15 Easy High-Protein Meal Prep Ideas for Busy Weekdays – Stay Healthy on the Go

Overnight Oats with Greek Yogurt

Why We Love It

Overnight oats with Greek yogurt are a lifesaver for hectic mornings. They’re quick to prepare, versatile, and loaded with protein to keep you energized throughout the day. Plus, they’re easy to customize with your favorite flavors and toppings!

Ingredients

• 1/2 cup rolled oats
• 1/2 cup Greek yogurt (plain or flavored)
• 1/2 cup milk (dairy or plant-based)
• 1 tbsp honey or maple syrup (optional, for sweetness)
• Toppings of your choice: fresh fruit, nuts, seeds, nut butter, or granola

Instructions

1. In a jar or container, combine the oats, Greek yogurt, and milk. Stir well.
2. Add honey or maple syrup if you’d like a touch of sweetness.
3. Cover the jar and refrigerate overnight (or for at least 6 hours).
4. In the morning, give it a stir and top with your favorite toppings like berries, sliced bananas, almonds, chia seeds, or a drizzle of peanut butter.
5. Enjoy straight from the jar or transfer to a bowl for a sit-down breakfast.

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Turkey Meatballs with Marinara Sauce

Why We Love It

These turkey meatballs are everything you want in a meal: flavorful, high in protein, and perfect for meal prep. They’re versatile, easy to make, and pair perfectly with marinara sauce and your favorite sides, making them a go-to option for busy weekdays or cozy weekends. Plus, they’re a healthier alternative to traditional meatballs without sacrificing taste!

Ingredients

• 1 lb ground turkey
• 1/3 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1/4 cup chopped parsley
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• Olive oil (for cooking)
• 2 cups marinara sauce

Instructions

1. Prepare the Mixture: In a large bowl, combine ground turkey, breadcrumbs, Parmesan, egg, garlic, parsley, Italian seasoning, salt, and pepper. Mix until well combined.
2. Form the Meatballs: Roll the mixture into small, evenly sized meatballs (about 1.5 inches in diameter).
3. Cook the Meatballs: Heat a drizzle of olive oil in a large skillet over medium heat. Add the meatballs and cook for 4-5 minutes on each side until browned and cooked through.
4. Add Marinara Sauce: Pour the marinara sauce into the skillet with the meatballs. Simmer for 5-7 minutes, allowing the flavors to meld.
5. Serve: Enjoy the meatballs with spaghetti, zucchini noodles, or a side of roasted veggies for a complete meal!

These turkey meatballs are easy to make and even easier to love. Try them out and elevate your weekly meal prep!

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Chicken and Broccoli Stir-Fry

Why We Love It

This chicken and broccoli stir-fry is a go-to for busy weekdays! It’s quick, delicious, and packed with protein and nutrients. Plus, it’s versatile, easy to meal prep, and reheats well, making it perfect for planning your week’s meals while staying healthy.

Ingredients

• 1 lb chicken breast, thinly sliced
• 2 cups broccoli florets
• 2 tbsp soy sauce
• 1 tbsp oyster sauce (optional)
• 1 tbsp sesame oil (or vegetable oil)
• 2 cloves garlic, minced
• 1/2 tsp ginger, grated
• 1 tbsp cornstarch mixed with 2 tbsp water (for thickening)
• Salt and pepper to taste
• Cooked rice (optional, for serving)

Instructions

1. Heat the sesame oil in a large pan or wok over medium-high heat.
2. Season the chicken slices with salt and pepper, then cook them in the pan until golden brown and fully cooked. Remove and set aside.
3. In the same pan, sauté garlic and ginger until fragrant. Add broccoli florets and stir-fry for 3–4 minutes, until tender but crisp.
4. Return the chicken to the pan. Add soy sauce and oyster sauce, stirring to coat everything evenly.
5. Pour in the cornstarch mixture and stir until the sauce thickens. Adjust seasoning if needed.
6. Serve hot over rice, or enjoy on its own for a low-carb option.

This dish is simple, flavorful, and perfect for any weeknight dinner!

