31 High Protein Meal Prep Ideas With 25+ G Protein

ByNick Garcia

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. Ranch Chicken Meal Prep

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

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT50M · Yield: [‘4’, ‘4 meal prep containers’]

This ranch chicken meal prep features juicy herbed chicken, crispy parmesan-crusted potatoes, and perfectly tender broccoli. It’s a high-protein, gluten-free meal that’s full of flavor!

Ingredients

  • 2 lbs potatoes
  • 1/3 cup parmesan (grated)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • 1/4 tsp oregano
  • 1/2 tsp salt (divided)
  • 3 tbsp olive oil (divided)
  • 1/4 tsp black pepper
  • 1 large broccoli head (cut into florets)
  • 1 lb chicken breast (skinless and boneless)
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 1/2 tsp dried basil
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/2 cup ranch sauce

Instructions Veggies

  1. Preheat the oven to 400F. Prepare 2 large sheet pans.
  2. Dice potatoes into 3/4″ pieces. Place in a large bowl.
  3. Now, in a small bowl, combine parmesan, garlic, onion, paprika powder, oregano and 1/4 tsp salt.
  4. Add this mixture to the bowl with potatoes and add 1 tbsp of olive oil.
  5. Toss potatoes until they’re completely covered.
  6. Spread them on the baking sheet and bake in the oven for 30 minutes, flip them midway. Make sure they golden up and crispen up, so you might want to bake them a little longer if they’re not there.
  7. While the potatoes are roasting, add the broccoli into a large bowl, cover with 1 tbsp of olive oil, then add 1/4 tsp of salt and 1/4 tsp black pepper. Toss to cover the broccoli.
  8. Spread broccoli on the baking sheet and pop into the same oven and bake for 20 minutes. Stir midway and bake until the broccoli browns up.

Chicken

  1. Slice every chicken breast lengthwise to create thinner pieces.
  2. In a small bowl combine all of the chicken seasonings.
  3. Cover the chicken with the seasoning on both sides.
  4. Heat up a large skillet over medium heat. Add in the remaining 1 tbsp of olive oil. Add in the chicken breasts and cook for 5-6 minutes on each side until they brown up and cook through.
  5. Place the chicken on cutting board and let them rest for about 5 minutes. Then, slice into strips.

Assembly

  1. Once the veggies and chicken is cooked, divide them into 4 food containers. Start with potatoes, then broccoli, and finally chicken. Add 2 tbsp of ranch dressing to 4 small containers and place them inside the meal prep containers. Drizzle with it before serving.
  2. Refrigerate and consume within 3-4 days.

2. Blackened Chicken Sheet Pan Dinner

Blackened Chicken Sheet Pan Dinner 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

This blackened chicken sheet pan dinner with sweet potatoes and brussels sprouts is easy, healthy, and quick. Perfect for weeknight dinners and meal prep!

Ingredients

  • 1 pound Just BARE chicken breasts
  • Blackening Seasoning (Use store-bought if desired)
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon cane sugar
  • 1/4 teaspoon garlic powder
  • Sweet Potatoes
  • 4 cups sweet potatoes, cubed
  • 2 Tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 clove garlic, minced or crushed
  • Brussels Sprouts
  • 2 cups brussels sprouts, halved
  • 2 Tablespoons olive oil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon white pepper
  • 1 clove garlic, minced or crushed

Instructions

  1. Preheat the oven to 400º. Line a baking sheet with parchment paper or spray with cooking oil.
  2. Mix together the ingredients for blackening seasoning in a small bowl. Place chicken breasts on the baking sheet and sprinkle with seasoning, flip and repeat.
  3. Spread sweet potatoes and brussels sprouts in the remaining space on the sheet pan. Drizzle with olive oil. Sprinkle seasonings and garlic.
  4. Place into the oven and bake 20-25 minutes, removing halfway to flip chicken and gently toss veggies.
  5. Enjoy!

3. Hawaiian Pizza Chicken Meal Prep

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.

4. Spicy Pineapple Chicken

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

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

  • 3 tbsp soy sauce
  • 4 tbsp pineapple juice (from can)
  • 1 tbsp chilli sauce
  • 2 cloves garlic (minced)
  • 1 tsp fresh ginger (grated)
  • 1/4 tsp red pepper flakes
  • 1 lb chicken thighs (skinless & boneless (cubed))
  • 1 tbsp olive oil
  • 1/2 white onion (sliced)
  • 1 jalapeño (sliced)
  • 14- ounce can pineapple chunks (drained)
  • 1/2 tsp salt
  • 1 tbsp green onion (sliced)

Instructions

  1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
  2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
  3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
  4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
  5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
  6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

5. Chicken Legs with Quinoa

One-Pan Chicken Legs with Chickpeas and Quinoa (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 meal prep bowls’]

Sweet and flavorful, these one-pan chicken legs are filling, nutritious, and cheap to make. It’s a budget, high-calorie meal prep that has plenty of nutrients. The blend of spices and sweetness will leave your taste buds happy.

Ingredients

  • 4 chicken legs (1.8 lb)
  • 2 tbsp extra-virgin olive oil
  • 1 onion (finely chopped)
  • 1/2 cup quinoa (washed)
  • 1 cans chickpeas (1.5 cups chickpeas)
  • 1.5 cups of hot water
  • 1/4 cup dried cranberries
  • 1 tsp ground cinnamon
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1/2 tsp crushed red pepper flakes
  • 2 tsp salt
  • 1 tsp black pepper
  • 1 cup parsley (chopped)
  • 9 oz cherry tomatoes (250g)

Instructions

  1. Season chicken legs with 1.5 tsp salt and 1tsp black pepper.
  2. Now, heat the olive oil in the skillet, add the chicken legs skin side down and cook for 5 minutes. Then flip and fry for another 5 minutes until the chicken is nicely browned. Afterward, transfer the chicken to the plate.
  3. Now, finely chop the onion and add it to the skillet. Right after that, add in cinnamon, turmeric, and coriander. Stir for 1 minute.
  4. Add in washed quinoa and stir it so that spices coat it. Add 1.5 cups of hot water, give it a stir. Then, stir in the chickpeas and dried cranberries.
  5. Add crushed red pepper flakes and the remaining 1/2 tsp of salt. Give it a stir.
  6. Bring the chicken legs back into the skillet, bring the liquid to a boil. Then, reduce the heat and cover it with a lid.
  7. Cook for 20-25 minutes until quinoa is tender and chicken is fully cooked. Let it sit for 5 minutes afterward.
  8. Finally, divide the dish into 4 food containers. Chop some parsley and sprinkle it over each portion. Add in cherry tomatoes.
  9. Refrigerate for up to 3-4 days.

