5 Min
Zuletzt aktualisiert am 30.10.2025
Meal prepping is becoming more and more popular, and fitness enthusiasts in particular like to prepare their high-protein dishes in advance so the next protein-rich meal is always ready. Meal prep helps many people implement a healthy diet and make more conscious choices.
In this article, we’ll share our favorite high-protein meal prep inspirations and key tips for getting started.
What is meal prep?
Meal prep simply means cooking meals in advance or batch-cooking for later. You’re basically making your own ready-made dishes that you only need to reheat for a balanced meal on your plate. Just like with “porridge vs. oatmeal,” we also like using the English term here—because “meal prep” just sounds cooler, right? :D
Whether you’re batch-cooking for the next day or doing a full high-protein meal prep: it can make a healthy, protein-rich diet easier because you always have a healthy fitness meal ready to go. That way you’re less likely to reach for fast food, junk food, or sweets.
There are two main ways to do high-protein meal prep:
Prepare your meals for a whole week—e.g., on the weekend. During the week you’ll have minimal work, maybe chopping a quick salad or stirring together some porridge for the next morning.
Prep your meals for the next day—e.g., for work or university. That way you’ll always have a balanced meal on the go without needing to buy something.
Do you want recipes to
... prep for the next day
... or prep for a full week?
Your choice! The latter needs a bit more planning and organization, but if you do a week of high-protein meal prep you’ll save time every single day.
Which dishes are good for meal prep?
Meals should be easy to prepare, not highly perishable, and still taste good when reheated.
High-protein meal prep should be balanced:
Healthy fats: unsaturated fats from nuts, avocados, plant oils
Complex carbs: whole grains, vegetables, legumes
High-quality proteins: plant proteins like legumes (e.g. beans & lentils), tofu, or protein powder
A tasty, balanced meal with plenty of fruit and veg is the goal—otherwise you might as well go grab a burger.%-product_content-%
Meals should be filling and provide enough energy for the day—while still being delicious.
Meal prep is especially popular in the fitness and high-protein world—because the options for high-protein food on the go are often pretty limited. That’s why all of our meal prep recipes are high protein. And they’re vegan, too!
Meal prep inspiration | Easy meal prep recipes
Especially at the beginning, it can be tricky to find dishes that are good to prep and freeze or refrigerate. And you’ll probably still need a little time—even with this guide—to figure out which recipes you love and which aren’t your thing. The more often you meal prep, the quicker it’ll click, and soon high-protein meal prep will feel easy.
Below you’ll find our favorite quick meal prep recipes that are protein-rich and easy to prepare. Have a browse and tell us which ones you like best.
By the way: This recipe collection is updated regularly, so check back often to catch the newest recipes.
Breakfast: High-protein meal prep
Mornings are short on time, and many people grab a cereal bar or banana. That rarely keeps you full for long. With our recipes, you’ll have a balanced, protein-rich breakfast ready to go.
Whether you prefer sweet or savory, you’ll find options here.
Our favorite protein-rich breakfast meal prep recipes:
A crunchy muesli that actually makes you excited for breakfast!
22 g protein / serving
Coconut chia pudding with mango
A summery, fruity chia pudding with natural proteins.
15 g protein / serving
Lunch: High-protein meal prep
These reheat-friendly recipes are perfect to take to work—so you’ll always have a protein-rich lunch at the office.
Fill with protein-rich ingredients for a double protein boost.
9 g protein / serving (without filling)
Lentils are naturally protein-rich; you can add protein powder, too.
20 g protein / serving (without protein powder)
Not a typical protein dish—use neutral protein powder to boost it.
9 g protein / serving
With tofu, peas, and beans, this curry gets seriously protein-rich.
15 g protein / serving
Snacks: High-protein meal prep
When hunger strikes between meals, these high-protein ideas keep a snack on hand—delicious and protein-packed.
Protein banana bread with chocolate
The best fate for overripe bananas—now with extra protein.
more than 4 g protein / serving
Dinner: High-protein meal prep
Our dinner ideas are high protein too—so your last meal of the day is protein-packed and wraps up your protein-rich day.
Fill with protein-rich ingredients for a double protein boost.
9 g protein / serving (without filling)
Weekly meal prep plan
With these recipes, it’s easy to prep a weekly menu. For example, prep everything on the weekend, refrigerate or freeze, and on the day just reheat your high-protein meal. DIY frozen meals, done.
Of course, you can also eat the same dish on two days to save effort!
Prepping food – what matters?
Plan: Decide calmly what you’ll eat and what you need. Write a shopping list. “Just winging it” turns meal prep into chaos fast.
Take your time: Prepping for several days or a whole week takes time—usually more than you think. Block out a few hours and focus on your high-protein meal preps. Rushing leads to stress and mistakes… and protein muffins with onions in the batter aren’t great.
Use proper containers: For storing several days, you’ll need airtight, leak-proof containers. That keeps food fresh and out of your bag. Microwave-safe boxes are ideal so you can reheat right in them.
Stay organized: Prepping multiple dishes at once can get confusing. Set timers, separate dishes spatially, or prep one after another to avoid mix-ups.
Store correctly: Let dishes cool completely before sealing and refrigerating or freezing for a few days.
Hygiene: Basics matter—washed hands, clean surfaces, fresh utensils. Before eating, check that your meal still looks, smells, and tastes fresh.
Portion right away: Then there’s no extra work on the day you eat it.
Have fun meal-prepping! Enjoy your high-protein dishes and check back soon for the latest recipes!