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Vegetarian Chili with Lentils

Why We Love It

This vegetarian chili is hearty, healthy, and packed with flavor! Lentils provide a great source of plant-based protein, making it a satisfying option for vegetarians and meat-eaters alike. Plus, it’s easy to make ahead for busy weekdays and pairs perfectly with cornbread or rice for a wholesome meal.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 carrots, diced
• 1 cup dry lentils, rinsed
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) kidney beans, drained and rinsed
• 2 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• Optional toppings: shredded cheese, sour cream, chopped cilantro

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, bell pepper, and carrots. Sauté until softened, about 5 minutes.
2. Stir in the chili powder, cumin, and smoked paprika, cooking for 1 minute to release the spices’ flavors.
3. Add the lentils, diced tomatoes, kidney beans, and vegetable broth. Stir well to combine.
4. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 30-35 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste.
6. Serve hot with your favorite toppings and a side of cornbread or rice. Enjoy!

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Egg Muffins

Why We Love It

Egg muffins are the ultimate grab-and-go breakfast! They’re quick to make, full of protein, and endlessly customizable. Perfect for busy mornings, they’ll keep you energized and satisfied throughout the day.

Ingredients

• 6 large eggs
• 1/2 cup diced bell peppers
• 1/4 cup chopped spinach
• 1/4 cup shredded cheddar cheese
• 1/4 cup diced cooked bacon or sausage (optional)
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat your oven to 375°F (190°C) and lightly grease a muffin tin.
2. In a mixing bowl, whisk together the eggs, salt, and black pepper.
3. Stir in the bell peppers, spinach, cheese, and cooked bacon or sausage if using.
4. Pour the mixture evenly into the muffin tin, filling each cup about 3/4 full.
5. Bake for 18-20 minutes, or until the egg muffins are set and slightly golden on top.
6. Let cool for a few minutes before removing from the tin. Enjoy warm or refrigerate for up to 4 days for an easy breakfast all week!

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Quinoa Breakfast Bowls

Why We Love It

Quinoa breakfast bowls are the perfect combination of healthy, filling, and delicious. They’re packed with protein to fuel your day, customizable with your favorite toppings, and easy to prepare ahead of time for busy mornings. Plus, they’re a great way to sneak in some veggies first thing in the morning!

Ingredients

• 1 cup cooked quinoa
• 1/2 avocado, sliced
• 1 poached egg
• Handful of cherry tomatoes, halved
• 1/4 cup sautéed spinach
• Salt and pepper, to taste
• Optional toppings: feta cheese, sesame seeds, or hot sauce

Instructions

1. Cook quinoa according to package instructions and set aside.
2. Poach your egg (or cook it to your preference).
3. In a bowl, layer the cooked quinoa, sautéed spinach, and cherry tomatoes.
4. Top with sliced avocado and the poached egg.
5. Add any additional toppings like feta, sesame seeds, or hot sauce.
6. Season with salt and pepper, and enjoy!

Make extra servings to store in the fridge for easy reheating during the week!

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Grilled Salmon with Quinoa Salad

Why We Love It

Grilled salmon with quinoa salad is the perfect balance of flavor and nutrition. The salmon provides a rich source of protein and healthy omega-3s, while the quinoa salad adds a refreshing mix of wholesome grains and veggies. It’s quick to prepare, stores well, and keeps you energized for busy days ahead.

Ingredients

• 2 salmon fillets
• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your grill or grill pan to medium heat. Season the salmon fillets with garlic powder, salt, and pepper.
2. Grill the salmon for 4-5 minutes on each side, or until fully cooked. Set aside to cool slightly.
3. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and parsley.
4. Drizzle the olive oil and lemon juice over the quinoa mixture. Season with salt and pepper, then toss to combine.
5. Divide the quinoa salad into meal prep containers and top each with a piece of grilled salmon.
6. Store in the fridge for up to 3 days. Enjoy cold or slightly reheated!

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Beef and Sweet Potato Skillet

Why We Love It

This beef and sweet potato skillet is the ultimate weeknight dinner. It’s fast, easy, and loaded with flavor. The combination of savory ground beef and naturally sweet, caramelized sweet potatoes is a match made in heaven. Packed with protein and nutrients, it’s a wholesome, satisfying meal the whole family will love.

