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20 High Protein Dinner Meal Prep Recipes for the Week

25 Easy Sunday High-Protein Meal Prep Ideas for a Stress-Free Week

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25 Easy Sunday High-Protein Meal Prep Ideas for a Stress-Free Week

Sunday meal prep doesn’t have to mean spending your entire day in the kitchen. With the right recipes, you can prepare a week’s worth of satisfying, high-protein meals in a few hours and make busy weekdays much easier.

These 25 easy Sunday high-protein meal prep ideas are designed to be practical, flavorful, and filling. You’ll find protein-packed breakfasts, lunches, dinners, bowls, wraps, casseroles, and grab-and-go snacks that can be prepared ahead and stored for the week.

Whether you’re trying to eat more protein, simplify your weekday meals, or avoid reaching for takeout when you’re busy, these recipes give you plenty of options to prep on Sunday and enjoy throughout the week.

Meal prep tip: Most cooked meals will keep well in the refrigerator for about 3–4 days. For meals you want to keep longer, freeze individual portions and thaw them overnight in the refrigerator.

1. High-Protein Chicken Burrito Bowls

These chicken burrito bowls are one of the easiest Sunday meal-prep options because everything can be cooked in batches and assembled into individual containers.

Makes: 4 servings
Protein: Approximately 40–45g per serving

Ingredients

  • 1 ½ lb boneless, skinless chicken breasts
  • 2 cups cooked brown rice
  • 1 can black beans, drained and rinsed
  • 1 cup corn
  • 1 cup salsa
  • 1 avocado
  • 1 cup shredded lettuce
  • ½ cup shredded cheddar cheese
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • Salt and black pepper
  • Lime wedges

Instructions

  1. Slice the chicken breasts into bite-sized pieces.
  2. Toss the chicken with olive oil, chili powder, cumin, paprika, garlic powder, salt, and pepper.
  3. Cook in a large skillet over medium-high heat for 6–8 minutes, stirring occasionally, until cooked through.
  4. Divide the cooked rice between four meal-prep containers.
  5. Add chicken, black beans, and corn to each container.
  6. Add shredded cheese and salsa.
  7. Keep lettuce and avocado separate until serving so they stay fresh.
  8. Refrigerate and add the fresh toppings just before eating.

Storage: Refrigerate for up to 4 days. Add avocado immediately before serving.

2. Turkey and Egg Breakfast Burritos

Make these once on Sunday and you’ll have a protein-rich breakfast ready whenever your morning gets hectic.

Makes: 6 burritos
Protein: Approximately 30–35g each

Ingredients

  • 8 large eggs
  • 1 cup egg whites
  • 8 oz lean ground turkey
  • 1 cup shredded cheddar cheese
  • 1 cup black beans
  • 1 cup diced bell peppers
  • ½ cup diced onion
  • 6 whole-wheat tortillas
  • 1 teaspoon olive oil
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • Salt and pepper
  • Salsa, for serving

Instructions

  1. Heat olive oil in a skillet.
  2. Add onion and bell peppers and cook for 3–4 minutes.
  3. Add ground turkey, paprika, garlic powder, salt, and pepper.
  4. Cook until the turkey is fully browned.
  5. Whisk the eggs and egg whites together.
  6. Pour them into the skillet and cook until just set.
  7. Stir in the black beans and remove from heat.
  8. Divide the mixture among six tortillas.
  9. Sprinkle each with cheese and add a spoonful of salsa if desired.
  10. Fold the sides inward and roll tightly into burritos.
  11. Wrap individually in foil or parchment paper.

Storage: Refrigerate for up to 4 days or freeze for up to 2 months.

To reheat: Microwave a refrigerated burrito for about 1–2 minutes. Frozen burritos should be thawed overnight when possible.

3. Greek Chicken and Quinoa Bowls

Fresh Mediterranean flavors make these bowls anything but boring. They’re especially good cold or slightly warmed.

