21 High Protein High Fiber Meals Under 500 Calories

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Baked Salmon with Avocado Mash

Baked Salmon with Avocado Mash is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’, ‘4 salmon fillets’]

This Baked Salmon with Avocado Mash is a perfect, easy dinner recipe that tastes gourmet! Simple to make yet bursting in flavors. This easy dinner is gluten-free, dairy-free, Whole30, and low-carb. Enjoy this fish dinner and add it to the list of your best recipes!

Ingredients

• 4 salmon fillets
• salt and black pepper to taste
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/8 tsp cayenne pepper
• 1 tbsp extra virgin olive oil
• 2 avocados (mashed)
• 1 lime zest (grated)
• 1 lime juice
• salt to taste
• chopped dill
• 1/2 red onion chopped

Instructions

1. Preheat the oven to 375F.
2. Place salmon fillets on a baking dish. Sprinkle with salt, black pepper, garlic powder, paprika, and cayenne pepper, and cover with olive oil.
3. Pop into the oven and bake for 12-15 minutes until fully cooked.
4. While salmon is being baked, mash avocados in a bowl. Grate in the lime zest and squeeze in the fresh lime juice. Add in salt and chopped dill. Combine all of the ingredients.
5. Once the salmon is baked, cover each salmon fillet with avocado mash mix and sprinkle with chopped onion.

2. High Protein Southwest Chicken Casserole

High Protein Southwest Chicken Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT75M · Yield: [‘6’, ‘6 plates’]

Bold southwest flavors meet tender chicken and rice in this easy casserole. High in protein, gluten-free, and perfect for meal prepping!

Ingredients

• 1 cup basmati rice (uncooked)
• 1/2 medium yellow onion (finely chopped)
• 2 garlic cloves (minced)
• 1 cup chicken broth
• 1.5 lbs chicken breasts (skinless & boneless, cut into 1-inch cubes)
• 1 14 oz can black beans (rinsed and drained)
• 1 12 oz can corn (drained)
• 16 oz jar salsa
• 1/2 tsp chili powder
• 1/2 tsp paprika
• 1/2 tsp black pepper
• 1 cup cheddar cheese (shredded)

Instructions

1. Preheat the oven to 360F and prepare a 9×13 casserole dish.
2. Cover the bottom of the casserole dish with basmati rice, chopped onion, minced garlic and chicken broth. Combine all of the ingredients inside the casserole dish.
3. Now add chicken, black beans, corn, salsa, chili powder, paprika, and black pepper. Stir slightly to combine, but keep the rice at the bottom of the casserole dish as much as possible.
4. Level all the casserole ingredients out and sprinkle with shredded cheddar cheese.
5. Cover with foil and bake for 45 minutes. Then remove the foil and bake for another 10 minutes uncovered until the cheese melts.

3. Southwest Chicken Salad

Southwest Chicken Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Total: PT25M · Yield: [‘6’, ‘6 bowls’]

This high-protein Southwest chicken salad is bursting with smoky, tangy, and mildly spicy flavors, finished with a refreshing citrus twist. High protein and gluten-free.

Ingredients

• 1 lb cooked chicken (shredded)
• 1 can (15.5 oz black beans, drained and rinsed)
• 1 can (15.25 oz corn, drained)
• 1 fresh jalapeño (deseeded, finely chopped)
• 1 cup cherry tomatoes (cut into quarters)
• 1 small red onion (finely chopped)
• ¼ cup pumpkin seeds
• ¾ cup Greek yogurt
• 2 fresh limes (juiced)
• 1 tbsp chili powder
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp paprika
• ¼ tsp salt

Instructions

1. In a medium bowl, combine all of the dressing ingredients.
2. In a large bowl, combine shredded chicken, black beans, corn, jalapeno, cherry tomatoes, red onion, and pumpkin seeds.
3. Now, cover with the dressing and stir to combine.
4. Serve immediately.

