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Are you looking for some high-protein meal prep for weight loss? Well, look no further! We have a wide range of delicious meal prep recipes with over 25 grams of protein and less than 500 calories per serving!
Add a couple of these tasty protein-packed recipes to your meal plan, and you’re one step closer to your weight loss goals.
If you’re new to meal prep, make sure to look at our how to meal prep for beginners guide! There is a ton of helpful information. If you’re vegetarian make sure to look at these vegetarian meal prep ideas, and if you’re vegan check out these high protein vegan meal prep recipes.
In Short, What is Protein?
Proteins are essential nutrients for the human body. They are a building block for repairing muscle and provide as much dense energy as carbohydrates at 4kcal per gram.
Can I Eat Too Much Protein?
Yes, like most good things, too much of it can have adverse effects. Your body can only get the full benefit from about 25 to 35 grams of protein per meal, so there isn’t much need to aim for more per serving. That is the reason why you’ll see most protein shakes have around 28 to 30 grams of protein per serving.
Too much protein regularly can cause strain on the kidneys, so we recommend eating no more than 0.8 grams of protein per pound of bodyweight, which is on the high end for athletics. A realistic figure for regular gym folks would be around 0.35 to 0.6 grams of protein per pound of body weight.
Should I Exercise When on a High Protein Meal Prep for Weight Loss Diet?
Yes, if you want to get the full benefit of a high protein diet for weight loss, you should be exercising regularly. Exercise will help you lose weight and add muscle, and you already have a well-optimized diet for muscle growth, so you might as well get the full benefits from it!
Tips & Tricks for Weight Loss
Eat less than you consume: This is the golden rule for weight loss. Consume fewer calories than your output, and it gives your body no choice but to burn stored up energy sources. This weight loss calculator can get a good figure of how many calories you should be eating.
Exercise regularly: If you want to stay healthy while losing weight, this is an important step. Exercising doesn’t only burn calories but improves your overall health and fitness.
Eat whole foods: Still to whole foods. They are a lot more nutritious and provide longer-lasting energy while also being much more filling!
32 High Protein Meal Prep Recipes for Weight Loss (with over 25grams of protein)
Now that you know more about protein and weight loss, it’s time to have a look at some delicious, healthy recipes.
4 High Protein Meal Prep Breakfast Ideas for Weight Loss
Breakfast is famous for being the most important meal of the day, and it’s no different with weight loss. Pick one of these delicious high-protein breakfast recipes to start your day.
A healthy breakfast skillet full of protein, veggies and lots of flavor, this savory breakfast skillet is great for group gatherings or meals that can last you throughout the week.
Calories: 448kcal Protein: 34g Carbohydrates: 6g Fat: 32g
Three ingredients: Cottage cheese, eggs, and oats. Twelve minutes from start to finish. You won’t be disappointed!
Calories: 441kcal Protein: 36g Carbohydrates: 31g Fat: 18g
Homemade cheesy sausage balls are an easy breakfast recipe perfect for meal planning since they quickly make a big batch, store, and reheat quickly. These low-carb, high-protein sausage balls pack 28g protein and only two carbs when you enjoy 2 for your morning meal.
Calories: 180kcal Protein: 14.1g Carbohydrates: 1.2g Fat: 12.8g
Make the best-scrambled eggs you’ve ever had with our quick & easy but simple-to-follow recipe – so good you’ll never look elsewhere again!
Calories: 327kcal Protein: 22g Carbohydrates: 13g Fat: 21g
15 High Protein Meal Prep Lunch Ideas for Weight Loss
Enjoy a quick and easy high-protein meal prep lunch by trying one of these tasty recipes.
This air fryer turkey burger is delicious and takes just 5 minutes to prepare. It’s lean and high in protein, making it perfect for high protein meal prep for weight loss. You can double batch this keto-friendly burger because it’s freezer-friendly so that you can save time in next week’s prep!
Calories: 158kcal Protein: 28g Carbohydrates: 4g Fat: 3g
6. Beef Bulgogi
Made with thinly sliced beef chuck seasoned with soy sauce, brown sugar, vinegar, ginger, and sesame oil, this beef bulgogi is a sweet and savory stir fry. It’s ideal for a quick lunch that takes only 20 minutes to prepare.