Makes: 4 servings
Protein: Approximately 42g per serving

Ingredients

  • 1 ½ lb chicken breast
  • 2 cups cooked quinoa
  • 1 cucumber, diced
  • 1 cup cherry tomatoes
  • ½ red onion, thinly sliced
  • ½ cup Kalamata olives
  • ½ cup feta cheese
  • 1 cup plain Greek yogurt
  • 1 lemon
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper

Instructions

  1. Season chicken with oregano, garlic powder, salt, pepper, 1 tablespoon olive oil, and the juice of half the lemon.
  2. Cook the chicken in a skillet or grill pan until browned and cooked through.
  3. Rest for 5 minutes before slicing.
  4. Divide quinoa between four containers.
  5. Add sliced chicken, cucumber, tomatoes, onion, olives, and feta.
  6. Mix Greek yogurt with the remaining lemon juice, a pinch of salt, and a little water to create a creamy dressing.
  7. Store the dressing separately and add before eating.

Storage: Refrigerate for up to 4 days.

4. High-Protein Turkey Taco Skillet

This one-pan meal is ideal when you want maximum flavor with minimal cleanup.

Makes: 4 servings
Protein: Approximately 35–40g per serving

Ingredients

  • 1 ¼ lb lean ground turkey
  • 1 can black beans, drained
  • 1 can diced tomatoes
  • 1 cup corn
  • 1 bell pepper, diced
  • 1 small onion, diced
  • 1 cup cooked rice
  • 1 cup shredded Mexican-style cheese
  • 2 tablespoons taco seasoning
  • 1 tablespoon olive oil
  • Fresh cilantro, optional

Instructions

  1. Heat olive oil in a large skillet.
  2. Add onion and bell pepper and cook for 4 minutes.
  3. Add ground turkey and taco seasoning.
  4. Cook until the turkey is no longer pink.
  5. Stir in tomatoes, black beans, and corn.
  6. Simmer for 5–7 minutes.
  7. Fold in cooked rice.
  8. Sprinkle cheese over the top and cover until melted.
  9. Divide into four containers and garnish with cilantro if desired.

Storage: Refrigerate for up to 4 days.

5. Chicken Pesto Pasta Meal Prep

A creamy pesto-style pasta without a complicated sauce makes this a perfect weekday lunch.

Makes: 4 servings
Protein: Approximately 40g per serving

Ingredients

  • 1 lb chicken breast
  • 12 oz whole-wheat or high-protein pasta
  • ½ cup pesto
  • ½ cup plain Greek yogurt
  • 1 cup cherry tomatoes
  • 2 cups baby spinach
  • ¼ cup grated Parmesan
  • 1 tablespoon olive oil
  • Salt and pepper

Instructions

  1. Cook pasta according to package directions.
  2. Drain and set aside.
  3. Season chicken with salt and pepper.
  4. Heat olive oil in a skillet and cook chicken until completely cooked through.
  5. Slice the chicken.
  6. Mix pesto and Greek yogurt together.
  7. Toss the warm pasta with the pesto mixture.
  8. Stir in spinach and cherry tomatoes.
  9. Divide pasta between four containers.
  10. Top each serving with sliced chicken and Parmesan.

Storage: Refrigerate for up to 4 days.

Tip: Add a tablespoon of water before reheating to loosen the sauce.

6. Sheet-Pan Chicken, Sweet Potato and Broccoli

If you want a meal prep recipe that practically cooks itself, this sheet-pan combination is hard to beat.

Makes: 4 servings
Protein: Approximately 40–45g per serving

Ingredients

  • 1 ½ lb chicken breast
  • 3 medium sweet potatoes
  • 5 cups broccoli florets
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and pepper

Instructions

  1. Heat oven to 425°F.
  2. Cut sweet potatoes into small cubes.
  3. Cut chicken into bite-sized pieces.
  4. Toss sweet potatoes with half the olive oil and seasonings.
  5. Roast for 15 minutes.
  6. Add chicken and broccoli to the pan.
  7. Toss everything with the remaining oil and seasonings.
  8. Roast for another 18–22 minutes, or until the chicken is cooked through and the vegetables are tender.
  9. Divide into four meal-prep containers.

Storage: Refrigerate for up to 4 days.

7. Cottage Cheese Egg Muffins

These little egg muffins are packed with protein and perfect for breakfast on busy mornings.

