7 High Protein Meal Prep Recipes That Only Use 5 Ingredients You’ll Actually Crave

You want high protein, minimal fuss, and meals that taste like you didn’t give up on joy. Same. These seven make-ahead recipes each use only five ingredients (plus salt, pepper, and optional oil) and still deliver big flavors, big portions, and big protein. We’re talking satisfying lunches, quick dinners, and gym-bag heroes that won’t bore you by Wednesday.

They’re streamlined, freezer-friendly, and totally flexible. Mix and match, batch cook on Sunday, and coast through the week like a meal-prep mastermind. Ready?

1. Smoky Chipotle Chicken Bowls With Sweet Potatoes

This one’s a meal-prep workhorse: juicy chicken, caramelized sweet potatoes, and a smoky kick that tastes like a cheat meal. It reheats beautifully and hits that sweet-savory-spicy balance. It’s also easy to scale up for a full week of bowls.

Ingredients:

• 2 lbs boneless skinless chicken thighs
• 2 large sweet potatoes, diced (about 6 cups)
• 1 can (7 oz) chipotle peppers in adobo, chopped with sauce
• 1 lime, zested and juiced
• 1/2 cup plain Greek yogurt (for drizzling)

Instructions:

1. Preheat oven to 425°F (220°C). Line two sheet pans. Toss sweet potatoes with 1 tablespoon oil (optional), salt, and pepper. Spread on one pan.
2. In a bowl, coat chicken thighs with chopped chipotles and adobo sauce, lime zest, half the lime juice, salt, and pepper. Place on the second pan.
3. Roast both pans: sweet potatoes for 25–30 minutes (toss halfway), chicken for 18–22 minutes until 165°F and slightly charred at edges.
4. Rest chicken 5 minutes, then slice. Stir the remaining lime juice into the Greek yogurt with a pinch of salt for a quick sauce.
5. Portion into 4–5 containers: sweet potatoes on the bottom, chicken on top, yogurt drizzle packed separately.

Serve with chopped cilantro or scallions if you have them. Want extra carbs? Add rice underneath. For less heat, use just the adobo sauce, not the whole peppers. Pro tip: double the chicken and freeze half—future you will send thanks.

2. Lemon-Garlic Salmon With Green Bean Crunch

Bright, buttery salmon with crisp-tender green beans—this is your “I’m eating clean but not sad” meal. It’s fast, full of omega-3s and protein, and the lemon-garlic perfume makes your kitchen smell like a bistro.

Ingredients:

• 4 salmon fillets (about 6 oz each, skin-on optional)
• 12 oz green beans, trimmed
• 2 lemons (zest and juice)
• 4 cloves garlic, minced
• 2 tablespoons olive oil (or use cooking spray to keep it super lean)

Instructions:

1. Heat oven to 400°F (205°C). Line a sheet pan. Toss green beans with 1 tablespoon oil, half the garlic, salt, and pepper. Spread on the pan.
2. In a small bowl, whisk remaining oil, lemon zest, juice, and remaining garlic with salt and pepper. Place salmon on the pan, nestling among the beans. Spoon lemon-garlic mix over salmon.
3. Roast 10–12 minutes for medium, or until salmon flakes and beans are crisp-tender.
4. Optional: Broil 1–2 minutes to caramelize the top. Rest 3 minutes.

Pack with quinoa or cauliflower rice if you want extra bulk. Swap green beans for asparagus in spring. Leftovers are fantastic flaked over salad with a little Dijon mixed into lemon juice and oil—seriously, it’s restaurant-level.

3. Turkey Taco Bake With Cheesy Black Beans

All the taco flavors you love, baked into a high-protein, spoonable casserole that reheats like a dream. It’s budget-friendly, kid-approved, and perfect for busy weeks when you still want that fiesta feeling.

Ingredients:

• 2 lbs lean ground turkey
• 2 tablespoons taco seasoning (store-bought or homemade)
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 cup salsa (your favorite heat level)
• 1 1/2 cups shredded cheddar or Mexican blend cheese

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish.
2. Brown ground turkey in a large skillet over medium heat with salt and pepper. Stir in taco seasoning and 1/4 cup water; simmer 2 minutes.
3. Stir in black beans and salsa. Simmer 3–4 minutes until slightly thickened.
4. Transfer mixture to the baking dish. Top evenly with shredded cheese.
5. Bake 12–15 minutes until bubbly and cheese is melted. Rest 5 minutes before portioning.

Serve with shredded lettuce and a dollop of Greek yogurt or guac if you’ve got it. Want more veggies? Mix in frozen corn or chopped bell peppers (adds ingredients if you’re strict—your call!). For a low-carb twist, scoop into lettuce cups; for extra calories, spoon over rice.

4. Ginger-Sesame Tofu With Broccoli Rice

Plant-based and protein-packed? Yes. Crispy-edged tofu with a glossy ginger-sesame glaze over “broccoli rice” that soaks up every drop. It’s savory, satisfying, and ready in 25 minutes.

Ingredients:

• 2 blocks extra-firm tofu (14–16 oz each), pressed and cubed
• 1 lb broccoli florets (about 6 cups), riced in a processor
• 1/3 cup low-sodium soy sauce or tamari
• 2 tablespoons fresh ginger, finely grated
• 2 tablespoons toasted sesame oil

Instructions:

1. Press tofu 10–15 minutes between paper towels to remove moisture. Cut into 1-inch cubes. Season lightly with salt and pepper.
2. Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high. Add tofu and cook 8–10 minutes, turning occasionally, until golden and crisp on most sides.
3. Stir in soy sauce and ginger; simmer 2–3 minutes until the tofu is glazed. Remove tofu to a bowl, leaving a bit of sauce in the pan.
4. Add remaining sesame oil and riced broccoli to the skillet. Stir-fry 3–4 minutes until bright green and just tender. Season with pepper and a splash of soy if needed.
5. Divide broccoli rice into containers and top with glazed tofu.