6. Healthy Shrimp Meal Prep

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

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 meals’]

Let me show you how to meal prep shrimp for a high protein, low fat, and super quick meal prep option.  This easy Honey Garlic Shrimp Meal Prep with Instant Pot Brown Rice and Lemon Snap Peas is a great healthy shrimp dinner idea for your meal prep.

Ingredients

  • 2 tbsp low sodium soy sauce
  • 1 tsp raw honey
  • 3 cloves garlic, (minced)
  • 1 tsp fresh ginger, (minced)
  • 1/2 tsp crushed red pepper flakes
  • 1 tsp rice vinegar
  • 1 lb large shrimp, (peeled & deveined)
  • 1/2 tsp olive oil
  • 1 1/2 cups brown rice, (uncooked)
  • 2 cups water
  • 1 tbsp olive oil
  • 1 lb fresh sugar snap peas
  • 1 tsp lemon zest freshly grated
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper

Instructions

  1. We’re going to start with our brown rice since that takes the longest to prepare. You can always steam rice in a covered pot on the stove, but I like using my Instant Pot to make rice because I can get it started and then just forget about it.
  2. To make the rice, add your uncooked brown rice to the Instant Pot. Pour in water, and stir to combine. Then, seal the lid and select the RICE option on high pressure.
  3. The Instant Pot is going to start its magic and will eventually seal itself once it builds up enough pressure. When it’s done, carefully remove the lid and fluff the brown rice with a fork. Then, allow the rice to cool.
  4. Alternatively, you can add the rice to a deep pot and heat to a simmer over medium heat.  Then, cook for 25-30 minutes, or until rice fully absorbs the water.
  5. While rice is cooking, we can prep our honey garlic meal prep shrimp and our lemon snap peas.
  6. To make the shrimp, start by making the sauce. So add raw honey, low sodium soy sauce, minced garlic, minced fresh ginger, crushed red pepper flakes, and rice vinegar to a mixing bowl and whisk until combined. Then set this sauce aside for a sec.
  7. Heat some olive oil in a large skillet over medium-high heat.
  8. Place shrimp in the skillet. Cook the shrimp until pink on both sides, about 2-3 minutes.
  9. Pour in the sauce and cook until the shrimp is fully cooked and the sauce is heated through, about 2-3 minutes. Then, set this aside to cool.
  10. To make the lemon snap peas, heat olive oil in a skillet over medium-high heat.
  11. Add the fresh sugar snap peas and toss to coat. Cook snap peas over medium-high heat for 2 minutes, stirring frequently.
  12. Add the lemon zest, sea salt, and ground black pepper, and cook an additional 3-5 minutes, until the snap peas begin to puff up and are crisp, yet tender.
  13. Divide the steamed rice into 4 equal portions in your meal prep containers. Add the lemon snap peas to the opposite side of the containers. Then, top the rice with our honey garlic shrimp and the rest of the sauce.
  14. Seal the lids tightly and store this meal prepped shrimp in fridge for up to 4 days.

7. Lemon Chicken with Veggies

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

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

These lemon chicken bowls with veggies are super easy to make. On top of that, very delicious, nutritious, full of flavors, and easy to assemble for lunch for work.

Ingredients

  • 1 lb chicken breast
  • 1/4 cup chicken stock
  • 1 tbsp freshly squeezed lemon juice
  • 2 tbsp olive oil
  • 1 white onion
  • 3 cloves garlic
  • ½ tsp salt
  • ½ tsp black pepper
  • 2 sweet potatoes (peeled, diced)
  • 2 cups of broccoli
  • 2 tbsp extra virgin olive oil
  • ½ tsp paprika
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp garlic powder
  • pinch of black pepper
  • 3 cups cherry tomatoes
  • Dill (chopped)

Instructions

  1. Chop the onion in chunky pieces, peel garlic cloves. Add them to a blender, pour in chicken stock, lemon juice, 1 tbsp olive oil, and add in salt with pepper. Blend until one smooth texture.
  2. Cut chicken breasts into 1-inch chunks and combine them with the marinade in a large bowl or Ziploc bag. Keep refrigerated for at least 2 hours.
  3. Preheat the oven to 425 F (220 C).
  4. Mix 1 tbsp olive oil with paprika, salt, ¼ tsp black pepper, and garlic powder. Peel sweet potatoes, dice them into ½ inch cubes, and coat them with the mixture we‘ve just made.
  5. Bake them in the oven for 35 minutes. Add in broccoli with 25 minutes to go (10 minutes later). Drizzle broccoli with 1 tbsp of olive oil and add a pinch of black pepper. Let the vegetable bake for another 25 minutes.
  6. Meanwhile, heat 1 tbsp of olive oil in a skillet and add in the chicken with marinade. Cook for 13-15 minutes and make sure to stir it the whole time until the chicken is golden brown.
  7. Chop cherry tomatoes as well as dill. Cover the tomatoes in dill.
  8. Divide lemon chicken and vegetables into 3 food containers equally. Store in the fridge for up to 3 days.

8. Sweet and Chili Chicken

Sweet Chilli Chicken Sheet Pan Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

Love sweet chili sauce? Make this healthy sweet chili chicken dinner you can quickly bake in the oven. Gluten-free and dairy-free.

