7 Tasty High Protein Meal Prep Ideas To Reach Your Protein Goals

So... you've decided you want to maximize your gains in the gym by having a protein intake goal to support your muscle growth journey. That's Awesome!! Protein is one of the three macronutrients that are necessary to build and maintain the muscles you've worked so hard for. When you keep hitting your target protein intake consistently, training intensely, and resting adequately, you will change your physique. 

In this article, I will be showing you my go-to 7 high protein meal prep ideas to aid your muscle building journey that will help make your diet more sustainable and one that you will look forward to. No more boring and plain tasting chicken with broccoli... unless you like to suffer haha.

These high protein meal prep ideas will not only help you reach your protein intake goals, but they will also satisfy your taste buds and sweet tooth. 

1. Greek Yogurt Parfait with Berries and Nuts:

Ingredients:

• 2 cups of plain Greek yogurt

• 1 cup of mixed berries (strawberries, blueberries, raspberries)

• 1/4 cup of granola

• 1/4 cup of chopped nuts (almonds, walnuts, or your choice)

• 1 tablespoon of chia seeds

• Honey or maple syrup for drizzling (optional)

Preparation:

Prepare the Greek Yogurt:

• Measure out 2 cups of plain Greek yogurt

Wash and Slice Berries:

• Wash the berries and slice them if necessary.

Assemble the Parfaits:

• Take your meal prep containers or jars.

• Start adding a layer of Greek yogurt at the bottom of each container.

Add Berries:

• Add a layer of mixed berries on top of the Greek yogurt in each container.

Sprinkle Granola:

• Sprinkle granola over the berries. Granola adds crunch and additional protein.

Add Nuts:

• Sprinkle chopped nuts over the granola. Nuts provide healthy fats and extra protein.

Include Chia Seeds:

• Sprinkle chia seeds on top. Chia seeds are rich in omega-3 fatty acids and add texture.

Drizzle with Honey or Maple Syrup (Optional):

• If you like a bit of sweetness, drizzle honey or maple syrup over the top.

Store in the Fridge:

• Make these ahead for the week. A quick protein packed snack to grab from the fridge!

2. Chocolate Protein Balls:

Ingredients:

• 1 cup rolled oats

• 1/2 cup chocolate protein powder

• 1/2 cup nut butter of your choice

• 1/3 cup honey or maple syrup

• 1 teaspoon vanilla extract

• A pinch of salt

• 1/4 cup dark chocolate chips (optional, for added sweetness)

• shredded coconut coating (optional)

Preparation:

Mix Dry Ingredients:

• In a large bowl, combine the rolled oats and chocolate protein powder. Stir until well mixed.

Add Wet Ingredients:

• Add the nut butter, honey (or maple syrup), vanilla extract, and a pinch of salt to the dry ingredients. Mix everything until a sticky dough forms.

Add Chocolate Chips:

• If you're using chocolate chips, fold them into the dough. This adds a chocolatey surprise to the protein balls.

Chill the Dough:

• Place the dough in the refrigerator for 30 minutes. Chilling the dough will make it easier to handle later.

Form Balls:

• After the dough has chilled, take small portions and roll them into bite-sized balls. Aim for consistent size to ensure even cooking.

Optional Coating:

• You can roll the protein balls in shredded coconut, cocoa powder, or crushed nuts for an added layer of flavor and texture.

Store or Enjoy Immediately: 

• You can store these protein balls in a container in the fridge for up to a week or enjoy them now!

3. Strawberry Protein Milkshake:

Ingredients:

• 2 cups of any milk of your choice 

• 1 scoop of your favorite strawberry protein powder (whey, plant based, etc.) 

• 1 tablespoon of almond butter 

• 30g of ripe strawberries 

• 1/2 cup of plain Greek yogurt 

• 1 teaspoon honey or maple syrup (optional, for sweetness)

• Ice cubes (optional)

Preparation:

Blender Setup:

• Get your blender ready. A bigger blender will be better for meal prepping.

Add the Liquid and Protein Powder: 

• Pour the milk into the blender then your strawberry protein powder.

Add Nut Butter:

• Drop in the almond butter. Nuts provide healthy fats and extra protein.

Add Strawberry and Greek Yogurt:

• Slice strawberries if necessary. Spoon in the plain Greek yogurt for added protein.

Sweeten if Desired:

• If you want a bit more sweetness, add honey or maple syrup.

Blend It Up:

• Blend all the ingredients until smooth. If you prefer a thicker shake, you can add ice cubes before blending.

Store into containers or jars and Refrigerate: 

• Pour milkshakes into containers or jars and portion them at your preference. Place them in the refrigerator. These milkshakes can be refrigerated for up to 2-3 days!