Ingredients

• 1 lb ground beef
• 2 medium sweet potatoes, peeled and diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the diced sweet potatoes and cook for 5-7 minutes, stirring occasionally, until they start to soften.
3. Push the sweet potatoes to the side of the skillet and add the ground beef. Cook until browned, breaking it up with a spoon.
4. Stir in the onion and garlic. Cook for another 2-3 minutes until the onion softens.
5. Add smoked paprika, cumin, salt, and pepper. Mix everything together and cook for another 3-5 minutes, ensuring the sweet potatoes are tender.
6. Garnish with fresh parsley if desired and serve warm.

Enjoy this hearty, flavorful skillet meal in under 30 minutes!

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Greek Yogurt with Berries

Why We Love It

Greek yogurt with berries is the perfect combination of creamy, sweet, and refreshing. It’s high in protein, loaded with antioxidants, and comes together in just minutes. Whether it’s breakfast, a snack, or even dessert, this simple dish is always a win!

Ingredients

• 1 cup Greek yogurt (plain or flavored)
• 1/2 cup fresh berries (blueberries, strawberries, raspberries, or a mix)
• 1 tablespoon honey or maple syrup (optional)
• 1 tablespoon granola or chopped nuts (optional, for crunch)

Instructions

1. Scoop Greek yogurt into a bowl or container.
2. Top with your favorite fresh berries.
3. Drizzle with honey or maple syrup if you like a touch of sweetness.
4. Add granola or nuts for extra texture, if desired.
5. Grab a spoon and enjoy!

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Shrimp Taco Bowls

Why We Love It

Shrimp taco bowls are the perfect combination of quick, healthy, and delicious. They’re packed with protein, loaded with fresh veggies, and easy to customize with your favorite toppings. Whether it’s a busy weekday meal or a fun family dinner, this recipe brings vibrant flavors and a satisfying crunch to the table.

Ingredients

• 1 lb shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper, to taste
• 4 cups mixed greens
• 1 cup cooked rice or quinoa (optional)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup corn (fresh, canned, or frozen)
• 1/4 cup shredded cheese (optional)
• 1 avocado, sliced
• 1/4 cup sour cream or Greek yogurt
• Lime wedges for serving

Instructions

1. Cook the Shrimp: Heat olive oil in a skillet over medium heat. Toss the shrimp with chili powder, cumin, salt, and pepper. Cook the shrimp for 2-3 minutes per side, until pink and fully cooked. Remove from heat.
2. Assemble the Bowls: Start with a base of mixed greens (and rice or quinoa, if desired). Add the cooked shrimp, cherry tomatoes, corn, avocado, and shredded cheese.
3. Top It Off: Drizzle with sour cream or Greek yogurt, squeeze fresh lime juice over the top, and serve.
4. Enjoy: Mix everything together and dig in!

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Protein Energy Bites

Why We Love It

Protein energy bites are the ultimate grab-and-go snack! They’re packed with nutrients, easy to make, and perfect for busy days when you need a quick energy boost. With their perfect balance of flavors and textures, they’re as delicious as they are satisfying.

Ingredients

• 1 cup rolled oats
• 1/2 cup peanut butter (or almond butter)
• 1/3 cup honey
• 1/4 cup chocolate chips or dried fruit
• 2 tablespoons chia seeds or flaxseeds
• 1/4 teaspoon vanilla extract (optional)

Instructions

1. In a mixing bowl, combine all the ingredients until well blended.
2. Roll the mixture into bite-sized balls using your hands.
3. Place the bites on a tray and refrigerate for at least 30 minutes to firm up.
4. Store in an airtight container in the fridge for up to a week.

Enjoy these tasty bites whenever you need a quick, healthy snack!

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Veggie Tofu Stir-Fry

Why We Love It

This veggie tofu stir-fry is the ultimate go-to meal for busy weekdays! It’s quick, easy, packed with plant-based protein, and loaded with vibrant veggies. Plus, it’s super versatile—swap in whatever veggies you have on hand for a dish that’s fresh, healthy, and hassle-free.