Ingredients

  • 4 chicken breasts (cubed into 1-inch pieces)
  • 4 cups broccoli florets
  • 2 red bell peppers (diced)
  • 2 tsp sesame seeds
  • 1/2 cup cilantro leaves
  • 1 lime (sliced into 4 wedges)
  • 2 tbsp sesame oil
  • 3 tbsp sweet chilli sauce
  • 2 tbsp fresh lime juice
  • 2 cloves garlic (minced)
  • 1/2 tsp ginger (grated)

Instructions

  1. In a small bowl, mix all the sauce ingredients.
  2. Preheat the oven to 400F. Oil your baking sheet.
  3. In a separate bowl, add in the chicken breast cubes, cover with 1/3 cup of the sauce. Stir the chicken to coat it.
  4. Add chicken onto the baking sheet, then spread broccoli and bell peppers around it. Drizzle the remaining sauce all over the veggies.
  5. Bake in the oven for 15 minutes. Sprinkle with sesame seeds, cilantro leaves, and top up with lime wedges.

9. Healthy Chicken Parmesan

How to Meal Prep – Healthy Chicken Parmesan is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘4’, ‘4 meals’]

Learn how to meal prep Healthy Chicken Parmesan so you can enjoy your favorite comfort food throughout the week while sticking to your clean eating plan!

Ingredients

  • 4 chicken breasts halves, boneless and skinless
  • 1 cup almond meal
  • 1/4 cup chickpea flour
  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • 1 tbsp dried thyme
  • 2 tsp garlic powder
  • 1 1/2 tsp sea salt
  • 1 tsp ground black pepper
  • 2-4 tbsp olive oil
  • 1 25-oz tomato sauce
  • 2 tbsp grated Parmesan cheese
  • 4 medium zucchini
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/4 tsp garlic powder

Instructions

  1. First start by preheating your oven to 500 degrees F.
  2. In a large mixing bowl, combine almond meal, chickpea flour, dried oregano, dried basil, dried thyme, garlic powder, sea salt, and black pepper.
  3. Dredge the boneless, skinless chicken breasts in the seasoned almond meal mixture and then shake off any excess.
  4. Heat olive oil in large oven safe skillet over high heat.
  5. Add the coated chicken and sear until golden-brown on both sides, about 2 minutes per side. We aren’t looking to cook through, just get a nice golden crust on the chicken.
  6. Pour the tomato sauce over and around the browned chicken.
  7. Sprinkle a little grated parmesan over each chicken breast.
  8. Then, place in the oven for 8-12 minutes, until the cheese melts and the chicken is cooked through.
  9. Then remove it from the oven and allow to cool.
  10. While that’s cooling, make the zucchini noodles.  Using a spiralizer, make the zucchini noodles.
  11. Heat olive oil over medium-high heat in a large sauté pan until it’s hot.
  12. Then, add the zucchini noodles, sea salt, ground black pepper, and granulated garlic, and toss to combine.
  13. We don’t want to cook the zucchini all the way here – we’re just looking for it to start to cook and heat all the way through. When we reheat it later, it’ll finish cooking and be perfectly tender and not mushy. So, remove the noodles from the heat after about 2-3 minutes and let cool.
  14. To assemble our chicken Parmesan meal prep, start by adding the cooked zucchini noodles to one side of your meal prep container, then top with the cooked chicken Parmesan.

10. Turkey Taco Bowls

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

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

These turkey taco bowls are made with flavorful seasoned ground turkey, zesty lime rice, and fresh vegetables. High-protein, gluten-free and perfect for meal prep or a quick dinner.

Ingredients

  • 1 tbsp olive oil
  • 1 lb ground turkey
  • 1 yellow onion (chopped)
  • 2 cloves garlic (minced)
  • 1 tbsp paprika
  • 1 tbsp garlic powder
  • 2 tsp cumin
  • 1 tsp oregano
  • 2 tsp chili powder
  • 1 tsp salt
  • 1 cup tomato sauce
  • 1/2 cup water
  • 2 cups water
  • 1 cup basmati rice
  • 1 tsp salt
  • 1 tbsp butter
  • ¼ cup cilantro (chopped)
  • 1/2 lime (juiced)
  • 2 cups romaine lettuce (rinsed and chopped)
  • 1 can corn
  • 1 can black beans (rinsed)
  • 1 medium red onion (sliced)
  • 1 mashed avocado
  • 1/2 lime (juiced)
  • 2 stalks green onion (chopped)

Instructions Turkey

  1. Heat a large skillet over medium-high heat, add the olive oil, and add the ground turkey. Break it apart with a spatula and cook for 5-7 minutes until the turkey is no longer pink.
  2. Add in the chopped onion, garlic, paprika, garlic powder, cumin, oregano, chili powder, and salt. Stir until the meat is covered with all of the spices.
  3. Pour in the tomato sauce and water, mix, and reduce the heat. Cover your skillet and simmer for 10 minutes.

Lime Rice

  1. Heat up 2 cups of water in a saucepan over medium-high heat until it boils. Then, add in the basmati rice, salt, and butter. Give it a stir and bring it back to a boil.
  2. Lower the heat and let it simmer with a lid on for 12-15 minutes until the rice is done. Give it a stir midway.
  3. Remove the saucepan from the heat, remove the lid, and let the rice sit and cool down.
  4. Mix in the chopped cilantro and squeeze in lime juice. Give it a good stir.

Assembly

  1. Prepare 4 meal prep containers. Divide cooked turkey amongst them, then lime rice, then add in chopped romaine lettuce, corn, black beans, red onion, top up with mashed avocado, squeeze over some lime juice (especially over avocado) to prevent browning, and garnish with green onion.
  2. Enjoy cold, or if you want to reheat it later, keep your lettuce separate before adding it back in after reheating the bowls.

