Being in my third trimester of pregnancy, I can’t be on my feet for too long, so I’ve been prioritizing healthy and easy high protein meals that are super easy to whip up and will last in the fridge for several days. And, this week’s healthy high protein meal prep menu is just that! All of the meals can be whipped up in about one hour (maybe a little longer if you’re a beginner). The recipes are high protein, super healthy, and gluten free.
They’re also macro-friendly. If you’re goal is weight loss, you’ll want to follow this plan as laid out on this blog post (5 days worth of meals). However, if you’re pregnant or trying to put on weight, you’ll want to condense the meals into 4 days, so you’re getting in more calories each day. If you want more variety, be sure to check out my other 5-Day Meal Prep Menus.
Why High Protein Meal Prep Is So Important to Overall Wellness
Whether you’re pregnant (like myself!), trying to lose or gain weight, or just trying to eat healthier, getting in enough protein on a day-to-day basis is crucial for your overall health. Not only is protein essential for muscle maintenance and muscle gain, but it’s also beneficial when it comes to hormone balance, satiety, blood sugar regulation, mood regulation, bone health, controlling cravings, metabolism, and so much more.
Proteins are made up of amino acids. You have essential amino acids and non-essential amino acids. Essential amino acids are ones that your body doesn’t produce on it own; therefore, you must get them through the foods you eat. These essential amino acids are very important to your overall health because not only do they help in regulating metabolism, but they’re also needed in the production of certain hormones and neurotransmitters.
So, we need to make sure we’re eating enough protein on a daily basis to support all of our body’s needs. Complete protein food sources include: beef, poultry, fish, turkey, wild game, eggs, dairy, quinoa, and buckwheat. These easy high protein meals will help you reach your health and protein goals!
Easy High Protein Meals – Menu At-A-Glance
This week’s meal prep menu is all about saving time in the kitchen while still getting in a variety of healthy, high protein meals. Here’s what’s on the menu…
- Breakfast: Overnight Protein Oats (chocolate banana and peach cobbler flavors)
- Lunch: Creamy Salmon Salad
- Dinner: Loaded Burrito Protein Bowls
- Snack: Veggie Snack Bowls with Homemade Greek Yogurt Ranch Dip
Calories At-A-Glance for This Week’s Menu
These numbers are based on 5 days worth of meals (not 4). This meal prep menu ranges from 1,595 -1,677 calories per day. I’ve also listed the macro counts for each individual recipe (on the recipe card below) in case you want to build your own menu. Keep in mind, the average woman needs around 2,000 calories per day to maintain her weight and 1,500-1,600 calories per day to lose weight. This will vary depending on your fitness level and how often you exercise. The daily protein count for this menu ranges from 107g-111g depending on whether or not you have the snack.
Therefore, my meal preps are based on averages and aim to stay within this range. If you find that you’re not losing weight after reducing calorie intake, you may want to get your doctor to check your hormones and vitamin/mineral levels as these may be hindering your weight loss results.
Disclaimer: This is a weight loss meal prep for women who are moderately active (not athletes). Most women will see weight loss results with a daily caloric intake between 1,400-1,600 calories but results are not guaranteed. If you aren’t losing weight on my weight loss meal preps, consult with your doctor to discuss further options. Hormonal imbalances can play a major role in those who have difficulty losing weight even after cutting calories. Men can also use my weight loss meal preps; however, you may need to double some of the recipes to increase your caloric intake to around 1,800-2,000 calories per day assuming you’re only moderately active.
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Watch Me Make This High Protein Meal Prep (full video w/ extra tips)
BREAKFAST: Overnight Protein Oats (2 flavors!)
For breakfast meal prep this week, we’re making my overnight protein oats in two different flavors – peach cobbler and peanut butter chocolate banana. And, both are super delicious! Overnight oats are perfect for weekly meal preps because not only can you whip them up quickly, but they’ll last in the fridge all week. And, when you add protein powder to them, it makes them more of a well-rounded, macro-friendly meal. Macros listed on recipe card below.
