Looking for meal prep ideas that don't start and end with plain chicken and broccoli? Here are 57 high-protein meal prep recipes for building muscle or losing fat, from one-pot chicken and rice to vegan bolognese and protein brownies.
Every recipe comes with calories, protein, carbs and fat per serving, so you can pick the ones that fit your goal. If you're losing weight, start with the low-calorie, high-protein picks below.
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Meal prep ideas at a glance
The best meal prep ideas are high in protein, easy to batch cook and still taste good on day three. Here's the standout recipe from each section, so you can jump straight to the kind of meal you fancy.
- Type of meal | Recipes | Top pick | Per serving
- Chicken | 19 | Spicy chicken with couscous | 284kcal, 50g protein
- Fish and seafood | 6 | Crispy sriracha prawns with black rice | 520kcal, 49g protein
- Beef, pork and more | 10 | Meatball chilli con carne | 411kcal, 34g protein
- Vegetarian | 4 | One-tray halloumi wraps | 467kcal, 21g protein
- Vegan | 8 | Vegan "meatball" sub | 498kcal, 29g protein
- Sweet treats | 5 | Protein cheesecake | 180kcal, 25g protein
- Air fryer | 5 | Air fryer popcorn chicken | 347kcal, 43g protein
Meal prep ideas for weight loss
The best meal prep ideas for weight loss are high in protein and moderate in calories, so you can stay in a calorie deficit without feeling like you're missing out. These six recipes are all under 400kcal with at least 30g of protein per serving:
- Spicy chicken with couscous: 284kcal, 50g protein
- Naked chicken burrito bowl: 278kcal, 30g protein
- Crispy honey sriracha chicken tenders: 335kcal, 40g protein
- Air fryer popcorn chicken: 347kcal, 43g protein
- Air fryer chicken skewers: 356kcal, 35g protein
- One-pot creamy garlic chicken and rice: 387kcal, 45g protein
Want more lunches you can batch cook? Our low-calorie meal prep recipes are all under 500 calories.
How to make any recipe work for weight loss
Any recipe in this list can fit a weight loss plan if you adjust the portions. Keep the protein the same, cut back on the rice, pasta or bread, and bulk the box out with extra vegetables. Weigh each portion as you pack it so every meal matches your calorie target.
For flavour without the extra calories, swap sugary sauces for Flavour Drops or Sugar-Free Syrup.
How to meal prep
Meal prep means cooking a batch of meals in one go, then portioning them into boxes for the days ahead. Pick two or three recipes, cook them on a Sunday or another quiet day, and you'll have lunches and dinners sorted for most of the week. New to it? Start with our beginner's guide to meal prep.
Pre-portioned meals make it easier to hit your goals
Building muscle or losing fat comes down to eating the right amount of calories and protein, and that usually means weighing your food. Getting the scales out at every meal is awkward and tiring (and a little antisocial). Weigh everything once when you prep, and every box is ready to go.
Keep your meals packed and portioned through the week with our meal prep containers.
Fuel your training
Having meals ready makes it much easier to get enough protein and carbohydrates around your training, instead of grabbing whatever's nearby when you're hungry.
Save time during the week
Why spend every day planning, shopping and cooking when you could do it all in one session? Get ahead, and spend the time you save on whatever matters most to you.
On busy days, a protein shake is the easiest way to top up between meals. Clear Whey is light and refreshing, so it's easy to drink alongside your prepped meals.
Chicken meal prep ideas
Lean, full of protein and can be paired with almost anything. Say hello to your new weeknight staples...