4. Buffalo Chicken Sweet Potato Casserole

Buffalo Chicken Sweet Potato Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Yield: [‘8’, ‘8 slices’]

Craving something hearty and healthy? This buffalo chicken sweet potato casserole is filling, satisfying, one-pan meal comforting to your heart and soul. It’s gluten-free and high-protein.

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cut into cubes)
• 5 medium sweet potatoes (cut into small cubes)
• 2 broccoli heads (cut into small florets)
• 1 cup buffalo sauce
• 1/2 cup olive oil
• 2 tsp garlic powder
• 2 tsp onion powder
• 1/2 tsp salt
• 1 tsp black pepper
• 1 cup cheddar (shredded)
• Green onion (chopped)

Instructions

1. Preheat the oven 425F and spray a 9×13 casserole dish with oil.
2. In a small bowl, combine buffalo sauce, olive oil, garlic powder, onion powder, salt, and black pepper.
3. In a large bowl, combine sweet potatoes with half of the buffalo sauce mixture until all of the sweet potato is covered.
4. Add the sweet potato to the baking dish and roast in the oven for 30 minutes, flipping the potatoes halfway. It’s important to make sure the potatoes cook through.
5. Add the chicken and broccoli to the same large bowl, add the rest of the buffalo sauce, and combine well to coat the ingredients.
6. After 30 minutes have passed, add broccoli and chicken on top of sweet potatoes. Bake for another 20-25 minutes until the chicken has fully cooked.
7. Finally, sprinkle the casserole dish with cheddar cheese. Broil for 3-5 minutes until the cheese has melted.
8. Garnish with green onion.

5. Carrot Cake Chia Pudding with Cottage Cheese

Carrot Cake Chia Pudding with Cottage Cheese is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT5M · Total: PT130M · Yield: [‘2’, ‘2 glasses’]

This carrot cake chia pudding has all the classic flavors of carrot cake with warm spices. It is high protein and gluten-free.

Ingredients

• 1/2 cup oat milk
• 1 cup cottage cheese (low fat, blended)
• 4 tbsp finely grated carrot
• 2 tbsp maple syrup
• 4 tbsp chia seeds
• 1 tsp cinnamon
• 1/2 tsp cardamon
• 1/3 tsp ginger powder
• 1/2 tsp vanilla extract
• 1/2 cup Greek yogurt
• 2 tsp maple syrup
• Walnuts (or almonds chopped)

Instructions

1. In a bowl, combine all of the ingredients except for the toppings.
2. Cover the bowl and leave in the fridge for at least 2-4 hours or overnight.
3. Divide the chia pudding into 2 glasses and cover with Greek yogurt, drizzle with maple syrup, and sprinkle with chopped walnuts.
4. Serve immediately or cover to store in the fridge for up to 3 days.

6. Chicken Avocado Pasta Salad

Chicken Avocado Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘6’, ‘6 bowls’]

This Chicken Avocado Pasta Salad is the perfect healthy lunch that is dairy-free! Made with tender chicken, ripe avocado, pasta, and a zesty dressing.

Ingredients

• 2 medium chicken breasts (cooked and shredded)
• 2 ripe avocados (pitted and diced)
• 1 lb cooked rotini pasta (cooled down)
• 1/2 small red onion (finely chopped)
• 1 cup cherry tomatoes (halved)
• 1/2 cup fresh basil (chopped)
• Salt and black pepper (to taste)
• 1/4 cup white wine vinegar
• 1 tbsp Italian seasoning
• 1/2 cup extra virgin olive oil
• Salt and black pepper (to taste)

Instructions

1. Add all of the dressing ingredients into a jar and shake to combine.
2. Combine the rest of the ingredients in a large bowl. Add in the dressing and toss to combine.

7. Keto Chicken Tortilla Soup

Keto Chicken Tortilla Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT28M · Total: PT35M · Yield: [‘6’, ‘6 bowls’]

This soup bowl is comforting, delicious and full of nutrition. High in protein, keto-friendly and gluten-free.

