7 Quick High Protein Meal Prep Bowls You Can Batch in 1 Hour

You want weeknight dinners (and lunches) that are fast, satisfying, and won’t leave you hungry an hour later. These seven high-protein meal prep bowls are exactly that—big flavors, smart shortcuts, and balanced macros you can batch in 60 minutes flat. We’re talking juicy chicken, hearty grains, crunchy veggies, and saucy moments you’ll actually look forward to. Make them on Sunday, thank yourself all week.

1. Chipotle-Lime Chicken Burrito Bowls With Corn Salsa

Smoky, zesty, and meal prep gold. This bowl packs bold chipotle heat, cooling corn salsa, and tender chicken that stays juicy for days. It’s basically your favorite burrito—minus the wrap, plus extra protein.

Ingredients:

• 1 1/2 lbs boneless skinless chicken breasts, thinly sliced
• 1 tbsp chipotle chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 2 limes, zested and juiced (divided)
• 2 cups cooked brown rice (or cauliflower rice)
• 1 can (15 oz) black beans, drained and rinsed
• 1 1/2 cups frozen corn, thawed
• 1/2 red onion, finely chopped
• 1 jalapeño, seeded and minced
• 1/2 cup chopped cilantro
• 1 avocado, sliced (add day-of)
• 1/2 cup Greek yogurt or light sour cream
• 1/2 tsp honey

Instructions:

1. In a bowl, toss chicken with chipotle, smoked paprika, cumin, garlic powder, onion powder, salt, pepper, olive oil, and the zest of 1 lime. Squeeze in the juice of 1 lime. Let sit while you prep the salsa.
2. Make the corn salsa: Combine corn, red onion, jalapeño, cilantro, and the remaining lime juice. Season with a pinch of salt.
3. Heat a large skillet over medium-high. Sear chicken 3–4 minutes per side until cooked through and lightly charred. Rest 5 minutes, then slice.
4. Whisk Greek yogurt with honey and a pinch of salt for a quick crema.
5. Assemble 4 bowls: brown rice, black beans, sliced chicken, corn salsa. Drizzle with crema. Add avocado right before eating.

Switch it up with cauliflower rice for low-carb, or add shredded romaine for crunch. Want extra heat? Stir a spoon of adobo sauce into the yogurt crema—seriously satisfying.

2. Sesame Ginger Tofu Power Bowls With Quick Pickled Veg

Crispy-on-the-edges tofu, tangy pickled carrots and cucumbers, and a nutty sesame dressing that ties it all together. It’s a takeout vibe with far better macros—and it keeps like a champ.

Ingredients:

• 2 (14 oz) blocks extra-firm tofu, pressed and cubed
• 2 tbsp cornstarch
• 1/2 tsp kosher salt
• 2 tbsp neutral oil
• 3 cups cooked quinoa
• 2 cups shredded red cabbage
• 1 cup edamame, thawed
• 2 carrots, peeled into ribbons
• 1 small cucumber, thinly sliced
• 2 scallions, thinly sliced
• 1 tbsp sesame seeds
• Pickle brine: 1/2 cup rice vinegar, 1/2 cup water, 1 tbsp honey, 1/2 tsp salt
• Dressing: 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tbsp sesame oil, 1 tbsp grated ginger, 1 clove garlic minced, 1 tbsp tahini or peanut butter, 2–3 tbsp water

Instructions:

1. Quick pickle the veg: Bring vinegar, water, honey, and salt to a simmer. Pour over carrots and cucumbers in a bowl. Let sit while you cook.
2. Toss tofu with cornstarch and salt. Heat oil in a large nonstick skillet over medium-high; crisp tofu 8–10 minutes, turning until golden.
3. Whisk dressing ingredients, thinning with water until pourable.
4. Assemble 4 bowls: quinoa, cabbage, edamame, crispy tofu, drained pickles. Top with scallions, sesame seeds, and drizzle dressing.

Air-fry the tofu at 400°F for 12–15 minutes for extra crunch. Add mango or pineapple for sweet contrast, or swap quinoa for brown rice. Pro tip: keep extra dressing on the side; tofu loves a second drizzle day two.

3. Harissa Salmon Bowls With Lemon Herb Couscous

Sweet, spicy harissa meets flaky roasted salmon and bright, fluffy couscous. It’s a 15-minute oven job that feels fancy but batches like a weeknight hero. Zingy yogurt sauce brings it home.

