5 Min
Zuletzt aktualisiert am 28.09.2026
Meal prepping is becoming increasingly popular, and fitness enthusiasts in particular like to prepare their high-protein meals in advance so that their next protein-rich meal is always ready. Meal prep helps so many people maintain a healthy diet and make more conscious choices.
In this article, we show you our favorite high-protein meal prep inspirations and give you important preparation tips.
What is meal prep?
Meal prep simply means preparing meals in advance or cooking food to stock up. In effect, you prepare your own ready-made meals that only need to be reheated, and you already have a balanced meal on your plate. As with the topic of porridge vs. oatmeal, we also like to use the English term when talking about preparing meals in advance, because meal prep simply sounds much cooler, right? :D
Whether you're preparing high-protein meals in advance or doing high-protein meal prep, it can make it easier to maintain a healthy, protein-rich diet because you always have a healthy fitness meal ready to go. This means you're less likely to reach for fast food, junk food, or sweets.
There are two types of high-protein meal prep:
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You prepare your meals for an entire week, for example at the weekend. This means you have hardly any meal-prep work to do during the week and, at most, need to chop a fresh salad or mix up some porridge for the next morning.
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You prepare your meals for the next day - for example, your food for work or university. This way, you always have a balanced meal with you when you're out and don't have to buy anything.
Do you want recipes
... prepare meals in advance for the next day
... or prepare meals in advance for a week?
The choice is yours! The latter naturally requires a little more organization and preparation than the former. However, with high-protein meal prep for a week, you have less work to do each day.
Which dishes are suitable for preparing in advance?
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The dishes should be easy to prepare in advance and should not spoil easily. They should also taste delicious when reheated.
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High-protein meal prep should be balanced:
Healthy fats: Unsaturated fatty acids from nuts, avocados, and plant-based oils
Complex carbohydrates: Whole-grain products, vegetables, legumes
High-quality proteins: Plant-based protein sources such as legumes (e.g., beans & lentils), tofu, or protein powder
So the motto is a delicious, balanced meal with plenty of fruit and vegetables - otherwise, you might as well go out for a burger.%-product_content-%
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They should fill you up and provide enough energy for the day - but also taste delicious.
Meal prep is especially popular in the fitness and high-protein world - because the selection of high-protein products on the go is often rather limited. That’s why all our meal prep recipes are high-protein. And vegan, too!
Meal Prep Inspiration | Easy Meal Prep Recipes
At first, it can be difficult to find suitable dishes for preparing in advance and freezing or storing in the refrigerator. You’ll probably also need a little time with our guide to figure out which recipes you like and which aren’t really your thing. The more often you prepare meals in advance, the more familiar you’ll become with it, and soon it will be much easier for you to prepare high-protein meal prep dishes.
Below, we present our favorite quick meal prep recipes that are high in protein and easy to prepare in advance. Feel free to browse the recipes and let us know which one you like best.
By the way: This recipe collection is regularly updated, so feel free to check back often to avoid missing the latest recipes.
Breakfast: High-Protein Meal Prep
Especially in the morning, time is often short, and it’s easy to reach for a granola bar or a banana. But that usually doesn’t keep you full for long, and before long, hunger strikes again. With our recipes, you’ll have a balanced, protein-rich meal ready to go in the morning.
Whether you prefer a sweet or savory breakfast, you’re sure to find something you like among our recipes.
Our favorite high-protein meal prep recipes for breakfast:
A crunchy muesli is enough to whet your appetite for breakfast, right?
22 g protein / serving
Coconut Chia Pudding with Mango
A summery, fruity chia pudding with natural proteins.
15 g protein / serving
Freeze the finished waffles or prepare the batter in advance.
12 g protein / serving
Lunch: High-Protein Meal Prep
With these make-ahead and reheatable recipes, you can take your high-protein meal prep to work and always have a protein-rich lunch at the office.
Filled with protein-rich ingredients, they give you a double serving of protein right away.
9 g protein / serving (without filling)
Lentils are naturally high in protein, but you can also add some of our vegan protein powders.
20 g protein / serving (without protein powder)
Peas are naturally rich in protein; you can boost them further with some protein powder.
27 g protein / serving
Not a typical protein-rich dish, but you can boost it with unflavored protein powder.
9 g protein / serving
With tofu, peas, and beans, this curry is truly high in protein and naturally delicious.
30 g protein / serving
Dal is great for preparing in advance and taking with you, and tastes twice as good reheated.
18 g protein / serving
Snacks: High Protein Meal Prep
When you get a little hungry between meals, our high-protein meal prep ideas always give you a snack within reach. Snacking becomes not only delicious, but also rich in protein.
The brownies are not only moist, chocolatey, and delicious, but they also contain protein!
7 g protein / serving
Protein Banana Bread with Chocolate
Banana bread is the perfect way to use up forgotten bananas - here with extra protein.
more than 4 g protein / serving
Dinner: High Protein Meal Prep
The ideas for our evening meal preps are also high in protein, so your last meal of the day is packed with protein and rounds off your protein-rich day.
Filled with protein-rich ingredients, they give you a double serving of protein right away.
9 g protein / serving (without filling)
Once baked, you can top them with sweet or savory toppings for days.
10 g protein / roll
Sometimes it's okay to have something sweet in the evening, too!
45 g protein / serving
Weekly meal prep plan
With our recipes, you can easily prepare a meal plan for the whole week. For example, you can prepare all your meals at the weekend and then refrigerate or freeze them, and on the appropriate day, all you have to do is reheat your high-protein meal prep. This is an easy way to make your own frozen meals.
Of course, you can also eat the same thing on 2 days to save yourself some work!
Preparing food - What is important?
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Planning: Take your time to plan what you want to eat and when, and what you need for it. Write a shopping list. Otherwise, "just going shopping" can quickly end in chaos when meal prepping.
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Take your time: Preparing food for several days or an entire week takes time - usually even more than you think. So block out a few hours and focus on your high-protein meal preps during that time. If you rush through it between errands, it will only be stressful and you're more likely to make mistakes ... and protein muffins with onions in the batter don't taste particularly good.
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Suitable containers: If you want to store your meals for several days, you absolutely need airtight, leak-proof containers. This keeps your food fresh and prevents it from ending up in your handbag. Microwave-safe boxes that let you reheat your food directly in them are best.
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Work in an organized way: Especially when preparing several high-protein meal preps at the same time, you can easily get confused about which ingredient belongs to which dish, forget a dish in the oven, or something similar. So feel free to set timers, keep different dishes separate or prepare one dish at a time to avoid confusion.
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Store your meals properly: Let your dishes cool completely before sealing them in airtight containers and storing them in the refrigerator or freezer for a few days.
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Hygiene: Follow the basics when preparing your meals: Wash your hands, use clean surfaces and fresh utensils, and always check your meal prep before eating to make sure it still looks, smells and tastes fresh.
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Portion your meals right away: This way, you won't have any extra work left on the day you eat them.
Enjoy your meal prep! Savor your high-protein dishes and come back soon to discover the latest recipes!