Makes: 12 muffins
Protein: Approximately 10–12g per muffin

Ingredients

  • 8 large eggs
  • 1 cup cottage cheese
  • 1 cup diced turkey or chicken
  • 1 cup chopped spinach
  • ½ cup diced bell pepper
  • ½ cup shredded mozzarella
  • Salt and pepper
  • Cooking spray

Instructions

  1. Heat oven to 375°F.
  2. Grease a 12-cup muffin pan.
  3. Whisk eggs and cottage cheese together.
  4. Stir in turkey, spinach, bell pepper, mozzarella, salt, and pepper.
  5. Pour the mixture evenly into the muffin cups.
  6. Bake for 20–25 minutes, until the centers are set.
  7. Cool completely before storing.

Storage: Refrigerate for up to 4 days.

To reheat: Microwave for 30–45 seconds.

8. Beef and Rice Protein Bowls

Lean beef, rice, vegetables, and a flavorful sauce make these bowls satisfying enough to carry you through a busy afternoon.

Makes: 4 servings
Protein: Approximately 40g per serving

Ingredients

  • 1 ¼ lb lean ground beef
  • 2 cups cooked jasmine or brown rice
  • 2 cups broccoli
  • 1 cup shredded carrots
  • 1 bell pepper, sliced
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon honey
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger

Instructions

  1. Brown the ground beef in a large skillet.
  2. Add garlic and ginger and cook for 1 minute.
  3. Stir in soy sauce, sesame oil, and honey.
  4. Cook broccoli, carrots, and bell pepper in a separate pan until tender-crisp.
  5. Divide rice between four containers.
  6. Add beef and vegetables.
  7. Store refrigerated and reheat when ready to eat.

Storage: Refrigerate for up to 4 days.

9. High-Protein Tuna Pasta Salad

This cold pasta salad is particularly useful for work lunches because it doesn’t require reheating.

Makes: 4 servings
Protein: Approximately 35g per serving

Ingredients

  • 12 oz high-protein or whole-wheat pasta
  • 3 cans tuna in water, drained
  • ½ cup plain Greek yogurt
  • 2 tablespoons mayonnaise
  • 1 tablespoon lemon juice
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes
  • ½ cup diced celery
  • ¼ cup diced red onion
  • ¼ cup chopped parsley
  • Salt and pepper

Instructions

  1. Cook pasta according to package directions.
  2. Drain and rinse under cold water.
  3. Combine Greek yogurt, mayonnaise, lemon juice, salt, and pepper.
  4. Add tuna and vegetables.
  5. Fold in the cooled pasta.
  6. Mix until everything is evenly coated.
  7. Divide into four containers.

Storage: Refrigerate for up to 3 days.

10. Chicken Fajita Meal Prep Bowls

Colorful peppers and onions make these chicken bowls easy to prepare and full of fajita flavor.

Makes: 4 servings
Protein: Approximately 40–45g per serving

Ingredients

  • 1 ½ lb chicken breast
  • 3 bell peppers
  • 1 large onion
  • 2 cups cooked rice
  • 1 can black beans
  • 1 tablespoon olive oil
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • Salt and pepper
  • Lime wedges

Instructions

  1. Slice chicken, peppers, and onion.
  2. Toss chicken with spices, salt, pepper, and olive oil.
  3. Cook chicken in a large skillet until nearly done.
  4. Add peppers and onion.
  5. Cook for another 5–7 minutes.
  6. Divide rice and black beans between four containers.
  7. Add the fajita chicken and vegetables.
  8. Serve with fresh lime.

Storage: Refrigerate for up to 4 days.

11. High-Protein Overnight Oats

Prepare breakfast jars on Sunday and simply grab one from the refrigerator each morning.

Makes: 4 servings
Protein: Approximately 25–30g per serving

Ingredients

  • 2 cups rolled oats
  • 2 cups milk
  • 1 cup Greek yogurt
  • 4 tablespoons peanut butter
  • 2 tablespoons chia seeds
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1 cup berries
  • Optional protein powder

Instructions

  1. Divide oats, chia seeds, milk, Greek yogurt, peanut butter, vanilla, and sweetener among four jars.
  2. Stir each jar thoroughly.
  3. Add berries on top.
  4. Seal and refrigerate overnight.
  5. Eat cold or warm slightly before serving.

Storage: Refrigerate for up to 4 days.

12. Turkey Meatballs with Marinara and Pasta

Homemade turkey meatballs freeze beautifully, making this an excellent batch-cooking recipe.

