Build Muscle Mass With These Meal Prep Ideas for High Protein

By Protein Chefs

5 Min Read

Are you looking for meal prep ideas that are high in protein? If so, you’ve come to the right place. In this blog post, we will be sharing a list of 19 delicious meal prep recipes that are perfect for anyone looking to build muscle mass.

We’ve tried to keep recipes nutritious, high-protein (of course) but tasty too–because who wants to stick to a diet that’s bland and boring!

Meal Prep Ideas for High Protein

So whether you’re a bodybuilder looking to bulk up or just somebody who wants a little more tone, these high-protein meal prep ideas will help you do just that.

19 High Protein Meal Prep Ideas

1. Grilled Flank Steak With Rice Noodles and Seasonal Vegetables

breakfast idea for high protein

One of the best meal prep ideas for high protein is to grill flank steak and serve with rice noodles and seasonal vegetables. The steak is a great source of protein, while the rice noodles and veggies provide essential vitamins and minerals. This healthy meal’s not quick to put together so don’t wait till you’re hungry to start cooking! (Or, here’s an idea, get high-protein meal prep delivered to you.)

2. Turkey Meatballs With Marinara Sauce

This meal is a classic Italian dish that is perfect for meal prepping. The turkey meatballs are high in protein and the marinara sauce is packed with flavor. You can either eat them cold or heat them up before eating.

3. Grilled Chicken Breast Strips With BBQ Sauce

Satisfy that butter chicken craving with this, one of the easiest meal prep dishes that’s high in protein. Simply season your chicken breasts with some salt, pepper, and olive oil before grilling them for about six minutes per side. Serve with BBQ sauce on the side for a tasty and easy meal–now wonder people find this such a lovely lunch idea (if you’re working from home, of course).

4. Peanut Butter & Jelly Protein Rolls

high-protein meal prep idea

This meal is a favorite breakfast meal prep idea for high protein. Our peanut butter and jelly protein rolls have 30 grams of protein and just 380 calories. A sinfully flavorful breakfast without the sin—that’s just priceless.

5. Sweet Potato and Black Bean Burrito Bowl

idea for vegetarian meal prep high protein

This vegan meal prep bowl is not only high in protein but also full of flavor and healthy fats. The sweet potatoes and black beans provide a hearty base, while the (white or brown) rice and seasonal vegetables add a touch of sweetness and crunch.

6. Roasted Salmon Filets With Dill Sauce

Salmon is a great source of protein, and when roasted with dill sauce, it becomes a meal that is both healthy and delicious. This high-protein meal prep idea takes only 30 minutes to prepare and will leave you feeling satisfied and energized.


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7. Spaghetti Squash with Meat Sauce

One of the best meal prep ideas for high protein is to cook a big batch of spaghetti squash and then mix it with your favorite meat sauce. This dish is healthy, filling, and delicious. Plus, it’s very easy to make; all you need is spaghetti squash, some ground beef or turkey, tomatoes, onions, garlic, and herbs (okay maybe it’s not the fastest thing to prep).

But if you’re looking for a hearty meal that will help you reach your protein goals, this spaghetti squash dish is definitely worth trying. And don’t forget to pack some Parmesan cheese in your meal prep kit; it goes perfectly with this dish.

8. Salmon With Chermoula and Cilantro Lime Millet

Grilled Jerk Chicken Breast With Rice

This meal is a great option if you are looking for something healthy and delicious. The salmon is cooked with a flavorful chermoula sauce and served on top of cilantro lime millet. It is also accompanied by some seasonal vegetables to give you all the nutrients you need.

9. Veggie Burrito Bowls

We mentioned the sweet potato bowl before, but veggie burrito bowls have so much more to offer. They’re packed with plant-based proteins and flavor, making them the perfect meal not just for muscle building but weight loss too. Plus, they’re easy to customize so you can make them exactly how you like them. 

The best part? You can put in as much (or as little meal prep) as you want.

10. Quinoa and Black Bean Salad

This quinoa and black bean salad is a high-protein meal that is perfect for lunch or dinner. Everything about the dish is high-protein, and the salad is also packed with healthy vegetables like tomatoes, cucumbers, and onions. It’s easy to make, healthy, and delicious.

11. Grilled Jerk Chicken Breast With Rice

Grilled Jerk Chicken Breast With Rice

This dish is perfect for anyone looking for a protein-packed meal that is also full of flavor. The jerk chicken is grilled to perfection and served with fragrant rice and seasonal vegetables. If you want to get that fast food feeling (but none of the grease), you can substitute chicken breasts for chicken thighs.

This meal is high in protein and low in carbs–perfect for anyone looking to fuel their body for a workout or build muscle mass.

12. Roasted Brussels Sprouts With Bacon

This meal is perfect for those who are looking for a high-protein, low-carb option. Brussels sprouts are roasted with bacon and are best served with a side of Dijon vinaigrette. This dish is packed with flavor and will keep you satisfied all afternoon long.

13. Hard-Boiled Eggs

Here’s a super easy breakfast meal prep idea for high protein: eggs. Eggs are a great source of protein, and they’re especially high in quality when they’re boiled. They can also be prepared quickly and easily, making them the perfect meal to prep ahead of time.

Want to make things a little more interesting? Add some paprika, green onion, and mustard sauce for instant egg salad.

14. Greek Yogurt With Berries and Granola

This meal is a great way to start your day. Greek yogurt is high in protein, and the added berries and granola give you some much-needed fiber and carbs. This idea for vegetarian meal prep high protein will help keep you energized throughout the day.

15. Protein Pancakes

These fluffy pancakes are a great way to start your day. They’re packed with protein, and feel free to add maple syrup or honey to make them absolutely lip-smacking. And they’re another vegetarian meal prep idea for high protein.


We only use high-quality ingredients, such as hormone-free meats, 100% grass-fed beef, and sustainably caught wild seafood. Wanna bet you won’t find that at your local grocery store?

16. Turkey Chili

This turkey chili is a great meal prep option because it can be made in bulk and stored in the fridge or freezer. It’s also high in protein and fiber, which will help keep you full throughout the day.

17. Chicken Teriyaki Stir Fry

This chicken meal is a great way to get your protein fix. It’s simple to make and can be tailored to your liking. All you need is some chicken breasts, teriyaki sauce, vegetables of your choice, and a pan to cook everything in.

Beware! The meal prep for this dish can be tedious so start prepping well in advance.

18. Beef Stew

This hearty beef stew is perfect for a winter meal prep. The slow-cooked beef and vegetables are packed with protein and flavor.

19. Black Bean Brownies

Thought we’d forgotten the dessert? Black bean brownies are a delicious and healthy way to get your protein fix. They’re also vegan and gluten-free, so they can accommodate a variety of diets.

Here is a Solution for Meal Prep High Protein Ideas: Get Meal Kit Delivery

Let’s be honest, who has the time to shop, chop, cook, and wash up? And that’s why a lot of people end up failing their diets after the first few weeks of excitement. 

With meal kit delivery, you have everything you need right at your fingertips. It’s why so many athletes and bodybuilders rely on Protein Chefs (and why we’ve been featured in so many health magazines). 

Check out our menu. We have dishes to suit every dietary need–keto, paleo, vegan, gluten-free, dairy-free, and more.

Keep Your Road Trip—And Healthy Eating—Simple

Leave the stress of meal planning behind with Protein Chefs’ nutritious, delicious, pre-made meal kits.