11. Mexican Meal Prep

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

  • 1 head cauliflower
  • 1 tbsp olive oil
  • 1 green bell pepper (chopped)
  • 1 can chopped tomatoes (1.5 cup chopped tomatoes)
  • 1 tsp ground onion
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1 tsp paprika
  • 1/4 tsp crushed chili flakes
  • 1/2 tsp dried oregano
  • pinch of salt
  • pinch of black pepper
  • 4 boneless (skinless chicken breasts)
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 cup wild rocket salad
  • 1 avocado

Instructions Shredded Chicken:

  1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
  2. Cover the chicken with around 1 inch of water.
  3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

  1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
  2. Pulse with a food processor until you’ve got cauliflower rice.
  3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
  4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
  5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

  1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

12. Spicy Pulled Pork

Spicy Pulled Pork is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

  • 2.5 lb (1.1 kg) pork shoulder (Boston butt), trimmed of excess fat
  • 1 tbsp vegetable oil
  • 1 large yellow onion, sliced (about 1 cup)
  • 3 garlic cloves, minced
  • 1 cup (240 ml) low-sodium chicken broth
  • 1/2 cup (120 ml) crushed tomatoes or tomato sauce
  • 2 tbsp apple cider vinegar
  • 1 tbsp Worcestershire sauce
  • 2 tbsp packed brown sugar
  • 1 1/2 tbsp smoked paprika
  • 1 tbsp chili powder
  • 1/2 tsp cayenne pepper (adjust to taste)
  • 1 tsp ground cumin
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 2 tsp kosher salt (or 1 1/2 tsp table salt)
  • 1/2 tsp black pepper
  • 1-2 chipotle peppers in adobo, minced, or 1 tbsp adobo sauce (optional, for extra heat and smokiness)
  • Chopped cilantro and lime wedges for serving (optional)

Instructions

  1. 1. Prepare the pork and rub: Pat the pork shoulder dry with paper towels. In a small bowl mix brown sugar, smoked paprika, chili powder, cayenne, cumin, onion powder, garlic powder, salt, and black pepper. Rub the spice mixture all over the pork. If time allows, refrigerate the rubbed pork for 30 minutes to overnight to deepen flavor.
  2. 2. Preheat and brown: Preheat oven to 300°F (150°C). Heat the vegetable oil in a large Dutch oven or heavy ovenproof pot over medium-high heat. When the oil is shimmering, brown the pork on all sides, about 3–4 minutes per side, to develop color. Remove the pork and set aside.
  3. 3. Sauté aromatics: Reduce heat to medium. Add the sliced onion to the pot and cook, stirring, until softened, about 4–5 minutes. Add the minced garlic and cook 30–45 seconds until fragrant.
  4. 4. Deglaze and build the braising liquid: Pour in the chicken broth and scrape up browned bits from the bottom of the pot. Stir in the crushed tomatoes, apple cider vinegar, Worcestershire sauce, and the minced chipotle or adobo sauce if using. Bring the mixture to a simmer.
  5. 5. Braise the pork: Return the browned pork to the pot, nestling it into the liquid and onions. Spoon some of the liquid over the top, cover the pot with a tight-fitting lid, and transfer to the preheated oven. Braise until the pork is very tender and pulls apart easily with a fork, about 2 1/2 to 3 hours.
  6. 6. Shred and finish: Carefully remove the pork to a cutting board or large bowl. Use two forks to shred the meat, discarding any large pieces of fat. Skim excess fat from the braising liquid if desired, then return the shredded pork to the pot. Stir the meat into the sauce and simmer gently on the stovetop for 8–10 minutes to let the flavors meld and the sauce thicken slightly. Taste and adjust seasoning with salt, pepper, or a pinch of brown sugar if you want more sweetness.
  7. 7. Serve: Serve the spicy pulled pork hot. Suggested options: pile on toasted buns for sandwiches, serve over rice, or tuck into tacos with cilantro, lime wedges, and your favorite pickled vegetables. Store leftovers in an airtight container in the refrigerator for up to 4 days.

13. Honey Garlic Chicken

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

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

  • 4 chicken thighs (skinless and boneless)
  • 1 tbsp cornflour
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp vegetable oil
  • 1 tbsp butter (or olive oil if dairy-free)
  • 4 cloves garlic (minced)
  • 3 tbsp honey
  • 1/3 cup chicken broth
  • 1 tbsp soy sauce
  • 2 tbsp green onion (chopped)
  • 1 cup brown rice
  • 6 cups water
  • Pinch of salt

Instructions

  1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
  2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
  3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
  4. Afterward, add butter to the pan and garlic. Lower the heat.
  5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
  6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

14. Healthy Orange Chicken

Easy Orange Chicken Meal Prep 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 containers’]

Enjoy a hearty meal with this healthy orange chicken recipes that is great to make ahead for a busy week.

Ingredients

  • 2 lbs chicken breasts (boneless, skinless)
  • 2 tbsp sesame oil
  • 1 cup orange juice
  • 1/4 cup chicken broth
  • 1/4 cup soy sauce (low sodium)
  • 1 tsp garlic powder
  • 1 tbsp fresh ginger (grated)
  • 1/2 tbsp orange zest
  • 3 tbsp honey
  • 1/2 tsp black pepper
  • chopped green onion
  • 2 tbsp sesame seeds
  • 1 cup rice
  • 1.5 cup water
  • salt and black pepper (to taste)
  • 2 small heads of broccoli

Instructions Chicken

  1. Cut chicken breasts into 1-inch cubes.
  2. In a frying pan, heat up sesame oil and cook the chicken until it’s brown. It will take around 12-15 minutes.
  3. While the chicken is cooking, mix all of the sauce ingredients together in a small bowl.
  4. Remove the cooked chicken and add the sauce to the empty frying pan.
  5. Cook the sauce until it thickens, stirring throughout. It will take around 5-10 minutes.
  6. Add the cooked chicken back into the frying pan and stir all the ingredients together to coat the chicken.*
  7. Sprinkle with chopped green onion and sesame seeds.

