Because cooked seafood has a shorter refrigerator storage window than some other meal-prep components, plan salmon portions for the earlier days of your meal-prep schedule or freeze portions for later use. USDA guidance says cooked fish and seafood can generally be refrigerated for 3–4 days.
4. High Protein Chicken Pasta
Pasta can absolutely be part of a protein-focused meal-prep routine.
The key is building the meal around a substantial protein source and adding vegetables and a flavorful sauce.
Ingredients
- 12 oz whole-wheat or regular pasta
- 1½ lb chicken breast
- 1 tablespoon olive oil
- 2 garlic cloves
- 2 cups cherry tomatoes
- 2 cups spinach
- 1 cup tomato sauce
- ½ cup grated Parmesan
- 1 teaspoon Italian seasoning
- Salt and black pepper
Preparation
Cook the pasta according to the package directions.
Drain and set aside.
Season the chicken with Italian seasoning, salt, and pepper.
Heat olive oil in a large skillet.
Cook the chicken until fully cooked and lightly golden.
Remove it from the skillet and allow it to rest.
Add garlic and cherry tomatoes to the skillet.
Cook until the tomatoes begin to soften.
Add tomato sauce and spinach.
Stir until the spinach wilts.
Return the chicken to the skillet.
Add the cooked pasta and Parmesan.
Toss everything together.
Divide into meal-prep containers.
Make It More Interesting
Use different sauces throughout the week.
Try:
- Tomato basil sauce
- Pesto
- Garlic yogurt sauce
- Roasted red pepper sauce
5. High Protein Egg and Potato Breakfast Bowls
Meal prep doesn’t have to stop at lunch and dinner.
These breakfast bowls are a convenient option when you want a cooked breakfast ready to go.
Ingredients
- 8 large eggs
- 2 cups egg whites
- 1½ lb potatoes
- 1 red bell pepper
- 1 small onion
- 2 cups spinach
- ½ cup shredded cheese
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and black pepper
Preparation
Preheat the oven to 425°F (220°C).
Cut the potatoes into small cubes.
Toss them with olive oil, paprika, salt, and pepper.
Spread them on a baking sheet and roast until golden and tender.
Meanwhile, sauté the onion and bell pepper.
Add the spinach and cook until wilted.
Whisk the eggs and egg whites together.
Cook them gently in a large non-stick skillet.
Combine the cooked potatoes, vegetables, and eggs.
Divide between containers.
Add a small amount of shredded cheese to each portion.
Serving Ideas
Serve with:
- Fresh fruit
- Avocado
- Salsa
- Greek yogurt
- Fresh herbs
6. High Protein Turkey Meatball Meal Prep
Turkey meatballs are incredibly versatile and can be served with pasta, rice, roasted vegetables, or salad.
Ingredients
- 2 lb lean ground turkey
- 1 egg
- ½ cup breadcrumbs
- 2 garlic cloves, minced
- ¼ cup chopped parsley
- 1 teaspoon Italian seasoning
- ½ teaspoon paprika
- ½ cup grated Parmesan
- Salt and pepper
For serving:
- Cooked rice or pasta
- Roasted zucchini
- Broccoli
- Tomato sauce
Preparation
Preheat the oven to 400°F (200°C).
Combine the ground turkey, egg, breadcrumbs, garlic, parsley, Italian seasoning, paprika, Parmesan, salt, and pepper in a large bowl.
Mix gently until combined.
Avoid overmixing because this can make meatballs dense.
Shape the mixture into evenly sized meatballs.
Place them on a lined baking sheet.
Bake until thoroughly cooked.
Prepare your chosen sides while the meatballs cook.
Divide rice or pasta between containers.
Add meatballs and vegetables.
Spoon tomato sauce over the top or pack it separately.
Variation
Use the meatballs in:
- Mediterranean bowls
- Pasta
- Wraps
- Sandwiches
- Salad bowls
7. High Protein Chicken Burrito Bowls
A burrito bowl is one of the easiest meal-prep combinations because every component can be prepared separately.