High Protein Meal Prep: Simple 7-Day Plan to Hit Your Fitness Goals

Struggling to stay on track with your macros? This high protein meal prep guide is the ultimate time-saving strategy to help you build muscle, burn fat, and keep energy levels high. Whether you’re aiming for 40g per meal or a full 100g of protein a day, this article includes:

Protein-packed recipes
Printable grocery list
Easy prep tips
A complete 7-day meal plan

Want more macro-balanced recipes? Don’t miss this high protein dinner roundup.

Why High Protein Meal Prep Is a Game-Changer

Benefits of High Protein Eating

High protein meals help:

Reduce hunger and cravings
Preserve lean muscle mass
Support recovery after workouts
Increase daily calorie burn through thermogenesis

Meal prepping makes it easier to stay consistent and avoid poor food choices when time is tight.

Ideal Protein Targets by Goal

Fat Loss: 0.8–1g per pound of body weight
Muscle Gain: 1–1.2g per pound of body weight
Maintenance: 0.7g per pound of body weight

High Protein Meal Prep Basics: What to Include

Best Protein Sources

Lean, complete protein should be the base of each meal. Consider:

Chicken breast
Ground turkey
Lean beef
Salmon and tuna
Greek yogurt
Eggs and egg whites
Tofu and tempeh
Protein powder

Complementary Carbs and Vegetables

Pair proteins with complex carbs and fiber-rich veggies for balance:

Brown rice
Quinoa
Sweet potatoes
Broccoli
Bell peppers
Zucchini
Leafy greens

Internal link: Check out this guide on low-carb veggies

Weekly High Protein Meal Plan (100g+ Per Day)

Meal Plan Snapshot (Macros Per Day)

Day	Breakfast (30g)	Lunch (35g)	Dinner (35g)	Total
Mon	Overnight oats + protein	Chicken burrito bowl	Salmon + veggies	100g
Tue	Protein smoothie	Turkey meatballs + rice	Grilled steak + greens	103g
Wed	Greek yogurt parfait	Chicken stir-fry	Shrimp + sweet potatoes	102g
Thu	Protein pancakes	Tuna salad	Baked cod + broccoli	105g
Fri	Egg muffins + toast	Grilled chicken wrap	Tofu curry + quinoa	100g
Sat	Smoothie bowl + seeds	Chicken fajitas	Turkey chili	101g
Sun	Cottage cheese + berries	Ground beef tacos	Lemon salmon + asparagus	104g

Download the full printable meal plan PDF here

Top 3 High Protein Meal Prep Recipes

Chicken Burrito Bowl (35g Protein)

Ingredients:

6 oz grilled chicken breast
1/2 cup brown rice
1/2 cup black beans
1/4 cup corn
1/4 diced avocado
2 tablespoons Greek yogurt
Salsa and lime

Instructions:

Season and cook chicken.
Layer rice, beans, and corn in a container.
Add chicken, avocado, yogurt, and salsa.
Refrigerate up to 4 days.

Protein Overnight Oats (30g Protein)

Ingredients:

1/2 cup rolled oats
1 scoop vanilla protein powder
3/4 cup almond milk
1 tablespoon chia seeds
1/4 banana, sliced
1 tablespoon almond butter

Instructions:

Mix oats, protein powder, milk, and chia.
Let chill overnight.
Top with banana and almond butter before serving.

Want more breakfast options? Try these 5-minute high protein breakfasts

Grocery List for 7-Day High Protein Meal Prep

Proteins

Chicken breast – 3 lb
Lean ground turkey – 2 lb
Salmon – 2 fillets
Eggs – 1 dozen
Greek yogurt – 32 oz
Protein powder – 1 tub
Canned tuna – 4 cans

Carbs and Vegetables

Quinoa – 1 cup
Sweet potatoes – 4
Broccoli – 2 heads
Spinach – 1 bag
Avocados – 3
Oats – 1 pack

Orphan link: Check out these fat-burning smoothies

FAQ: High Protein Meal Prep Questions Answered

What to meal prep high protein?

Focus on lean protein sources like chicken, turkey, tofu, or eggs. Combine with smart carbs and fiber-rich vegetables. Aim for 25–35g protein per meal.

How to get 40g protein in one meal?

Combine:

6 oz chicken with beans or lentils
3 eggs plus Greek yogurt
A smoothie with protein powder, peanut butter, and oats

How to get 100g of protein a day meal plan?

Eat three meals per day with at least 30–35g of protein. Use the 7-day plan above or try this beginner meal plan

Can you lose belly fat on a high protein diet?

Yes. Protein increases fullness, reduces cravings, supports lean mass, and increases energy burn, making it highly effective for belly fat loss.

Extra Tips to Maximize Results

Batch Prep Smartly

Cook proteins in bulk. Pre-portion into containers. Use labels to stay organized.

H3: Track and Adjust

Use MyFitnessPal or Cronometer to log intake. Adjust based on your goals and feedback from your body.

Orphan link: Check out our 1200 calorie high protein plan

Conclusion: Start Your High Protein Meal Prep Today

High protein meal prep saves time, keeps your nutrition on point, and supports your fitness goals. Use this guide to prep meals you’ll actually look forward to eating.

Looking for full macro strategies? Explore our macro meal planning guide