Broccoli and Rice

  1. While cooking the chicken, cook the rice. Wash the rice and add it to a saucepan, then pour in the water. Add some salt.
  2. Bring the rice to boil and reduce to simmer for 10 minutes. Make sure you cover the saucepan with a lid. Let it sit for another 10 minutes (make sure you cook the rice as per instructions on the packet).
  3. Fluff your rice and leave it be.
  4. Fill a pot with water and bring to a boil. Add a pinch of salt.
  5. Wash the broccoli, cut away the stems from the crown, and slice your florets into pieces.
  6. Add florets into the boiling water and cook for 3-4 minutes until tender.
  7. Remove and drain your broccoli.

Assemble Meal Prep Bowls

  1. Divide rice into 4 meal prep containers, and divide the orange chicken and broccoli. Your meal prep is ready! Keep in the fridge for up to 3-4 days and reheat before eating.

15. Chicken and Cauliflower Sheet Pan

Sheet Pan Chicken and Cauliflower is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT30M · Total: PT80M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken with cauliflower is spiced, extra rich in flavors, very easy to make, and yummy. The meal is great for meal prep, it’s high in protein, low carb, Paleo, Whole30, gluten-free, and dairy-free.

Ingredients

  • 6 chicken thighs (boneless, skinless)
  • 1/2 cup olive oil
  • 1 tsp turmeric
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/2 tsp cinnamon
  • 1 tbsp ground ginger
  • 4 garlic cloves (minced)
  • 3 tbsp olive oil
  • 2 tsp garlic powder
  • 1 large cauliflower head (or 2 small ones)
  • Parsley (chopped)
  • Dill (chopped)
  • Red onion (thinly sliced)

Instructions

  1. Preheat the oven to 400F.
  2. In a large bowl, mix together olive oil, turmeric, paprika, cumin, cinnamon, ground ginger, and garlic. Coat the chicken in it and leave it for at least 30 minutes.
  3. Rinse and cut your cauliflower head into florets.
  4. In a separate bowl, mix together 3 tbsp olive oil and garlic powder. Toss cauliflower in it until it’s well coated.
  5. Spread the cauliflower on a baking sheet, cover with chicken thighs, and make sure to pour all the oil in to cover some of the cauliflower too.
  6. Roast in the oven for 30 minutes until the chicken is fully cooked.
  7. Garnish with parsley, dill, and red onion.

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. Greek Turkey Meatballs

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

Ingredients

  • 1 lb (450 g) ground turkey
  • 1/2 cup (50 g) plain breadcrumbs or panko
  • 2 tablespoons milk (optional, to moisten breadcrumbs)
  • 1 large egg
  • 1 small yellow onion, finely grated or minced (about 3/4 cup)
  • 2 garlic cloves, minced
  • 1/4 cup (15 g) fresh parsley, finely chopped, plus extra for garnish
  • 1/4 cup (35 g) crumbled feta cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon kosher salt (adjust to taste)
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon lemon zest (from 1 lemon) and 1 tablespoon lemon juice
  • 2 tablespoons olive oil, for frying
  • For the yogurt sauce (tzatziki-style): 1 cup (240 g) plain Greek yogurt, 1/2 cucumber (about 3 oz) grated and drained, 1 small garlic clove minced, 1 tablespoon lemon juice, 1 tablespoon chopped fresh dill or parsley, 1 tablespoon olive oil, salt and pepper to taste
  • Optional to serve: warm pita or cooked rice, lemon wedges

Instructions

  1. 1. Measure and prep all ingredients: grate or finely chop the onion, mince the garlic and parsley, zest the lemon, and grate and squeeze the cucumber for the sauce to remove excess moisture.
  2. 2. Make the yogurt sauce: combine 1 cup Greek yogurt, the drained grated cucumber, 1 minced garlic clove, 1 tablespoon lemon juice, 1 tablespoon chopped dill or parsley, 1 tablespoon olive oil, and salt and pepper to taste. Cover and chill while you make the meatballs.
  3. 3. In a small bowl, mix the breadcrumbs and milk and let sit for 2–3 minutes so crumbs soften.
  4. 4. In a larger bowl combine the ground turkey, soaked breadcrumbs, egg, grated onion, 2 minced garlic cloves, chopped parsley, crumbled feta, dried oregano, lemon zest, 1 tablespoon lemon juice, salt, and pepper. Mix gently with your hands or a spoon until just combined — avoid overworking to keep meatballs tender.
  5. 5. Shape the mixture into uniform meatballs (about 1 to 1 1/4 inch / 2.5–3 cm each). You should get around 14–16 meatballs for 4 servings depending on size.
  6. 6. Preheat the oven to 400°F (200°C). Heat 2 tablespoons olive oil in an ovenproof skillet over medium-high heat. If you don’t have an ovenproof skillet, use a regular skillet and transfer meatballs to a rimmed baking sheet later.
  7. 7. Brown the meatballs in batches, turning so each side gets color, about 6–8 minutes total. They do not need to be fully cooked through at this stage — just nicely browned.
  8. 8. Transfer the skillet to the preheated oven (or arrange browned meatballs on a baking sheet) and bake 10–12 minutes more, or until the meatballs reach an internal temperature of 165°F (74°C) and feel firm but tender.
  9. 9. Remove from oven and let meatballs rest 3–5 minutes. Taste one (carefully) and adjust seasoning if needed — a squeeze of lemon can brighten the flavor.
  10. 10. Serve the Greek turkey meatballs warm with the chilled yogurt sauce, warm pita or rice, and lemon wedges. Garnish with extra chopped parsley or a sprinkle of feta if desired.

18. Salmon Meal Prep with Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

  • 1 lb salmon (450g)
  • 1/2 sweet potato (250g)
  • 2 cups of cauliflower (200g)
  • 2 tbsp olive oil
  • 1 tbsp soy sauce
  • ½ tsp garlic powder
  • ½ tsp ground ginger
  • ½ tsp cumin
  • ½ tsp paprika
  • 1 cup cooked and diced beets (120g)
  • 4 lemon wedges
  • Parsley
  • salt and pepper (to taste)

Instructions

  1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
  2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
  3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
  4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
  5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

19. 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.

20. Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [’12’, ’12 tortilla shells’]

Enjoy Mexican flavors with these healthy chicken sheet pan fajitas. A yummy, flavorful recipe the kids will love! Gluten-free and dairy-free.

Ingredients

  • 2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 tbsp olive oil
  • 1 ½ lbs chicken breasts (boneless, skinless (cut into strips))
  • 3 bell peppers (cut into strips (use whatever colors you want))
  • 1 medium white onion (sliced)
  • 1 lime (juiced)
  • fresh cilantro (chopped)
  • 12 small corn shells
  • sour cream (grated cheese, guacamole, salsa (OPTIONAL))

Instructions

  1. Preheat the oven to 400F and oil the baking sheet.
  2. In a bowl, combine chilli powder, garlic powder, smoked paprika, cumin, salt, black pepper, and olive oil.
  3. Add chicken strips to the baking sheet, cover with the mix of olive oil and spices.
  4. Add in the bell peppers, white onion and toss to combine.
  5. Cook in the oven for around 20 minutes until the chicken is fully cooked.
  6. Squeeze out the lime juice all over the sheet pan and sprinkle over chopped cilantro.
  7. Serve in tortillas.

21. Chicken Corn Bowls

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

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 bowls’]

This flavorful bowl features juicy chicken, sweet corn, and fluffy rice with a zesty dressing. A high-protein, low-calorie meal that’s also gluten-free!

Ingredients

  • 1 lb chicken breast (skinless and boneless, diced)
  • 1 tbsp olive oil
  • 2 tsp paprika powder
  • 2 tsp garlic powder
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • Salt and black pepper (to taste)
  • 1/4 cup sour cream
  • 1 clove garlic (minced)
  • 1/2 tsp paprika
  • 1/2 tsp lime zest (grated)
  • 2 cups cooked basmati rice
  • 1 15 oz can whole kernel corn (drained and rinsed)
  • 1/4 cup feta cheese (crumbled)
  • 1/4 cup cilantro (chopped)
  • 1 lime (cut into wedges)

Instructions Chicken

  1. Place a non-stick skillet over medium-high heat and add olive oil to it.
  2. Once hot, add in the chicken, cover with paprika powder, garlic powder, ground cumin, chili powder, salt and black pepper.
  3. Cook the chicken for 6-8 minutes until it has fully cooked. Flipping the chicken throughout. Remove from heat.

Dressing

  1. In a small bowl mix together all of the dressing ingredients.

Assemble Rice Bowls

  1. Divide rice into 4 bowls. Top up with corn, cooked chicken and then feta cheese.
  2. Drizzle with the dressing, garnish with cilantro and lime wedges on top.
  3. Serve warm or cold.

22. Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep

Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT50M · Total: PT70M · Yield: [‘4’]

Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep is an easy, delicious, filling, and healthy daily lunch or dinner. 

Ingredients

  • 2 sweet potatoes (about 3/4 lb. each) ($1.49)
  • 1 Tbsp cooking oil ($0.04)
  • 1/2 tsp cinnamon ($0.05)
  • pinch cayenne pepper ($0.02)
  • pinch salt ($0.02)
  • 1 tsp smoked paprika ($0.10)
  • 1 tsp brown sugar ($0.02)
  • 1/4 tsp garlic powder ($0.02)
  • 1/8 tsp cayenne pepper ($0.02)
  • 1/4 tsp salt ($0.02)
  • freshly ground pepper ($0.02)
  • 2 boneless, skinless chicken breasts (about 2/3 lb. each) ($6.42)
  • 1 Tbsp cooking oil ($0.04)
  • 1 lb. green beans ($0.99)
  • 1 Tbsp butter ($0.12)
  • pinch salt and pepper ($0.04)

Instructions

  1. Preheat the oven to 400ºF. Wash the sweet potatoes, pat them dry, and prick their skins a few times with a fork. Slice the sweet potatoes in half lengthwise, then place them on a baking sheet. Drizzle the cooking oil over the potatoes, then use your hands to smear the oil over their entire surface (skin and cut sides), leaving a liberal amount of oil on the baking sheet under the potatoes to keep them from sticking.
  2. Place the sweet potatoes with the cut side up, then sprinkle with cinnamon, a pinch of cayenne pepper, and a pinch of salt. Flip the sweet potatoes over so they are cut side down, then roast for 45-50 minutes, or until they are soft all the way through and the juices are caramelized and bubbling out of the holes in the skin.
  3. While the sweet potatoes are roasting, prepare the chicken and green beans. Combine the spices for the chicken in a small bowl (smoked paprika, brown sugar, garlic powder, cayenne, salt, and freshly ground pepper-about 20 cranks of a pepper mill). 
  4. Pat the chicken dry, then sprinkle the spice rub over both sides. Heat a large skillet over medium, then add the cooking oil and swirl to coat the surface. Add the chicken and cook until they are deeply browned on each side and the internal temp has reached 165ºF. Remove the chicken to a cutting board and let it rest.
  5. While the chicken is cooking, prepare the green beans. Add about one inch water to a sauce pot and place a steaming basket in the pot. Add the green beans to the basket, place a lid on top, and place them over medium-high heat. Allow the water to come up to a boil and steam the green beans for 7-10 minutes, or until they are bright green and only slightly softened. 
  6. Remove the green beans from the pot, pour out the water, and place the beans back in the pot without the steaming basket. Add 1 Tbsp butter and allow the residual heat from the beans to melt the butter. Stir to coat, then season with a pinch of salt and pepper.
  7. Slice the chicken breasts into strips. Divide the sweet potato halves, green beans, and chicken between four containers or plates. Serve immediately or refrigerate and reheat later.