Ingredients

• 2 tbsp vegetable or avocado oil
• 1/2 large white onion (chopped)
• 4 cloves garlic (minced)
• 2 jalapeños (finely diced)
• 6 cups chicken broth (low-sodium)
• 1 tsp cumin
• 1 tbsp Italian seasoning
• 1 14.5 oz can fire-roasted diced tomatoes
• 1 lb chicken breasts (boneless, skinless)
• 8 oz full-fat cream cheese (softened)
• 2 limes (freshly squeezed)
• 2 tsp sea salt
• 1/2 tsp black pepper
• 1 lime (cut into wedges)
• 1 jalapeno (sliced)
• 1 cup cilantro (roughly chopped)
• 1 large avocado (sliced)
• Mozzarella cheese (shredded)

Instructions

1. Place a large pot over medium-high heat and add in the vegetable oil.
2. Add in onion and cook for 2 minutes until they soften. Then, add in garlic and jalapenos. Cook them for 1 minute or so.
3. Pour in chicken broth, add cumin, Italian seasoning, and fire-roasted diced tomatoes. Stir all the ingredients together and bring the mixture to a boil. Then, reduce the heat and add in the chicken breasts. Simmer for 20-25 minutes until the chicken cooks through.
4. Remove the pot from the heat and shred the chicken with forks.
5. In a bowl, mix cream cheese with some of the liquid from the soup. Once the mixture is smooth, pour it back into the pot and stir to combine.
6. Squeeze in limes, add salt and black pepper, and give it a stir.
7. Serve with lime wedges, jalapeno slices, chopped cilantro, avocado slices, and mozzarella cheese on top.

8. Salsa Chicken Bake

Salsa Chicken Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT60M · Total: PT68M · Yield: [‘4’, ‘4 chicken breasts (sliced)’]

These zesty flavors are going to spice up any party. The meal is a high-protein, gluten-free, dairy-free, and high-fiber meal.

Ingredients

• 1 15.25 oz can sweet corn (drained and rinsed)
• 1 15 oz can black beans (drained and rinsed)
• 1 14.5 oz can diced tomatoes
• 1 cup salsa (divided)
• 4 garlic cloves (minced)
• 1 tsp cumin
• 4 chicken breasts (boneless, skinless)
• Sea salt (to taste)
• Black pepper (to taste)
• Fresh parsley (chopped)
• Green onions (sliced)
• Lime wedges

Instructions

1. Preheat your oven to 375F and lightly grease a 9×13-inch baking dish.
2. In the baking dish, combine the corn, black beans, diced tomatoes, 1/2 cup of salsa, minced garlic, and cumin. Stir everything together evenly.
3. Place the chicken breasts on top of the mixture. Season with salt and black pepper. Pour the remaining 1/2 cup of salsa over the chicken.
4. Cover the baking dish with foil and bake for 45–60 minutes, or until the chicken is fully cooked.
5. Let the chicken rest for a few minutes, then remove it to a cutting board and slice into strips. Return the sliced chicken to the dish and mix everything together.
6. Garnish with fresh parsley, green onions, and a squeeze of lime before serving.

9. Mexican Chicken and Sweet Potato Skillet

Mexican Chicken and Sweet Potato Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 bowls’]

This Mexican Chicken is a quick, healthy, high-protein, gluten-free meal with Mediterranean notes and bold Mexican flavors—perfect for a nutritious dinner!

