Meal Prep Tips · 6 min
The biggest complaint about high-protein diets isn't the macros — it's the monotony. Grilled chicken breast, plain tuna, egg whites. It works, but it's miserable. The good news: hitting 40+ grams of protein per meal doesn't require sacrificing flavor. Here are seven high-protein meal prep ideas that you'll actually look forward to eating.
1. Salmon Power Bowl
Baked salmon over brown rice with roasted broccoli, edamame, and a sesame-ginger drizzle. Salmon delivers 25g of protein per 4oz serving plus omega-3 fatty acids that support recovery and inflammation reduction. The sesame-ginger sauce keeps it interesting all week.
Macros per serving: ~480 cal | 42g protein | 38g carbs | 14g fat
2. Turkey & Sweet Potato Hash
Ground turkey cooked with diced sweet potato, bell peppers, onion, and smoked paprika. This one reheats exceptionally well and works for breakfast, lunch, or dinner. Ground turkey is one of the most cost-effective high-protein options available.
Macros per serving: ~420 cal | 38g protein | 32g carbs | 12g fat
3. Greek Chicken Thighs with Quinoa
Chicken thighs marinated in lemon, garlic, and oregano, served over quinoa with cucumber and tomato. Thighs have more fat than breast but significantly more flavor, and quinoa adds a complete protein boost on top of the chicken.
Macros per serving: ~510 cal | 44g protein | 36g carbs | 16g fat
4. Steak & Roasted Vegetable Tray
Lean sirloin steak sliced thin over roasted asparagus, zucchini, and cherry tomatoes with a chimichurri drizzle. Steak gets a bad reputation in nutrition circles, but lean cuts like sirloin are high in protein, iron, and B12. The chimichurri adds brightness without adding significant calories.
Macros per serving: ~540 cal | 46g protein | 18g carbs | 22g fat
5. Shrimp Stir Fry with Cauliflower Rice
Shrimp is one of the highest protein-to-calorie foods available — about 20g of protein per 3oz serving at only 85 calories. Stir-fried with snap peas, carrots, and a light soy-ginger sauce over cauliflower rice, this meal is ideal for anyone watching total calories while maximizing protein.
Macros per serving: ~380 cal | 36g protein | 22g carbs | 10g fat
6. Chicken Tikka Masala
Don't let the rich sauce fool you — a properly made tikka masala with lean chicken breast and a tomato-yogurt base is a macro-friendly powerhouse. Serve over basmati rice and you have a meal that feels indulgent but performs like a performance meal.
Macros per serving: ~520 cal | 38g protein | 45g carbs | 16g fat
7. Egg White & Veggie Frittata
Egg whites with spinach, mushrooms, roasted red pepper, and feta baked in a cast iron skillet. Slice into portions and refrigerate. This works as a breakfast, snack, or light meal and delivers serious protein with minimal carbs and fat.
Macros per serving: ~280 cal | 32g protein | 8g carbs | 12g fat
Skip the Prep, Keep the Results
All seven of these meals — and more — are available on our weekly menu at Bakken's Table. Our chefs prepare them fresh every week so you get the same macro-optimized results without spending your Sunday in the kitchen. Browse this week's menu and order before the cutoff.