Finish with sesame seeds or chili crunch if you have them. Prefer heat? Add sriracha or red pepper flakes. Swap broccoli for cauliflower rice, or do a 50/50 mix for texture. This one’s excellent cold or hot, so it’s lunch-box friendly.

5. Herby Greek Chicken Meatballs With Cucumber Yogurt

Juicy, aromatic, and perfect for snacking or stuffing into pitas. These meatballs are light but seriously flavorful, and the cool cucumber yogurt takes them over the top without extra effort.

Ingredients:

• 2 lbs ground chicken
• 1 cup plain Greek yogurt, divided
• 1 large cucumber, grated and squeezed dry
• 1 tablespoon dried oregano (or 2 tablespoons chopped fresh)
• 1 lemon, zested and juiced

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. In a bowl, mix ground chicken with oregano, half the lemon zest, half the lemon juice, 1/2 cup Greek yogurt, 1 teaspoon salt, and plenty of pepper until just combined.
3. Form 20–24 meatballs with damp hands. Place on the pan and bake 12–15 minutes, until cooked through (165°F) and lightly browned.
4. Meanwhile, stir remaining 1/2 cup yogurt with grated cucumber, remaining zest and juice, salt, and pepper to taste.
5. Cool meatballs slightly before packing with the cucumber yogurt on the side.

Serve with cherry tomatoes, olives, or a quick salad. For carbs, add couscous or rice. Want a flavor twist? Swap oregano for dill or mint. These freeze well—reheat gently so they stay tender.

6. Chili-Lime Shrimp With Corn And Avocado

Bright, juicy shrimp tossed in smoky chili and zippy lime, with sweet corn and creamy avocado for balance. It’s a 15-minute meal that tastes like summer even in February.

Ingredients:

• 1 1/2 lbs large shrimp, peeled and deveined
• 2 limes, zested and juiced
• 2 teaspoons chili powder (or ancho chili powder)
• 2 cups corn kernels (fresh or frozen)
• 2 ripe avocados, diced

Instructions:

1. Pat shrimp dry. Toss with chili powder, lime zest, half the lime juice, salt, and pepper.
2. Heat 1 tablespoon oil (optional) in a large skillet over medium-high. Add shrimp in a single layer; cook 2 minutes per side until opaque. Remove to a bowl.
3. In the same skillet, add corn with a pinch of salt. Cook 3–4 minutes until slightly charred.
4. Off heat, toss corn and shrimp with remaining lime juice. Cool slightly, then gently fold in diced avocado.
5. Portion into containers. If storing for more than a day, pack avocado separately and add just before eating.

Great over greens or rice. Add chopped cilantro or jalapeño if you like heat. For extra protein, sprinkle queso fresco or cotija. Tip: Don’t overcook shrimp—pull them as soon as they curl and turn pink.

7. Creamy Cottage Cheese Alfredo Pasta Bake

High-protein pasta bake that tastes indulgent but keeps things light, thanks to cottage cheese doing its silky magic. It’s cozy, cheesy, and the leftovers are elite.

Ingredients:

• 12 oz high-protein pasta (like chickpea or lentil pasta, or protein-enriched wheat)
• 2 cups low-fat cottage cheese
• 1 cup grated Parmesan, divided
• 2 cups rotisserie chicken, shredded (or cooked chicken breast)
• 2 cups frozen peas

Instructions:

1. Heat oven to 375°F (190°C). Grease an 8×11-inch or similar baking dish.
2. Cook pasta in salted water 1–2 minutes shy of al dente. Reserve 1 cup pasta water; drain.
3. Blend cottage cheese with 3/4 cup Parmesan, 1/2 cup pasta water, salt, and pepper until smooth and creamy. Add more water as needed for a sauce consistency.
4. In a large bowl, combine pasta, sauce, shredded chicken, and frozen peas. Stir gently; add a splash more pasta water if it looks dry.
5. Transfer to the baking dish and top with remaining 1/4 cup Parmesan. Bake 15–20 minutes until bubbly and lightly golden at edges. Rest 5 minutes.

Finish with black pepper and a squeeze of lemon if you like brightness. Swap peas for broccoli florets or spinach. For vegetarian, use white beans instead of chicken. This one’s perfect for freezer meal prep—thaw overnight and reheat covered.

Prep, Store, And Thrive: Quick Tips

• Containers matter: Use shallow, airtight containers for faster cooling and reheating.
• Cooling window: Cool hot food 20–30 minutes before lidding to avoid condensation.
• Fridge life: 3–4 days for most; seafood 2–3 days. Freeze portions you won’t eat in time.
• Reheat smart: Gentle heat keeps proteins tender—microwave at 60–70% with a splash of water.
• Flavor boosters: Keep a “toppers” kit—hot sauce, lemon wedges, herbs, pickled onions—to keep meals exciting without adding bulk during prep.

You don’t need a dozen ingredients to eat big on flavor and protein. Pick two or three recipes, batch them on a chill Sunday, and watch your week get easier—and tastier. Ready to meal prep like a pro? Your fridge is about to be the MVP.