Planning your meals during the week doesn’t have to be difficult. Keeping that in mind, here are 8 new meal prep options that are fridge stable for 5 days and have 25g or more protein per serving. They are also great beginner options.
1. Chicken and Rice Meal Prep Bowls
This meal prep option boasts seasoned chicken thighs and your choice of rice and roasted veggies.
In addition to being easy to make, it really does improve after sitting in the fridge overnight.
A moist chicken thigh goes a long way to enhance the chicken.
Hitting the chicken thigh with seasoning is a must, and at a minimum, you should let it rest for a minute before slicing.
Prep time: 10 minutes | Cook time: 25 minutes | Servings: 4 | Protein: 38g per serving
Ingredients
- 1.5 lbs of chicken thighs
- 2 cups long-grain white rice
- 2 cups broccoli florets, cut into bite-sized pieces
- 1 cup of shredded carrots
- 2 teaspoons of olive oil
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- 1 teaspoon of smoked paprika
- 1 teaspoon of dried oregano
- Salt and black pepper to taste
- Half a lemon
Isructions
Step 1
Get the rice cooking according to the instructions provided on the packet.
It’ll be done when the chicken comes out.
Set your oven to 400° F with a sheet of parchment.
While everything is cooking, make sure to get the oven reset because the rice’ll be done when the chicken comes out.
Add 1 tbs of olive oil, garlic powder, onion powder, smoked paprika, oregano, salt, and black pepper into the bowl with the chicken thighs.
Make sure to coat it all evenly to ensure all of the chicken is covered.
When all of the chicken thighs are coated, place them on half of the cookware sheet while making sure that they are spaced apart.
With the other tbs of olive oil and a sprinkle of salt, coat the broccoli and shredded carrots and place them on half of the cookware sheet.
Only do a single layer of thickening otherwise.
Let it all roast in the oven between 22 and 25 minutes.
Step 2
For the chicken, you can get a meat thermometer to check that it is 165degrees and the juice is clear to ensure that it is done.
For the veggies, they should be done when they are all tender and a little bit caramelized.
After everything is done in the oven, cover the part of the cookware with chicken hooked then, then chop it into bite-sized pieces.
Along with all the meal preparations, split all the chicken and veggies evenly on the rice into four containers. Keep the lids off and let everything cool down to the normal temperature, then seal and place it in the fridge.
2. Ground Turkey Taco Bowls
Turkey is a little less beefy than some other options while also being a little smokier than beef, and it works great with cumin-smoky seasonings.
Pack some of that beefy turkey and black bean mixture with a rice layer, and you can grab a taco bowl lunch all week from the fridge.
Prep Time: 8 minutes | Cook Time: 20 minutes | Servings: 4 Protein: approx. 36g per serving
Ingredients
- 1.5 lbs turkey (93/7)
- 1 can (15 oz) black beans
- 2 cups long-grain white rice
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon (spicy) cayenne pepper
- 1/4 cup salsa or some diced canned tomatoes
- juice of (1) lime
- and then salt and pepper to taste as well
Instructions
Step 1
Put the turkey into a skillet and then place the skillet on the stove, and then turn the stove to the medium-high setting.
Once the oil is hot, it is easy to eat from the skillet.
Use a wooden spoon or spatula to break up the turkey into little crumbles.
Try not to disturb it too much.
Using a spoon, ladle, or basin, you will be the last one to remove the meat from the vessel.
If needed, you can tip the vessel to remove any remaining liquid, or you can use a colander to remove any liquid.
Reduce the heat to medium.
Add the cumin, chili powder, smoked paprika, garlic powder, (if using) cayenne, salt, and pepper directly to the pan.
Stir to combine so the turkey is covered with all of the spices.
Step 2
Add the salsa or diced tomatoes and 2 tablespoons of water, then stir. Let the mixture simmer for 3 to 4 minutes.
This will evaporate some of the liquid, and the turkey will soak up the flavor.
Add the drained black beans to the skillet and stir to combine.
Squeeze the lime juice over the top, stir once more, and cook for 2 more minutes to heat the beans through.
If necessary, season with more salt.
Add the cooked rice to 4 of the meal prep containers.