Ingredients

• 1 tbsp paprika
• 2 tsp ground cumin
• 1 tsp chili powder
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper
• 1 sweet potato
• 1 tbsp olive oil
• 1 lb chicken breasts (skinless and boneless, diced)
• 1 yellow onion (finely chopped)
• 1 cup cherry tomatoes (halved)
• 15 oz can black beans (drained and rinsed)
• 4 oz can diced green chiles
• 1/2 cup salsa
• 1/2 lime (juiced)
• 1/2 cup cheddar cheese (grated)
• Fresh cilantro (chopped)

Instructions

1. In a small bowl, combine all of the spices.
2. Cut the sweet potato in a half, lengthwise. Poke the halves with a fork on both sides. Then, add them to a plate and fill it with water. Microwave for 4-7 minutes on high until the sweet potato has become more tender but not fully cooked.
3. Set aside to let the sweet potato cool down.
4. Place a large non-stick skillet over medium-high heat. Add olive oil.
5. Once the skillet has heated up, add in the diced chicken, cover it with the half of the spice blend and then spread it into a single layer, so the chicken has a chance to cook.
6. Cook the chicken for 3 minutes and add in the onion. Give the skillet a stir, flip your chicken breasts, so all sides can cook.
7. Cook for about 4-5 minutes until the onion softens and the chicken has completely cooked through. You might want to stir and give the chicken a few flips during that time.
8. While the chicken is cooking. Peel the sweet potato and dice it.
9. Lower the heat and add in the remaining half of the spice blend. Now, add in the diced sweet potato, tomatoes, black beans, green chiles and salsa.
10. Stir well to combine all of the ingredients. Let it cook until all the ingredients heat up – about 3-4 minutes.
11. Finally, squeeze the lime juice all over the skillet and top up with cheddar cheese. Place a lid on the skillet and let it cook for another 2-3 minutes until the cheese has completely melted.
12. Garnish with cilantro before serving.

10. Crockpot Turkey Chili

Crockpot Turkey Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT540M · Total: PT555M · Yield: [‘6’, ‘6 bowls’]

This hearty crockpot turkey chili is full of bold spices, tender turkey, and nutritious veggies. It’s gluten-free, high in fiber, and perfect when you need a comforting meal.

Ingredients

• 1 tbsp extra virgin olive oil
• 16 oz ground turkey
• 1 large white onion (diced)
• 1 red bell pepper (diced)
• 1 medium zucchini (diced)
• 28 oz can diced tomatoes
• 15 oz can black beans (drained and rinsed)
• 15 oz can corn kernels (drained)
• 2 tbsp tomato paste
• 4 cloves garlic (minced)
• 2 tsp chili powder
• 2 tsp cumin
• 1 tbsp paprika
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp red pepper flakes

Instructions

1. Heat a sauté pan over medium heat and add the olive oil. Add the ground turkey, breaking it apart as it cooks, and sauté until fully cooked and lightly browned. It should take 7-10 minutes.
2. Transfer the cooked turkey to a crockpot. Add all remaining ingredients and mix well so everything is evenly combined.
3. Cover and cook on low for 8–9 hours or on high for 4-5 hours, stirring only once or twice during cooking.
4. Serve hot. If desired, garnish with sour cream, shredded cheddar, chopped red onion, chives, or crispy bacon crumbles.

11. Ham and Bean Soup

Ham and Bean Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT40M · Total: PT40M · Yield: [‘4’, ‘4 bowls’]

Enjoy the smoky, savory flavors of a perfectly simmered ham, tender vegetables, and hearty white beans. This soup gluten-free and packed with 30 grams of protein.

Ingredients

• 1 tbsp olive oil
• 1/2 medium onion (finely chopped)
• 1 large carrot (diced)
• 4 celery stalks (diced)
• 5 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• 4 cups chicken broth (low sodium)
• 2 cups water
• 2 cups cooked ham (chopped)
• 2 14 oz cans white beans (drained and rinsed)
• ½ tsp sea salt
• ½ tsp black pepper

Instructions

1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion, carrot, and celery. Cook for 7–10 minutes, stirring occasionally, until the vegetables soften and develop a little browning.
2. Stir in the minced garlic and cook for about 30 seconds, just until fragrant.
3. Add the Italian seasoning, smoked paprika, chicken broth, water, chopped ham, and white beans to the pot. Stir well to combine.
4. Increase the heat and bring the soup to a gentle boil. Reduce the heat to medium or medium-low (so it doesn’t boil too vigorously), cover with the lid slightly ajar, and let simmer for 20–25 minutes. For a deeper flavor, simmer a bit longer.
5. Season with salt and pepper to taste, keeping in mind that ham can be naturally salty.
6. For a thicker texture, mash some of the beans directly in the pot with a potato masher, or pulse a few times with an immersion blender.