1. Spicy chicken with couscous
This spicy chicken recipe is bursting with flavour and is a simple way to upgrade from plain old chicken and rice meal prep.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 284 | 50g | 22g | 5g
2. Chicken curry gyros
Greek chicken gyros made with an Indian twist to easily serve up for weeknight dinners. Prep your filling and assemble when you're ready to dig in.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 541 | 40g | 52g | 17g
3. Naked chicken burrito bowl
Macro friendly naked burrito bowl meal prep, full of flavour and simple to put together (which is the best kind of recipe) and will keep you satisfied the whole day through.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 278 | 30g | 35g | 8g
4. Zingy chicken burger
Super easy fakeaway recipe to make no matter what goal you're working towards or training routine you're sticking to. Seriously, you need to try prepping burger and fries for the office.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 468 | 59g | 49g | 12g
5. Easy pesto chicken & veg
Good food doesn't have to take you hours to prep or a long list of obscure ingredients. It can be the simple stuff that hits the spot and has you coming back time and time again. Just like this fool-proof pesto chicken & veg recipe.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 523 | 52g | 36g | 16g
6. Creamy lemon & thyme chicken
You'll be looking forward to your next meal with this creamy lemon and thyme chicken waiting for you. Looks oh so fancy but it's super simple.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 227 | 21g | 5g | 14g
7. Creamy Cajun chicken pasta
This Cajun chicken pasta is a super tasty way to pack in protein and keep you full and feeling good. Perfect for meal prepping.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 516 | 38g | 71g | 8g
8. Buffalo chicken pasta salad
This high-protein buffalo chicken pasta salad will change the chicken meal prep game forever. Trust us — buffalo sauce makes everything better.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 485 | 49g | 30g | 20g
9. 30-minute chicken tikka masala
This incredible chicken tikka masala is rich, creamy, and delicious — pair with warm naan bread for the perfect office lunch.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 586 | 49g | 69g | 14g
10. One-pot creamy garlic chicken & rice
No more slaving away for hours on a Sunday prepping. Throw it all in one pot, and get this deliciously creamy recipe at the end.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 387 | 45g | 32g | 7g
11. Fajita pasta bake
Fajita chicken in a cheesy pasta bake is the crossover we all needed.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 521 | 28g | 62g | 16g
12. Chicken & chorizo paella
A summery makeover of the classic chicken and rice meal prep with this traditional Spanish paella recipe.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 404 | 31g | 52g | 7g
13. Easy protein bowl
This bowl of lean protein and veggies will keep you on track of macro-friendly meals, making you feel full all day.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 620 | 55g | 87g | 10g
14. Marry me chicken
This take on chicken and pasta is so rich and creamy that you almost can't say no to it. Packed with 36g of protein and only 460kcal, that's dinner done right.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 460 | 36g | 52g | 13g
15. One-pot chicken ramen
A fancy spin on instant noodles with just 479kcal and packed with 47g of protein. An ideal option for an easy, high-protein meal.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 479 | 47g | 35g | 11g
16. BBQ chicken & rice
High-protein, low-calorie, and covered in sticky BBQ sauce — now that's chicken and rice done right.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 511 | 41g | 57g | 6g
17. Creamy tomato chicken sandwich
The best answer to "what's for lunch". All you need is the leftovers from your Sunday roast paired with a creamy tomato sauce and you're all set.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 359 | 29g | 32g | 11g
18. Crispy honey sriracha chicken tenders
Forget takeaways, this recipe beats them all. Crunchy, sweet, and with a little bit of spice — this is an ideal choice for a Saturday night.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 335 | 40g | 37g | 2g
19. Peri peri chicken
Craving a takeaway but don't want to break the bank or diet? We've got you covered. Adjust the spice to whatever the preference and finish your Friday night off right.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 656 | 42g | 67g | 26g
Fish and seafood meal prep ideas
Looking for something high in protein, but with a bit more razzle dazzle? Give these fish-based recipes a try — loaded with protein plus omega-3 for good measure.
20. Easy tuna pasta salad
Super simple pasta meal prep recipe. One that you can whip up in under 20 minutes, this pasta salad is surprisingly satisfying and will keep you fuelled all afternoon.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 415 | 26g | 40g | 20g
21. Salmon poke bowl
Switch up your protein source with fresh salmon for a delicious, omega-3 rich lunch. A Hawaiian twist for your meal prep rotation.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 552 | 24g | 70g | 19g
22. Sweet chilli glazed salmon
This Asian-inspired salmon is the perfect meal prep recipe that is heavy on flavour but light on calories.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 483 | 29g | 54g | 16g
23. Homemade fish finger sandwich
It's a classic, it's a comfort food, and it's packed with 38g of protein to meet your goals.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 685 | 38g | 86g | 20g
24. Protein pocket onigiri
This classic Japanese treat looks impressive, but is surprisingly easy to make. And with 9g of protein, it makes a pretty good snack.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 239 | 9g | 35g | 7g
25. Crispy sriracha prawn with black rice
Spicy prawns have never sounded this good. Pair with black rice and you've got yourself a dish that not only looks the part, but tastes great too.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 520 | 49g | 72g | 15g
