6 High Protein Meal Prep Ideas for Busy Fitness Buffs

Are you a busy fitness buff looking for delicious, nutritious, high-protein meal prep ideas, but you’re short on time? Well, you’ve come to the right place. We’ve rounded up six of our favorite high-protein meal prep ideas to fit your schedule and help you reach your fitness goals.

From breakfast burritos to a classic Greek salad, these ideas are packed with protein and will give you all the energy you need to get you through your day. Plus, they are easy to make, so you can whip them up pretty quickly. Ready to get started? Let’s dive into these delicious meals!

Meal Prep 1: Turkey Spinach Lasagna 

This hearty lasagna contains layers of savory turkey and flavorful spinach, making it a filling and healthy dish. The lasagna can be made and stored in portions that fit your fitness targets with a food vacuum sealer. 

Ingredients 

• 24 ounces of low-fat ricotta cheese 
• 2 (8-ounce) packages of shredded mozzarella cheese
• 2 tablespoons of minced garlic
• 2 tablespoons of Italian seasoning
• ½ teaspoon of salt
• 1 (26-ounce) jar of prepared spaghetti sauce
• 3-4 cups cooked ground turkey breast
• 10-12 whole wheat lasagna noodles
• 2 (10-ounce) packages of frozen chopped spinach 
• Olive oil spray

Preparation Steps:

1. Preheat oven to 375 degrees Fahrenheit.
2. Use olive oil spray to lightly grease a 13×9-inch baking dish. 
3. Mix ricotta cheese, 1 cup of mozzarella cheese, garlic, Italian seasoning, and salt until fully combined in a large bowl. 
4. Spread ¾ cup of spaghetti sauce in the bottom of the baking dish. 
5. Arrange four lasagna noodles in the baking dish to overlap slightly and cover with another ¾ cup of spaghetti sauce. 
6. Layer half the ground turkey breast over the noodles and follow with half the ricotta and half the spinach mixture. 
7. Repeat step 6 with the remaining noodles, spaghetti sauce, turkey breast, ricotta, and spinach.
8. Top with the remaining 1 cup of mozzarella cheese, then lightly spray the top layer with olive oil before covering the baking dish with aluminum foil.
9. Bake for 45 minutes until the lasagna is bubbly and the cheese is melted on the top layer. 
10. Let cool and store in portion sizes using a food vacuum sealer for up to four days before serving or freezing for future meals. 

Meal Prep 2: Baked Honey-Soy Salmon 

This baked salmon dish pairs sweet honey with salty soy sauce for a delicious combination sure to tantalize taste buds while providing plenty of protein at the same time. The salmon can be served hot or cold and stores well when portioned out with a food vacuum sealer for later meals or snacks throughout the week.  

Ingredients 

• 1 pound salmon fillets (about 2 large pieces) 
• 2 tablespoons honey
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic (minced)
• ½ teaspoon crushed red pepper flakes (optional) 

Preparation Steps: 

1. Preheat oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper or lightly grease with olive oil spray before laying down salmon fillets in a single layer on a baking sheet about 4 inches apart.  
2. In a small bowl, combine honey, soy sauce, sesame oil, garlic, and crushed red pepper flakes until fully combined, then pour the liquid mixture over salmon fillets so that it coats the fish evenly on both sides without pooling too much at one spot on baking sheet, as this will cause uneven cooking during bake time.  
3. Bake in the oven for 15-20 minutes or until salmon flakes easily when tested with a fork near the thickest part of the fish filet. Remove from the oven and allow to cool before storing in portion sizes using a food vacuum sealer. You can store it for up to three days in the refrigerator before serving it or freeze it for future meals if desired.  

Meal Prep 3: Greek Yogurt Chicken Bowl 

This protein-packed option uses Greek yogurt instead of mayonnaise and tahini instead of mayo dressing, but the bright lemon taste still shines through! If desired, the chicken bowl stores well when portioned out with a food vacuum sealer for later meals or snacks throughout the week.  

Ingredients: 

• 2 boneless skinless chicken breasts
• Juice from 1 lemon 
• ¼ cup plain Greek yogurt
• 2 tablespoons tahini 
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon ground cumin 
• ½ teaspoon smoked paprika 
• ½ teaspoon salt 
• ½ teaspoon black pepper 
• 2 tablespoons chopped parsley
• Your favorite roasted vegetables, such as bell peppers or broccoli florets  

Preparation Steps: 

1. Preheat the oven to 400 degrees Fahrenheit and lightly grease the baking sheet before laying chicken breasts in a single layer.  
2. In a small bowl, whisk together lemon juice, Greek yogurt, tahini, garlic powder, onion powder, cumin, smoked paprika, salt, and black pepper until fully combined, then pour the liquid mixture over chicken breasts so that it coats evenly without pooling too much at one spot on baking sheet, as this will cause uneven cooking during bake time.  
3. Top chicken breasts evenly with chopped parsley before transferring to the oven to bake for 15-20 minutes or until juices run clear when tested near the thickest part of chicken breast before removing from oven, allowing to cool slightly before serving warm, topped with your desired roasted vegetables.  

Meal Prep 4: Buffalo-Style Quinoa Meatballs 

These buffalo-style quinoa meatballs have just enough kick but remain light enough not to weigh you down during intense workouts – plus, they are high in protein! In addition, the meatballs store well when portioned out with a food vacuum sealer for later meals or snacks throughout the week if desired. 