LUNCH: Creamy Salmon Salad
For lunch meal prep this week, we’re making this easy creamy salmon salad. It’s packed with protein, omega-3 fatty acids, and fresh herbs and vegetables. Since this is a 1-hour meal prep, I’m going to speed things up by using canned salmon today, but you can certainly use freshly baked salmon with this recipe. My favorite brand of canned salmon is Safe Catch. Not only is their salmon wild-caught, but they also test for mercury levels. Macros listed on recipe card below.
DINNER: Loaded Burrito Protein Bowls
Dinner meal prep this week is my loaded burrito protein bowls. These are not only full of flavor, but they’re super filling and packed with healthy fats and protein. For this recipe, you’ll want to prep the ingredients separately and then put them all together at the end. Feel free to swap out the ground turkey with ground beef or ground chicken. Macros listed on recipe card below.
SNACK: Veggie Snack Bowls with Greek Yogurt Ranch
To bump up our fiber intake this week, we’re making these veggie snack bowls paired with my homemade greek yogurt ranch dressing (dairy free ranch substitute here). I’ve found that by washing, chopping, and prepping my produce at the beginning of the week, I’m more likely to reach for it when I want a snack. And, when paired with a delicious homemade dip (like this ranch), it makes me want to snack on these fresh veggies even more! Getting in enough fiber per day is super important to your overall health but especially your colon health. Not to mention, these veggies are packed with antioxidants, phytonutrients, enzymes, and disease fighting properties. Macros listed on recipe card below.
Looking for More Healthy 5-Day Meal Preps?
If you’re on the search for more healthy meal prep menus similar to this one, I have lots of them! I’ll list a few of my favorites below. But, here’s the full archive if you want more options.
- High Protein Meals | 5-Day Meal Prep Menu (protein pancakes, salad in-a-jar, etc.)
- Healthy 5-Day Meal Prep for the Week (gluten free pasta salad, grain free orange chicken, etc.)
- Healthy 5-Day Meal Prep for Weight Loss (breakfast muffins, hamburger soup, etc.)
- Anti-Inflammatory 5-Day Meal Prep (fish taco bowls, butternut squash soup, etc.)
- 5-Day High Protein Meal Prep (turkey chili, grain free stir fry, breakfast casserole, etc.)
Full 5-Day Menu & Recipes Below (printable)
Easy High Protein Meals (5 Day Menu in 1 Hour!)
Video
Equipment
- Round Meal Prep Containers (for veggie snack bowls)
Ingredients
BREAKFAST: Overnight Protein Oats (2 flavors)
For the Base Overnight Oats Recipe (1 serving):
- 1/2 C. Old-Fashioned Rolled Oats
- 1 Tbsp Chia Seeds
- 1 tsp Pure Maple Syrup or Raw Honey (add 1 Tbsp for more sweetness)
- Pinch of Sea Salt
- 1/4 C. Plain Greek Yogurt (can sub with dairy free yogurt)
- 1 Scoop Your Favorite Protein Powder (I like Paleo Valley Bone Broth Protein)
- 2/3 C. Unsweetened Almond Milk (or any type of milk)
For the Peach Cobbler Flavor (1 serving):
- 1/2 tsp Vanilla Extract
- 1/2 tsp Cinnamon
- 1/8 tsp Nutmeg
- Toppings: 1/2-1 Peach (sliced), 1 Tbsp yogurt, 1 Tbsp chopped pecans, dash of cinnamon
For the Peanut Butter Chocolate Banana Flavor (1 serving):
- 1 Tbsp Cacao or Cocoa Powder (add more for a richer flavor)
- Toppings: 1/2 Banana (sliced), 1 Tbsp Peanut Butter, 1 Tbsp Chocolate Chips, dash of cinnamon
LUNCH: Creamy Canned Salmon Salad (5 servings, with sides)
- 5 Cans Wild-Caught Canned Salmon (25 oz)
- 3 Stalks of Celery, chopped
- 1/3 C. Red Onion, chopped
- 3 Tbsp Fresh Dill, finely minced
- 4 Tbsp Green Onion, chopped
- Zest of 1/2 a Large Lemon or 1 Small Lemon