Beef, pork and other meat meal prep ideas
26. Low-carb loaf tin lasagne
Try loaf tin lasagne. You'll get 3 easy portions for 3 days' worth of low-carb, high-protein meal prep.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 527 | 36g | 68g | 22g
27. Creamy sausage pasta
Give this high-protein creamy sausage pasta a go for your next batch meal prep session. This recipe uses quark in place of cream cheese and reduced-fat sausages to keep it lean — without skimping on flavour.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 415 | 34g | 48g | 5g
28. Sweet potato & chorizo hash
This protein-packed sweet potato hash is the perfect muscle-building breakfast.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 437 | 24g | 38g | 23g
29. Beef ramen noodles
Packed with tender steak and rich beefy broth for plenty of protein in a delicious way. This ramen is super easy to meal prep too — simply make your broth separately, and add all your elements together once you're ready to eat.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 482 | 26g | 61g | 15g
30. Homemade beef crunch wraps
Proof that meal prep doesn't have to be boring — get creative. Our spin on the Taco Bell classic hits the spot without derailing your macros. Make your filling ahead of time, and just assemble in your wrap when you're ready to eat.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 467 | 32g | 37g | 20g
31. Chicken & bacon bulking salad
Simple and plain — two words that should never be used to describe a salad. Swap limp lettuce for a combination of delicious veggies, succulent chicken, and crispy bacon. That's a salad that's big on flavour.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 1361 | 95g | 27g | 99g
32. Meatball chilli con carne
The combination you never knew you needed — homemade meatballs and a thick and spicy chilli sauce.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 411 | 34g | 28g | 15g
33. Spicy Korean beef wraps
Get out of the midweek dinner rut with these spicy Korean wraps. Packing a whopping 70g of protein per serving — yes please.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 750 | 70g | 105g | 30g
34. Chorizo bean stew
Thick, smoky, and full of heat to warm many a cold evening. Just let it simmer on the hob until you're ready to enjoy.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 257 | 13g | 18g | 11g
35. Homemade smash burgers
These will be a weekend regular. Prep your patties in advance and pop them in the freezer for a faff-free burger night.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 590 | 44g | 53g | 21g
Vegetarian meal prep ideas
Looking to lower your meat intake? Not a problem — try these delicious high-protein meat-free recipes.
36. Roasted veg & feta tart
Quick to make and full of tasty veggies and crumbled feta. This meal is likely to make a weekly appearance in your kitchen.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 282 | 9g | 23g | 16g
37. One-tray halloumi wraps
If you're lacking some lunchbox inspo, have this recipe at the ready — all you need is some chopped veg, halloumi, and a tortilla. Sorted.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 467 | 21g | 35g | 25g
38. One-pan halloumi & harissa bake
Wanting a quick, warm meal with minimal washing up? We've got you — grab some harissa, pair it with aubergine and everyone's favourite squeaky cheese, and you've got yourself a guaranteed winter favourite.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 409 | 16g | 22g | 25g
39. Fresh watermelon & feta salad
Sometimes you need more than just an iced water bottle to freshen you up. And that's where this salad comes in. Juicy, cold, and refreshing. Oh, and completely delicious.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 207 | 11g | 15g | 12g
Vegan meal prep ideas
Vegan doesn't equal bland and boring, not around here anyway. We've got recipes packed full of flavour, with no animal products in sight.
40. One-pot lentil dahl
A flavourful dahl is a meal prep classic. Top off with naan bread on the side and you've got a winner.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 191 | 8.5g | 14.3g | 9g
41. Vegan "meatball" sub
Spice up your sandwich meal prep. Make your meatball filling ahead of time, grab your bread, and assemble in the office. Simple, tasty, and packed with 30g of protein.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 498 | 29g | 65g | 11g
42. Ultimate 15-minute vegan fajitas
This might say 15 minutes, but when you make the filling ahead of time and simply reheat and assemble, you'll have fajitas in under 10 minutes. Bosh.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 439 | 12g | 35g | 15g
43. Crispy tofu & teriyaki noodles
You don't need to be veggie or vegan to appreciate these flavour-packed noodles. Super easy to prep ahead of time and whack in the microwave. Go on, give them a go.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 462 | 17g | 67g | 14g
44. Vegan lentil bolognese
A meal prep classic made plant-based. This one is packed with 21g of protein and will keep you satisfied until dinner.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 486 | 21g | 86g | 6g
45. Nourishing gut soup
Winter warming recipes hit the spot all year round, especially since summers in the UK leave little to be desired... On particularly cold and wet days you can't go wrong with a steaming bowl of soup. And this one is pretty great.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 318 | 16g | 55g | 2g
46. Buffalo cauliflower tacos
Whether you're looking to cut down on your meat intake or wanting to take the plunge and go completely plant-based, this Mexican-inspired recipe is elite.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 278 | 11g | 23g | 15g
47. Vegan mac-n-cheese
The undisputed winner when it comes to comfort foods can now be enjoyed by everyone. There's no denying this is up there with the best meals of the week. Don't believe us? One forkful is all it takes.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 452 | 16g | 63g | 13g
High-protein sweet treats to prep
With all these high-protein dinner recipes, give yourself a midweek treat that still meets your macros.