Ingredients 

• 8 ounces extra lean ground beef 
• 14-ounce can low sodium black beans, drained, rinsed,
• Cooked quinoa 
• 1 cup egg whites 
• 1 tablespoon olive oil 
• ¼ cup buffalo sauce 
• ¼ cup breadcrumbs 
• ¼ cup low-fat milk 
• ¼ cup shredded carrot 
• ¼ cup shredded zucchini 
• ½ tablespoon garlic minced 
• ½ tablespoon onion powder 
• ¼ teaspoon black pepper 

Preparation Steps 

1. Preheat oven to 375 degrees Fahrenheit. Lightly grease 12 muffin cups.
2. Add ground beef, black beans, cooked quinoa, egg whites, olive oil, buffalo sauce, breadcrumbs, milk, carrot zucchini, minced garlic, onion powder, and black pepper into a large bowl. Combine all ingredients using a spatula before dividing the mixture into 12 even portions. Shape each portion into round balls, then press into prepared muffin cups, ensuring each ball has the same height. 
3. Bake muffin cups for 25 minutes or until the pink center tested near the largest ball has reduced before removing them from the oven. Allow cooling slightly before storing in portion sizes using a food vacuum sealer; stores up to four days before serving. Freeze future meals if desired.

Meal Prep 5: Turkey Taco Stuffed Sweet Potatoes 

This turkey taco stuffed with sweet potatoes makes a great alternative taco night with just enough heat to satisfy any cravings while still light enough not to weigh you down during intense workouts.

Ingredients 

• 4 ounces lean ground turkey 
• 14-ounce can low sodium black beans, drained, rinsed, 
• Cooked quinoa 
• ½ red bell pepper diced 
• ½ yellow bell pepper diced 
• ¼ red onion diced 
• ¼ cup cilantro leaves, chopped 
• Freshly squeezed lime juice 
• 4 large sweet potatoes, about 8 ounces each 
• Few dashes of hot sauce 

Preparation Steps 

1. Preheat the oven to 375 degrees Fahrenheit. Lightly grease an 8×8-inch baking dish.
2. Place sweet potatoes in a single layer with space between them in the baking dish. Bake for 30 minutes.
3. Prick the sides of the sweet potatoes to check if they are tender. If the inner flesh can be easily scooped out using a fork, remove the sweet potatoes from the oven without puncturing the skins. Allow the sweet potatoes to cool slightly. While the sweet potatoes are cooling, prepare the turkey taco mix.
4. Combine ground turkey, black beans, cooked quinoa, bell peppers, red onion, cilantro, freshly squeezed lime juice, and hot sauce in a mixing bowl. Mix all the ingredients fully using a spatula.
5. Once the sweet potatoes have cooled enough to handle, scoop out the flesh, leaving the potato skins intact. Discard the skins. Place the scooped sweet potato flesh with the turkey taco mix in the mixing bowl.
6. Stir the mashed sweet potato flesh until fully incorporated into the mixture. Transfer the mixture to the potato skins using the original greased 8×8-inch baking dish. Sprinkle additional mozzarella cheese over the top of the potatoes.
7. Bake for an additional 15 minutes or until the tops of the potatoes are golden brown. Remove from the oven and sprinkle fresh cilantro leaves over the top.
8. Enjoy immediately, or store in portion sizes using a food vacuum sealer for up to four days. You can also freeze the stuffed sweet potatoes for future meals if desired.

Meal Prep 6: Baked Egg Veggie Frittatas 

This baked egg veggie frittata uses a combination of fresh vegetables and heart-healthy fats that provide great resource energy to fuel the body during intense workouts.

Ingredients 

• 10 egg whites 
• ⅓ cup heavy cream 
• ¾ teaspoon salt 
• ½ teaspoon black pepper 
• 4 ounces of diced ham 
• ½ cup cherry tomatoes, halved 
• ½ medium red bell pepper, diced 
• ½ medium yellow bell pepper, diced 
• ¼ small red onion, diced 

Preparation Steps 

1. Preheat the oven to 350 degrees Fahrenheit. Grease an 8×8-inch baking dish.
2. Combine eggs, cream, salt, and black pepper in a mixing bowl. Whisk the mixture vigorously until fully combined.
3. Add ham, tomatoes, bell peppers, and red onions to the bowl. Stir the ingredients until fully incorporated.
4. Pour the egg mixture into the greased baking dish, creating a flat and smooth surface.
5. Sprinkle additional cheese over the top of the frittata. Transfer the baking dish to the preheated oven.
6. Bake for 20 minutes or until the edges are golden brown. Remove from the oven and let it cool slightly. Enjoy immediately or store in portion sizes using a food vacuum sealer for up to four days. You can also freeze the frittata for future meals if desired.

Conclusion

Meal prepping is the perfect way to ensure busy fitness buffs have the fuel to reach their fitness goals and enjoy nutritious meals throughout the week. With these six high-protein meal-prepping ideas, getting creative in the kitchen is easier than ever. Breakfast burritos, a classic Greek salad, are protein-packed and can be made quickly. Get cooking and enjoy the delicious and nutritious power of these meal-prepping ideas!