8 High-protein Meal Prep Recipes to Boost Metabolism All Week

By Brandon D / October 5, 2025

Want meals that actually keep you full, taste amazing, and make weekday eating ridiculously easy? These high-protein meal prep recipes do all that—and they’re anything but boring. We’re talking juicy chicken, zesty sauces, craveable bowls, and smart shortcuts that save time without skimping on flavor.

Protein helps curb cravings, supports muscle recovery, and gives your metabolism a gentle nudge. Plus, each recipe is designed to reheat like a dream. Ready to meal prep like a pro? Let’s get you set for the whole week.

1. Chili-Lime Chicken Bowls With Cilantro Rice That Pack A Punch

This is the “I actually look forward to my leftovers” lunch. It’s tangy, spicy, and super satisfying thanks to juicy chicken and fluffy cilantro-lime rice. Perfect for grab-and-go bowls you can mix and match with veggies all week.

Ingredients:

• 1.5 lb boneless skinless chicken breasts, pounded to even thickness
• 2 tbsp olive oil
• 2 limes, zested and juiced
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup uncooked jasmine rice (or brown rice)
• 1.75 cups low-sodium chicken broth or water
• 1/3 cup chopped fresh cilantro
• 1 can (15 oz) black beans, rinsed and drained
• 2 cups cherry tomatoes, halved
• 1 large bell pepper, sliced
• 1 avocado, sliced (add day-of)
• Optional: Greek yogurt or sour cream, hot sauce

Instructions:

1. In a bowl, whisk olive oil, lime zest/juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Add chicken and marinate 20–30 minutes (or up to overnight).
2. Cook rice with broth according to package directions. Fluff, then fold in cilantro and a squeeze of lime.
3. Heat a grill pan or skillet over medium-high. Sear chicken 5–6 minutes per side until cooked through (internal temp 165°F). Rest 5 minutes, then slice.
4. Divide cilantro rice among 4 containers. Top with sliced chicken, black beans, tomatoes, and bell pepper.
5. Add avocado and dollops of Greek yogurt day-of. Finish with hot sauce.

Serve with extra lime wedges for a fresh pop. Swap chicken for shrimp or tofu if you like. Pro tip: double the chicken and freeze half for backup bowls next week.

2. Smoky Turkey Chili That Gets Better Every Day

This chili is thick, cozy, and unapologetically hearty. It’s packed with lean protein and fiber, and the leftovers are somehow even better by day three. Meal prep magic? Absolutely.

Ingredients:

• 2 tsp olive oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1.5 lb lean ground turkey (93% or 99%)
• 2 tbsp tomato paste
• 2 tbsp chili powder
• 1 tbsp smoked paprika
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 can (28 oz) crushed tomatoes
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) pinto or black beans, drained and rinsed
• 1 cup low-sodium chicken broth
• Optional: 1 chipotle in adobo, minced, for extra heat

Instructions:

1. Heat oil in a large pot over medium. Sauté onion and bell pepper 4–5 minutes until softened. Add garlic and cook 30 seconds.
2. Add turkey, breaking it up. Cook until no longer pink, about 6–8 minutes. Stir in tomato paste and cook 1 minute.
3. Add chili powder, smoked paprika, cumin, oregano, salt, and pepper. Stir until fragrant, 30 seconds.
4. Add crushed tomatoes, beans, broth, and chipotle if using. Simmer uncovered 25–30 minutes, stirring occasionally, until thick and deep red.
5. Taste and adjust seasoning. Portion into 5 containers.

Top with Greek yogurt, scallions, avocado, or shredded cheddar. Serve with a side of roasted sweet potatoes or cornbread if you want extra carbs for training days. Freezes like a champ for up to 3 months.

3. Garlic-Ginger Salmon With Sesame Broccoli You’ll Crave On Repeat

Sheet-pan salmon is meal prep’s fancy friend that takes 20 minutes. The garlicky, gingery glaze is glossy and irresistible, and the sesame broccoli roasts to toasty perfection. High protein, high flavor, low effort—chef’s kiss.

Ingredients:

• 4 salmon fillets (5–6 oz each), skin on
• 1.5 tbsp low-sodium soy sauce or tamari
• 1 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 2 tsp toasted sesame oil
• 2 cloves garlic, minced
• 1 tbsp fresh grated ginger
• 1 tbsp sriracha or chili-garlic sauce (optional)
• 1 large head broccoli, cut into florets
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• Cooked brown rice or quinoa for serving (about 2 cups cooked)
• Sesame seeds and sliced scallions to garnish

Instructions:

1. Preheat oven to 425°F. Line a sheet pan with parchment.
2. Whisk soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and sriracha.
3. Toss broccoli with olive oil and salt. Spread on half the sheet. Roast 8 minutes.
4. Pull the pan, add salmon on the other half, and brush fillets generously with glaze. Roast 8–10 minutes more, until salmon flakes easily.
5. Divide rice/quinoa, salmon, and broccoli into 4 containers. Sprinkle with sesame seeds and scallions.