Makes: 4 servings
Protein: Approximately 40g per serving

Ingredients

  • 1 ¼ lb lean ground turkey
  • 1 egg
  • ½ cup breadcrumbs
  • ¼ cup grated Parmesan
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 3 cups marinara sauce
  • 12 oz whole-wheat or high-protein pasta
  • Salt and pepper

Instructions

  1. Heat oven to 400°F.
  2. Combine turkey, egg, breadcrumbs, Parmesan, garlic, Italian seasoning, salt, and pepper.
  3. Form into approximately 20 small meatballs.
  4. Place on a lined baking sheet.
  5. Bake for 18–22 minutes, until cooked through.
  6. Warm marinara sauce in a saucepan.
  7. Add the cooked meatballs and simmer for 5 minutes.
  8. Cook pasta according to package directions.
  9. Divide pasta and meatballs between four containers.

Storage: Refrigerate for up to 4 days or freeze individual portions.

13. Greek Yogurt Chicken Salad

This lighter chicken salad uses Greek yogurt to boost protein while keeping the dressing creamy.

Makes: 4 servings
Protein: Approximately 35–40g per serving

Ingredients

  • 1 ½ lb cooked chicken breast, shredded
  • 1 cup plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice
  • ½ cup diced celery
  • ½ cup diced apple
  • ¼ cup chopped walnuts
  • 2 tablespoons chopped parsley
  • Salt and pepper
  • Whole-grain bread or lettuce cups for serving

Instructions

  1. Place shredded chicken in a large bowl.
  2. Add Greek yogurt, Dijon mustard, and lemon juice.
  3. Stir in celery, apple, walnuts, and parsley.
  4. Season with salt and pepper.
  5. Mix until evenly combined.
  6. Portion into containers.
  7. Serve in sandwiches, wraps, or lettuce cups.

Storage: Refrigerate for up to 3 days.

14. High-Protein Chicken Enchilada Casserole

This comforting casserole turns simple ingredients into several ready-to-reheat meals.

Makes: 6 servings
Protein: Approximately 35–40g per serving

Ingredients

  • 1 ½ lb cooked shredded chicken
  • 8 small corn tortillas
  • 2 cups enchilada sauce
  • 1 can black beans
  • 1 cup corn
  • 1 cup cottage cheese
  • 1 ½ cups shredded Mexican cheese
  • ½ cup diced green chilies
  • 1 teaspoon cumin

Instructions

  1. Heat oven to 375°F.
  2. Mix chicken, black beans, corn, cottage cheese, green chilies, and cumin.
  3. Spread a little enchilada sauce in the bottom of a baking dish.
  4. Layer tortillas over the sauce.
  5. Add part of the chicken mixture.
  6. Repeat the layers.
  7. Pour remaining enchilada sauce over the top.
  8. Sprinkle with cheese.
  9. Bake for 25–30 minutes until hot and bubbly.
  10. Cool slightly before dividing into six portions.

Storage: Refrigerate for up to 4 days.

15. Salmon, Rice and Green Bean Bowls

These meal-prep bowls combine flaky salmon with rice and crisp green beans for a balanced weekday dinner.

Makes: 4 servings
Protein: Approximately 35–40g per serving

Ingredients

  • 4 salmon fillets, about 5 oz each
  • 2 cups cooked rice
  • 4 cups green beans
  • 1 tablespoon olive oil
  • 1 lemon
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt and pepper
  • Optional Greek yogurt sauce

Instructions

  1. Heat oven to 400°F.
  2. Place salmon on a baking sheet.
  3. Brush with olive oil and season with garlic powder, paprika, salt, and pepper.
  4. Bake for 12–15 minutes, depending on thickness.
  5. Steam or roast green beans until tender.
  6. Divide rice between four containers.
  7. Add green beans and salmon.
  8. Finish with fresh lemon juice.

Storage: Refrigerate for up to 3 days.

16. Turkey and Hummus Protein Wraps

These wraps require almost no cooking if you use prepared turkey, making them perfect for a quick Sunday prep.