23. Chicken Meatballs Meal Prep

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

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

  • 1 lb ground chicken
  • 1/2 cup cheddar cheese (shredded)
  • 4 cloves garlic (minced)
  • 1 tsp Italian seasoning
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1/2 tsp crushed red pepper flakes
  • 1/2 cup fresh parsley (chopped)
  • Salt and black pepper (to taste)
  • 3 tbsp butter (divided)
  • 1/2 fresh lemon (juiced)
  • 1/2 cup chicken stock
  • 1 tbsp Sriracha sauce
  • 2 medium cauliflower heads (grated into rice)
  • Chopped parsley
  • Lemon slices

Instructions Cauliflower Rice

  1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
  2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
  3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

  1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
  2. Roll up 12 meatballs out of the mince and set aside.
  3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
  4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

  1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
  2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

24. Chicken and Farro Meal Prep

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

  • 4 skinless (boneless chicken breasts)
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • 1 tsp ground cumin
  • 1/4 tsp salt
  • 1 tbsp extra-virgin olive oil
  • 1/2 cup parsley leaves
  • 2 garlic cloves
  • 5 tbsp extra-virgin olive oil
  • 1 tsp vinegar
  • 1/2 tsp salt
  • 1 red onion (sliced)
  • 4 small red beets (cooked)
  • 2 cups broccoli
  • 8.5 oz cooked farro (250 g)
  • 2 oranges (peeled and sliced)
  • 1/2 tsp salt
  • Fresh dill (chopped)

Instructions

  1. Chicken
  2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
  3. Salad
  4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
  5. Combine beet wedges with cooked farro and add salt.
  6. Dressing
  7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
  8. Meal Prep
  9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

25. Chicken Burrito Bowls

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

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

  • 2 cups arugula
  • 1 cup grape tomatoes (halved)
  • 7 ounce can corns (drained)
  • 14 ounce can black beans (rinsed and drained)
  • 1 lb chicken breasts
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup basmati rice
  • 1.5 cups water
  • 1 tsp paprika
  • 1/2 tsp cumin
  • 1/4-1/2 tsp cayenne (check notes)
  • 1/4 tsp black pepper
  • 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

  1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
  2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
  3. Remove the chicken from the water. Let it cool down before shredding.

Rice

  1. Rinse your rice using a mesh strainer.
  2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
  3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

  1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

26. Teriyaki Chicken Meal Prep

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

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 meal prep bowls’]

Efficiency meets taste with this teriyaki chicken meal prep. Flavorful, umami, and filling. It’s high protein and dairy-free.

Ingredients

  • 2 tbsp olive oil
  • 2 lbs chicken thighs (skinless, boneless (cut into 1-inch cubes))
  • 1/2 cup soy sauce (low sodium)
  • 2 tbsp rice vinegar
  • 1 tbsp ginger (minced)
  • 4 cloves garlic (minced)
  • 2 tbsp brown sugar
  • 4 tbsp honey
  • 1 tsp sesame oil
  • 1/2 cup water
  • 4 tsp cornstarch
  • Sesame seeds
  • Green onions
  • 1 cup white rice
  • 1.5 cup water
  • salt and black pepper (to taste)
  • 2 small heads of broccoli

Instructions Teriyaki Chicken

  1. Add olive oil to the frying pan and heat it to medium-high heat. Add chicken thighs and cook on both sides until it’s cooked. It will take around 10 minutes.
  2. Combine all the teriyaki sauce ingredients in a bowl. Pour over the chicken and cook until it thickens, stirring throughout to coat the chicken with the sauce. It will take around 5-6 minutes.
  3. Sprinkle the chicken with sesame seeds and green onion

Broccoli and Rice

  1. While cooking the chicken, cook the rice according to the packaging instructions.
  2. Fluff your rice once finished.
  3. Fill a pot with water and bring it to a boil. Add a pinch of salt.
  4. Now, wash the broccoli. Then, cut the broccoli into florets and slice them up so they boil up faster.
  5. Add florets into the boiling water and cook for 3-4 minutes until they are tender. Remove and drain them before serving.

Assemble Meal Prep Containers

  1. Divide the rice into the containers, do the same with broccoli and then chicken. Your meal prep bowls are ready! Keep in the fridge for 3-4 days, and enjoy! Eat it cold or heated up.

27. Salsa Shredded Chicken

Salsa Shredded Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘2’, ‘2 meal prep bowls’]

Try these high protein salsa shredded chicken meal prep bowls and have your high protein meals ready for the week to come. Bring those Spanish flavors into your kitchen!

Ingredients

  • 3 boneless (skinless chicken breasts (1lb, 450g))
  • 16 oz mild salsa sauce (450g)
  • 1/2 cup chicken broth
  • 1 tsp chili powder
  • 1 tsp paprika powder
  • 1 lb cauliflower floret (450g)
  • ½ tsp salt
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 green bell pepper
  • 1 tbsp olive oil
  • Pinch of salt

Instructions

  1. Take out your chicken breasts and add them to a pot. Pour in the chicken broth and salsa sauce. Add paprika and chili powder. Give it a stir.
  2. Cover the pot with a lid and bring it to boil. Once that’s done, lower the heat and let it simmer for 30 minutes.
  3. Preheat the oven to 425F (220 C). Cut all the bell peppers into ½ inch (1.3 cm) thick strips. Afterward, place them on a baking sheet and spray them with olive oil. Make sure it covers the peppers well and sprinkle a little bit of salt. Then, roast in the oven for 20-25 minutes until slightly browned.
  4. While chicken is boiling and peppers are baking, take out your cauliflower floret. Wash it and break it apart. Shred-it in the food processor and let it steam for around 10 minutes. Add some salt to your taste once finished.
  5. Once the chicken has simmered for 30 minutes, shred it with forks inside the pot and give it a stir afterward. Turn off the heat.
  6. Once all the cooking is finished, salt the cauliflower and add it into the food storage containers. Divide all the portions in half and add chicken followed roasted pepper into the container.
  7. You can store this meal prep in a fridge for up to 4 days. Glass containers tend to keep the food fresh for longer.