Excellent warm or at room temp. Swap broccoli for green beans or asparagus. Pro tip: keep the salmon slightly under for meal prep—the reheat brings it to perfect doneness.

4. Steak Fajita Power Boxes With Zippy Yogurt-Lime Sauce

These boxes taste like a sizzling skillet situation, minus the restaurant prices. You get tender steak, peppers, onions, and a creamy, tangy sauce that ties everything together. Protein-packed and totally meal-prep friendly.

Ingredients:

• 1.25 lb flank or skirt steak
• 2 tbsp olive oil, divided
• 1 tbsp lime juice
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 bell peppers, thinly sliced
• 1 large red onion, thinly sliced
• 2 cups cooked cilantro-lime cauliflower rice or regular rice
• 1 can (15 oz) corn, drained (or 1.5 cups frozen, thawed)
• 1 avocado, sliced (add day-of)

Yogurt-Lime Sauce:

• 3/4 cup plain Greek yogurt
• 1 tbsp lime juice
• 1 tsp honey
• 1/2 tsp chili powder
• Pinch of salt

Instructions:

1. Pat steak dry. In a small bowl, mix 1 tbsp olive oil, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Rub all over steak; marinate 20–30 minutes.
2. Heat a large skillet over high. Add remaining 1 tbsp oil. Sear steak 3–5 minutes per side for medium-rare (thicker cuts may take longer). Rest 10 minutes, then slice thinly against the grain.
3. Add peppers and onions to the same pan. Sauté 5–7 minutes until tender and charred in spots.
4. Stir together yogurt, lime juice, honey, chili powder, and salt.
5. Divide rice, corn, peppers/onions, and steak into 4 containers. Pack sauce separately. Add avocado day-of.

Great with tortillas on the side if you want fajitas on demand. You can swap steak for chicken thighs or portobellos. Pro tip: slice the steak thin for ultra-tender reheats.

5. Creamy Pesto Cottage Cheese Pasta With Grilled Chicken

High-protein pasta that tastes like comfort food? Yes, please. Cottage cheese blends into a silky, protein-rich sauce that clings to every noodle. Toss in grilled chicken and peas, and you’ve got a balanced lunch that reheats beautifully.

Ingredients:

• 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
• 1 lb boneless skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup low-fat cottage cheese
• 1/3 cup prepared basil pesto
• 2 tbsp grated Parmesan
• 1 clove garlic, minced
• Juice of 1/2 lemon
• 1.5 cups frozen peas, thawed
• Red pepper flakes (optional)

Instructions:

1. Cook pasta to al dente in salted water. Reserve 1/2 cup pasta water; drain.
2. Season chicken with olive oil, Italian seasoning, salt, and pepper. Grill or pan-sear 5–6 minutes per side until cooked through. Rest and slice.
3. Blend cottage cheese, pesto, Parmesan, garlic, and lemon juice until smooth. Thin with a splash of pasta water if needed.
4. Toss warm pasta with sauce and peas over low heat, adding pasta water until creamy. Fold in sliced chicken. Season with red pepper flakes if you like.
5. Portion into 4 containers.

Serve with extra lemon and a sprinkle of Parmesan. Swap peas for spinach or roasted veggies. Tip: keep sauce slightly looser than you want—pasta absorbs as it sits.

6. Spiced Lentil And Turkey Meatballs With Roasted Veg Tray

These meatballs are juicy, tender, and sneakily nutritious thanks to lentils. Paired with a rainbow of roasted veggies and a quick tahini drizzle, this tray bake hits all the cravings while packing in protein and fiber.

