lentils, tofu, beans, salmon, and lean beef. We’re talking flavor-loaded meals that won’t punish you for planning ahead. Let’s batch-cook like pros and coast through the week, shall we?

1. Sheet Pan Lemon Herb Chicken Thighs With Roasted Veggies

This one is the weeknight workhorse: juicy chicken thighs, bright lemon, and a rainbow of veggies all roasted on one pan. It reheats like a dream and tastes just as good on day four. Plus, it’s flexible—use whatever sturdy veggies you have.

Ingredients:

• 2 lbs boneless, skinless chicken thighs
• 1 lb baby potatoes, halved
• 2 cups broccoli florets
• 2 cups chopped bell peppers (mixed colors)
• 1 red onion, cut into wedges
• 3 tbsp olive oil, divided
• 2 lemons (zest of 1, juice of both)
• 4 cloves garlic, minced
• 1 tbsp Dijon mustard
• 1.5 tsp kosher salt, divided
• 1 tsp black pepper, divided
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp smoked paprika
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment.
2. In a bowl, whisk 2 tbsp olive oil, lemon zest, lemon juice, garlic, Dijon, oregano, thyme, paprika, 1 tsp salt, and 1/2 tsp pepper.
3. Pat chicken dry and toss in the marinade. Let sit 10 minutes (or overnight).
4. On the sheet pan, toss potatoes, broccoli, peppers, and onion with 1 tbsp olive oil and remaining salt and pepper.
5. Nestle chicken thighs among the veggies. Roast 25–30 minutes until chicken hits 165°F (74°C) and veggies are tender with charry edges.
6. Rest 5 minutes, then sprinkle with parsley.

Serve with quinoa or brown rice for extra staying power. For variety, swap in cauliflower, carrots, or zucchini. Pro tip: reheat covered at 350°F or in the microwave with a splash of water to keep everything juicy.

2. Smoky Turkey and Black Bean Chili That Gets Better Overnight

Chili is the ultimate make-ahead hero. This version is smoky, hearty, and loaded with lean protein from turkey and beans. It tastes even better the next day—seriously, the flavors cuddle overnight.

Ingredients:

• 1.5 lbs lean ground turkey (93% lean)
• 1 tbsp olive oil
• 1 large yellow onion, diced
• 1 green bell pepper, diced
• 1 jalapeño, minced (optional)
• 4 cloves garlic, minced
• 2 tbsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1/2 tsp ground cinnamon
• 1 tsp kosher salt (plus to taste)
• 1/2 tsp black pepper
• 1 (28 oz) can crushed tomatoes
• 1 (15 oz) can tomato sauce
• 2 (15 oz) cans black beans, drained and rinsed
• 1 cup low-sodium chicken broth
• 1 tbsp apple cider vinegar
• Optional toppings: Greek yogurt, shredded cheddar, cilantro, lime wedges

Instructions:

1. Heat oil in a large pot over medium. Add onion, pepper, and jalapeño; cook 5–6 minutes until softened. Stir in garlic for 30 seconds.
2. Add ground turkey, breaking it up. Cook until no longer pink, 6–8 minutes.
3. Stir in chili powder, cumin, smoked paprika, oregano, cinnamon, salt, and pepper; toast 1 minute.
4. Add crushed tomatoes, tomato sauce, beans, and broth. Bring to a simmer, then reduce heat and cook 25–30 minutes, stirring occasionally.
5. Stir in vinegar. Taste and adjust salt. Let cool before storing.

Serve with cornbread or over rice. For meal prep, portion into containers and freeze for up to 3 months. Reheat on the stove or microwave; add a splash of water if thick.

3. Ginger-Garlic Salmon With Sesame Green Beans

Flaky salmon that reheats well? Yes—when you undercook slightly and reheat gently. The ginger-soy glaze is punchy and the sesame green beans give it a crunchy, salty snap.

Ingredients:

• 4 salmon fillets (5–6 oz each), skin-on
• 1 lb green beans, trimmed
• 2 tbsp soy sauce (or tamari)
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp grated fresh ginger
• 2 cloves garlic, grated
• 1 tsp toasted sesame oil
• 1 tbsp neutral oil
• 1 tsp sesame seeds
• 1/4 tsp red pepper flakes (optional)
• Pinch of black pepper
• Lemon or lime wedges, for serving

Instructions:

1. Preheat oven to 400°F (205°C). Line a sheet pan with foil.
2. Whisk soy sauce, honey, rice vinegar, ginger, garlic, and sesame oil.
3. Place salmon on pan, skin-side down. Brush with half the glaze. Roast 8–10 minutes until just shy of desired doneness.
4. While salmon cooks, heat neutral oil in a large skillet. Add green beans and sauté 5–6 minutes until crisp-tender. Season with black pepper and red pepper flakes.
5. Toss beans with remaining glaze and sesame seeds.

