Looking to revitalize your meals with easy, high-protein solutions?
Our high-protein meal prep ideas offer the perfect balance of flavor and convenience along with roughly 15-25 grams of protein per 100 grams, ensuring you stay energized all week.
With the help of our Registered Dietitians at Berry Street, you can create customized meal prep plans that prioritize your health without compromising on taste.
In this article, we’ll discover high-protein recipes packed with delicious ideas like Sweet Potato Breakfast Burritos and Bacon, Egg And Cheese Breakfast Bites.
Let’s dive into recipes and strategies to make healthy eating your easiest decision yet!
7 High-Protein Meal Prep Recipes For Easy And Healthy Eating All Week Long
Packed with flavor and protein, these seven high-protein meal prep recipes from us at Berry Street are easy and nutritious, equipped to fuel your busy days and simplify your mealtime planning.
1. Sweet Potato Breakfast Burritos
Start your day right with these protein-packed, veggie-filled breakfast burritos that are easy to make and freeze for busy mornings.
Ingredients:
2 tbsp divided olive oil
1 small diced (½-inch pieces) sweet potato
1 medium chopped onion
1 chopped poblano pepper
kosher salt and pepper
¼ tsp chili powder
1 cup canned and rinsed black beans
8 large eggs
1 cup (3 oz) grated Cheddar cheese
3 cups baby kale
6 10-inch flour tortillas
Put a tablespoon of oil in a skillet over medium heat. Add the sweet potato and cook, stirring occasionally, for 5–6 minutes. Add two tablespoons of water, cover, and cook until tender, for about 2 minutes.
From there, you’ll add the onion, poblano pepper, as well as the salt and pepper. Cook these items for 3–4 minutes, then stir in the chili powder and black beans. Remove everything from heat and set aside.
Meanwhile, beat the eggs, seasoning them with the remaining salt and pepper. Heat the leftover oil in a skillet on medium heat and scramble the eggs to your liking.
Fill the tortillas with the potato mixture, eggs, cheese, and kale. Fold the sides over, then roll tightly, and serve or freeze individually if desired. You can reheat these tortillas for a quick, delicious meal later.
Sweet potatoes provide fiber (particularly in the skin) as well as vitamin A derived from beta carotene. The black beans and eggs in turn deliver sustained energy with protein, which can reduce the risk of chronic conditions like type-2 diabetes or heart disease.
Moreover, kale adds iron and antioxidants, which aids with managing blood pressure and supporting your overall health.
After trying out these online services, we discovered that a dietitian specializing in diabetes or heart health dietitian can incorporate this simple breakfast meal prep into a balanced meal plan just for you.
These Sweet Potato Breakfast Burritos offer 21 grams of protein for busy professionals who lead an active lifestyle.
2. Chickpea Pasta Salad In A Jar
Bright, tangy, and packed with nutrients, this chickpea pasta salad in a jar contains 19 grams of protein and is easy to make.
It’s also a straightforward vegetarian meal prep option that’s perfect for meal prep or an instant, satisfying lunch.
Ingredients:
¼ small finely chopped onion
2 tbsp red wine vinegar
2 tbsp olive oil
salt and pepper
¼ cup canned and rinsed chickpeas
1 cup halved grape tomatoes
2 tbsp halved kalamata olives
1 cup cooked spiral pasta
1½ cups chopped baby arugula
2 tbsp crumbled feta
Combine the onion, vinegar, oil, salt, and pepper in a 1-quart jar, then shake everything vigorously until well mixed. Add the chickpeas and shake the jar gently again to coat evenly.
Layer the jar with tomatoes, olives, pasta, arugula, and feta. Before serving, invert the jar and let it sit for 2 minutes to allow the dressing to evenly coat all ingredients.
This salad is a fiber-rich, protein-packed meal thanks to the chickpeas and feta. Additionally, the olive oil and arugula add antioxidants and vitamin K, promoting heart health and strong bones as well as reducing inflammation.
From breakfast burritos to tangy salads, our online Registered Dietitian services at Berry Street can easily help you create high-protein meal preps tailored to fuel your active lifestyle!
