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High Protein Meal Plan

A week of high protein meals you can cook once and portion out. Each recipe below is built around a lean protein and keeps well in the fridge for 3 to 4 days.

1. Grilled Lemon Oregano Chicken Bowl

Serves 4 • About 30 min

Ingredients

• 1¼ lb boneless chicken thighs
• 2 Tbsp olive oil, divided
• 1 lemon, zested and juiced
• 1 tsp dried oregano
• 3 cloves garlic, minced
• 1 tsp salt
• 1 cup cooked rice or quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives
• ½ cup plain Greek yogurt

Steps

1. Marinate the chicken in 1 Tbsp oil, lemon zest and juice, oregano, garlic and salt for at least 15 minutes.
2. Grill or sear the chicken over medium-high heat 5–6 minutes per side until cooked to 165°F (74°C). Rest 5 minutes, then slice.
3. Divide the rice into containers and top with chicken, cucumber, tomatoes and olives. Serve with yogurt mixed with a squeeze of lemon.

2. Carne Asada Fajita Meal Prep

Serves 4 • About 35 min

Ingredients

• 1¼ lb flank or skirt steak
• 3 Tbsp olive oil, divided
• 1 lime, juiced
• 3 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• Salt, to taste
• 1 red bell pepper, sliced
• 1 onion, sliced
• 8 small flour tortillas
• 1 cup cooked rice

Steps

1. Marinate the steak in 2 Tbsp oil, lime juice, garlic, cumin, chili powder and salt for at least 30 minutes.
2. Sear the steak in a very hot skillet 3–4 minutes per side for medium-rare, rest 5 minutes, then slice against the grain.
3. Cook the peppers and onion in the remaining oil until soft. Divide the steak, vegetables, rice and tortillas into containers.

3. Kung Pao Chicken Meal Prep

Serves 4 • About 30 min

Ingredients

• 1¼ lb chicken thighs, cubed
• 1 Tbsp cornstarch, plus 1 tsp for the sauce
• 2 Tbsp soy sauce, divided
• 2 Tbsp oil
• 6–8 dried red chilies
• 3 cloves garlic, minced
• 1 Tbsp grated ginger
• 1 red bell pepper, diced
• ½ cup roasted peanuts
• 1 Tbsp vinegar
• 1 Tbsp sugar
• ¼ cup water

Steps

1. Toss the chicken with 1 Tbsp cornstarch and 1 Tbsp soy sauce. Stir-fry in the oil for 5–6 minutes until cooked, then remove.
2. Fry the chilies, garlic and ginger for 30 seconds. Add the pepper for 2 minutes, then return the chicken.
3. Add the remaining soy sauce, vinegar, sugar, and the water mixed with 1 tsp cornstarch. Toss until glossy, stir in the peanuts and divide into containers.

4. Tandoori Chicken Meal Prep Bowl

Serves 4 • About 35 min plus marinating

Ingredients

• 1¼ lb boneless chicken thighs
• ½ cup plain yogurt
• 1 Tbsp tandoori masala
• 1 tsp paprika
• 1 tsp garlic powder
• 1 Tbsp lemon juice
• 1 tsp salt
• 2 cups cooked rice
• 1 cup cucumber, diced
• ½ cup diced red onion

Steps

1. Mix the yogurt, tandoori masala, paprika, garlic powder, lemon juice and salt. Coat the chicken and marinate at least 30 minutes.
2. Bake at 425°F (220°C) for 20–25 minutes, or grill, until cooked to 165°F (74°C). Slice.
3. Divide the rice, chicken, cucumber and onion into containers.

Want more ideas? Browse SaveToEat for high protein recipes in every style.