Generously spoon the turkey and bean mixture over each.
If desired, top with fresh cilantro.
Seal the containers once the food is cool.
3. Baked Lemon Herb Salmon with Roasted Broccoli
Salmon is an easy protein to cook, and baked with lemon, garlic, and herbs, it comes out great every time. Along with crispy roasted broccoli, this meal prep is a bit fancy with little to no effort.
Time: 30 minutes |Servings: 4 |Protein: 42g per serving
Ingredients
- 4 salmon fillets
- 4 cups broccoli
- 3 garlic cloves
- 3 tbsp olive oil
- 1 lemon
- 1 tsp dill
- 1 tsp parsley
- 1/2 tsp garlic powder
- black pepper
- salt to taste
Instructions
Step 1
Set oven to 400 degrees F.
Place salmon in the fridge.
While the oven preheats, cover the salmon with a paper towel and dry it thoroughly.
Putting in dry salmon will lead to a more even roast, and even salmon will help with the texture.
Combine 1.5 tbsp of the olive oil and 1.5 tbsp of the minced garlic, the dry dill, the dry parsley, and the garlic powder in a small bowl.
Mix to prepare a thick paste and set aside.
Cover the broccoli in the last of the olive oil and give it a generous pinch of salt and, if you’re using it, coat it in red pepper flakes.
Step 2
After that, place it in a single layer on one side of the baking tray, making sure there are no overlapping broccoli florets.
Place the salmon on the other side of the tray.
Spread the herb paste evenly on each fillet.
Add some black pepper and salt to each piece and then place 1-2 lemon slices on top.
Roast for 16 to 20 minutes.
Salmon cook times will be closer to 16 minutes for thinner fillets.
Salmon are done roasting when they easily flake apart from gentle pressure with a fork.
Broccoli should be roasted until golden brown and crispy on the edges.
Once everything is done cooking, remove the tray from the oven and squeeze the other lemon half onto the salmon.
Allow cooling before dividing everything into 4 containers. Salmon will be paired with its portions of roasted broccoli.
Refrigerate everything once cool.
4. Greek Yogurt Chicken Salad
Dressings that are heavy in mayonnaise have been replaced in this dish.
Chicken breast is combined with plain Greek yogurt that is typically used as dressing, which provides protein and enhances flavor with a creamier and zestier profile.
This meal works great in whole wheat wraps, on top of salad greens, or right out of the container with some crackers.
Prepare this dish once, and lunches are done for the week!
Prep time: 12 minutes | Cook time: 18 minutes | Servings: 4 | Protein: approximately 33g per serving
Ingredients
- 1.5 lbs boneless, skinless chicken breasts
- 3/4 cup plain full-fat Greek yogurt
- 2 celery stalks, finely diced
- 1/3 cup red onion, finely diced
- 1/3 cup dried cranberries or halved seedless grapes
- 1/4 cup slivered almonds or roughly chopped walnuts
- 2 teaspoons Dijon mustard
- 1 teaspoon garlic powder
- 1/2 teaspoon dried dill
- Salt and black pepper to taste
- Fresh parsley or chives for finishing (optional)
Instructions
Step 1
Fill a medium pot with enough water to fully submerge the chicken breasts and add a generous pinch of salt.
Bring to a full boil over high heat, then add the chicken.
Reduce the heat immediately to a gentle simmer so the water is just barely bubbling to avoid boiling water, as this will make the chicken tough and dry.
Poach the chicken for 15 to 18 minutes, depending on the thickness of the breasts.
The chicken is done when it is no longer pink in the center and reads 165 degrees F internally.
After 10 minutes, remove the chicken from the water, place it on a cutting board, and let it rest and cool. Once cool, use two forks to shred the meat by pulling in opposite directions.
If you want a chunkier texture, chop it into small cubes instead.
Step 2
All the ingredients, including the Greek yogurt, Dijon mustard, garlic powder, dried dill, and some salt and black pepper, should be put into a large mixing bowl.
Mix it until it’s smooth and there are no visible ingredients.
Place the chicken, diced celery, and red onion, as well as the cranberries, grapes, and almonds in the bowl.
