10 Protein-Rich Meal Prep Recipes to Boost Your Energy

You've likely experienced a mid-day energy crash after a meal that's low in protein, like a plain salad. You're not alone in seeking ways to boost your energy levels.

You're looking for meal prep recipes that combine lean proteins with complex carbs to sustain you throughout the day, but what are the best options?

1. Chicken Fajita Meal Prep

Spicy chicken and sautéed vegetables in a meal prep container.

Ingredients

• 1 pound boneless chicken breast
• 1/2 cup sliced bell peppers
• 1/2 cup sliced onions
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 4 small tortillas
• Optional toppings: avocado, sour cream, salsa, shredded cheese

Instructions

1. Slice the chicken breast into thin strips and season with cumin, smoked paprika, salt, and pepper.
2. Heat olive oil in a large skillet over medium-high heat and cook the chicken until browned and cooked through.
3. Add sliced bell peppers and onions to the skillet and cook until tender.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the meal prep containers by placing a portion of the chicken and vegetable mixture into each container and adding a tortilla on the side.
6. Add desired toppings, such as avocado, sour cream, salsa, and shredded cheese, to each container.
7. Refrigerate or freeze the meal prep containers for up to 3-5 days.

2. Protein Packed Salad Jars

Protein Packed Salad Jars are a healthy and easy meal prep option.

Ingredients

• 1 cup mixed greens
• 1/2 cup cooked chicken breast
• 1/2 cup cooked quinoa
• 1/2 cup cherry tomatoes
• 1/4 cup cucumber
• 1/4 cup carrots
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Cook the chicken breast and quinoa according to package instructions.
2. Chop the cooked chicken breast into small pieces.
3. Slice the cherry tomatoes, cucumber, and carrots.
4. In a large bowl, combine the mixed greens, cooked chicken breast, cooked quinoa, cherry tomatoes, cucumber, and carrots.
5. In a small bowl, whisk together the olive oil and lemon juice.
6. Pour the dressing over the salad and toss to combine.
7. Season with salt and pepper to taste.
8. Divide the salad among 4-6 jars or containers, depending on desired serving size.
9. Refrigerate for up to 5 days and serve chilled.

3. Breakfast Burrito Recipes

Scrambled eggs and sausage wrapped in a tortilla make a filling breakfast.

Ingredients

• 1 pound sausage
• 6 eggs
• 6 tortillas
• 1 cup shredded cheese
• 1 can black beans, drained
• Salt and pepper to taste

Instructions

1. Cook the sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks.
2. Once the sausage is browned, remove it from the skillet and set it aside.
3. Crack the eggs into the same skillet and scramble them until they are cooked through.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the burritos by filling each tortilla with scrambled eggs, cooked sausage, black beans, and shredded cheese.
6. Season with salt and pepper to taste, then serve hot.

4. Quinoa Stuffed Bell Peppers

Colorful bell peppers filled with quinoa and protein-rich ingredients.

Ingredients

• 4 bell peppers
• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1 onion
• 2 cloves garlic
• 1 cup black beans
• 1 cup corn
• 1 cup shredded cheese
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F.
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. Cook quinoa according to package instructions.
4. Heat olive oil in a pan and sauté the onion and garlic.
5. Add black beans, corn, and cooked quinoa to the pan and stir.
6. Stuff each bell pepper with the quinoa mixture and top with shredded cheese.
7. Bake for 25-30 minutes or until the bell peppers are tender.
8. Season with salt and pepper to taste.

5. Turkey Meatball Meal Prep

Turkey meatballs served with quinoa and steamed vegetables make a nutritious meal prep.

