These high protein meal prep recipes make lunches and dinners easier, with at least 40g of protein per serving and plenty of variety beyond chicken, rice and broccoli. You'll find easy pasta dishes, simple rice bowls, cold lunches and slow cooker meals you can get cooking while you tackle everything else.
I've been meal prepping for 13 years, and between work, training and everything else, I need meals that earn their spot in the fridge. Protein is something I prioritise for my gym goals, but lunch still needs to taste good a couple of days after I've cooked it.
This collection builds on my high protein chicken recipes with beef, pork and tuna options so you can mix things up. These are recipes I've tested with meal prep in mind, including how they store and reheat, which ones work cold and where freezing makes sense.
Easy high protein recipe ideas
1. Mediterranean chicken couscous bowl (54g)
Rotisserie chicken does most of the work in these Mediterranean couscous bowls, with pearl couscous, crisp vegetables and a homemade garlic tzatziki dressing. They're served cold, so you can grab lunch from the fridge and skip the office microwave queue.
2. Balsamic chicken with roasted veg and orzo (45g)
Chicken breast coated in balsamic vinegar, oregano and lemon roasts alongside Mediterranean vegetables before being combined with orzo and feta. This chicken and orzo meal prep gives you plenty of flavour without a complicated cooking process, and the pasta catches all those roasting juices.
3. Beef fried rice (46g)
Beef mince fried rice is a useful way to turn leftover rice, lean beef mince, eggs and frozen vegetables into a few proper meals. There's a generous amount of beef alongside the rice, and you can swap the vegetables for whatever needs using up before your next grocery shop.
4. Beef taco rice bowl (41g)
When a takeaway taco bowl barely touches the hunger, these ground beef taco rice bowls let you build a lunch that actually suits your appetite. Seasoned beef mince and rice make the base, then you can mix and match your toppings (there's always extra guac on mine and extra chilli on Zak's)
5. Black pepper chicken (43g)
A punchy homemade black pepper sauce brings chicken breast, capsicum and onion together in about 30 minutes. Add this easy black pepper chicken stir fry to your lunch prep rotation when you want something with plenty of flavour and a sauce made from pantry staples.
6. Chicken bacon mushroom risotto (41g)
Creamy risotto doesn't need a generous pour of heavy cream to earn a place in your meal prep. Chicken thighs, crispy bacon and mushrooms bring plenty of savoury flavour to this chicken risotto, making it a cosy dinner with leftovers worth packing away.
7. Chicken Caesar pasta salad (42g)
Shredded chicken, crispy bacon, boiled eggs and pasta make this Caesar pasta salad substantial enough for lunch. The homemade dressing uses mostly Greek yoghurt, giving you that creamy Caesar flavour in a cold meal prep you can take straight to work.
8. Cajun chicken pasta (45g)
This one pot creamy cajun pasta is a flavour explosion waiting to happen. Tender chicken is cooked with a blend of Cajun spices, then simmered with creamy tomato sauce, vegetables and your favorite pasta all in one pot! It's a quick and easy weeknight meal with a kick!
9. Chicken breast pad thai (43g)
Chicken pad thai is one of the Thai takeaway recipes that I always gravitate toward, but when it's got a $30 pricetag on it, I definitely think twice. That's why I have a whole host of high protein Asian recipes to kick those cravings while still giving you flavour packed lunches.
10. Teriyaki beef noodles (41g)
This teriyaki beef noodle stir fry combine tender strips of beef, long-life noodles (because they're better for leftovers) and a homemade teriyaki sauce. It's ready in about 20 minutes and is packed with extra veggies to keep it satisfying all week (plus, it's even a freezer friendly recipe (but follow my tricks!)
11. Slow cooker chicken paprikash (43g)
This crockpot chicken paprikash is made with a creamy paprika sauce (without the heavy cream), chicken breast and plenty of red capsicum (or red bell pepper if you're from the Americas). I've designed this version specifically for meal prep, with a short slow-cooker time for the chicken breast and enough sauce and vegetables to still taste good after a couple of days in the fridge.
12. Baked chicken gnocchi with pesto (44g)
This chicken pesto gnocchi bake is your weeknight hero-no heavy cream, just homemade basil pesto, chicken, and veggies (tomatoes, zucchini, eggplant) all roasted in one pan.
13. Chicken satay noodles (44g)
This chicken satay noodle stir fry recipe is an easy 30 minute meal prep recipe. With a creamy peanut satay sauce (no coconut milk needed) and simple ingredients, it's a great option for busy weeknights and I've made it extra meal prep friendly with the use of dried noodles.
14. Big mac inspired pasta salad (45g)
This big mac pasta salad is a cold meal prep pasta salad made with lean beef mince, lettuce, pickles, cheese and a lighter burger sauce. It's easy, balanced and ideal for lunches, office days or nights when you need something ready to go. Unlike fast food, this version gives you more protein while keeping the flavours.