Using a spatula, gently fold the ingredients together until all of the chicken is coated in the dressing.
If you want to adjust the amount of salt or mustard, do so to your preference.
After separating the salad into 4 airtight containers, place them into the refrigerator.
The ingredients are best fresh, as the salad is often put together the day before.
5. Spinach and Feta Egg Muffin Cups
These are baked omelets. They are fluffy cups of eggs with spinach, garlic, and crumbled feta.
They are extremely easy to grab and go, and are a great breakfast option.
They are very easy to prepare in under 30 minutes, and baking a full tin on a Sunday will prepare your mornings all week without compromising on flavor.
Prep Time: 8 Minutes Cook Time: 22 Minutes Servings: 6 (2 cups each) Protein: approx. 16g
Ingredients
- 10 eggs
- 1/4 cup milk (any type is acceptable)
- 2 cups fresh baby spinach, roughly chopped
- 1/2 cup feta cheese, crumbled
- 1/3 cup red bell pepper, chopped small
- 2 cloves of garlic
- 1/2 tsp onion powder
- (as desired) Salt and pepper
- (For greasing the tin) Cooking spray
Instructions
Step 1
Your oven needs to be preheated to 375 degrees.
You’ll spray every cup of a standard 12-cup muffin tin, including the flat space in between each cup.
The more spray, the better, and be sure to cover every corner to prevent the egg cups from sticking and make them easier to take out.
Add the 10 eggs to a bowl. Don’t forget the milk, garlic, onion powder, a pinch of salt, and cracks of pepper.
Whisk. Don’t forget to add some air; this will make the egg cups light and fluffy.
Take the pepper, spinach, and egg mixture and divide it into 12 parts.
Each muffin cup should be filled 1/3 to halfway full of the solid fillings.
Carefully pour the egg mixture into each cup 3/4 full.
The eggs will puff up and can cause them to overflow if they are filled to the top.
Step 2
Gently put the tin into the oven, and set the timer for 20 to 22 minutes.
You’ll know the egg cups are ready when the centers are completely set, not jiggly, and are lightly golden on top.
Do not open the oven door before the 20-minute timer goes off, as the cups will deflate.
Take the tin out and cool for 5 minutes.
Use a thin butter knife and then slide around the edge of the cup to loosen them and lift them out.
Place in an airtight container and in the morning, reheat 2 to 3 cups in the microwave for about 45 seconds.
6. Black Bean and Sweet Potato Power Bowls
Another example of high protein meal prep without the need for chicken. Sweet potato cubes, black beans, and a tahini dressing are combined in a bright and happy bowl. A plant-based meal that will even satisfy meat lovers.
Preparation: 12 minutes | Cooking: 28 minutes | Servings: 4 | Protein: approximately 26g per serving
Ingredients
- 2 large sweet potatoes, peeled and cut into 1-inch cubes
- 2 (15 oz.) cans black beans, drained and rinsed
- 2 cups dry quinoa, cooked
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and black pepper to taste
For the tahini dressing:
- 3 tablespoons tahini
- Juice of 1 lemon
- 1 small clove of garlic, finely minced
- 2 to 3 tablespoons warm water
- Salt to taste
Instructions
Step 1
Preheat the oven to 425 degrees and grab a large baking sheet and some parchment paper.
Try to cut the sweet potatoes into uniform 1-inch cubes and make them as uniform as possible to keep cooking time the same for all of them.
Place the sweet potato cubes into a bowl and drizzle olive oil.
Add the cumin and smoked paprika, and a pinch of salt and pepper, and toss until all cubes have been coated.
Place all cubes into a single layer in the baking pan, and make sure they all have a little bit of space in between them for roasting, and not steaming.
Roast for 25 to 28 minutes, and make sure to flip the cubes at the middle of the roasting time.
The sweet potatoes are done when they are tender in the middle when touched with a fork, and the outside is deep golden with a little bit of crispy edges.
Step 2
While the sweet potatoes are roasting, prepare the quinoa as the package instructs.
In a separate pot, heat the black beans with a bit of cumin and a bit of salt over medium heat for 5 minutes, stirring occasionally.
This small step adds much more flavor than using them straight from the can.
