12 High-Protein Meal Prep Recipes for Fast Weight Loss (Easy & Budget-Friendly)
High-Protein Meal Prep Recipes (#9–12)
9. High-Protein Pasta Meal Prep
Ingredients
- 2 cups chickpea pasta (or regular)
- 1 grilled chicken breast
- 1 cup cherry tomatoes
- 1 tbsp olive oil
- Salt, pepper, basil
Nutrition (Approx.)
480 calories | 36g protein | 58g carbs | 12g fat
High-protein pasta is a great option for athletes and people trying to lose fat while maintaining muscle mass.
Instructions
- Cook pasta until al dente.
- Slice grilled chicken breast.
- Mix everything with olive oil and seasonings.
- Store in airtight containers.
Chef Tip: Use chickpea pasta for extra protein and fiber.
10. High-Protein Tuna Bowl Meal Prep
Ingredients
- 1 can tuna (in water)
- 1 cup cooked rice
- 1 cup cucumber & tomato mix
- 1 tbsp light mayo or Greek yogurt
- Lemon, pepper
Nutrition (Approx.)
420 calories | 38g protein | 46g carbs | 11g fat
An easy, fresh, budget-friendly meal prep that works perfectly for weight loss.
Instructions
- Mix tuna with mayo or Greek yogurt.
- Add lemon and pepper.
- Assemble bowl with rice and vegetables.
- Seal container tightly.
Chef Tip: Add chili flakes for extra metabolism support.
11. Chicken Stir-Fry High-Protein Meal Prep
Ingredients
- 1 lb chicken breast (sliced)
- 1 cup mixed vegetables
- 1 tbsp soy sauce
- 1 tsp garlic
- Salt & pepper
Nutrition (Approx.)
450 calories | 42g protein | 28g carbs | 12g fat
A fast, colorful, and delicious stir-fry that reheats perfectly during the week.
Instructions
- Cook chicken on high heat until golden.
- Add vegetables and stir-fry for 3–4 minutes.
- Add soy sauce and garlic.
- Divide into containers.
Chef Tip: Keep vegetables slightly crisp for better texture.
12. High-Protein Vegetarian Lentil & Bean Bowl
Ingredients
- 1 cup cooked lentils
- 1 cup cooked beans
- 1 cup mixed vegetables
- 1 tbsp olive oil
- Salt, pepper, cumin
Nutrition (Approx.)
510 calories | 30g protein | 65g carbs | 12g fat
A high-fiber, plant-based meal with rich flavor and excellent protein content.
Instructions
- Mix lentils and beans in a bowl.
- Add vegetables and seasoning.
- Drizzle with olive oil.
- Store in meal prep containers.
Chef Tip: Add lemon on top before eating for a brighter taste.