12. Crockpot Chicken Tacos

Crockpot Chicken Tacos is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT300M · Total: PT315M · Yield: [’12’, ’12 tortillas’]

These crockpot chicken tacos are effortless and delicious. A high protein and low-carb meal perfect for any night of the week. They’re flavorful, delicious and so easy to assemble.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 1 yellow onion (finely chopped)
• 4 garlic cloves (minced)
• 16 oz chunky salsa
• 1/2 lime’s juice
• 2 tsp paprika
• 2 tsp ground cumin
• ¼ tsp chili powder
• ½ tsp ground coriander
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 12 tortillas (Mission Carb Balance)
• 2 avocados (mashed)
• 4 tbsp sour cream
• 1 lime (sliced)
• Fresh cilantro (chopped)

Instructions

1. Add all the ingredients into the slow cooker except for tortillas and toppings. Mix everything, making sure the spices and salsa mixture all cover the chicken breasts.
2. Cover and cook on high for 3 hours or for 6 hours on a low function.
3. Once the chicken is tender, shred it using two forks. Give the whole mixture a good stir and cook for an additional 1 hour. This time, keep the lid slightly ajar to let the moisture evaporate.
4. Slightly toast your tortillas on a stovetop. Do about 20-30 seconds per side until they brown up a little bit and warm. You can use a slight amount of oil.
5. Top each tortilla with chicken. Top up with avocado mash, sour cream, lime slices, and fresh cilantro. Serve immediately.

13. Baked Shrimp and Broccoli Foil Packs

Baked Shrimp and Broccoli Foil Packs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Yield: [‘2’, ‘2 foil packets’]

Enjoy baked shrimp and tender-crisp broccoli is seasoned with bold, zesty flavors—all wrapped up in an easy, no-mess foil pack. High in protein, Paleo-friendly, gluten-free, and dairy-free.

Ingredients

• 1 lb medium raw shrimp (peeled and deveined)
• 1 large head of broccoli (cut into florets)
• 2 garlic cloves (minced)
• 1/2 lemon (juiced)
• 2 tbsp butter
• 2 tbsp chicken broth (divided)
• Fresh parsley (chopped)
• 1 tsp Italian seasoning
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• Salt and black pepper (to taste)

Instructions

1. Preheat the oven to 425F. Prepare a baking sheet.
2. Cut aluminium foil into two square 14’’x14’’ sheets. Lay them down.
3. In a small bowl, combine all the seasoning ingredients.
4. Then, cover the shrimp with the spice mix. Place the shrimp in the middle of the aluminium sheets, dividing evenly.
5. Place broccoli florets on one side of the shrimp, add garlic over the shrimp and broccoli, and squeeze over the lemon juice.
6. Cover each stack with 1 tbsp of butter and 1 tbsp of chicken broth on each.
7. Wrap the packets and make sure you don’t wrap them too tightly.
8. Transfer onto the baking sheet and bake in the oven for 15 minutes until the shrimp has cooked through.
9. Unwrap the foil packets and garnish with fresh parsley before serving.

14. High Protein Ground Turkey Breakfast Bowls

High Protein Ground Turkey Breakfast Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

Enjoy a high protein breakfast with this flavorful turkey, egg, spinach, and avocado breakfast bowl. It’s paleo-approved, low carb, dairy-free, and gluten-free.