Makes: 4 wraps
Protein: Approximately 30–35g per wrap

Ingredients

  • 4 large whole-wheat tortillas
  • 12 oz sliced turkey breast
  • ½ cup hummus
  • 4 slices reduced-fat cheese
  • 2 cups shredded lettuce
  • 1 cucumber, sliced
  • 1 tomato, sliced
  • ½ red onion, thinly sliced
  • Black pepper

Instructions

  1. Lay tortillas flat.
  2. Spread hummus evenly over each tortilla.
  3. Add turkey and cheese.
  4. Layer lettuce, cucumber, tomato, and onion over the top.
  5. Season lightly with black pepper.
  6. Roll tightly, folding the sides inward first.
  7. Wrap individually in parchment paper.
  8. Refrigerate until ready to eat.

Storage: Best eaten within 2–3 days.

Tip: Keep watery vegetables separate if you want the wraps to stay fresher for longer.

17. Chicken and Lentil Curry

Lentils add extra plant-based protein and fiber to this hearty chicken curry.

Makes: 5 servings
Protein: Approximately 35g per serving

Ingredients

  • 1 ¼ lb chicken breast, cubed
  • 1 cup dry red lentils
  • 1 can diced tomatoes
  • 1 can light coconut milk
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 2 cups chicken broth
  • 1 tablespoon olive oil
  • Salt and pepper

Instructions

  1. Heat olive oil in a large pot.
  2. Add onion and cook for 4–5 minutes.
  3. Add garlic and spices.
  4. Stir for 30 seconds.
  5. Add chicken and cook for 4 minutes.
  6. Add lentils, tomatoes, coconut milk, and broth.
  7. Bring to a boil.
  8. Reduce heat and simmer for 20–25 minutes.
  9. Stir occasionally until the lentils are tender and chicken is cooked.
  10. Season to taste.
  11. Divide into five containers.

Storage: Refrigerate for up to 4 days. Freeze extra portions if desired.

18. Cottage Cheese Protein Pancakes

Make a large batch of these pancakes on Sunday for a breakfast that feels more indulgent than typical meal prep.

Makes: 4 servings
Protein: Approximately 25–30g per serving

Ingredients

  • 1 cup cottage cheese
  • 1 cup rolled oats
  • 3 eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • ½ teaspoon cinnamon
  • 1 tablespoon honey
  • Cooking spray
  • Berries for serving

Instructions

  1. Add cottage cheese, oats, eggs, vanilla, baking powder, cinnamon, and honey to a blender.
  2. Blend until mostly smooth.
  3. Heat a nonstick skillet over medium heat.
  4. Lightly grease the pan.
  5. Pour small amounts of batter into the skillet.
  6. Cook until bubbles form and the edges look set.
  7. Flip and cook the other side.
  8. Repeat with remaining batter.
  9. Cool completely before storing.
  10. Serve with berries and Greek yogurt.

Storage: Refrigerate for up to 4 days or freeze for up to 2 months.

19. Beef and Bean Chili

A big pot of chili is one of the easiest Sunday meal-prep recipes because the flavor often gets even better after a day in the refrigerator.

Makes: 6 servings
Protein: Approximately 35–40g per serving

Ingredients

  • 1 ¼ lb lean ground beef
  • 2 cans kidney beans, drained
  • 1 can black beans, drained
  • 2 cans diced tomatoes
  • 1 onion, diced
  • 1 bell pepper, diced
  • 2 tablespoons tomato paste
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • Salt and pepper

Instructions

  1. Heat olive oil in a large pot.
  2. Add onion and bell pepper and cook for 5 minutes.
  3. Add garlic and ground beef.
  4. Cook until the beef is browned.
  5. Stir in tomato paste, chili powder, cumin, and paprika.
  6. Add diced tomatoes and both types of beans.
  7. Bring to a simmer.
  8. Cook uncovered for 25–30 minutes, stirring occasionally.
  9. Season with salt and pepper.
  10. Divide into six containers.

Storage: Refrigerate for up to 4 days or freeze for longer storage.

20. Chicken Caesar Protein Wraps

A classic Caesar-inspired filling becomes a convenient high-protein meal when wrapped in a whole-wheat tortilla.

