12 High-Protein Meal Prep Recipes for Fast Weight Loss (Easy & Budget-Friendly)
High-Protein Meal Prep Recipes (#1–4)
1. Chicken, Rice & Veggie High-Protein Meal Prep
Ingredients
- 1 lb (450g) chicken breast
- 2 cups cooked rice
- 1 cup broccoli florets
- 1 cup carrots (sliced)
- 1 tbsp olive oil
- Salt, pepper, garlic powder
Nutrition (Approx.)
450 calories | 42g protein | 48g carbs | 12g fat
A classic, balanced high-protein meal perfect for fat loss and weekly prep. It keeps you full for hours and provides all essential macros.
Instructions
- Season chicken with salt, pepper, and garlic powder.
- Pan-fry or bake until golden and fully cooked.
- Steam broccoli and carrots until tender.
- Assemble in containers with rice as the base.
Chef Tip: Add a squeeze of lemon for extra freshness and fat-loss support.
2. Turkey Meatballs Meal Prep with Zucchini
Ingredients
- 1 lb lean ground turkey
- 1 grated zucchini
- 1 egg
- 1 tsp garlic powder
- Salt & pepper
Nutrition (Approx.)
380 calories | 40g protein | 14g carbs | 16g fat
Turkey meatballs are super filling and naturally low in calories. Zucchini keeps them moist and tender — perfect for weight loss.
Instructions
- Mix turkey, zucchini, egg, and spices.
- Shape into meatballs and bake 20 minutes.
- Serve with veggies or rice.
Chef Tip: Add chili flakes for a metabolism boost.
3. Salmon & Veggie Meal Prep
Ingredients
- 2 salmon fillets
- 1 cup asparagus
- 1 cup broccoli
- 1 tbsp olive oil
- Salt, pepper, garlic
Nutrition (Approx.)
500 calories | 38g protein | 12g carbs | 30g fat
Salmon is rich in omega-3 fats, boosts fat loss, and keeps you full for many hours. A perfect weight-loss meal prep option.
Instructions
- Season salmon generously.
- Bake or pan-sear until crispy outside.
- Steam or roast vegetables.
- Assemble in airtight meal prep boxes.
Chef Tip: Add lemon slices on top while cooking — richer aroma & flavor.
4. High-Protein Shrimp Meal Prep
Ingredients
- 1 lb shrimp (peeled)
- 1 cup cooked rice
- 1 cup mixed vegetables
- 1 tbsp soy sauce
- Salt & pepper
Nutrition (Approx.)
420 calories | 40g protein | 45g carbs | 8g fat
Shrimp cooks fast, is extremely high in lean protein, and pairs perfectly with rice or veggies.
Instructions
- Season shrimp lightly.
- Stir-fry quickly on high heat.
- Add soy sauce at the end.
- Serve over rice with vegetables.
Chef Tip: Don’t overcook shrimp — 2–3 minutes is enough.