Ingredients

• 3 tbsp olive oil (divided)
• 1 lb ground turkey
• 1/2 yellow onion (finely chopped)
• 1 red bell pepper (diced)
• 4 cloves garlic (minced)
• 1 tsp smoked paprika
• 1 tsp fennel seeds
• 1 tsp sea salt
• 1/4 tsp black pepper
• 4 cups baby spinach (fresh)
• 1/3 cup basil (fresh, chopped)
• 4 eggs
• 1 avocado (pitted, sliced)
• Green onion (sliced)

Instructions

1. Heat a large skillet over medium-high heat. Add in 2 tbsp of olive oil, ground turkey, yellow onion, red bell pepper, garlic cloves, paprika, fennel seeds, sea salt and black pepper.
2. Give the skillet a good stir and break the turkey apart with a spatula, cover it with spices completely, and let it cook for 10-15 minutes until it’s fully done.
3. Now, remove excess fat from the skillet.
4. Next, add in baby spinach and chopped basil to the skillet. Cook until spinach wilts, remove the pan from the heat, and set it aside.
5. Take out a separate large non-stick pan and heat up over medium-high heat, add in 1 tbsp olive oil, crack in the eggs, stir and cook for 3-5 minutes until whites have set and you’ve created the scrambled egg texture just as you like.
6. Assemble your bowls. Transfer ground turkey to 4 bowls, top up with scrambled eggs in each, and add slices of avocado and garnish with sliced green onion. Salt and pepper to taste.

15. Chili Chicken Stir Fry

Chili Chicken Stir Fry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

Spicy, flavorful, and quick to make—this chili chicken stir fry is the perfect gluten-free, dairy-free, high-protein, and low-carb meal.

Ingredients

• 1 lb chicken breasts (skinless and boneless, thinly sliced)
• 1 tbsp garlic powder
• 2 tbsp chili powder
• Salt and black pepper (to taste)
• 2 tbsp avocado oil
• 2 green bell peppers (thinly sliced)
• 1 white onion (thinly sliced)
• 3 garlic cloves (minced)
• 2 14 oz cans fire-roasted diced tomatoes
• 2 tbsp Parmesan cheese (grated)

Instructions

1. In a large bowl, combine chicken, garlic powder, chili powder, salt and black pepper.
2. Heat a large skillet over medium-high heat with avocado oil. Add in the chicken and cook for 7-10, stirring throughout.
3. Now, add in green bell peppers, onion, and garlic cloves. Stir well to combine all of the ingredients. Pour in the 2 cans of diced tomatoes, cover with a lid, and let it simmer for 5 minutes. Lower the heat if you feel it’s burning up.
4. Stir well and make sure the chicken is fully cooked and the peppers are soft before removing from the stove. Garnish with parmesan before serving.

16. Honey Garlic Shrimp Meal Prep

Honey Garlic Shrimp Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT17M · Total: PT32M · Yield: [‘4’, ‘4 meal prep containers’]

Craving a balance between sweet and savory? Our honey garlic shrimp meal prep has got you covered! A perfect meal prep lunch idea anyone can make and pack away for work. It’s a glutenfree recipe as well as a high protein meal prep!

Ingredients

• 1 cup white basmati rice
• 1 lb shrimp
• salt and pepper
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 4 cloves garlic (minced)
• 1/2 tbsp red chili flakes
• 2 tbsp honey
• 2 tbsp soy sauce (low sodium)
• 2 tbsp water
• 1 tsp cornstarch
• 3 medium carrots (finely chopped)
• 1 head of broccoli (chopped)
• 1 cup corns
• 1 cup snow peas
• salt and black pepper

Instructions

1. Cook the rice according to the instructions provided on the packaging.
2. In a small bowl, mix garlic honey sauce ingredients.
3. Pat dry the shrimp, season it with salt and pepper. Add 1 tbsp olive oil to the frying pan, heat it up, and add in minced garlic.
4. Sear shrimp on high heat for 2-3 minutes on one side and then cook for 2-3 minutes on another side. Remove the shrimp and set it aside.
5. Lower the heat to medium-high, add in the carrots, and sauté them for 2-3 minutes. Add a little bit more olive oil if needed. Then add in broccoli and let it sauté for another 2-3 minutes. Finally, add in the corn and snow peas, salt, and black pepper and pour in the sauce. Sauté for 5 minutes until all the veggies are cooked and fully covered with the sauce.
6. Divide cooked ingredients into 4 different food containers.