Ingredients:

• 4 salmon fillets (about 5–6 oz each), skin-on or off
• 1 1/2 tbsp harissa paste
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1 lemon, zested and halved
• 1 1/2 cups couscous (or whole-wheat couscous)
• 1 3/4 cups low-sodium chicken or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/4 cup chopped parsley
• 1/4 cup chopped mint
• Yogurt sauce: 3/4 cup Greek yogurt, 1 tbsp olive oil, juice of 1/2 lemon, 1 small garlic clove grated, pinch salt

Instructions:

1. Heat oven to 425°F. Line a sheet pan. Mix harissa, olive oil, salt, and lemon zest; brush over salmon. Roast 10–12 minutes until just cooked.
2. Bring broth to a boil, stir in couscous, cover, and remove from heat. Rest 5 minutes, then fluff with a fork. Stir in parsley, mint, and a squeeze of lemon.
3. Whisk yogurt sauce ingredients.
4. Assemble 4 bowls: couscous, salmon, tomatoes, cucumber. Spoon on yogurt sauce.

Use farro instead of couscous for more chew and extra protein. Not into heat? Use mild harissa or a mix of paprika and honey. Add olives or feta if you like a salty pop.

4. Greek Turkey Meatball Bowls With Tzatziki and Wilted Greens

Juicy baked turkey meatballs, garlicky and herb-packed, over lemony rice with cool tzatziki. It’s light yet filling, and you’ll get a solid protein bump without feeling heavy.

Ingredients:

• 1 1/2 lbs lean ground turkey (93%)
• 1/2 cup breadcrumbs (or almond flour)
• 1 egg
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 cup finely chopped parsley
• 1 tbsp olive oil
• 3 cups cooked basmati or jasmine rice
• 1 lemon (zest and juice divided)
• 4 cups baby spinach
• 1/2 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta (optional)
• Tzatziki: 1 cup Greek yogurt, 1/2 cucumber grated and squeezed dry, 1 tbsp lemon juice, 1 tbsp olive oil, 1 clove garlic grated, pinch salt, chopped dill if you’ve got it

Instructions:

1. Heat oven to 425°F. Line a sheet pan. Mix turkey, breadcrumbs, egg, garlic, oregano, cumin, salt, pepper, parsley, and olive oil. Form 20–24 meatballs.
2. Bake 12–14 minutes until cooked through and lightly browned.
3. While they bake, toss warm rice with lemon zest and a squeeze of lemon. In a skillet, wilt spinach over medium heat with a tiny splash of water and pinch of salt—1–2 minutes.
4. Stir tzatziki ingredients together.
5. Assemble 4 bowls: lemon rice, spinach, meatballs, red onion, tomatoes, dollops of tzatziki, and feta if using.

Meal-prep tip: keep tzatziki in a separate container so your bowls don’t get soggy. Swap rice for cauliflower rice to lighten things up, or add olives and cucumber for extra crunch.

5. Honey Mustard Tempeh Grain Bowls With Roasted Broccoli

Tempeh gets a glow-up with a sticky, tangy honey mustard glaze. It’s hearty, ultra satisfying, and a plant-based protein superstar. Roast broccoli on the same pan and call it dinner (or lunch all week).

Ingredients:

• 16 oz tempeh, cut into 1/2-inch cubes
• 2 heads broccoli, cut into florets
• 2 tbsp olive oil (divided)
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 3 cups cooked farro or barley
• 1/4 cup roasted almonds, chopped
• 2 scallions, sliced
• Glaze: 3 tbsp Dijon mustard, 1 1/2 tbsp honey (or maple), 1 tbsp soy sauce or tamari, 1 tbsp apple cider vinegar, 1 clove garlic grated

Instructions:

1. Heat oven to 425°F. Toss broccoli with 1 tbsp olive oil, salt, and pepper on a sheet pan. Roast 15 minutes.
2. Toss tempeh with remaining 1 tbsp oil and a pinch of salt. After 15 minutes, push broccoli to one side; add tempeh to the other. Roast 12–15 minutes more until broccoli is crisp-tender and tempeh is golden.
3. Whisk glaze ingredients. Pour half over hot tempeh; toss to coat.
4. Assemble 4 bowls: farro, roasted broccoli, glazed tempeh. Drizzle remaining glaze. Sprinkle almonds and scallions.

Steam or simmer tempeh in water for 10 minutes before roasting if you prefer a milder flavor. Add sliced apples or dried cranberries for sweetness, or swap farro for quinoa to keep it gluten-free.

6. Cajun Shrimp And Dirty Rice Veggie Bowls

Big Louisiana flavor with minimal fuss. Juicy Cajun shrimp over veggie-loaded brown “dirty rice” keeps it lighter while still hitting that comfort note. It’s smoky, a little spicy, and very meal-prep friendly.