To make the tahini dressing, mix the tahini, lemon juice, and minced garlic.
Whisk together with warm water, starting with 1 tablespoon at a time, until the dressing becomes smooth.
While it may look thick at the beginning, continue whisking, and it will loosen up.
Add salt to taste.
For the bowl, start with a base of quinoa, warm black beans, and roasted sweet potatoes.
Store tahini dressing in separate jars and drizzle it over the bowl right before eating for a fresh taste.
7. Garlic Butter Shrimp and Quinoa Shrimp
Cooks in under 10 minutes and takes on seasoning beautifully. This means it delivers a serious amount of protein per serving.
This garlic butter version over fluffy quinoa is the kind of meal that feels indulgent even though it is genuinely good for you. Quick, impressive, and surprisingly great the next day, straight from the fridge.
Prep time: 8 minutes | Cook time: 15 minutes | Servings: 4 | Protein: approx. 35g per serving
Ingredients
- 1.5 lbs large raw shrimp, peeled and deveined
- 2 cups dry quinoa, cooked per package directions
- 4 cloves garlic, finely minced
- 2 tablespoons unsalted butter
- 1 tablespoon olive oil
- Juice of one lemon
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- A small handful of fresh parsley, roughly chopped
- 2 cups baby spinach or steamed vegetables of your choice for serving
Instructions
Step 1
According to the directions on the packaging, cook the quinoa and then put it to the side and cover it so that it will remain warm.
While the quinoa is cooking, place the shrimp on a paper towel and dry each side of the shrimp.
It is important to dry the shrimp because the shrimp will be seared and not steamed, which will give it better flavor and texture.
With smoked paprika, salt, and black pepper, season the shrimp, and toss to coat.
The olive oil is heated on medium-high heat until it begins to shimmer.
Add the shrimp laid out in a single layer to the pan.
Do not overcrowd the pan. If your pan is too small, then it is better to cook in two different batches instead of stacking the shrimp in the pan.
For the first side, cook the shrimp for 1 to 2 minutes without moving, and then for the second side, individually flip the shrimp and cook for 1 to 2 minutes.
Shrimp are fully cooked when they are curled into a C shape and are fully opaque and pink. Immediately take the pan off the heat and set the pan with the shrimp aside.
If the shrimp are overcooked, they will quickly become rubbery, so be watchful.
Step 2
With the same pan, turn the heat down to medium, and add the butter.
Add the butter once it is melted and begins foaming, and add the minced garlic and red pepper flakes.
Constantly stir the pan and cook the garlic until it is fragrant, and just beginning to turn golden, for about 60 seconds.
Put the cooked shrimp back in the pan and mix them so everything is coated with the garlic butter.
Squeeze the juice from the lemon directly into the pan.
Mix it and take it off the heat. Add fresh parsley to it and mix it in.
Distribute the cooked quinoa in four containers.
Add garlic butter shrimp and a portion of baby spinach or other vegetables to each.
The shrimp’s heat will wilt the spinach.
8. High-Protein Overnight Oats
If you do it right, overnight oats can be a true protein bomb, and the best part is that there’s no cooking involved. The secret is mixing in Greek yogurt and chia seeds with the oats. The whole jar will change overnight into something thick, creamy, and deeply satisfying. This is something you’ll want to do every week. Prepare four jars on Sunday, and breakfast will be effortless.
You can expect a prep time of around 5 mins and a cooking time of 0 mins, but expect a waiting period overnight! This recipe makes 4 servings, and each serving has roughly 28g of protein!
Ingredients
- 2 cups of Old-fashioned Rolled Oats (instant oats won’t work here)
- 2 cups of Greek Yogurt (plain)
- Whole milk/unsweetened almond milk (1.5 cups)
- Vanilla/Unflavored protein powder (2 scoops)
- Chia seeds (2 tbsp)
- Honey/Maple Syrup (2 tbsp)
- Vanilla Extract (1 tsp)
- A pinch of cinnamon
- Toppings (Fresh Berries, Sliced Banana, Almond Butter, and/or Chopped Nuts)
Instructions
Step 1
If you are using protein powder, whisk it into the milk first in a medium-sized bowl.