Serve with brown rice or soba noodles. For reheating, microwave salmon at 50% power in short bursts or warm in a 275°F oven for 10 minutes. A squeeze of citrus right before eating wakes everything up.

4. Creamy Tuscan White Bean and Chicken Sausage Skillet

Comfort food without the food coma. This creamy skillet leans on cannellini beans and chicken sausage for hearty protein, with sun-dried tomatoes and spinach for color and tang.

Ingredients:

• 1 tbsp olive oil
• 1 lb Italian chicken sausage, casings removed
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1/2 tsp red pepper flakes
• 2 (15 oz) cans cannellini beans, drained and rinsed
• 1/2 cup oil-packed sun-dried tomatoes, drained and sliced
• 1 cup low-sodium chicken broth
• 1/2 cup half-and-half or light cream
• 2 cups baby spinach
• 1/2 cup grated Parmesan
• 1 tsp Italian seasoning
• 1/2 tsp kosher salt (to taste)
• Black pepper, to taste
• Fresh basil, for garnish

Instructions:

1. Heat oil in a large skillet over medium. Brown sausage, breaking up, 6–8 minutes. Remove excess fat if needed.
2. Add onion; cook 3–4 minutes. Stir in garlic and red pepper flakes for 30 seconds.
3. Add beans, sun-dried tomatoes, broth, and Italian seasoning. Simmer 5 minutes.
4. Stir in half-and-half and Parmesan; simmer 2–3 minutes until slightly thick.
5. Fold in spinach to wilt. Season with salt and pepper.

Serve over cauliflower rice, pasta, or crusty bread. It reheats silky—just add a splash of broth if it tightens up. Try swapping kale for spinach or using turkey sausage for a leaner spin.

5. Harissa Chickpea and Veggie Bake With Feta

Plant-based but protein-rich, this spicy-sweet bake is loaded with chickpeas and roasted vegetables. Crumbled feta adds creamy, salty contrast. It’s budget-friendly and wildly satisfying.

Ingredients:

• 2 (15 oz) cans chickpeas, drained and rinsed
• 1 large sweet potato, peeled and cubed (1/2-inch)
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 red onion, sliced
• 3 tbsp olive oil
• 2 tbsp harissa paste (mild or hot)
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 4 oz feta, crumbled
• 2 tbsp chopped fresh mint or parsley
• Lemon wedges, for serving

Instructions:

1. Preheat oven to 425°F (220°C). Line a large baking sheet.
2. In a bowl, whisk olive oil, harissa, cumin, coriander, salt, and pepper.
3. Toss chickpeas, sweet potato, pepper, zucchini, and onion with the sauce. Spread in a single layer.
4. Roast 25–30 minutes, stirring once, until edges are browned and sweet potatoes are tender.
5. Top with feta and herbs. Serve with lemon wedges.

Great over couscous or quinoa. For extra protein, add grilled chicken or serve with a dollop of Greek yogurt. Reheat in a skillet for best texture so those chickpeas stay a little crisp.

6. Beef and Broccoli Meal-Prep Bowls With Garlic-Ginger Sauce

Takeout vibes without the mystery sauce. Lean beef, piles of broccoli, and a glossy garlic-ginger sauce that clings to every bite. Portion it over rice and you’ve got four killer lunches lined up.

Ingredients:

• 1.25 lbs flank steak or sirloin, thinly sliced against the grain
• 4 cups broccoli florets
• 1 tbsp neutral oil
• 1 tbsp cornstarch (for the beef)
• 2 cups cooked brown rice or cauliflower rice (for serving)
• Sesame seeds and sliced scallions (garnish)

Garlic-Ginger Sauce:

• 1/3 cup low-sodium soy sauce
• 1/3 cup beef or chicken broth
• 2 tbsp oyster sauce (or hoisin)
• 1 tbsp brown sugar or honey
• 1 tbsp rice vinegar
• 2 tsp grated fresh ginger
• 3 cloves garlic, minced
• 1 tsp cornstarch
• 1 tsp toasted sesame oil

Instructions:

1. Whisk sauce ingredients together; set aside.
2. Toss sliced beef with 1 tbsp cornstarch.
3. Steam or blanch broccoli until crisp-tender; drain.
4. Heat oil in a large skillet or wok over high heat. Sear beef in two batches, 1–2 minutes per side. Remove to a plate.
5. Lower heat to medium. Pour in sauce; cook until glossy and slightly thick, 1–2 minutes.
6. Return beef and broccoli; toss to coat. Finish with sesame oil if not already added.

Divide into bowls over rice. Garnish with sesame seeds and scallions. Reheat gently to keep the beef tender—30–60 seconds in the microwave per portion usually does it. Add chili crisp if you like heat.

