16 High-Protein Meal Prep Ideas Registered Dietitians Swear By
By Beth Ann Mayer,
2024-09-13
Spontaneity can add spice to life (and food). However, some advanced planning and preparation can go a long way in ensuring you get enough of a vital nutrient: Protein.
"Having convenient, ready-to-eat options makes it easier to meet your protein goals without worrying about meal details," says Dr. Jessica Crandall Snyder, RDN , a certified diabetes educator and FuturHealth’s medical advisory board member. "It also supports a balanced diet, aids in portion control and helps you achieve overall nutrition goals with healthy choices."
Meal prep can make eating more convenient, but the effort it requires might seem intimidating. Plus, there's lots of conflicting information about how much protein a person needs. To cut through the noise, registered dietitians also shared recommended serving sizes and their top tips for high-protein meal prep. They also shared thoughts on meal prep ideas with high protein content.
Protein needs are individual, but experts can provide a baseline. "That said, we all need a bare minimum of .8-1.0 grams per kilogram of body weight," says Tami Best, MS, RDN, IFNCP , a functional and integrative registered dietitian with Top Nutrition Coaching. "A 150-pound person would need to consume, at the very low end, about 54-68 grams of protein per day."
However, Best says some people may need more, especially as they age, to maintain muscle mass and a healthy body weight.
"I often find myself encouraging clients to get in closer to 1.5 grams per kilogram of body mass," Best says. "So, for our 150-pound individual, this would be closer to 100 grams of protein per day."
High Protein Meal Prep Tips
Ready to dive into high-protein meal planning? Start with these tips.
1. Batch-make
Amanda Holtzer, MS, RD , recommends researching meal prep ideas with high protein counts and making a large batch. The definition of "large batch" will depend on the person and how many people you're meal prepping for, especially since some people don't like the tastes of certain foods when they are reheated (she enjoys reheated legumes, as chicken leftovers aren't a winner for her).
If batch-making for a whole week feels overwhelming, Best says the trick is to embrace the idea that your high-protein lunch meal prep starts at dinner.
"For example, take your leftover piece of chicken breast and some leftover roasted vegetables and put it on top of some greens," Best says. "Personalize from there with chopped nuts, cubes of avocado, sliced olives or chopped fresh vegetables."
2. Freeze
Best notes that leftover meats can typically last around three days in the fridge. Snyder says using the freezer can help you make meal prep ideas with high protein further in advance.
"When meal prepping, cook protein-rich foods like chicken, fish, or meat in bulk and store them in the freezer for easy access," Snyder says.
Just be sure to remember to defrost the meal.
"There is nothing worse than having a mental plan for dinner but forgetting to take something out of the freezer to defrost," Holtzer says. "When you plan out your meals for the week, set reminders for when you need to take which foods out so that they can defrost on time."
3. Prioritize versatility
Take the mental load out of the equation by opting for high protein sources that you can use in multiple meals, multiple times per week. "Think hard-boiled eggs, tuna salad, or chicken salad," Holtzer says. "You can prep these ahead of time to save yourself time and energy during the week."
This high-protein meal prep idea is perfect for lunch and dinner and uses the TikTok-trendy ingredient, cottage cheese. Yumna Jawad, the woman behind Feel Good Foodie , first introduced the concept on TikTok . It makes four servings fairly quickly. "This is a great, quick, easy meal for on-the-go," says Dr. Chris Mohr, Ph.D., RD , a fitness and nutrition advisor for Fortune Recommends Health. Boiling the pasta takes just about 10 to 12 minutes, and the rest is a simple addition. I’d love to see some veggies added to this. Then, it’d be a nice combo of ingredients."
This recipe makes about six servings, making it ideal for families or someone who enjoys consuming chicken multiple times per week. At more than 30 grams of protein per serving, it's a great way to load up on this vital nutrient. "Rotisserie chickens are like the unsung hero of nutrition," Dr. Mohr says. "If you don't have time to make a fully roasted chicken, grabbing a done-for-you one at the store is just as great.".