This is to help make sure there are no chunks of protein powder in the final mixture.
If you are opting out of the protein powder, you can just pour the milk into your large mixing bowl.
In the bowl with the milk, add rolled oats, Greek yogurt, chia seeds, honey/maple syrup, vanilla extract, and cinnamon.
Stir everything together very well and make sure it is evenly distributed, with no chunks of oats or unmixed ingredients hanging out at the bottom.
Evenly divide the mixture into 4 mason jars, or any airtight containers.
Step 2
Each jar should be filled around 3/4 of the way to allow for the oats to expand and to leave plenty of room for your toppings!
Seal and store your jars in the fridge.
It’s best if you can leave them in overnight. By morning, the oats will have absorbed the liquid and will be thick and pudding-like.
Before you eat, stir it up. If it seems too thick to you, you can add a bit of milk, one tablespoon at a time, and mix it to your desired looseness.
For the best quality, add your toppings right before you eat.
Tips for Success
Containers will keep your food fresh the longest.
The best are glass containers with snap-lock lids because they reheat evenly without absorbing any food smells.
Make sure to season boldly, as meal-prepped food gets boring if it is not sufficiently seasoned.
Also, make sure the food is cooled completely to room temp before putting lids on.
This will prevent sogginess and will keep it fresh for longer.
Start your meal preps with the grains, as they take the longest to cook, and can cool while you do the rest of your prep.
Use a label or a marker to write the name of the recipe and the prep date on the top of the lid, so you don’t have to guess! If a recipe has a dressing or sauce, store it in a small jar separately to keep the sauce fresh for the week.
Ingredient Substitutions
With the same seasoning, chicken thighs can be substituted for chicken breast, shredded canned chicken, or firm tofu.
Ground turkey can be substituted for any of the other proteins without change.
In the taco bowls, this means the turkey can be changed to lean ground beef or ground chicken. Salmon can be substituted for tilapia, cod, or mahi-mahi in the same recipe, but thinner fillets need 3-4 minutes less roasting time.
Any plain, dairy-free yogurt can be substituted for plain Greek yogurt in the chicken salad and overnight oats, resulting in a comparable recipe.
Any of the bowl recipes can use brown rice, quinoa, farro, or cauliflower rice instead of white rice in any of the bowl recipes.
\n \nFor the shrimp bowls, diced firm tofu or sliced grilled chicken works beautifully in the same garlic butter sauce if shrimp is not available or preferred.
Storage
When all eight recipes are placed in airtight containers, they will stay fresh in the refrigerator for 4 to 5 days.
The oats will have a lot of texture change after 3 to 4 days, so they should be eaten earlier.
Egg muffins last 1 month in the freezer. To freeze them, individually wrap the muffins in plastic wrap, put them in a freezer bag labeled with the date, and they can be microwaved for 60-90 seconds from frozen.
The shrimp should be eaten within 3 days of cooking, or else they will become rubbery.
The chicken rice bowls, turkey taco bowls, and sweet potato quinoa bowls can be frozen for 3 months.
To prep for consumption, defrost in the refrigerator overnight, and add a splash of water to restore the moisture and heat in the microwave.
Frequently Asked Questions
How many recipes should I prep in one session? For beginners, it is advisable to start with 2-3 recipes for one prep session. Pick one option from the breakfast recipes, like overnight oats or egg muffins, and then one or two recipes for lunches and dinners. Once you get the hang of it, you’ll be able to prep a lot more. We aim to help you build a habit sustainably and avoid making it feel like a chore to prep.
Do I have to use protein powder to reach the protein targets? Not at all, protein powder is used at your own discretion, and is simply a suggestion in the overnight oats recipe. All of the recipes use real food protein sources, including chicken, turkey, eggs, shrimp, salmon, beans, and Greek yogurt. Each serving is designed to provide at least 25 grams of protein from those sources.
Will I be able to eat these cold? The Greek yogurt chicken salad and overnight oats are designed to be eaten cold, but the other recipes are best reheated. For the other recipes, I’d recommend microwaving at medium power for 90 seconds to 2 minutes. To prevent any rice or quinoa-based bowls from drying out, add a small splash of water before microwaving.