7 High Protein Meal Prep Ideas That You Can't Miss

If you are trying to up your protein intake to build muscle or following something like the keto diet, high-protein meal prep can help you stay on track. So, we have some tasty breakfast, lunch, and dinner recipes to help you improve your gains!

These high-protein meal prep ideas are perfect for when you are short on time, can be made ahead, or are easy to take with you to work. They will definitely help ease the pressure of meal planning on those busy days. Plus, these kinds of meals will get you to your desired results more quickly and will get you on a healthy track. 

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When you are looking for ways to get in shape and build muscle, you need to think about your diet as much as your training sessions. Namely, even though working out is the main thing that will get you to bigger gains, you should not forget about the impact of food. In the attempt to build muscles, a well-balanced diet full of nutrients is everything!

Still, eating healthily is not always easy! Many people do not have the time to always eat cooked food, so they find following a healthy diet challenging. Others are unsure how to make their meals nutritious and rich in protein. That is why high-protein meal prep is beneficial, and nowadays, many bodybuilders and athletes find it helpful.

In short, making meals in advance with the right portions can really help you stay on track with your fitness goals. But, you need to ensure that you are doing it the right way so your meals get you the effect you count on.

First, timing your nutrients is key. Research indicates that to maximize the benefits of your training, it is essential to eat enough protein and carbs at the right times. This not only supports muscle recovery and growth but also helps prevent muscle breakdown. When you prep your meals ahead of time, you will find it much easier to get your body the nutrition it needs right when it needs it.

Moreover, time is valuable! Why spend every day deciding what to cook, shopping for ingredients, and preparing meals when you could be focusing on more important things? By following a high-protein meal plan, you can free up time for what truly matters to you. Plus, with sleek, multi-compartment meal prep containers, you can keep your meals neatly packaged and portioned for the week ahead. 

When you are bulking or cutting, you can typically stick to the same kinds of foods. The key difference is really just how much you eat. It is important to focus on a variety of nutrient-rich options. Start with meats, poultry, and fish, which include choices like sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod. Meat is one of the best protein sources, so you will not make a mistake including it in your diet.

Furthermore, dairy products like yogurt, cottage cheese, low-fat milk, and different types of cheese can provide essential nutrients as well. And, do not forget about grains. Incorporating bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice into your meals can be quite beneficial.

You should aim to include a range of vegetables, such as broccoli, leafy greens, tomatoes, green beans, cucumbers, zucchini, asparagus, peppers, and mushrooms. Moreover, seeds and nuts can provide healthy fats and proteins. So, think about incorporating almonds, walnuts, sunflower seeds, chia seeds, and flax seeds.

Moreover, even though you are focusing on protein, you should remember that fruits are also a great addition to your diet. You can choose from a variety of options such as oranges, apples, bananas, grapes, pears, peaches, watermelon, and various berries. These will add a little freshness to your meals, especially to your healthy snacks!

Lastly, consider using healthy oils like olive oil, flaxseed oil, and avocado oil to enhance your cooking. By incorporating these foods into your diet, you will have a solid foundation for your nutritional needs, whether you are aiming to gain muscle or lose fat. 

When you are looking for ways to make your meal prep for muscle building more effective, you cannot do that solely by preparing your food in advance with protein-rich ingredients. Namely, there are foods that should be avoided, especially if your goal is to build muscles and get leaner.

So, it is best to steer clear of foods that might slow down your digestion or upset your stomach during your workout. This means avoiding fatty foods like greasy meats, buttery dishes, and heavy sauces. Then there are deep-fried foods, which can lead to inflammation and, if you eat too much, even health problems.

Examples to watch out for include fried fish, French fries, onion rings, chicken strips, and cheese curds. And do not forget to skip carbonated drinks, like sparkling water and diet soda! 

While for some cooking might be a difficult thing, for others it is the inspiration for meals. That is, sometimes it is quite tricky to think of a dish that will be both nutritious and delicious. And, this can be even harder when you are preparing your meals in advance. That is why we have come up with some high-protein recipes you may like. 

Pancakes are among the favorite breakfast dishes for many people. However, many avoid them because the traditional recipes come with a lot of calories. So, this kind of breakfast would be a strong “no” if you are trying to build muscles. But, there are always healthy alternatives, even for pancakes.

You can get your protein fix with delicious pancakes that use eggs, oats, milk, and protein powder. They are perfect for breakfast after your workout! You can even make them ahead of time and just warm them up when you are ready to eat. Also, you can pair them with nut butter or some fresh fruit for a tasty boost. If you want even more protein, consider adding Greek yogurt on the side! 