Calories: 477kcal Protein: 28g Carbohydrates: 48g Fat: 18g
Salmon Meuniere is a simple dish of a buttery filet dredged in flour and fried in butter. It’s finally served with fluffy potatoes to complete a satisfying lunch.
Calories: 485kcal Protein: 41g Carbohydrates: 29g Fat: 23g
This pan-fried sesame tofu uses the best sticky, sweet sesame sauce. It’s made with fresh garlic and ginger for many flavors and is naturally sweetened with maple syrup. This recipe is a lighter version of a takeout favorite that’s perfect meal prep for lunch!
Calories: 247kcal Protein: 12.4g Carbohydrates: 21g Fat: 13.5g
This chicken fajita meal prep recipe is easy, delicious, and comes together in less than 30 minutes! Serve this flavorful fajita chicken and bell peppers with your favorite salsa and fluffy quinoa for a fast and easy weekday meal prep.
Calories: 357kcal Protein: 34g Carbohydrates: 28g Fat: 11g
In this beef and broccoli recipe, thinly sliced flank steak is cooked in butter and garlic to tender pieces. It’s finished with cooked broccoli and served as a crunchy, succulent lunch.
Calories: 499kcal Protein: 32g Carbohydrates: 57g Fat: 14g
These instant pot chicken tacos feature paprika seasoned chicken breast cooked then sliced into smaller pieces. They’re served between crunchy corn tortillas and topped with cabbage, tomatoes, cheddar cheese, jalapeño, and a lime sauce drizzle. Perfect for a quick lunch!
Calories: 498kcal Protein: 47g Carbohydrates: 32g Fat: 20g
This buffalo chicken meal prep with rice and roasted garlic cauliflower makes for a healthy, flavorful and satisfying meal that can be made in advance and stored in the fridge for a quick and convenient meal!
Calories: 411kcal Protein: 30g Carbohydrates: 39g Fat: 16g
This keto spaghetti casserole is full of bold Italian flavors using Palmini pasta in place of traditional spaghetti to keep it low carb.
Calories: 342kcal Protein: 34g Carbohydrates: 5g Fat: 20g
Super juicy and flavorful air fryer Italian turkey meatballs take under 15 minutes to make and are the perfect healthy dinner! Serve with your favorite pasta and red sauce for a comforting home-cooked meal.
Calories: 205kcal Protein: 31g Carbohydrates: 8.1g Fat: 5.2g
This spicy Thai shrimp recipe is a delicious and easy meal. Low carb keto shrimp lettuce wraps with peanut sauce are GF and take just 15 minutes to make!
Calories: 470kcal Protein: 29g Carbohydrates: 16g Fat: 31g
A high-protein pasta salad made with bowtie pasta, seared chicken breasts, fresh vegetables, and a low-calorie spicy yogurt dressing! Perfect as a quick and easy lunch meal prep.
Calories: 382kcal Protein: 30.5g Carbohydrates: 26.1g Fat: 17.6g
Southwestern ground turkey and quinoa stuffed zucchini boats that are healthy, gluten-free, and filling. Made with simple ingredients, these flavorful zucchini boats are easy to make and the perfect healthy meal prep recipe.
Calories: 368kcal Protein: 29.5g Carbohydrates: 28.8g Fat: 16.9g
A delicious, easy spinach stuffed chicken breast recipe in 30 minutes! You need just six simple ingredients to make chicken stuffed with spinach and cream cheese.
Calories: 230kcal Protein: 43.9g Carbohydrates: 3.8g Fat: 11.8g
19. Tuna Pasta Salad
This tuna pasta salad is an easy, protein-packed, make-ahead lunch or dinner. The tuna and quail eggs bring the protein, and the fresh veggies help keep the calories down while still providing a filling meal.
Calories: 462kcal Protein: 29g Carbohydrates: 31g Fat: 24g
20. Keto Meatballs
Classic Italian meatballs sound like a good high protein meal option, but they usually have a lot of bread added, which cuts down on nutrition. These bread-less meatballs are as juicy and soft as regular meatballs but high in protein and loaded with collagen!