- 1-2 Tbsp Lemon Juice
- Sea Salt and Pepper, to taste
- 1/3 C. Avocado Mayonnaise
- 1/3 C. Plain Greek Yogurt (or dairy free yogurt)
- 1 tsp Dijon Mustard
- 1 Tbsp Capers, optional
- Lettuce, optional (to serve salad over)
- Sides: 5 Boiled Eggs, Celery Sticks, 1/4 of an Avocado into each container
DINNER: Loaded Burrito Protein Bowls (5 servings)
- 2 tsp Avocado Oil, divided
- 3-4 Bell Peppers, de-seeded and sliced into thin strips
- 1/2 Red Onion, sliced
- Taco Seasoning (1 tsp + 3 Tbsp)
- 1 Yellow Plantain, peeled and sliced into 1/2 inch pieces
- 1.5 lbs Ground Turkey (ground beef or ground chickens works too)
- 1/2 C. Rice, rinsed
- 12 oz Bag of Frozen Pre-riced Cauliflower, defrosted
- 1 Lime
- 1/4 C. Cilantro, chopped
- Sea Salt and Pepper, to taste
- 1 15 oz Can of Corn, drained
- 1 15 oz Can of Black Beans, drained and rinsed
- 1 2/3 C. Salsa
SNACK: Veggie Snack Bowls with Homemade Greek Yogurt Ranch (5 servings)
For the Veggie Bowls:
- 2 C. Baby Carrots
- 2 C. Cherry Tomatoes
- 1 Large Head of Broccoli (or two small heads), chopped into bite size pieces
- 4 Bell Peppers, de-seeded and sliced
For the Greek Yogurt Ranch Dip:
- 1/2 C. Avocado Mayonnaise
- 1/2 C. Plain Greek Yogurt
- 1 tsp EACH of Dried Dill and Garlic Powder
- 1/2 tsp EACH of Dried Chives, Parsley, and Onion Powder
- 1/4 tsp Pepper
- Pinch of Sea Salt
- 1-2 tsp Lemon Juice
Instructions
BREAKFAST: Overnight Protein Oats
- Add the ingredients for the base overnight oats recipe into each of your meal prep containers.
- Add the additional peach cobbler ingredients (except the toppings) into three of the meal prep containers. Add the additional peanut butter chocolate ingredients into two of the meal prep containers. Mix until everything is fully combined. Cover with a lid and let sit in fridge for a few hours or overnight to thicken.
- Once they've thickened up, give them one more mix. Then, add your toppings. Place back in the fridge until ready to serve.
LUNCH: Creamy Canned Salmon Salmon (with sides)
- Drained the salmon completely. Add to mixing bowl. Add all remaining ingredients. Mix until fully combined.
- Meal Prep Assembly: Add a few lettuce leaves to each meal prep container. Top with the salmon salad. Add boiled eggs and celery sticks on the side. Add the avocado when ready to serve.
DINNER: Loaded Burrito Protein Bowls
- Veggies: In a large skillet over medium heat, add 1 tsp of avocado oil along with the sliced bell peppers and onions. Saute until onions are translucent and easy to pierce with a fork. Add 1 tsp of taco seasoning and mix to combine. Saute a few more minutes then remove from skillet and set aside.
- Plantains: In the same skillet, add 1 tsp of avocado oil along with the sliced plantains and cook on each side until golden in color and easy to pierce with a fork. Sprinkle with sea salt, to taste. Remove from skillet and set aside.
- Rice Mixture: Cook regular rice in a rice cooker or saucepan according to package instructions. While that's cooking, add the pre-riced cauliflower to the skillet and saute until it's golden and soft. Once the regular rice is done, add it to the skillet with the sauteed cauliflower rice. Mix well. Then, add the zest of one lime, lime juice, cilantro, sea salt, and pepper, to taste. Saute a few more minutes then remove from the skillet.
- Ground Turkey: In that same skillet, add the ground turkey and cook until fully browned. Then, add 3 Tbsp of taco seasoning. Add a splash of water and mix seasonings fully into the meat mixture. Continue to cook a few more minutes so the meat absorbs all the spices. (add as much water as needed to avoid drying the meat out).