Makes: 4 wraps
Protein: Approximately 35–40g each

Ingredients

  • 1 ½ lb chicken breast
  • 4 whole-wheat tortillas
  • 4 cups chopped romaine
  • ½ cup grated Parmesan
  • ½ cup Greek yogurt Caesar dressing
  • 1 teaspoon garlic powder
  • ½ teaspoon Italian seasoning
  • Salt and pepper

Instructions

  1. Season chicken with garlic powder, Italian seasoning, salt, and pepper.
  2. Cook in a skillet until completely cooked through.
  3. Rest for 5 minutes, then slice.
  4. Toss romaine with Parmesan and Caesar dressing.
  5. Place chicken and salad mixture in each tortilla.
  6. Fold in the sides and roll tightly.
  7. Wrap individually.

Storage: Keep refrigerated and consume within 2 days for the best texture.

Tip: Store the dressing separately if you want to prep the wraps further in advance.

21. Shrimp and Quinoa Power Bowls

Shrimp cooks in minutes, making this one of the fastest high-protein meals to prepare on Sunday.

Makes: 4 servings
Protein: Approximately 35g per serving

Ingredients

  • 1 ½ lb peeled shrimp
  • 2 cups cooked quinoa
  • 2 cups broccoli
  • 1 cup cherry tomatoes
  • 1 avocado
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • Juice of 1 lemon
  • Salt and pepper

Instructions

  1. Pat shrimp dry.
  2. Season with paprika, garlic powder, salt, and pepper.
  3. Heat olive oil in a skillet.
  4. Cook shrimp for approximately 2–3 minutes per side, until opaque and cooked through.
  5. Steam broccoli.
  6. Divide quinoa between four containers.
  7. Add shrimp, broccoli, and tomatoes.
  8. Add avocado shortly before serving.
  9. Finish with lemon juice.

Storage: Refrigerate shrimp portions for up to 3 days.

22. High-Protein Baked Ziti

This freezer-friendly casserole is perfect for making a large batch on Sunday.

Makes: 6 servings
Protein: Approximately 35–40g per serving

Ingredients

  • 12 oz high-protein or whole-wheat ziti
  • 1 lb lean ground turkey
  • 3 cups marinara sauce
  • 1 cup cottage cheese
  • 1 cup ricotta cheese
  • 1 ½ cups shredded mozzarella
  • ½ cup grated Parmesan
  • 1 teaspoon Italian seasoning
  • 2 cloves garlic
  • Salt and pepper

Instructions

  1. Heat oven to 375°F.
  2. Cook pasta until just shy of al dente.
  3. Brown turkey in a large skillet.
  4. Add garlic and Italian seasoning.
  5. Stir in marinara sauce.
  6. Combine cottage cheese and ricotta in a bowl.
  7. Mix pasta with the meat sauce.
  8. Layer half the pasta in a baking dish.
  9. Add the ricotta mixture.
  10. Add the remaining pasta.
  11. Top with mozzarella and Parmesan.
  12. Bake for 25–30 minutes.
  13. Let rest for 10 minutes before portioning.

Storage: Refrigerate for up to 4 days or freeze individual portions.

23. Tuna and Egg Protein Snack Boxes

These snack boxes are perfect for days when you want something lighter than a full meal but still need plenty of protein.

Makes: 4 boxes
Protein: Approximately 30g per box

Ingredients

  • 4 hard-boiled eggs
  • 2 cans tuna, drained
  • ½ cup Greek yogurt
  • 1 teaspoon Dijon mustard
  • 1 cucumber
  • 2 carrots
  • 1 cup cherry tomatoes
  • 1 cup whole-grain crackers
  • Salt and pepper

Instructions

  1. Mix tuna, Greek yogurt, Dijon mustard, salt, and pepper.
  2. Peel and halve the hard-boiled eggs.
  3. Cut cucumber and carrots into sticks.
  4. Divide tuna salad between four containers.
  5. Add one egg per container.
  6. Add vegetables and crackers.
  7. Keep refrigerated until ready to eat.

Storage: Refrigerate for up to 3 days.

24. Teriyaki Chicken and Vegetable Bowls

A simple homemade teriyaki sauce turns basic chicken and vegetables into a meal-prep favorite.