Ingredients:

• 1 1/2 lbs large shrimp, peeled and deveined
• 1 tbsp Cajun seasoning (plus more to taste)
• 1 tbsp olive oil
• 1 tbsp butter (optional)
• 3 cups cooked brown rice
• 1 cup riced cauliflower
• 1 small onion, finely chopped
• 1 green bell pepper, diced
• 2 celery ribs, diced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp dried thyme
• 1/2 tsp salt (adjust to taste)
• 2 tbsp chopped parsley
• Lemon wedges, to serve

Instructions:

1. Pat shrimp dry and toss with Cajun seasoning.
2. Heat a large skillet over medium-high with olive oil. Sear shrimp 1–2 minutes per side until just pink; add butter for gloss if using. Remove to a plate.
3. In the same skillet, add onion, bell pepper, and celery. Sauté 5–6 minutes until softened. Stir in garlic, smoked paprika, thyme, and salt.
4. Add brown rice and riced cauliflower; cook 3–4 minutes, stirring, until hot and lightly toasted. Fold in parsley.
5. Assemble 4 bowls: dirty rice mix topped with shrimp. Serve with lemon wedges.

Double the shrimp if you want a higher protein ratio. Add andouille chicken sausage for extra smokiness. Keep lemon separate for freshness when reheating.

7. Miso-Turmeric Chicken Thigh Bowls With Roasted Sweet Potato

Umami-packed miso with golden turmeric makes chicken thighs ridiculously juicy and flavorful. Roasted sweet potatoes and garlicky greens balance it out. This one reheats like a dream.

Ingredients:

• 1 3/4 lbs boneless skinless chicken thighs
• 1 tbsp white miso paste
• 1 tsp ground turmeric
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tbsp olive oil
• 1/2 tsp black pepper
• 2 medium sweet potatoes, cubed
• 1 tbsp olive oil (for potatoes)
• 1/2 tsp kosher salt
• 3 cups cooked wild rice blend (or brown rice)
• 3 cups kale or Swiss chard, chopped
• 2 cloves garlic, minced
• 1 tsp sesame oil (optional)
• Sesame seeds and sliced scallions, for garnish

Instructions:

1. Heat oven to 425°F. Whisk miso, turmeric, soy, rice vinegar, honey, olive oil, and black pepper. Toss chicken to coat; marinate while the oven heats.
2. Toss sweet potatoes with 1 tbsp olive oil and salt on a sheet pan. Roast 10 minutes.
3. Add chicken to the pan (or a second pan). Roast 15–18 minutes until chicken reaches 165°F and potatoes are tender with caramelized edges. Rest chicken 5 minutes, then slice.
4. Quick-sauté greens in a skillet with a splash of water and garlic 2–3 minutes. Finish with sesame oil if using.
5. Assemble 4 bowls: wild rice, sweet potatoes, sliced chicken, greens. Sprinkle sesame seeds and scallions.

Swap chicken thighs for firm tofu to keep it plant-based—same marinade, air-fry or roast until crisp. Add a drizzle of sriracha mayo if you like a creamy kick.

How To Batch All Seven In About An Hour

Want to power-prep? Here’s a rapid-fire game plan so you can knock these out fast:

• Start grains first: rice, quinoa, couscous, farro—get them cooking immediately.
• Preheat oven to 425°F and line 2–3 sheet pans. Roast broccoli, sweet potatoes, and meatballs/tempeh concurrently.
• Marinate proteins (chicken, salmon, shrimp) while the oven heats.
• Skillet proteins while pans roast: tofu, shrimp, chipotle chicken.
• Whisk sauces and dressings while stuff cooks: yogurt crema, tzatziki, sesame dressing, yogurt-lemon sauce.
• Chop fresh add-ins last so they stay crisp: herbs, cucumbers, tomatoes, scallions.

Use a big cutting board, rinse-as-you-go, and group bowls by base to streamline assembly. It’s a little chaotic for 60 minutes, but the payoff is your fridge full of grab-and-eat wins.

Storage, Reheat, and Protein Tips

• Storage: Keep sauces separate when possible. Most bowls last 3–4 days in airtight containers.
• Reheating: Microwaving 60–90 seconds works for grains and proteins. Add fresh toppings after.
• Protein boosts: Toss edamame, chickpeas, or extra beans into any bowl. Add an egg (soft-boiled or jammy) right before serving.
• Veg crunch: Pack quick pickles, slaws, or shredded greens separately to keep texture.

You’ve got seven high-protein bowls with big flavor and zero sad desk-lunch energy. Batch a couple this week, mix and match the sauces, and make leftovers the best part of your day. Your future self is about to be very well fed.