3. Soba Noodle Salad With Shrimp And Ginger Vinaigrette
This refreshing, protein-rich noodle salad combines vibrant veggies, tender shrimp, and a zesty ginger vinaigrette, making it a perfect meal for light lunches in the office or a picnic at the park.
Ingredients:
4 oz soba noodles
½ cup frozen shelled edamame
4 oz thinly sliced purple cabbage
1 large peeled and chopped carrot
1 tbsp finely grated fresh ginger
2 tbsp rice vinegar
½ tbsp reduced-sodium soy sauce
1 tsp light brown sugar
2 tbsp canola oil
8 oz cooked, peeled, and deveined shrimp
2 thinly sliced scallions
Cook the soba noodles according to package instructions, adding edamame in the final minute. Then, drain the soba noodles and edamame before rinsing with cold water and setting aside. Blend the carrot, ginger, vinegar, soy sauce, and sugar until they’re smooth, gradually adding the oil as you go.
Divide the noodles, cabbage, shrimp, and scallions into separate containers. Toss everything together with the ginger vinaigrette just before serving to add a fresh, vibrant flavor.
As one of our best lunch meal prep ideas, the Soba noodles and shrimp provide 42 grams of protein and healthy carbs to stabilize your blood sugar levels. Finally the cabbage and carrots deliver vitamins C and K as well as fiber to lower your cholesterol while the ginger vinaigrette dressing adds anti-inflammatory benefits, too.
Our analysis of this service revealed that a dietitian for your general well being can incorporate this dish into a high-protein meal plan to promote sustained energy and improved digestion for your busy lifestyle.
4. Paprika Chicken With Crispy Chickpeas And Tomatoes
This hearty and flavorful dish combines tender chicken, crispy chickpeas, and roasted tomatoes, seasoned to perfection with smoky paprika.
Containing a whopping 40 grams of protein, it’s a quick, nutritious dinner that’s optimal for winding down after a busy day of work.
Ingredients:
12 oz cherry or grape tomatoes
8 cloves smashed (in their skins) garlic
1 can (15-oz) rinsed chickpeas
3 tbsp divided olive oil
kosher salt and pepper
4 6-oz boneless and skinless chicken breasts
2 tsp paprika
Begin by preheating the oven to 425°F. Toss the tomatoes, garlic, and chickpeas with two tablespoons of oil, salt, and pepper in a bowl. Place them on a baking sheet and roast everything in the oven for 10 minutes or so.
Heat the remaining oil in a skillet over medium heat. Season the chicken with paprika, salt, and pepper, then cook it in the skillet until it’s golden on one side. After about 5–6 minutes, flip the chicken over and cook it for another minute.
Next, transfer the chicken to the baking sheet and roast it along with the tomatoes and chickpeas for 6 minutes. You can ensure that the chicken is consistently white on the inside and fully cooked by cutting a small sliver open with a knife to avoid salmonella from raw or undercooked meat.
Remove the chicken and vegetables from the oven and discard the garlic skins. Place the chicken on a plate and serve it warm with the roasted vegetables and chickpeas for a hearty, flavorful dish.
Rich in protein (with the chickpeas alone contributing a significant amount) and fiber, this dish promotes muscle health and digestion while the tomatoes and garlic add antioxidants to support heart health.
Our team discovered through using this service that a gut health dietitian and cardiovascular dietitian can assist you with integrating this high-protein, anti-inflammatory meal into a tailored plan for optimal wellness.
5. Salmon Niçoise Salad
This classic and vibrant French-inspired salad combines fresh salmon, crisp vegetables, and tangy vinaigrette. It’s a wholesome and satisfying meal that’s optimal for a simple meal prep or healthy lunch.
Ingredients:
2 tbsp olive oil
1 tbsp fresh lemon juice
kosher salt and pepper
1 small head torn green leaf lettuce
8 oz boiled new potatoes
8 oz blanched green beans
2 large halved medium-boiled eggs
¼ cup pitted and halved kalamata olives
4 5-oz filets cooked salmon
Whisk the olive oil, lemon juice, and a pinch of salt and pepper in a jar. Divide the lettuce, potatoes, green beans, olives, and egg halves across four plates or containers. Add a cooked salmon filet to each serving, then drizzle each one with the vinaigrette just before eating.