17. Taco Stuffed Sweet Potatoes

Taco Stuffed Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT35M · Yield: [‘4’, ‘4 stuffed sweet potatoes’]

These Taco Stuffed Sweet Potatoes are a combination of savory and sweet. Filling, comforting spicy and creamy. Full of flavors and nutrition. The dinner is high protein and gluten-free.

Ingredients

• 1 lb lean ground beef
• 1 white onion (chopped)
• 4 cloves garlic (minced)
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp sea salt
• 1/2 tsp ground black pepper
• ½ tsp ground paprika
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp crushed red pepper flakes
• ¼ tsp dried oregano
• 1 cup chunky salsa
• 1/2 cup water
• 4 sweet potatoes
• Shredded mozzarella
• Diced tomatoes
• Mashed avocado
• Sour cream

Instructions

1. Poke holes all over your sweet potatoes with a fork. Then, add them to a bowl or a plate with some water. Pop into the oven and microwave for 10 minutes on a high setting. If not cooked after, give it another 5 minutes to cook. In case your microwave is too small, you’ll have to cook these potatoes two at a time.
2. While the sweet potatoes are being microwaved, heat up a skillet to medium-high heat. Add in ground beef, onion, and garlic – stir and cook until brown. It will take 5-7 minutes. Drain the grease.
3. Add all of the spices and seasoning, salsa and water. Give it a good stir and cook on low heat for about 5 minutes.
4. When the potatoes are cooked, let them cool down a little, but cut lengthwise to open them up without cutting through completely.
5. Stuff the potatoes with cooked beef mixture. Top up with mozzarella, tomatoes, mashed avocado, and sour cream. Enjoy!

18. Hawaiian Pizza Chicken Bowls

Hawaiian Pizza Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

This Hawaiian pizza chicken meal prep combines savory, sweet, and tangy flavors in one delicious dish. A high-protein, gluten-free meal you’ll love!

Ingredients

• 4 medium chicken breasts (skinless and boneless)
• 1 tbsp garlic powder
• 2 tsp paprika
• 1 tbsp Italian seasoning
• Salt and black pepper (to taste)
• 1 cup pizza sauce
• 1 cup mozzarella cheese (shredded)
• ½ cup ham (chopped)
• ½ cup pineapple (diced)
• 4 cups steamed broccoli (cut into halves)
• Pineapple (diced)
• Parmesan (grated)

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish and spray it with oil.
2. Cut chicken breasts into 1-inch cubes. Add them to the baking dish. Cover with garlic powder, paprika, Italian seasoning, salt, and black pepper. Toss well to combine.
3. Bake in the oven for 15 minutes, then take the dish out.
4. Cover the chicken cubes evenly throughout the dish with pizza sauce, mozzarella cheese, chopped ham, and ½ cup of diced pineapple.
5. Return to the oven and bake for another 10-12 minutes until the cheese melts and starts to brown and bubble.
6. Once the chicken is ready, divide it into 4 meal prep bowls and add in the broccoli. Top up the chicken with diced pineapple and grated parmesan.

19. Burger in a Bowl

Healthy Burger in a Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT13M · Cook: PT7M · Total: PT20M · Yield: [‘4’, ‘4 bowls’]

This burger in a bowl is a healthier, low carb version of your regular burgers. Just as packed with flavor but without the carbs. Makes for a perfect high protein, low carb, low calorie, gluten-free lunch.