7. Baked Tofu Peanut Noodle Bowls With Crunchy Veg

High-protein, vegetarian, and satisfyingly chewy. Baked tofu holds its texture all week, and the peanut sauce brings that salty-sweet magic. Pile on crisp veggies for crunch therapy.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp soy sauce
• 1 tbsp cornstarch
• 1 tbsp neutral oil
• 8 oz whole wheat spaghetti or rice noodles
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 cup shredded purple cabbage
• 1/4 cup chopped peanuts
• Fresh cilantro, for garnish

Peanut Sauce:

• 1/3 cup creamy peanut butter
• 2 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp sriracha (optional)
• 1 clove garlic, grated
• Warm water to thin

Instructions:

1. Preheat oven to 400°F (205°C). Toss tofu with soy sauce, cornstarch, and oil. Spread on a lined sheet and bake 25–30 minutes, flipping once, until golden.
2. Cook noodles according to package; rinse under cold water.
3. Whisk peanut sauce, thinning with warm water until pourable.
4. Toss noodles with half the sauce. Top with tofu, veggies, peanuts, and cilantro. Drizzle with remaining sauce.

For meal prep, keep noodles and sauce separate if you prefer them less soft. Reheat noodles with a splash of water, then add tofu to keep it crisp. Add edamame for even more protein.

8. Greek Lemon Chicken Orzo Soup (Avgolemono Vibes)

Cozy but bright, this lemony chicken soup is silky without heavy cream. Orzo and tender chicken make it filling, and it reheats beautifully all week. The secret is adding the lemon at the end so it stays fresh and vibrant.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 8 cups low-sodium chicken broth
• 1 cup dry orzo
• 3 cups cooked shredded chicken (rotisserie works)
• 2 large eggs
• 1/3 cup fresh lemon juice (plus zest of 1 lemon)
• 1 tsp dried dill or 1 tbsp fresh chopped dill
• 1 tsp kosher salt (to taste)
• Black pepper, to taste
• Fresh parsley, for garnish

Instructions:

1. Heat oil in a large pot over medium. Sauté onion, carrots, and celery 5–6 minutes. Add garlic for 30 seconds.
2. Pour in broth and bring to a boil. Add orzo and cook until al dente, 8–9 minutes.
3. Stir in chicken and reduce to low.
4. In a bowl, whisk eggs and lemon juice. Slowly ladle in 1 cup hot soup while whisking to temper, then whisk the egg mixture back into the pot.
5. Add lemon zest and dill. Season with salt and pepper. Do not boil after adding eggs.

Garnish with parsley. For make-ahead, cook orzo separately and add as you serve to prevent it from soaking up broth. Reheat gently on low and add a splash of water if needed.

9. Lentil Bolognese With Hidden Veg Over Whole Wheat Pasta

Hearty, meaty texture without the meat. Red lentils cook fast and deliver serious protein, while mushrooms and carrots add umami and sweetness. This sauce freezes ridiculously well, so make a double batch.

Ingredients:

• 2 tbsp olive oil
• 1 large onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 8 oz cremini mushrooms, finely chopped
• 4 cloves garlic, minced
• 2 tbsp tomato paste
• 1 cup red lentils, rinsed
• 1 (28 oz) can crushed tomatoes
• 2 cups vegetable broth
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional)
• 1 tsp kosher salt (to taste)
• Black pepper, to taste
• 12 oz whole wheat pasta, cooked
• Fresh basil and grated Parmesan or nutritional yeast, for serving

Instructions:

1. Heat oil in a large pot over medium. Sauté onion, carrots, and celery 6–8 minutes. Add mushrooms and cook until they release moisture and brown slightly, 5–7 minutes.
2. Stir in garlic and tomato paste; cook 1 minute.
3. Add lentils, crushed tomatoes, broth, herbs, salt, pepper, and red pepper flakes. Bring to a simmer.
4. Simmer 20–25 minutes, stirring occasionally, until lentils are tender and sauce thickens. Add water if too thick.
5. Toss with cooked pasta or portion sauce separately for meal prep.

Serve with basil and cheese (or nutritional yeast). The flavors deepen over a day, and it reheats perfectly. Try swapping half the tomatoes for passata for a smoother sauce or add a splash of balsamic for sweetness.

Reheating Tips That Keep Everything Tasty

• Moisture is magic: Add a splash of water or broth before microwaving to revive sauces and proteins.
• Power down: Use 50–70% microwave power for proteins to avoid rubbery texture.
• Oven > microwave for roasted items: A quick 5–10 minutes at 350°F keeps things crisp.
• Store smart: Cool completely before sealing. Use shallow containers for faster cooling.

There you go—nine high-protein dinners that make weeknights easy and delicious. Pick a couple to batch this weekend, and future-you will be eternally grateful. Happy cooking—and happy reheating!