Our investigation demonstrated that this protein-packed salad (39 grams of protein, to be precise) supports muscle health.
The eggs and salmon in turn provide omega-3s for brain and heart health, as recommended by a cardiovascular dietitian, while the fresh veggies boost your fiber and intake of vitamins A, C and K.
6. Roasted Eggplant Veggie Burgers
Indulge in these flavorful roasted eggplant veggie burgers, packed with lentils, walnuts, spices and 18 grams of protein. It offers you a hearty plant-based meal that’s both nutritious and filling.
Ingredients:
1½ oz halved eggplant
3 tbsp divided olive oil
kosher salt and pepper
1 medium chopped onion
2 cloves chopped garlic
1 tbsp paprika
1 tsp dried thyme
1 tsp dried oregano
½ cup quick-cooking oats
½ cup raw walnuts
1 can (15 oz) rinsed lentils
1 large egg yolk
1 tsp Worcestershire sauce
4 brioche buns
optional toppings
Preheat the oven to 375°F. Start by scoring the eggplant halves, brushing each one with oil. Season them and roast them in the oven until tender for 25–30 minutes or so.
Next, sauté the onion, garlic, and spices in oil in a separate skillet until they’re fragrant and softened. Using a blender, process the oats, walnuts, roasted eggplant, lentils, egg yolk, and Worcestershire sauce into a smooth mixture for approximately 1 minute.
Remove the mixture from the blender and place it in a bowl along with the onion and garlic, mixing everything well together.
Shape the mixture into individual patties and bake in the oven until browned for about 10–13 minutes. Finally, assemble the cooked patties with the buns and toppings, then serve immediately.
As an excellent vegetarian meal prep choice, this veggie burger provides you with fiber, protein, and healthy fats. Moreover, it supports digestion and heart health while offering a delicious alternative to meat.
‘Registered Dietitians near me’ can customize meal plans rich in protein to support your health and lifestyle goals—so transform your meals with nutritious recipes at Berry Street right now!
7. Bacon, Egg And Cheese Breakfast Bites
Start your morning with these savory Bacon, Egg, and Cheese Breakfast Bites. They’re a hearty mix of crispy hash browns, fluffy eggs, and melted cheese wrapped in warm tortillas.
Ingredients:
2 cooked and halved crosswise hash brown patties
4 homemade or 8-inch store-bought tortillas
4 strips cooked and chopped crispy bacon
4 large scrambled eggs
¼ cup (1 oz) extra-sharp grated Cheddar cheese
2 tsp divided olive oil
hot sauce for serving
Start by drizzling a skillet with a teaspoon’s worth of olive oil and setting to medium heat setting. Whisk the eggs together in a bowl and season lightly with a pinch of salt and pepper for added flavor. Add the eggs to the skillet, stirring occasionally until they’re cooked halfway. Remove the skillet from heat and set aside.
Place a hash brown piece in the center of each tortilla, then layer them evenly with bacon, scrambled eggs, and cheese for a balanced filling. Wrap the tortillas tightly, ensuring the edges are pleated and secured to hold the contents firmly.
Next, heat more oil in the same skillet over medium heat, cooking two wraps at a time until they’re golden and crispy. Cook each side for approximately 2 minutes. Repeat the process with the remaining oil and wraps to achieve an even texture and perfect browning.
Plate the wraps and slice each one in half, serving immediately with hot sauce to enhance the flavor and add a satisfying, spicy kick.
This recipe provides biological value protein of nearly 19 grams, along with fiber, healthy fats and delicious flavors to energize your day. The combination of eggs, cheese, and hash browns ensures satiety and sustained energy levels, too.
As per our expertise, a Registered Dietitian for weight loss can tailor this breakfast recipe to meet your nutritional needs. They can suggest alternate fillings or healthier ingredient swaps for added weight management benefits.
Conclusion
In this article, we discovered that it’s easy and delicious to prioritize protein in your daily meals with our seven favorite recipes.
Ready to take your wellness journey to the next level? At Berry Street, our virtual dietitian services can guide you on the right path with expert nutritional tools and personalized plans.
Visit us today to make your meal prep truly transformative with a licensed 'dietitian near me'!