Calories: 330kcal Protein: 38.4g Carbohydrates: 5.1g Fat: 17.4g
12 High Protein Meal Prep Dinner Ideas for Weight Loss
Make use of that slow cooker and enjoy more family-friendly recipes with these high-protein meal prep dinner ideas.
This slow-cooked chicken teriyaki is sweet and savory with a delicious sticky glaze. It only takes 5 minutes to prep, so it’s perfect for people who are in a rush. To give this recipe a nutritious boost, it replaces sugar with honey, using no-refined sugars like typically teriyaki sauces.
Calories: 302kcal Protein: 29g Carbohydrates: 13g Fat: 15g
Chili is the ultimate meal planning recipe and this no-bean recipe is packed with protein and flavor. The crisp bacon and hearty sauce make this slow cooker recipe a family favorite.
Calories: 357kcal Protein: 43.5g Carbohydrates: 9.3g Fat: 15.9g
This herb-crusted pork tenderloin with garlic stuffing is super lean (so high in protein!) but tender and incredibly flavorful. It’s much easier to make than it looks!
Calories: 346kcal Protein: 41g Carbohydrates: 13g Fat: 13g
This herb crusted pork tenderloin with garlic stuffing is super lean (so high in protein!), but tender and incredibly flavorful! It’s much easier to make than it looks, which makes it perfect either for portion out or to serve guests!
Calories: 269kcal Protein: 35.3g Carbohydrates: 2.8g Fat: 13g
This chicken burrito skillet dinner comes together in one pan to make a quick, easy, and healthy dinner the whole family will love! Juicy boneless skinless chicken breast is packed with nutrient-dense vegetables and healthy fats. This chicken skillet meal provides a great protein punch and is the perfect one-pan meal.
Calories: 272kcal Protein: 31g Carbohydrates: 29g Fat: 5g
Meaty and cheesy, that’s what you’ll get with every forkful of this flavorful no noodle keto lasagna. Delicious layers of well-seasoned meat replace high-carb noodles, and you’ll devour the authentic lasagna flavors you love without the added carbs.
Calories: 301kcal Protein: 33g Carbohydrates: 3g Fat: 16g
Instant pot crack chicken is incredible, especially when you make it from scratch and forget about the sodium-heavy spice packets! Whether you make it keto or full-on with pasta, there is something to please everyone in your family!
Calories: 466kcal Protein: 32g Carbohydrates: 5g Fat: 43g
Healthy, high protein Turkey Chili recipe is bursting with flavor, fiber, and nutrients – thanks to lean ground turkey, mixed beans, peppers, and a simple spice blend. Prepare on the stovetop or in the slow cooker for a hearty, comforting meal that satisfies!
Calories: 288kcal Protein: 29g Carbohydrates: 38g Fat: 2g
This better than takeout sesame chicken is a marinated chicken stir fry recipe in which the chicken is stir-fried using less oil than the battered and fried version. Make it juicy and saucy with a secret ingredient, low-sugar sauce that has tons of flavor!
Calories: 342kcal Protein: 36.8g Carbohydrates: 3.9g Fat: 19.2g
A complete tutorial (with tips and secrets) on how to easily bake thin-sliced chicken breasts that are skinless and boneless. No more bland, rubbery baked chicken! Say hello to hands-free, no-mess cooking!
Calories: 223kcal Protein: 34.8g Carbohydrates: 1.4g Fat: 7.8g
These carnitas are a superb protein-packed meal prep option! They are great for tacos, burritos, and salads, and this recipe is easy to make and so flavorful.
Calories: 245kcal Protein: 33g Carbohydrates: 4g Fat: 10g
This air fryer ribeye is juicy, hearty and flavorful! It is high in protein and great for quick meal prep.
Calories: 476kcal Protein: 46g Carbohydrates: 1g Fat: 32g
Frequently Asked Questions
Yes, high protein dinners are good for weight loss. Protein is filling, so you’re likely to eat less, and proteins provide your body with well-needed protein to help your muscles grow and repair in your sleep.
There are many good sources of protein for weight loss. We recommend nutrient-rich foods that are lower in saturated fats and calories, such as
• Lean Meats
• Low-Fat Dairy Products
• Nuts and Seeds
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.