48. Protein cheesecake
It doesn't get much better than a classic dessert with a protein infusion. Macros and taste, all wrapped up in one delicious cheesecake.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 180 | 25g | 10g | 4g
49. Ultimate high-protein cookie
Protein, chocolate, and Smarties — what could go wrong? Enjoy straight from the oven or cook a batch at the weekend. But make sure to bake extra for your co-workers — these cookies scream snack envy.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 425 | 65g | 24g | 22g
50. Fudgey chocolate protein brownies
Post-workout brownies? With 10g of protein per serving it's a no-brainer. Soft, fudgey, and the perfect way to recover after a sweaty session.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 99 | 10g | 10g | 2g
51. Vimto ice lollies
Simple, yet oh so refreshing. All you need is a tub of Vimto Clear Whey, some fruit, and some ice pop moulds and you'll have your summer snacks covered. The fruity flavours of Clear Whey + Collagen — Orange Mango, Peach Tea, and Raspberry Lemonade — work equally well if you want to add collagen peptides to your lolly game.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 57 | 5g | 8g | 0g
52. Protein balls
Whether you're pre, post workout, commuting, or after an afternoon nibble — these protein balls will hit the spot. Whip up a batch at the weekend and work through them throughout the week. Snack time: sorted.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 84 | 5g | 8g | 4g
Air fryer meal prep ideas
Air fryers have turned into a household must-have, and we've got just the recipes for them. Give them a try and find your favourite.
53. Air fryer pizza
All you need is 3 ingredients and an air fryer, and 20 minutes later you'll have yourself a pizza.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 404 | 24g | 70g | 2g
54. Air fryer buffalo chicken wings
Whether you're hosting guests for picky bits or just fancy a little fakeaway night, give these succulent wings a try.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 243 | 20g | 7g | 16g
55. Air fryer teriyaki salmon
Add a bit of colour to your week with this teriyaki salmon. You'll be up 40g of protein and just 600kcal.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 600 | 40g | 75g | 35g
56. Air fryer chicken skewers
It's giving summer BBQ, just without any of the faff. Plus, more importantly, you can enjoy the taste of summer even when it's raining. Cook a batch at once and enjoy with a different side each day — pasta, rice, orzo, or chuck it into a wrap.
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 356 | 35g | 47g | 4g
57. Air fryer popcorn chicken
That Colonel from Kentucky has got nothing on you and your air fryer. Seriously, what's the point in a takeaway when you can do a better job yourself?
Nutritional info per serving:
- Calories | Protein | Carbs | Fat
- 347 | 43g | 21g | 9g
Frequently asked questions
What are some good meal prep ideas?
Good meal prep ideas are high in protein and easy to batch cook, like spicy chicken with couscous, meatball chilli con carne, crispy sriracha prawns with black rice or a vegan "meatball" sub. All 57 recipes in this guide include calories and macros per serving.
What is the best meal prep for weight loss?
The best meal prep for weight loss is high in protein and moderate in calories. Spicy chicken with couscous (284kcal, 50g protein) and air fryer popcorn chicken (347kcal, 43g protein) are two of the best options in this guide.
How do you meal prep for weight loss?
Choose high-protein recipes, keep the protein portion the same and reduce the rice, pasta or bread to fit your calorie target. Add extra vegetables to fill the box, and weigh each portion as you pack it.
What are the best high-protein meal prep ideas?
Spicy chicken with couscous (50g protein), one-pot creamy garlic chicken and rice (45g) and air fryer popcorn chicken (43g) are among the highest-protein meal prep recipes in this guide that stay under 400kcal per serving.
Are there vegetarian and vegan meal prep ideas?
Yes. This guide has four vegetarian recipes, including one-tray halloumi wraps, and eight vegan recipes, including vegan lentil bolognese and a vegan "meatball" sub with 29g of protein per serving.
Take home message
Meal prep makes it easier to eat the right amount of calories and protein for your goal, whether that's building muscle or losing fat. Pick two or three recipes from this list, batch cook them in one session and weigh your portions as you pack them. For weight loss, start with the recipes under 400kcal and adjust your carbs to suit.
Stock up on everything you need for the week ahead with our high-protein food and snacks.
Originally from London, Monica graduated with a degree in Philosophy from the University of Leeds, where she honed her writing skills at a popular student news website and discovered her passion for weight training. Now, she’s proud to combine her love of fitness with her talent for storytelling. Outside of work, Monica enjoys cooking, exploring new restaurants, and discovering scenic walking routes.
1. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the international society of sports nutrition, 10(1), 5.