Ingredients

• 1 pound ground turkey
• 1/2 cup rolled oats
• 1/2 cup grated Parmesan cheese
• 1 egg
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 cup mixed vegetables

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, oats, Parmesan cheese, egg, onion, and garlic.
3. Mix well with your hands or a wooden spoon until just combined.
4. Use your hands to shape the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter.
5. Place the meatballs on a baking sheet lined with parchment paper.
6. Drizzle with olive oil and season with salt and pepper.
7. Bake for 18-20 minutes, or until cooked through.
8. In a medium saucepan, bring the quinoa and water to a boil.
9. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender.
10. Steam the mixed vegetables in a steamer basket until tender.
11. Divide the cooked quinoa, meatballs, and steamed vegetables among meal prep containers.

6. Spinach Stuffed Chicken Breasts

Tender chicken breasts stuffed with spinach and feta cheese.

Ingredients

• 4 boneless, skinless chicken breasts
• 1 package frozen chopped spinach, thawed and drained
• 1/2 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and garlic.
3. Lay the chicken breasts flat and make a horizontal incision in each to create a pocket.
4. Stuff each chicken breast with the spinach mixture.
5. Season with salt and pepper.
6. Drizzle olive oil over the chicken breasts.
7. Place the stuffed chicken breasts on a baking sheet lined with parchment paper.
8. Bake for 35-40 minutes or until the chicken is cooked through.
9. Let the chicken rest for 5 minutes before slicing and serving.

7. High Protein Soup Recipes

Hearty lentil soup packed with protein and vegetables.

Ingredients

• 1 cup dried green or brown lentils
• 4 cups vegetable broth
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• Salt and pepper, to taste
• 2 tablespoons olive oil

Instructions

1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion, garlic, carrots, and celery, and cook until the vegetables are tender.
3. Add the lentils, vegetable broth, diced tomatoes, thyme, cumin, salt, and pepper.
4. Bring the mixture to a boil, then reduce the heat and let it simmer for 30-40 minutes, or until the lentils are tender.
5. Use an immersion blender to puree the soup to your desired consistency, or let it cool and puree it in a blender.
6. Serve the soup hot, garnished with chopped fresh herbs or a sprinkle of paprika, if desired.

8. Baked Salmon Meal Prep

Delicious baked salmon with a flaky texture and flavorful seasonings.

Ingredients

• 4 salmon fillets
• 2 lemons
• 1/4 cup olive oil
• 4 cloves garlic
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon fillets.
5. Season with salt, pepper, and thyme.
6. Slice the lemons and place a slice on top of each salmon fillet.
7. Mince the garlic and sprinkle over the salmon fillets.
8. Bake for 12-15 minutes or until the salmon is cooked through.
9. Remove from the oven and let cool before refrigerating or freezing for meal prep.

9. Protein Rich Veggie Bowls

Veggie bowls packed with protein-rich ingredients for a nutritious meal.

Ingredients

• 1 cup quinoa
• 2 cups mixed vegetables
• 1 cup cooked chickpeas
• 1/2 cup sliced avocado
• 1/4 cup chopped nuts
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Cook the quinoa according to package instructions.
3. Toss the mixed vegetables with olive oil, salt, and pepper, and roast in the oven for 20 minutes.
4. In a bowl, combine the cooked quinoa, roasted vegetables, chickpeas, and sliced avocado.
5. Sprinkle chopped nuts on top and serve.

10. Beef And Broccoli Stir Fry

Quick and easy beef and broccoli stir fry recipe.

Ingredients

• 1 lb beef strips
• 3 cups broccoli florets
• 2 tablespoons vegetable oil
• 2 cloves garlic
• 1 tablespoon soy sauce
• 1 tablespoon oyster sauce
• Salt and pepper

Instructions

1. Heat oil in a large skillet or wok over medium-high heat.
2. Add beef and cook until browned, about 3-4 minutes.
3. Add broccoli, garlic, soy sauce, and oyster sauce to the skillet.
4. Stir-fry for 2-3 minutes or until broccoli is tender.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.

Conclusion

You'll boost your energy with these 10 protein-rich meal prep recipes. Some may argue that meal prep is time-consuming, but these recipes are designed to be efficient, saving you time while supporting weight loss and fitness goals. They're ideal for busy individuals seeking a healthy diet, with lean proteins and plant-based options to fuel your body.