15. Tuna capers pasta (45g)
My partner swears he hates heated canned tuna (cue dramatic nose scrunch), but even he admitted this zucchini tuna pasta SLAPS (Gen Z, is that how I use it?) - so I can obviously guarantee this is good. It's light, zesty, and somehow makes canned tuna feel fancy. Bonus: it actually tastes just as good cold the next day!
16. Chicken spinach mushroom pasta (49g)
This creamy chicken mushroom spinach pasta gives you the comfort of a creamy restaurant-style pasta without pouring heavy cream into the pan. This pasta meal prep it combines chicken breast, browned mushrooms and spinach with pasta cooked directly in a creamy milk and parmesan sauce.
17. Gochujang chicken pasta (40g)
This creamy gochujang chicken pasta is a spicy Korean-inspired pasta dish made with chicken breast, gochujang paste, soy sauce and a creamy sauce without heavy cream. It's ready in under 30 minutes and works well for meal prep because the sauce reheats better than most creamy pasta dishes.
18. Hoisin beef and cabbage with rice (41g)
This beef mince and cabbage stir fry combines lean minced beef, green and purple cabbage and a sweet-savoury hoisin sauce. This is exactly the type of recipe I gravitate towards for a 30-minute meal prep: one pan (plus rice cooker), minimal chopping and flavours that still hold up after a couple of days in the fridge.
19. Chicken breast pad see ew (44g)
This chicken pad see ew is a homemade Thai noodle dish made with wide rice noodles, chicken breast, bok choy, mushrooms and a savoury sweet sauce that clings to every noodle. Unlike takeaway versions that can be overly oily and loaded with sugar, this version keeps all the fakeaway vibes while being a bit lighter and more balanced without losing the flavour.
20. Teriyaki chicken poke bowl (41g)
This teriyaki chicken poke bowl has all the vibrant flavours of summer wrapped up in a delightful mix of colourful vegetables and fresh mango pieces. Poke bowls can be mix-and-matched to suit the vegetables you have in the fridge, and the flavours you know and love - but I will definitely try to convince you that this teriyaki marinade on the chicken is the best ?
21. Crockpot beef goulash (40g)
This slow cooker beef goulash is a hearty paprika-rich stew made with tender beef, potatoes, and vegetables simmered low and slow. It's a true set-and-forget meal that works for meal prep because the flavours deepen overnight and portions reheat well. Unlike many American-style versions, this one leans closer to traditional Eastern European flavours but with ingredients you'll find in the grocery store.
22. Slow cooker beef taco soup (40g)
I wanted something that was a little more cosy for a winter-themed meal prep which is why I created this taco soup. Originally it was made in a dutch-oven on the stove (which I've still provided the option to do), but because I'm falling more and more in love with my slow cooker, I decided to adapt this recipe. It makes more serves and as it's freezer-friendly, it means I can have some for other weeks when I need a bit of a Plan B option.
23. Chicken zucchini pasta (46g)
Chicken zucchini pasta is the ultimate weeknight hack for busy schedules-quick to cook, affordable, and surprisingly comforting. With caramelized zucchini transforming into a rich, silky sauce, this recipe turns simple ingredients into an easy pasta meal prep.
24. Crockpot beef stroganoff (40g)
This slow cooker beef stroganoff combines fall-apart chuck steak, mushrooms and a creamy Greek yogurt sauce with Worcestershire and English mustard (because I've found that Dijon loses a bit of the oomph in the slow cooker). It makes eight servings with minimal hands-on cooking so it works for a winter weeknight dinner with some freezer-friendly leftovers for future you.
25. Creamy chicken and mushroom with mash (51g)
This creamy mushroom chicken with mash and beans is the kind of recipe that makes people think you're a fancy home chef… but joke's on them because it's ridiculously easy. With my sneaky meal prep tips, it holds up like a champ for leftovers!
26. Teriyaki chicken noodle meal prep (41g)
These teriyaki chicken noodles combine chicken breast, noodles, bok choy, carrots and a glossy homemade teriyaki sauce. The four portions are ready in 25 minutes and taste great hot or cold making it perfect for an easy dinner and cold for lunches through the week. Unlike many takeaway versions, this one is lighter, packed with vegetables and lets you control the sweetness and saltiness of the sauce.
27. Baked Greek chicken with rice (43g)
This Greek chicken rice bake brings chicken breast, rice, vegetables, kalamata olives and Greek seasoning together in one baking dish. I tested this dump and bake meal with meal prep in mind, swapping my usual jasmine rice for basmati after finding the grains held their shape better when reheated.