Ingredients:

• 1/2 cup dry brown or green lentils, rinsed
• 1 cup water or broth (for lentils)
• 1 lb lean ground turkey
• 1/3 cup breadcrumbs (or oat flour)
• 1 egg
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp coriander
• 1 tsp kosher salt
• 1/4 tsp black pepper
• 2 cups cauliflower florets
• 2 cups chopped carrots
• 1 red onion, wedged
• 2 tbsp olive oil
• 1 tsp dried oregano

Tahini Lemon Drizzle:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 small clove garlic, grated
• 2–4 tbsp warm water to thin
• Pinch of salt

Instructions:

1. Preheat oven to 425°F. Line two sheet pans.
2. Simmer lentils in water until tender but not mushy, 18–20 minutes. Drain and cool.
3. In a bowl, combine turkey, cooled lentils, breadcrumbs, egg, garlic, cumin, smoked paprika, coriander, salt, and pepper. Mix gently. Form 16 meatballs.
4. Toss cauliflower, carrots, and onion with olive oil and oregano; spread on one pan. Add meatballs to the other pan.
5. Roast vegetables 25–30 minutes and meatballs 15–18 minutes, flipping once, until meatballs reach 165°F.
6. Whisk tahini, lemon juice, garlic, and water until pourable. Season with salt.
7. Divide meatballs and veggies into 4 containers. Drizzle with tahini sauce or pack separately.

Serve with quinoa or pita if you want extra carbs. You can swap turkey for chicken or plant-based mince. Pro tip: wet your hands to roll meatballs without sticking.

7. Greek Yogurt Chicken Salad Jars With Herby Crunch

This is your protein-packed answer to the midday slump—light, bright, and so snackable. Swapping mayo for Greek yogurt makes it creamy without the heaviness, and the herb mix keeps it fresh all week. Pile it on greens or tuck it into wraps.

Ingredients:

• 1.5 lb cooked chicken breast, shredded or diced (rotisserie works)
• 1 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1/2 tsp honey
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup celery, finely diced
• 1/3 cup red onion, finely diced
• 1/3 cup chopped fresh dill and parsley
• 1/3 cup chopped toasted almonds or walnuts
• 1/2 cup seedless grapes or diced apple (optional, for sweetness)
• 4 cups mixed greens (for layering)

Instructions:

1. In a large bowl, whisk yogurt, Dijon, lemon juice, olive oil, honey, salt, and pepper.
2. Fold in chicken, celery, red onion, herbs, nuts, and grapes/apple if using. Taste and adjust salt and lemon.
3. Layer 4 large jars: dressing-coated chicken salad on bottom, then greens on top to prevent sogginess. Or store separately.

Serve on whole-grain toast, in lettuce cups, or with crackers. Add chopped pickles if you like it tangy. Tip: if packing for 5 days, store nuts separately to keep crunch.

8. Tofu And Edamame Rainbow Stir-Fry With Peanut-Lime Sauce

Plant-based and protein-loaded, this stir-fry is colorful, crunchy, and wildly satisfying. The peanut-lime sauce hits all the right notes—savory, sweet, and a little zippy. Batch it now, thank yourself later.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp soy sauce or tamari
• 2 tbsp avocado or peanut oil, divided
• 2 cups snap peas
• 1 red bell pepper, sliced
• 1 cup shredded carrots
• 1 small red cabbage, thinly sliced (about 3 cups)
• 1 cup shelled edamame (thawed if frozen)
• 2 cups cooked brown rice or cauliflower rice

Peanut-Lime Sauce:

• 1/3 cup natural peanut butter
• 2 tbsp soy sauce or tamari
• 1 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• Juice of 1 lime
• 1–3 tbsp warm water to thin
• 1 tsp grated ginger
• 1 small clove garlic, minced
• Optional: 1 tsp sriracha

Instructions:

1. Toss tofu with cornstarch and soy sauce. Heat 1 tbsp oil in a large skillet over medium-high. Crisp tofu on all sides, 6–8 minutes. Remove.
2. Add remaining oil. Stir-fry snap peas, bell pepper, carrots, and cabbage 4–6 minutes until just tender. Add edamame and toss.
3. Whisk sauce ingredients until smooth and pourable. Add tofu back, drizzle sauce, and toss to coat.
4. Divide rice into 4 containers and top with stir-fry.

Garnish with chopped peanuts and cilantro. Swap peanut butter for almond butter if needed. Pro tip: keep some sauce on the side for reheating to maintain that glossy finish.

How To Reheat And Store Like A Pro

• Store in airtight containers up to 4 days (most dishes). Seafood is best within 3 days.
• Reheat gently: microwave at 70–80% power in 60–90 second bursts, stirring between.
• Keep sauces and fresh toppings (avocado, herbs, nuts) separate until serving.
• Add a splash of water or broth to revive grains and sauces.

Quick Protein Add-Ons To Boost Any Meal

• Hard-boiled eggs
• Greek yogurt cups
• Roasted chickpeas
• Cottage cheese with berries
• Edamame pods

These 8 high-protein meal prep recipes will keep you satisfied, energized, and excited to open your lunch container. Pick two or three to kick off the week, rotate the others next time, and you’ll never get bored. Now grab your containers, put on a good playlist, and let’s make meal prep the easiest win of your week—trust me, future you will be thrilled.