High Protein Meal Prep Ideas: 1 Week of Recipes

High protein meal prep ideas for a week of meals including dessert and snacks. Follow these recipes and get over 100 grams of protein per day!

Cobb salad with grilled chicken, boiled egg, and creamy dressing with chocolate and protein pudding in a glass. — Source: All The Healthy Things & Eat The Gains

Figuring out what to meal prep for the week ahead can feel like quite the process, especially when you have specific protein goals in mind.

But the good news is: it's not impossible. By sticking to prep-friendly recipes that help meet your daily protein goals, you can set yourself up for a week of healthy eating while ensuring every meal has enough protein to help you feel satisfied.

To make it as easy as possible, we've sourced some of the best high protein meal prep recipes to offer you a full week of healthy, protein-packed dishes.

From a grab-and-go breakfast to a chocolatey dessert, these recipes pack a punch healthwise while also offering plenty of enjoyment.

One week of high protein meal prep ideas

Breakfast: Healthy Egg Muffin Cups

Breakfast egg muffins with spinach, red peppers and herbs — Source: A Sassy Spoon

Recipe makes 6 'muffins', but you'll probably want to eat 2 per breakfast.
We recommend doubling the recipe to make enough for the work week.

These egg cups from A Sassy Spoon are the perfect make-ahead high protein breakfast. All you have to do is combine your favourite veggies, herbs, and cheese with whisked eggs, bake them, and you're good to go. We especially love how customisable these egg cups are, allowing you to make multiple flavours to enjoy all week long. Because the recipe only makes 6 egg cups, we suggest doubling the recipe, so that you can enjoy at least 2 per breakfast.

Lunch: Easy Cobb Salad Meal Prep

Meal prepped Cobb salad with cucumbers, cherry tomatoes, hard-boiled egg, chicken and bacon in a glass container — Source: All The Healthy Things

Recipe makes 5 salads, perfect for the work week.

There is nothing better than a flavour-packed fresh salad for lunch. Not only will this incredibly easy-to-make salad satisfy your taste buds, but it will also keep you from overspending on takeaway options during your lunch hour. A win for your health and your wallet! This recipe yields 5 salads, one for every day of the work week!

For vegetarians:

To make this salad vegetarian-friendly, we suggest swapping the chicken breast for tofu and bacon strips for a crunchy and salty nut mix. We love chopping up some tamari almonds as a salad topper for this recipe!

Dinner: Oven Baked Feta Pasta

Savoury oven baked feta pasta with fusilli, cherry tomatoes, basil, and creamy sauce. — Source: fitfoodieselma

Servings aren't specified in this recipe, but we've found it makes enough for 6+ servings.

If you love a big bowl of pasta for dinner, this Oven Baked Feta Pasta from YouTube sensation fitfoodieselma is for you! Using lentil or chickpea pasta, fresh basil, creamy feta, and cherry tomatoes, you end up with a decadent dinner that's also good for you. Best of all, you bake it once, then have enough leftovers to last the week.

Snack: Fruit and Yogurt Parfaits

Fresh blueberry and strawberry yogurt parfaits with granola and coconut flakes in glass jars. — Source: Gathering Dreams

Recipe makes 1 serving.
Multiply the recipe by 5 to prepare enough for the work week.

Prepare yourself for any afternoon cravings by packing this fruit and yogurt parfait in advance. The perfect mix of crunchy, creamy, and sweet, these delicious parfaits will squash any sugar cravings while providing a good dose of fibre and 17 grams of protein!

Note that this recipe is written for a single serving, so if you want to prep enough to last you through the work week, multiply everything by 5 or adjust the servings on the recipe card.

Dessert: Protein Pudding

Chocolate pudding in a glass cup, topped with berries and whipped cream. — Rich and smooth chocolate mousse garnished with blueberries and raspberries, perfect for dessert lovers.

Recipe makes 4 servings.

This easy protein pudding tastes like classic chocolate pudding, but offers an extra boost of nutrition. With extra healthy ingredients inside (like cottage cheese and avocado - we promise you can't taste them), this is a dessert you can feel good about enjoying.

Before digging in, finish your pudding with your favourite toppings, then enjoy!

Make meal prepping easier than ever with these useful hacks!