5 Min
Zuletzt aktualisiert am 29.04.2026
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 many people to adopt a healthy diet and make more conscious choices.
In this article we'll show you our favorites High Protein Meal Prep Inspirations and give you important tips for preparation.
What is meal prep?
Meal prep simply means cooking food in advance or preparing food in advance. You essentially prepare ready-made meals that you only need to heat up, and you already have a balanced meal on your plate. Just like with the porridge vs. oatmeal debate, we also prefer to use the English term for meal prep because it just sounds much cooler, right? :D
Whether it's high-protein prepping or high-protein meal prep: it can make a healthy, protein-rich diet easier, as you always have a healthy, fitness-packed meal ready to go. This makes it easier to reach for fast food, junk food, or sweets.
There are two variations of high-protein meal prep:
-
You prepare your meals for an entire week, for example on the weekend. This way, you have hardly any work to do during the week with food preparation and at most have to chop a fresh salad or mix up some porridge for the next morning.
-
You prepare your meals for the next day – for example, your lunch for work or university. This way, you always have a balanced meal with you on the go and don't have to buy anything.
Do you want recipes?
. ...pre-cook for the next day
. ...or cook in advance for a week?
The choice is yours! The latter option naturally requires a bit more organization and preparation than the former. However, with high-protein meal prep, you'll have less work to do each day for a week.
Which dishes are suitable for cooking in advance?
-
The dishes must be easy to prepare in advance and should not spoil easily. They should also taste delicious when reheated.
-
The high-protein meal prep should be balanced:
HealthyFat : unsaturated fatty acids from nuts, avocados, vegetable oils
Complex carbohydrates: Whole grain products, vegetables, legumes
High-quality proteins: Plant-based protein sources such as legumes (z.B. beans & lentils), tofu or protein powder
The motto is therefore a delicious, balanced meal with plenty of fruit and vegetables – otherwise you might as well go out and eat a burger.%-product_content-%
-
They should be filling 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 in protein. And vegan, too!
Meal Prep Inspiration | Easy Meal Prep Recipes
Especially at the beginning, it can be difficult to find suitable dishes for meal prepping and freezing or refrigeration. And even with our guide, you'll probably need some time to figure out which recipes you like and which aren't. The more often you meal prep, the more you'll get the hang of 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 through the recipes and let us know which one you like best.
By the way: This recipe collection is constantly being updated, so feel free to check back regularly to make sure you don't miss the latest recipes.
Breakfast: High Protein Meal Prep
Especially in the mornings, time is often short, and you quickly grab a granola bar or a banana. But that usually doesn't keep you full for long, and you're soon feeling hungry again. With our recipes, you have a balanced, protein-rich meal ready to go in the morning.
Whether you prefer sweet or savory breakfasts, you're sure to find something to your liking among our recipes.
Our favorite meal prep recipes (high in protein) for breakfast:
A crunchy muesli makes you want to have breakfast, doesn't it?
22g protein per serving
Coconut chia pudding with mango
A summery, fruity chia pudding with natural proteins.
15g protein per serving
Freeze the finished waffles or prepare the batter in advance.
12g protein per serving
A fresh bread with seeds and kernels – topped with sweet or savory ingredients.
34g protein per serving
Lunch: High Protein Meal Prep
With these recipes for pre-cooking and reheating, you can take your high-protein meal prep to work and always have a protein-rich lunch with you in the office.
Filled with protein-rich ingredients, you get a double portion of protein.
9g protein per serving (without filling)
Lentils are naturally high in protein, but you can also add some protein powder.
20g protein per serving (without protein powder)
Peas are naturally high in protein; you can supplement with some protein powder.
27g protein/serving
Not a typical protein dish, but you can supplement it with neutral protein powder.
9g protein per serving
The addition of tofu, peas and beans makes the curry really high in protein and naturally delicious.
30g protein per serving
Dal is great for cooking in advance and taking with you, and it tastes twice as good when reheated.
18g protein per serving
Snacks: High Protein Meal Prep
When hunger strikes, our high-protein meal prep ideas mean you'll always have a snack handy. This makes snacking not only delicious but also packed with protein.
Muffins are like cake to go – portioned and sweetly packaged.
3g of protein per muffin
These brownies are not only moist, chocolatey and super delicious, but they also contain protein!
7g protein per serving
Protein banana bread with chocolate
Banana bread is the solution for forgotten bananas – this one has extra protein.
more than 4g of protein per serving
Dinner: High Protein Meal Prep
Our evening meal prep ideas are also high in protein, so that your last meal of the day is packed with protein and rounds off your protein-rich day.
Filled with protein-rich ingredients, you get a double portion of protein.
9g protein per serving (without filling)
Once baked, you can top them with sweet or savory ingredients for days.
10g protein/bread roll
Sometimes, a little something sweet in the evening is just what you need!
45g protein per serving
Meal Prep Weekly Plan
With our recipes, you can easily prepare a meal plan for the whole week. You can z.B. Prepare all your meals over the weekend, then refrigerate or freeze them. On the day you need them, simply reheat your high-protein meal prep. It's that easy to make your own frozen meals.
Of course, you can also eat the same thing on two days to save yourself some work!
Preparing food – what is important?
-
planning: Plan carefully when you want to eat what and what you need for it. Write yourself a shopping list. Otherwise, "just going shopping" quickly turns into chaos when meal prepping.
-
take your time: Preparing food for a few days or even a whole week takes time – usually more than you think. So block out a few hours and focus on your high-protein meal preps. If you try to do it quickly in a rush, it will only be stressful and you're more likely to make mistakes… and protein muffins with onions in the batter don't exactly taste great.
-
Suitable containers: If you want to store your meals for several days, you absolutely need airtight and leakproof containers. This keeps your food fresh and prevents it from ending up in your handbag. Microwave-safe boxes are best, as you can heat your food directly in them.
-
Work organized: Especially when preparing several high-protein meal preps at the same time, it's easy to get confused about which ingredient belongs to which dish, forget a dish in the oven, and so on. Therefore, feel free to set timers, keep different dishes separate, or prepare one dish at a time to avoid confusion.
-
Store your meals correctly: Allow your dishes to cool completely before packing them in an airtight container and storing them in the refrigerator or freezer for a few days.
-
hygiene: When preparing your meal, pay attention to the basics: Washed hands, clean surfaces, fresh utensils, and always check your meal prep before eating to make sure it still looks, smells, and tastes fresh.
-
Portion your meals directly: This way you won't have any extra work on the day you eat it.
Have fun meal prepping! Enjoy your high-protein meals and come back soon for the latest! Recipes to discover!