28. Slow cooker Mexican chicken (43g)
Between busy work weeks, endless errands, and juggling family life, cooking from scratch sometimes feels impossible. But this crockpot Mexican chicken recipe is your new weeknight hero. It's the kind of meal that practically cooks itself while you get on with life and then rewards you with juicy, shredded chicken bursting with flavour.
29. Chicken macaroni pasta salad (42g)
This chicken macaroni pasta salad combines tender shredded chicken, elbow macaroni, and crisp vegetables in a creamy mustard yoghurt dressing. It's a light and refreshing twist on the classic creamy chicken pasta salad, perfect for serving cold as a healthy lunch or side dish.
30. Spaghetti bolognese with vegetables (45g)
Every Tuesday after sport I'd come home to a big pot of "spag bol" on the stove. My spaghetti bolognese with vegetables recipe is inspired by what my parents made me growing up with my Dad's secret ingredient. But because I'm a fan of meal prepping, I've also included lots of freezer-friendly tips for batch prepping.
31. Greek chicken rice bowl (53g)
If you're tired of the same old meal prep options, this Greek chicken rice bowl with olives is here to shake things up. It's not just your boring old chicken, veg and rice - it's packed with tender marinated Greek yogurt chicken, fresh veggies (including punchy olives), and tangy tzatziki, this Mediterranean-inspired dish will have you looking forward to your lunch all week long!
32. Honey garlic chicken noodles (47g)
This honey soy chicken noodles recipe is a sweet-savoury stir fry made with tender chicken breast, vegetables, and long-life noodles tossed in a glossy honey soy garlic sauce. It's quick enough for a weeknight dinner but also perfect for meal prep because the flavours deepen overnight, the noodles hold their texture, and can be eaten as a cold work lunch if you don't have access to a microwave!
33. Kung Pao Chicken (41g)
This easy Kung Pao chicken is a Chinese-inspired stir fry made with tender chicken breast, crisp vegetables, peanuts and a sticky homemade sauce. Unlike an authentic Kung Pao, this version uses black pepper and ground coriander instead of Sichuan peppercorns. It's still ready in 30 minutes, but it's more accessible for a weekly meal prep as you don't need to go to a specialty Asian store.
34. Spicy beef and pork meatballs (41g)
Every couple of weeks Zak asks me to make meatballs and he loves them spicy! These spicy pork & beef meatballs with rice are a winner because it makes a huge batch so he can have them for meal prep during the week, and there's a heap left in the freezer for those busy weeknights when you don't feel like cooking.
35. Honey soy chicken (44g)
I absolutely love this honey soy chicken meal prep as a lean protein lunch. My version uses chicken breast bites for affordability, and the sticky glaze is on par with the Woolies honey soy chicken wings - but because it's served as a rice bowl, there's no sticky fingers!
36. Sticky beef rice bowl (42g)
This honey soy beef rice bowl is one of my new favourite Asian-inspired stir fry recipes with this drinkable sweet-salty honey soy sauce. It's fast enough for a weeknight dinner and tastes even better the next day for meal prepping. Mince even includes some sneaky hidden veg soaked into the sauce.
37. Cajun chicken orzo bake (42g)
This creamy cajun chicken orzo bake with sundried tomatoes gives "marry me" vibes. With no heavy cream, it holds up a bit better for meal prep the next day and the orzo (or risoni in Australia) soak up all the flavour!
38. One pot sundried tomato chicken pasta (46g)
This creamy sundried tomato pasta with chicken is made in one pot with a pasta sauce made without cream. The sundried tomatoes are definitely a favourite as you can use the oil from the jar to cook the chicken and veggies giving it extra flavour.
39. Satay chicken salad (50g)
This peanut satay chicken salad is made with a homemade satay sauce without coconut milk before being added to a fresh crunchy salad with some leftover chicken. It's quick to assemble and perfect for a summer meal prep!
40. Orange chicken and rice (41g)
If you've noticed, I like my Asian takeaway recipe vibes that are made suitable for meal prep and this orange chicken is perfect if you've got some spare oranges around. With a soy, garlic, orange inspired sauce and no deep frying, this orange chicken with rice and vegetables is the perfect chicken and rice recipe to add to your rotation.
41. Chicken fried rice with pineapple (40g)
This pineapple chicken fried rice is the perfect mix of sweet, savoury, and a little spicy. The addition of pineapple gives this a very summery feel, plus the rest of the ingredients are pantry staples making it really weeknight friendly!
42. Cashew chicken stir fry with vegetables (45g)
I have made this cashew chicken with rice more times than I can count, and for more people than I can count. It's always had rave reviews and the sauce is something out of a magic show I swear.
43. Satay chicken rice bowl (46g)
This chicken satay and rice bowl is a flavour-packed meal prep made with tender chicken breast, creamy peanut satay sauce, fluffy rice, and vegetables. It's a 30-minute recipe making it perfect for weeknights and the sauce keeps the chicken moist for a meal prep.
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