Makes: 4 servings
Protein: Approximately 40g per serving

Ingredients

  • 1 ½ lb chicken breast
  • 2 cups cooked rice
  • 4 cups mixed vegetables
  • ¼ cup low-sodium soy sauce
  • 2 tablespoons honey
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 1 teaspoon cornstarch mixed with 2 tablespoons water

Instructions

  1. Cut chicken into bite-sized pieces.
  2. Cook chicken in a large skillet until browned and cooked through.
  3. Mix soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
  4. Pour sauce over the chicken.
  5. Stir in the cornstarch slurry.
  6. Simmer for 1–2 minutes until the sauce thickens.
  7. Steam or sauté the vegetables.
  8. Divide rice between four containers.
  9. Add chicken and vegetables.
  10. Spoon extra sauce over each serving.

Storage: Refrigerate for up to 4 days.

25. High-Protein Mediterranean Chicken Meal Prep

Finish your Sunday prep with a simple Mediterranean-inspired meal that combines chicken, chickpeas, vegetables, and a creamy yogurt sauce.

Makes: 4 servings
Protein: Approximately 40–45g per serving

Ingredients

  • 1 ½ lb chicken breast
  • 2 cups cooked quinoa
  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 cup cherry tomatoes
  • ½ red onion, diced
  • ½ cup feta cheese
  • 1 cup plain Greek yogurt
  • 1 lemon
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • ½ teaspoon garlic powder
  • Salt and pepper

Instructions

  1. Season chicken with olive oil, oregano, garlic powder, salt, pepper, and half the lemon juice.
  2. Cook chicken in a skillet or grill pan until completely cooked through.
  3. Rest the chicken for 5 minutes and slice.
  4. Divide quinoa between four containers.
  5. Add chickpeas, cucumber, tomatoes, onion, and feta.
  6. Top with sliced chicken.
  7. Mix Greek yogurt with the remaining lemon juice and a pinch of salt.
  8. Store the yogurt sauce separately.
  9. Add the sauce just before serving.

Storage: Refrigerate for up to 4 days.

Simple Sunday Meal Prep Plan

You don’t need to cook all 25 recipes in one weekend. The easiest approach is to choose 3–5 recipes that cover your breakfasts, lunches, dinners, and snacks.

A simple Sunday prep session could look like this:

Start with the longest-cooking foods

Put chicken, turkey meatballs, casseroles, or roasted vegetables in the oven first.

Cook your grains in batches

Prepare a large batch of rice or quinoa while the proteins are cooking. Once cooled, portion them into containers.

Prepare fresh vegetables

Wash and chop vegetables while everything else cooks. Keep particularly watery ingredients, such as tomatoes and cucumbers, separate when necessary.

Portion everything immediately

Dividing meals into individual containers makes weekday eating much easier. You won’t have to measure portions or decide what to eat when you’re already hungry.

Keep sauces separate

Dressings, salsa, yogurt sauces, and other wet toppings can make meal-prepped food soggy. Store them separately whenever possible.

Freeze what you won’t eat soon

If you’re preparing more than four days of meals, freeze the extra portions rather than keeping everything in the refrigerator.

How to Keep High-Protein Meal Prep From Getting Boring

Eating the same chicken and rice every day can get old quickly. The easiest solution is to prep versatile ingredients rather than making five completely different meals.

For example, cook a large batch of chicken breast and use it for:

  • Burrito bowls
  • Fajita bowls
  • Caesar wraps
  • Mediterranean bowls
  • Chicken salad

You can also change the flavor profile with different sauces and seasonings. Salsa, pesto, Greek yogurt sauces, teriyaki sauce, hummus, and marinara can make the same basic ingredients taste completely different.

Another useful strategy is to prepare one breakfast, two lunches, two dinners, and one high-protein snack rather than attempting to prepare every meal for seven days.

Your Stress-Free Week Starts on Sunday

A little preparation on Sunday can remove a surprising amount of decision-making from the rest of the week. Instead of wondering what to cook after a long day, you’ll already have balanced, protein-rich meals waiting in the refrigerator.

From chicken burrito bowls and turkey breakfast burritos to high-protein baked ziti, beef chili, overnight oats, and Mediterranean chicken bowls, these recipes give you enough variety to build a meal-prep routine that actually feels sustainable.

Choose a few favorites, prep them on Sunday, portion everything into ready-to-go containers, and let your future self enjoy the extra time during the week.

Alice

Alice is a passionate health enthusiast sharing easy, delicious recipes focused on keto, high-protein, and balanced diets. She inspires readers to eat smarter, live healthier, and enjoy every bite.

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