Protein shakes will always be in the high-protein meal prep mix because they are nutritious and quite easy to prepare. This is a meal you need, especially when you are short on time, but you need to intake enough protein for your fitness goals.

So, a creamy protein shake that you can whip up in just minutes is a must on your meal prep list! Packed with protein-rich Greek yogurt, quinoa, and almond butter, a homemade shake is not only delicious but also super easy to take with you. Plus, if you want to make it even more nutritious and high in protein, you can consider adding a supplement, such as whey protein.

Nitro Tech 100% Whey Gold is the perfect option that will not only help you consume enough protein but also add special flavor to your shake. 

Chickpeas and peanut sauce have become the latest culinary obsessions for many people, so this chickpea protein recipe must be on this list. They feel like paradise on a dinner plate! The chickpea protein bowl features crispy roasted chickpeas, a refreshing cabbage slaw, and a base of fluffy brown rice, all topped with an array of vibrant vegetables and fresh herbs.

To tie everything together, you drizzle creamy peanut sauce over the entire dish, resulting in a comforting meal that is both filling and nutritious. Whether you are looking for an easy lunch or a quick weeknight dinner, this recipe will surely not disappoint you! 

If you are looking for a high-protein recipe packed with healthy fats, this avocado salad is the way to go! It is an ideal post-workout dish that will energize you for the rest of your morning and carry you right through to lunch. However, you can consider it as a delicious dinner options as well. With its delicious mix of flavors and textures, it is something you will definitely want to whip up.

The salad features protein-rich tuna, creamy feta, and quinoa, along with fresh cherry tomatoes and avocado. You can easily prepare it in the morning and just throw it in your lunchbox for later. Just combine 100g of quinoa, a splash of extra virgin olive oil, and some lemon juice with your tuna, avocado, halved cherry tomatoes, crumbled feta, baby spinach, and a sprinkle of toasted mixed seeds.

It is a satisfying and nutritious meal that keeps you fueled throughout your afternoon! Plus, it does not require any special cooking methods. So, if you are not a fan of cooking, this is the dish you need! 

The Flavorful Chicken recipe is a one-pan dish, and it is certainly a dream come true for foodies! It is packed with a creamy sauce, perfectly tender chicken, and tons of flavor.

But what if you are looking to sneak in some extra protein? The good news is that this recipe is super flexible, making it easy to make those protein-boosting swaps.

To start, you can consider using richer chicken bone broth. Moreover, adding cottage cheese to the sauce will enhance the protein richness. Also, you can toss some extra bone broth, heavy cream, freshly grated Parmesan, and sun-dried tomatoes into a blender to create a smooth and luscious sauce. For a hint of acidity and a lovely color, you can also add some tomato paste.

You can pair this dish with crusty bread, a green salad, or tossed pasta or quinoa, and just enjoy the many flavors this dish comes with! 

If you are looking for a hearty vegan meal that is packed with protein, this recipe is a winner, especially after a workout! It is super easy to prepare, and you can freeze it for later if you want to prepare a meal or have leftovers for lunch the next day.

This chili gets its protein boost from mixed beans, making it both nutritious and delicious. You will need some olive oil, chopped onion, diced red chili, and minced garlic to start. Add in a small sweet potato, peeled and cut into chunks, along with spices like cumin, paprika, cayenne pepper, and a hint of cinnamon for extra flavor.

Next, combine everything with a can of mixed beans and a can of chopped tomatoes. To serve, squeeze some fresh lime juice over the top and pair it with cauliflower rice for a complete meal. It is a cozy, filling dish that you will love, and it will help you achieve your fitness goals! 

Sweet and sour sauce is a must-have on Chinese-American restaurant menus, and it is easy to see why. The mix of savory, tangy, and sweet flavors goes perfectly with just about any protein, especially tofu. Since tofu has such a mild taste, the sweet and sour sauce really stands out. And, even those who usually do not like tofu will end up wanting more!

Now, to get that crispy exterior we all love, there are a few important steps to follow. First off, make sure you are choosing extra-firm tofu. This type has less water and more protein, which translates to better texture when you toss it into your stir-fry.

Next up, pressing the water out of the tofu is a must. If you have a tofu press, that is great because it will save you some time! If not, you can create a DIY setup. Just lay down three layers of paper towels or a clean tea towel on a plate, place your tofu on top, and cover it with another three layers. Then, put a heavy can or a small skillet on top to squeeze out the moisture for about 30 to 45 minutes. Do not forget to change the towels if they get soaked! 

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