Ingredients

• 1 large head romaine lettuce (chopped)
• 1 lb lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• 4 tbsp sour cream
• 4 tbsp ketchup
• 2 tbsp soy sauce
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp maple syrup
• Salt and black pepper (to taste)
• 1 avocado (sliced)
• 1/2 red onion (sliced)
• 2 large pickles (sliced)
• 1 cup cherry tomatoes (halved)

Instructions

1. Heat up your skillet and add in beef mince. Add garlic powder, onion powder, Italian seasoning, salt and black pepper. Cook until browned for about 5-7 minutes.
2. Remove excess liquid and remove from the heat.
3. Combine all the sauce ingredients to make burger sauce.
4. Assemble your bowls. Add in a layer of lettuce, ground beef, cover with avocado, red onion, pickles and cherry tomatoes.
5. Drizzle the bowls with burger sauce and add a sprinkle of salt and black pepper.

20. Chicken Sausage Pasta Meal Prep

Chicken Sausage Pasta Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 meal prep containers’]

Chicken sausage meets tender veggies, with a rich pasta sauce. This easy, gluten free meal prep bowl is packed with 31 grams of protein, perfect for a busy night or when you need to take lunch the next day.

Ingredients

• 1 box Banza pasta
• 2 cups pasta sauce
• 1 tbsp olive oil
• 1 large bag frozen mixed vegetables
• 4 fully cooked chicken sausage links (sliced)

Instructions

1. Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Drain and set aside.
2. While the pasta cooks, heat the olive oil in a large skillet over medium heat.
3. Add the frozen vegetables and sliced chicken sausage to the skillet. Cook, stirring occasionally, until the vegetables are tender but still slightly crisp and the sausage is heated through.
4. Divide the cooked pasta evenly among 4 glass meal prep containers.
5. Spoon the vegetable and sausage mixture over the pasta.
6. Top each container with about ½ cup of pasta sauce.
7. Cover with lids and store in the fridge.

21. Baked Salsa Chicken

Baked Salsa Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT50M · Yield: [‘8’, ‘8 plates’]

Juicy chicken baked with rice, black beans, corn, and gooey cheese in a flavorful salsa. This one-pan dinner is great for a high-proten, gluten-free option.

Ingredients

• 4 small chicken breasts (skinless and boneless)
• 1 tbsp olive oil
• 1 15 oz can black beans (drained and rinsed)
• 1 15 oz can corn (drained and rinsed)
• 2 cups basmati rice (cooked)
• 1 4 oz can mild green chiles (diced)
• 2 cups thick and chunky salsa (divided)
• 1/2 cup chicken broth
• 1 cup cheddar cheese (shredded)
• 1 cup Monterrey Jack cheese (shredded)
• 1 tbsp garlic powder
• 2 tsp ground cumin
• 1.5 tsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp onion powder
• 1/2 tsp salt
• ½ tsp black pepper
• 1/2 avocado (diced)
• Cilantro (chopped)
• Sour cream

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish.
2. Pound chicken breasts to thin them out a little bit and make sure they’re more or less even in thickness.
3. In a small bowl, combine all the seasoning ingredients.
4. Place chicken breasts on a plate, drizzle with olive oil, and then sprinkle with half of the seasoning. Rub it into the chicken, flip, and sprinkle with the rest of the seasoning, covering both sides of the chicken well.
5. Add black beans, corn, cooked basmati rice, green chiles, 1 cup chunky salsa, and chicken broth. Stir to combine inside the casserole dish and level out.
6. Add seasoned chicken inside to the casserole dish, cover with the remaining 1 cup of salsa.
7. Bake in the oven for 30 minutes until the chicken is fully cooked through. The thinner the chicken breasts, the quicker they’ll cook, so cook for an extra 10 minutes or so if needed.
8. Remove the casserole dish from the oven, sprinkle with cheddar and Monterrey Jack cheese. Broil for 3-5 minutes until the cheese melts and turns slightly golden.
9. Garnish with avocado, cilantro, and sour cream.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.