- Meal Prep Assembly: Into each meal prep container, add 1/5 of the rice mixture, 1/3 C. of corn, 1/5 of the meat mixture, 1/4 C. of black beans, 1/5 of the bell pepper mixture, 1/3 C. of salsa, and 3-4 plantain slices. Add a lid and these protein bowls are prepped and ready to go in the fridge. **When ready to serve, feel free to add avocado slices or an extra sauce, such as the Primal Kitchen Avocado Lime Sauce.
SNACK: Veggie Snack Bowls with Greek Yogurt Ranch
- Add all ranch ingredients to a mixing bowl and mix until fully combined. I like to add a tbsp of two of water to thin out the consistency, but this is optional. Transfer ranch to individual sauce cups (optional).
- Meal Prep Assembly: Add the sauce cups of ranch into a glass meal prep container. Then, add the veggies into the meal prep containers (roughly divided into 5 servings). Add a lid and place in fridge for the week!
This was excellent!!! I wasn’t able do it all in an hour but I was also meal prepping something different for my husband; however, after he saw this, he wanted mine, too!! It was so good. Please keep these coming! Thank you!
Lol! Yep, that’s usually how it happens 😉 I’m so glad you enjoyed everything!
These are THE BEST overnight oats. I made very slight adjustments that I don’t think had any significant effect on the integrity of your recipes:
*For both I left out the maple syrup and they were plenty sweet though I would have loved the maple flavor in the peach cobbler ones so I’ll seek out an extract
*For the chocolate I added chocolate protein powder, a serving of laird mushroom hot chocolate powder (I need to get rid of it 😆) and the boost of cocoa powder you recommended. SO GOOD!
From my experiments I found that I like a 1:1 quick:old fashioned oats so I get both the creamy and chewy texture.
So many recipes taste bland or just don’t have a good balance of flavor. These are it. I am so much more confident to try many more of your recipes! I’m just sorry it took me so long to try them because I’ve been watching your YouTube channel for a long while now. I repent, I’m changin my ways 😅
Lol – yay! I’ve won you over! 😉 And, those little swaps sound great – love the idea of using maple extract to cut back on sugar.
Okay, the Greek yogurt ranch dip is ADDICTING. I made it along with the PB banana chocolate oats and the salmon salad for my work meal prep, and all of it is so good! I could eat the ranch dip with a spoon! I’ve been eating it with carrots and I’m nowhere near sick of it. I’m gonna have to make it for parties!
Lol – IKR! I could literally dip anything in it because it’s so dang good! I’m so glad you enjoyed everything 🙂
What can I substitute if salmon is not an option? I can’t eat it.
Chicken or Tuna 🙂
I made this. I took me a little over an hour to do do, but I liked everything I made. The burrito bowl is delicious. I put my own twist on it and used more middle eastern spices for seasoning. Also cooked the rice with turmeric and coconut milk and it blended perfectly. Used canned peaches for the overnight oats cuz I had them on hand and it worked perfectly. These recipes leave enough room for u to improvise. I’ll def keep this in my back pocket.
Love all of the swaps and additions you made – I’ll have to try the coconut milk/turmeric rice. That sounds amazing!
This is silly but do you heat the oats to serve or are they meant to be eaten cold?
Not silly at all! With overnight oats, they’re meant to be eaten cold; however, you can certainly heat them and they’d still be delicious!
I plucked the Creamy Salmon Salad from this plan to give it a try. Legit, one of the best tasting and simple meals I have ever made that didn’t involve cooking. It doesn’t feel like I am eating a salad. It is a very hardy meal. I also used canned salmon and probably will going forward because it just makes prep quicker. The only thing I omitted was the capers. I never tried those before and wasn’t sure if I would like them. This recipe is for sure going to go into my meal rotations. Thank you so much for your channel and website. I really needed new and refreshing meal plans and your work provides a treasure trove of wonderful recipes for healthy eating.
wow tysm – so glad you loved it! If you like a salty, somewhat briney taste, you’ll love the capers. It pairs well with the fishiness of the salmon (in a good way).