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When you’re pressed for time, the last thing you want to do is rummage through the fridge for a satisfying meal. That’s where meal prep comes in.
Prepping well-balanced meals or snacks ahead of time is a surefire way to avoid extreme hunger and fuel your body with nourishing foods. But what are some easy prep-ahead options packed with muscle-building protein?
Dietitians share 20 of their favorite meal prep ideas that are delicious, satiating and easy to make.
Lentil soup
A ½ cup of lentils has more than 20 grams of protein. This filling legume is easy to cook with veggies and stock for a quick and hearty soup that stays in the fridge all week. Better yet, freeze a batch to eat in the next month or two on a busy weeknight.
Veggie egg muffins
“These protein-packed muffins can be made in minutes, frozen, and ready to reheat anytime you need a quick meal on-the-go,” says registered dietitian Erin Palinski-Wade, author of ‘2 Day Diabetes Diet’. “These keep in the refrigerator for up to 5 days or frozen for a full month,” she adds. Eggs provide a source of high-quality protein along with essential nutrients, like Vitamin D, B vitamins and choline.
Chia pudding
Chia pudding is a quick and easy protein-rich breakfast or snack that takes just minutes to throw together. “Chia seeds provide fiber and plant-based protein that can help you feel full and satisfied for hours,” says Palinski-Wade.
Homemade trail mix
“Mix nuts such as pistachios, almonds, and walnuts along with air popped popcorn and no-sugar-added dried fruit (and a bit of dark chocolate chips) for a salty and sweet treat that keeps you satisfied,” says Palinski-Wade. “Nuts are a good source of plant-based protein and healthy fats and research has found that eating nuts 5 or more times per week can lower the risk of coronary heart disease by as much as 20%,” says Palinski-Wade.
Rotisserie chicken salad
Registered dietitian Nicole Rodriguez suggests pairing a pre-made salad kit with shredded rotisserie chicken for a quick prep-ahead nutritious salad. “These kits are often loaded with cruciferous vegetables, which are high in fiber and chock full of phytonutrients,” says Rodriguez.
Chili
A good old-fashioned chili is easy to make and customizable to your tastes. “Lean ground beef is an excellent source of zinc, key to maintaining healthy metabolism and immunity, while beans can help lower cholesterol,” says Rodriguez. Make a big batch and store in the fridge for multiple days or the freezer for up to a month.
Breakfast “cheesecake”
Blend cottage cheese, Greek yogurt, egg, sweetener (like honey or maple syrup) and vanilla extract until creamy and bake in the oven at 350 for 30 minutes and then chill in the fridge overnight. The result is a creamy and satisfying nutritious breakfast. “Cottage cheese is an excellent source of protein and calcium, making it an overall great choice for aiding muscle recovery and maintaining bone health,” says Rodriguez.
Air fryer taquitos
“Taquitos are hands down one of the easiest meal prep recipes to keep on hand when time is tight,” says Elizabeth Shaw, registered dietitian and author of the Air Fryer Cookbook for Dummies. Just roll up your favorite protein, like beans or shredded chicken, with cheese in a tortilla and pop in the air fryer, then freeze until later. “Making them in the air fryer will save you time, and is an easy way to reheat a pre-made batch from the freezer as you head out the door,” says Shaw.
Adult “Lunchables”
Protein-packed adult Lunchables have protein and fiber and key nutrients to keep you full. Shaw says you can make this fit any dietary preferences. “For example, a 1-cup serving of edamame pairs great with lightly salted pistachios and a handful of fresh berries to pack over 24 grams of protein and 11+ grams of dietary fiber,” she says.
Egg sandwich
Who doesn’t love an egg sammie for breakfast? Make a batch ahead of time and “wrap them up in a paper towel, then foil and store them in an airtight bag in your freezer,” advises Shaw. When you’re ready to eat, pop them in the microwave for 1-minute for a high protein breakfast on the go.
Yogurt parfait
Layering Greek yogurt with fruit is a simple make-ahead breakfast option that is packed with protein. Shaw recommends adding a sweet potato puree to the mixture. “Sweet potatoes are a naturally sweet spud that pack vitamin A, dietary fiber, and potassium,” she says.
Casserole
A casserole is the ultimate DIY make-ahead meal. The flavor possibilities are endless— combine protein with grains, veggies and sauce and bake in the oven for a big batch of comfort that lasts all week.
Egg salad
This classic deli salad is easy to make at home and has plenty of protein to keep you full through the afternoon. Whip up a batch of egg salad with fresh herbs, like dill or parsley, and chopped veggies, like celery and carrots, and store in the fridge for 3 to 5 days. When ready to eat, pile onto whole grain bread or seedy crackers.
Overnight oats
There are a million different ways to make overnight oats, but most versions have oats, milk, yogurt and sometimes chia seeds. All of these ingredients together make a high-protein breakfast for busy mornings.
Meatballs
You may think of meatballs as traditional beef balls in marinara sauce, but you can also make them with ground turkey or chicken or even lentils. Eat them in your favorite type of sauce, like pesto, teriyaki or even alfredo. Just pop a ball and sauce in the microwave and heat right before serving.
Bean salad
Throw together your favorite beans with chopped veggies and a simple dressing for a high-protein salad. Serve atop tortilla chips or simply eat with a spoon when hunger strikes.
Mason jar salad
There’s a method to building a salad in a mason jar that creates the perfect meal-prep lunch. First, start with the dressing, then add protein, like chicken, tuna, chickpeas, black beans, tofu or quinoa. Layer on sturdy veggies, like shredded carrots, cucumber or peppers. And finish it off with lettuce and a sprinkle of crunchies, like nuts or croutons. When you’re ready to eat, take it out of the fridge, dump all of the contents into a bowl and enjoy.
Freezer burritos
Whether you love breakfast burritos with eggs or dinner burritos with chicken, this tortilla-filled goodness is ideal for storing in the freezer for later. Microwave for 1-2 minutes to defrost and eat a high-protein meal in minutes.
Grain bowl
The possibilities are endless with a grain bowl. Start with a protein-rich whole grain, like quinoa or farro, and layer on protein, like beans, chicken, hard-boiled eggs or salmon and top with veggies and sauce and store in the fridge in individual-sized containers.
Split pea soup
Split green peas are packed full of fiber and protein, with more than 20 grams per ½ cup. Making a split pea soup is simple, flavorful and great for high-protein meal prep. Serve with a crusty bread for a filling meal.
