Busy weeks make it easy to grab whatever’s quick, and that often means meals low in protein and high in everything else. High protein meal prep fixes that: you cook once, pack your boxes, and your lunches and dinners are ready to go.
This guide shows how much protein you need, the best protein foods to cook in bulk, an easy 5-day plan, a free protein planner and how long your boxes stay safe in the fridge.
Key takeaways
- Most healthy adults need 10% to 35% of their calories from protein, MedlinePlus says. People who exercise often aim for 1.4 to 2.0 grams per kilogram a day.
- One ounce (30 grams) of most protein foods gives about 7 grams of protein, so a 4-ounce portion of chicken or fish gives about 28 grams.
- The CDC says to eat cooked leftovers within 3 to 4 days, so freeze anything you won’t eat by then.
What is high protein meal prep?
High protein meal prep means cooking a batch of protein-rich meals ahead of time, usually once or twice a week, and packing them into boxes for the days ahead. Each box pairs a lean protein with vegetables and a whole grain or beans, so you hit your protein goal without cooking every day.
How much protein do you need?
MedlinePlus says healthy adults should get 10% to 35% of their daily calories from protein. On a 2,000-calorie diet, 100 grams of protein would be 20% of your calories.
The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight a day. For people who exercise, the International Society of Sports Nutrition says 1.4 to 2.0 grams per kilogram a day is enough for most to build and keep muscle.
Meal prep protein planner
Use this planner to turn those numbers into your own high protein meal prep target and the protein to put in each meal box.
Enter your weight and how active you are to see a daily protein range and how much to put in each meal box. Nothing is saved or sent anywhere.
Best protein foods to prep
MedlinePlus says one ounce (30 grams) of most protein-rich foods has about 7 grams of protein. It lists these as one-ounce equivalents: 1 ounce of meat, fish or poultry, 1 large egg, a quarter cup (60 mL) of tofu, or half a cup (65 grams) of cooked beans or lentils.
| Protein food | Prep idea | Protein (about) |
|---|---|---|
| Chicken or turkey breast, skin off | Bake a tray, slice for 4 boxes | 28 g per 4 oz (113 g) |
| Fish or shellfish | Bake salmon or cook shrimp | 28 g per 4 oz (113 g) |
| Lean beef or pork (round, sirloin, tenderloin) | Brown with peppers and onions | 28 g per 4 oz (113 g) |
| Eggs | Hard-boil a dozen, or bake egg muffins | 7 g per large egg |
| Beans, lentils or split peas | Cook a pot for chili or salads | 14 g per cup cooked |
| Tofu or tempeh | Press, cube and roast | 7 g per ¼ cup |
Protein amounts use MedlinePlus’s rule of about 7 grams per one-ounce equivalent, so treat them as close estimates. Labels on your own packs will give exact numbers.
MedlinePlus also notes you don’t need animal products to get enough protein. Beans, lentils, tofu, nuts, seeds and whole grains all count. Nuts are high in fat, so keep those portions small.
An easy 5-day meal prep plan
This high protein meal prep plan uses one cooking session on Sunday. Swap any protein for one you like more; the idea is the pattern, not the exact recipe.
| Day | Lunch box | Main protein |
|---|---|---|
| Monday | Chicken, brown rice, roasted broccoli | Chicken breast |
| Tuesday | Lentil and vegetable chili | Lentils and beans |
| Wednesday | Salmon, quinoa, green beans | Salmon |
| Thursday | Turkey and bean burrito bowl | Lean turkey and black beans |
| Friday | Tofu stir-fry with mixed vegetables and noodles | Tofu |
Add 2 hard-boiled eggs or a small pot of plain yogurt as a snack on busier days. Our guide to 2 eggs calories shows what two eggs add.
How to prep in 2 hours
1. Plan and shop
Pick 2 or 3 protein foods, 2 grains or starches, and 3 or 4 vegetables. Fewer ingredients make meal prep faster.
2. Cook the proteins first
Proteins take the longest, so start them first. Cook them to safe temperatures: the CDC says 165°F (74°C) for all poultry, 160°F (71°C) for ground beef and pork, and 145°F (63°C) for fish and whole cuts of meat.
3. Grains and vegetables
While the protein cooks, boil a pot of rice, quinoa or pasta and roast a tray of vegetables.
4. Cool fast and pack
The CDC says to split hot food into clean, shallow containers so it cools quickly, and to get it in the fridge within 2 hours (1 hour if it’s hotter than 90°F, or 32°C).
How long meal prep lasts
The CDC says to eat cooked leftovers within 3 to 4 days and throw them out after that. So for a 5-day plan, keep the first 3 days in the fridge and freeze the last 2 boxes. Move each frozen box to the fridge the night before.
- Keep your fridge at 40°F (4°C) or below and your freezer at 0°F (-18°C) or below, the CDC advises.
- Thaw boxes in the fridge, in cold water or in the microwave, never on the counter.
- Reheat to 165°F (74°C), and stir halfway so the middle gets hot too.
Meal prep for weight loss
High protein meal prep can help with weight loss because you decide the portions ahead of time. A 2017 position stand from the International Society of Sports Nutrition says that eating more protein while cutting calories, along with exercise, can help you lose more fat and keep more muscle.
- Fill half of each box with vegetables, a quarter with protein and a quarter with whole grains or beans.
- Choose lean cuts and skinless poultry, as MedlinePlus suggests, and go easy on oil and sauces.
- Keep your total calories in mind. Protein helps, but it doesn’t cancel out a large calorie surplus.
If you have kidney disease or another long-term condition, are pregnant, or take medicines, check with your doctor or a dietitian before raising your protein a lot.
Frequently asked questions
How much protein do I need a day?
MedlinePlus says healthy adults need 10% to 35% of their calories from protein. The RDA is 0.8 grams per kilogram of body weight a day, and the International Society of Sports Nutrition says 1.4 to 2.0 grams per kilogram suits most people who exercise.
How long does meal prep last in the fridge?
The CDC says to eat cooked leftovers within 3 to 4 days and throw them out after that. Freeze any meal prep boxes you will not eat by then, and thaw them in the fridge the night before.
What are the best high protein foods for meal prep?
Chicken or turkey breast, fish, lean beef or pork, eggs, beans, lentils and tofu all cook well in batches. MedlinePlus says one ounce of most protein foods gives about 7 grams of protein.
Is high protein meal prep good for weight loss?
It can help, because you control portions in advance. The International Society of Sports Nutrition says eating more protein while cutting calories, combined with exercise, can help you lose more fat and keep more muscle.
Can I meal prep for 5 days?
Yes, but the CDC says cooked leftovers should be eaten within 3 to 4 days. Keep the first 3 days in the fridge and freeze the rest, then move each frozen box to the fridge the night before you eat it.
Can I get enough protein without meat?
Yes. MedlinePlus says you do not need animal products to get enough protein. Beans, lentils, split peas, tofu, tempeh, nuts, seeds and whole grains are all good plant sources.
How do I reheat meal prep safely?
Reheat leftovers until they reach 165°F (74°C), the CDC advises, and use a food thermometer for microwaved food. Stir halfway through so the middle heats up too.
The bottom line
High protein meal prep is simple: cook 2 or 3 proteins once a week, pair them with vegetables and whole grains, and pack them in shallow boxes. Most adults need 10% to 35% of their calories from protein, and people who exercise often aim for 1.4 to 2.0 grams per kilogram. Eat boxes within 3 to 4 days and freeze the rest.