Ingredients

• 1 block of firm tofu, cubed
• 2 cups of your favorite vegetables (e.g., broccoli, bell peppers, carrots, snap peas)
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp olive or vegetable oil
• 2 cloves garlic, minced
• 1 tsp grated ginger (optional)
• 1 tbsp cornstarch (optional, for crispier tofu)
• Cooked rice or noodles, for serving

Instructions

1. Prepare the tofu: If desired, toss the cubed tofu in cornstarch for extra crispiness. Heat olive or vegetable oil in a skillet over medium-high heat and cook the tofu until golden on all sides. Remove and set aside.
2. Sauté the veggies: In the same skillet, add sesame oil, garlic, and ginger (if using). Toss in your vegetables and stir-fry for 3–5 minutes until tender-crisp.
3. Combine: Return the tofu to the skillet. Add soy sauce and stir everything together until evenly coated and heated through.
4. Serve: Serve hot over rice or noodles, and enjoy!

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Cottage Cheese and Pineapple

Why We Love It

Cottage Cheese and Pineapple is the ultimate snack—delicious, high in protein, and incredibly easy to make. The creamy cottage cheese pairs perfectly with the sweet, tangy pineapple, creating a refreshing combo that keeps you full and energized. Perfect for busy days or a quick post-workout bite!

Ingredients

• 1 cup cottage cheese
• 1/2 cup pineapple chunks (fresh or canned)

Instructions

1. Scoop cottage cheese into a bowl.
2. Add pineapple chunks on top.
3. Mix together or enjoy as is.

That’s it—your quick, satisfying snack is ready!

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Hard-Boiled Eggs

Why We Love It

Hard-boiled eggs are the ultimate grab-and-go snack. Packed with protein, they keep you full and energized throughout the day. Whether you enjoy them plain, with a sprinkle of salt and pepper, or dressed up with your favorite seasoning, they’re versatile, easy to prepare ahead of time, and perfect for busy mornings, lunches, or even as a post-workout snack.

Ingredients

• Eggs (as many as you’d like to prepare)
• Water
• Optional: salt, pepper, or your favorite seasonings

Instructions

1. Place your eggs in a pot and cover them with cold water, ensuring about 1 inch of water above the eggs.
2. Bring the water to a boil over medium-high heat.
3. Once boiling, cover the pot, remove it from heat, and let the eggs sit for 9-12 minutes, depending on how firm you like your yolks.
4. Drain the hot water and immediately transfer the eggs to an ice bath to cool for 5-10 minutes.
5. Peel and season as desired, or store them in the fridge for up to 1 week.

Enjoy your perfectly cooked hard-boiled eggs anytime!

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Hummus with Veggie Sticks

Why We Love It

Hummus with veggie sticks is the ultimate healthy snack—delicious, easy to prepare, and packed with nutrients. It’s perfect for busy weekdays or satisfying midday cravings without the guilt. Plus, it’s versatile, so you can pair it with your favorite veggies for a snack that never gets boring.

Ingredients

• 1 cup hummus (store-bought or homemade)
• 1-2 carrots, peeled and sliced into sticks
• 2 celery stalks, cut into sticks
• 1 bell pepper, sliced into strips
• Optional: cucumber slices, cherry tomatoes, or any other veggies you love

Instructions

1. Wash and prepare your veggies by slicing them into sticks or bite-sized pieces.
2. Place the hummus in a small bowl.
3. Arrange the veggie sticks on a plate around the hummus.
4. Dip the veggies into the hummus and enjoy!

Optional: Add a sprinkle of paprika or a drizzle of olive oil on the hummus for extra flavor.

Read More:

• 8 High-Protein Crock Pot Recipes – Easy & Delicious!

Conclusion

Whether you’re looking for a quick and healthy breakfast, lunch, or snack, these recipes are perfect for busy weekdays. They’re easy to prepare, packed with nutrients, and full of flavor. Mix and match them to create your own unique combinations, and enjoy staying healthy without the hassle!

So next time you need a quick bite on-the-go, skip the processed snacks and opt for one of these tasty options instead. Your taste buds and body will thank you! Keep exploring new ingredients and flavors to add variation to your meals throughout the week. And don’t forget to share your favorite recipes with friends and family – who knows, they might have some delicious tips of their own!

Happy cooking