28. Chicken with Sweet Potatoes

Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT37M · Total: PT172M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken dinner is yummy, nutritious, and easy to make. A perfect Whole30, dairy-free, and gluten-free meal for the whole family.

Ingredients

  • 4 chicken breasts (skinless, boneless)
  • 3 tbsp olive oil
  • 6 cloves garlic (minced)
  • 1 tsp cinnamon
  • 1 tsp sea salt
  • ½ tsp black pepper
  • 4 cups Brussels sprouts (halved)
  • 1 large sweet potato (peeled and cut into ½-inch cubes)
  • 2 red onions (cut into chunks)
  • 2 medium apples (sliced into 1-inch pieces)
  • fresh parsley (chopped)

Instructions

  1. Preheat the oven to 425F.
  2. In a bowl, mix 2 tbsp olive oil with garlic, cinnamon, 1/2 tsp sea salt, and 1/4 tsp black pepper.
  3. Add in chicken breasts and cover them with the rub we’ve just mixed up. Set aside for at least 2 hours.
  4. Chop the veggies as suggested and place Brussels sprouts, sweet potato, red onion, and apple slices on a large baking sheet.
  5. Drizzle the veggies with another 1 tbsp of olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Toss to coat them and spread them evenly on the baking sheet.
  6. Bake vegetables in the oven for 15 minutes.
  7. Remove from the oven, toss the veggies, and place chicken on top of them.
  8. Cook for another 20-22 minutes until the chicken is fully cooked and veggies caramelized.
  9. Sprinkle with chopped parsley before serving.

29. Herb Chicken with Couscous

Baked Herb Chicken Breasts with Couscous Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘4’, ‘4 meal prep bowls’]

Baked herb chicken breasts with couscous is a cheap meal prep that’s nutritious and filling. It’s packed with protein and fiber, and, on top of that, full of flavors! A great option for packable lunch!

Ingredients

  • 2 zucchini
  • 2 red bell peppers
  • 1 yellow bell pepper
  • 2 red onions
  • 8 cloves garlic (peeled)
  • 1 cup couscous
  • 1.5 cups vegetable broth
  • 1 cup parsley (chopped)
  • 2 Tbsp olive oil
  • pinch of salt and black pepper
  • 4 boneless (skinless chicken breasts (2 lbs))
  • 3 Tbsp olive oil
  • 2 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp garlic powder
  • 1/4 tsp salt
  • pinch of pepper

Instructions

  1. Couscous with Roasted Vegetables
  2. Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
  3. Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
  4. Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
  5. Baked Chicken Breast
  6. While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
  7. Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
  8. Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
  9. Final Steps
  10. Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
  11. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.

30. Stir-Fried Pork Meal Prep

Stir-Fried Pork Meal Prep With Ginger and Soy is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

These stir-fried pork meal prep bowls will bring Asian flavors into your home. High in protein, dairy-free and only 400 calories per box.

Ingredients

  • 9 oz pork tenderloin (250g, cut into chunks)
  • 1 tsp cornflour
  • 2 tbsp dark soy sauce
  • 2 tbsp olive oil
  • 2.5 oz green beans (75g)
  • 1 red pepper (deseeded and sliced)
  • 1 yellow pepper (deseeded and sliced)
  • 1 green pepper (deseeded and sliced)
  • 2.5 oz snow peas (75g)
  • ½ oz fresh root ginger (75g, finely chopped)
  • 2 garlic cloves (minced)
  • 4 spring onions (cut into short lengths)
  • black pepper
  • 2 tbsp of water

Instructions

  1. Cut the pork into chunks and remove all the fat on the meat. Mix cornflour with 2 tbsp of cold water.
  2. Add 1 tbsp olive oil to the frying pan, heat it up and add the pork. Stir-fry for 2 minutes until the meat is lightly brown but not fully cooked.
  3. Remove the pork and add another tablespoon of olive oil to the frying pan. Slice the peppers and add them to the pan. Afterward, add in the green beans.
  4. Cook for 2 minutes and add snow peas. Add ginger, garlic and spring onions and stir-fry.
  5. Now return the pork to the frying pan, add in soy sauce, and the mixture of cornflour and water. Cook for another 2-4 minutes until the meat is fully cooked and the sauce thickened up.

31. Greek Sheet Pan Chicken Dinner

Greek Sheet Pan Chicken Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 plates’]

Bring greek flavors into your kitchen with this quick Greek sheet pan chicken dinner. It’s low carb and gluten-free, on top of it all, family-friendly!

Ingredients

  • 1 lb chicken breasts (diced)
  • 1 red pepper (diced)
  • 1 green pepper (diced)
  • 1 yellow pepper (diced)
  • 1 zucchini (sliced)
  • 1 red onion (sliced)
  • 2 tbsp olive oil
  • 2 tbsp fresh lemon juice
  • 6 cloves garlic (minced)
  • 1 tbsp dried oregano
  • 1 tbsp dried parsley
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 cup feta cheese (crumbled)

Instructions

  1. Preheat the oven to 400F.
  2. Add the chicken and veggies into a large sheet pan. Top them up with olive oil, lemon juice, garlic, oregano, dried parsley, salt, and black pepper.
  3. Toss all the ingredients to combine well and bake in the oven for 20 minutes until the chicken is fully cooked.
  4. Remove from the oven and top up with crumbled feta cheese before serving.

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.

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Nick Garcia is the creator of Clean Eating, Smart Living, a lifestyle destination covering food, home, wellness, and everyday style. After years of navigating fad diets, cluttered spaces, and an overflowing closet, Nick set out to build a simpler, more intentional way of living. What started as a clean-eating journal has grown into a full lifestyle brand rooted in one idea: that small, practical changes add up to a life that feels genuinely good. When Nick isn't testing recipes or reorganizing a kitchen cabinet for the third time, you'll find him hunting for the perfect capsule wardrobe piece or sharing wellness habits that actually stick. Follow along for real ideas, honest takes, and a little inspiration across every corner of daily life.

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