This recipe is a touchdown and an extra point for people looking to meal prep a dish that takes them from work and school days to game days without a timeout.
"Chicken thighs are rich in protein and iron, making them a win-win all around," Dr. Mohr says, adding that this meal is a crowd-pleaser for kids and adults alike. He recommends swapping the white buns for something higher in whole grains, fiber and proteins, like Dave's Killer Buns (6 grams of protein) to make it more filling and nutritious.
This recipe is a fantastic way to make use of leftover steak from dinner, and Dr. Mohr says it looks tasty. "I'd swap the sour cream for plain Greek yogurt for even a bit more protein with the same taste," Dr. Mohr suggests.
Nutrition: 370 calories, 31 grams of protein, 11 grams of fat, 75 mg of cholesterol, 35 grams of carbs, 0 grams of fiber, 460 mg of sodium
This quick, easy high-protein meal recipe serves four and boasts a whopping 40 grams of protein. "Salmon is so high in protein, omega-3 fats and taste, it would be a great addition to the diet for anyone," Dr. Mohr says. "The recommendation stands are at least two servings of fatty fish per week, so this can count as one." The versatile fish is perfect atop salads, in egg scrambles and served with starch and veggie.
Used canned salmon instead of fresh and make this wildly viral Tik Tok salmon rice bowl!
iStock
"Our family loves bowls, and this is no different, as it allows people to pick and choose their favorite toppings," Dr. Mohr says of this TikTok-trending salmon meal prep idea. Pro tip: "Give us some veggies in this bowl and you've got a home run," Dr. Mohr says. Mix and match throughout the week, such as Romaine lettuce and raw carrots for lunch one day and a broccoli and cauliflower medley for dinner on another.
"Opt for brown rice for a better fiber source," Best says. Also? You'll need to double (or triple) this specific recipe if you want to consume it multiple times.
MARK BOUGHTON PHOTOGRAPHY &sol STYLING BY TERESA BLACKBURN
Taco night with plant-based fare might seem like a plot twist, but Best is here for it.
"It's high in fiber and has a lower glycemic index since cauliflower rice is used instead of regular rice and is rich in protein," Best says. "I love the addition of the Greek yogurt for some extra protein and the avocado for some satiating healthy fat."
Nutrition: 230 calories, 9 grams of protein, 6 grams of fat, 0 mg cholesterol, 37 grams of carbs, 4 grams of sugar, 4 grams of fiber, 769 mg of sodium
10. Carrot salad with tahini, chickpeas and pistachios
Photo by Deb Perelman
Chickpeas are a great source of plant-based protein, but Best wants to double-tap on the pistachios. "They add depth and crunch, healthy fat and little extra protein," Best raves.
Mark Boughton Photography&solStyling by Teresa Blackburn
Another point for bowls. "This strikes me as a nearly perfect meal," Holtzer says. "The salmon contains a ton of protein and omega-3 fatty acids AKA healthy fats. The quinoa provides complex, fiber-filled carbohydrates and the arugula and cabbage provide a healthy dose of fiber and micronutrients...Chicken breast or soft-boiled eggs would make great protein substitutes as well if you want to switch it up."
"This is an awesome, protein-packed meal prep option," Holtzer says. "The tuna provides lean protein. The cannellini beans provide additional protein and fiber-filled carbs."
The spinach and endives add more nutrients, and Holtzer says this meal likely keeps well in a fridge, making it an ideal make-ahead dish.
Nutrition: 330 calories, 26 grams of protein, 17 grams of fat, 19 grams of carbs, 35 mg cholesterol, 6 grams of fiber, 770 mg of sodium
A high-protein meal prep idea that satisfies cravings for south-of-the-border fare when the weather is much colder where you're living. The ground beef is the protein source here. Leaner sources like ground turkey can offer similar protein counts with less fat.
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