4. Protein Brownies:

Ingredients:

• 1-2 scoops of chocolate whey protein powder 

• 1 cup of flour

• 1/2 cup of cocoa powder

• 1/2 teaspoon of baking powder

• 1/4 teaspoon of salt

• 1/2 cup of applesauce (optional)

• 1/4 cup of honey or maple syrup

• 1/4 cup of almond milk (or any milk of your choice)

• 2 large eggs

• 1 teaspoon of vanilla extract

•  chopped nuts, dark chocolate chips, or shredded coconut for topping (optional) 

Preparation:

Preheat: 

• Your oven to 350°F (175°C). Line a baking dish (8x8 inches) with parchment paper or lightly grease it. 

Mix Dry Ingredients:

• In a large bowl, combine the whey protein powder, flour, cocoa powder, baking powder, and salt. Stir until well combined. 

Mix Wet Ingredients:

• In another bowl, whisk together the applesauce, honey or maple syrup, milk, eggs, and vanilla extract until smooth.

Combine: 

• Pour the wet ingredients into the dry ingredients and mix until you have a smooth batter. If you're adding optional ingredients like nuts or chocolate chips, fold them into the batter now.

Bake:

• Pour the batter into the prepared baking dish and spread it out evenly. If desired, sprinkle the optional toppings on top. Place it in the oven and bake for 20-25 minutes, or stick a toothpick in the center and make sure it comes out clean. 

Cool and Slice: 

• Once baked, remove the brownies from the oven and let them cool in the pan for 10 minutes. Transfer them to a wire rack to cool completely before slicing.

Store in the Fridge:

• Portion them out for meal prep for the week, put them in containers, and refrigerate. Grab a high protein brownie whenever you're having a sweet tooth! 

5. Protein Pancakes with berries:

Ingredients:

• 1 cup whole wheat flour or pancake mix 

• 1 scoop of vanilla or chocolate protein powder (the flavor of the pancake will depend on this)

• 1 tablespoon baking powder

• 1/2 teaspoon salt

• 1 cup unsweetened almond milk (or any milk of your choice)

• 2 large eggs

• 1 teaspoon vanilla extract

• cooking spray or butter for greasing the pan

• your choice of berries for topping (optional) 

Preparation:

Dry Ingredients:

• Mix in a large bowl, combine the whole wheat flour or pancake mix, protein powder, baking powder, and salt. Whisk until well combined.

Wet Ingredients:

• In a separate bowl, whisk the almond milk, eggs, honey or maple syrup (optional), and vanilla extract until well combined.

Combine Wet and Dry Ingredients:

• Pour the wet ingredients into the dry ingredients. Stir until just combined, few lumps are okay. Let it sit for 5 minutes to allow the baking powder to activate.

Preheat Pan:

• Heat a non-stick skillet over medium heat. Grease the skillet with cooking spray or butter.

Cook Pancakes:

• Once the skillet is hot, pour just enough so that each pancake is the same size as your hand open. Cook until bubbles form on the pancake and the edges start to harden, about 2-3 minutes.

Flip and Cook:

• Flip the pancakes and cook for an additional 1-2 minutes on the other side or until golden brown. 

Cool and Store when finished:

• Once finished and the pancakes have cooled completely, portion them out for the week for meal prep. Place the pancakes in a container and refrigerate. Quick microwave for when you're ready to eat.
  

6. High Protein Smoothie:

Ingredients:

• 1-2 scoops of protein powder (flavor of your choice)

• 1 cup of Greek yogurt (plain)

• 1 cup of almond milk (or any milk of your choice)

• 1 banana (frozen for a thicker consistency)

• 1/2 cup of frozen berries (such as strawberries, blueberries, or raspberries)

• 1 tablespoon of nut butter of your choice (optional, for extra fat and protein)

• 1 tablespoon of chia seeds or flaxseeds (optional, for added nutrients)

Preparation:

Prepare Ingredients: 

• Gather all the ingredients and ensure they are measured correctly.

Put in Blender: 

• Place the Greek yogurt, almond milk, protein powder, frozen banana, frozen berries, nut butter (if using), and chia seeds or flaxseeds (if using) into your blender.

Blend Until Smooth: 

• Blend all the ingredients until smooth and creamy. If the smoothie is too thick, you can add more milk or water to reach your desired consistency.

Taste and Adjust to your liking: 

• Taste the smoothie and adjust the sweetness or thickness by adding some sweetener (such as honey or maple syrup) or milk/water if necessary.

Portion them out:

• Once blended to your liking, pour the smoothie into containers. Mason jars or reusable smoothie cups work well for portioning.

Store in the Fridge: 

• Seal the containers tightly and store them in the refrigerator. These smoothies can be stored for up to 3-4 days, although it's best to consume them within 2-3 days for optimal freshness. Give a quick stir or shake when ready to consume and enjoy!

7. High Protein Banana Bread:

Ingredients:

• 2 cups oat flour (or flour of your choice)

• 1/2 cup protein powder (flavor of your choice)

• 1 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• 3 ripe bananas, mashed

• 1/4 cup Greek yogurt (plain)

• 1/4 cup honey or maple syrup

• 2 eggs

• 1/4 cup milk of choice (almond milk, soy milk, etc.)

• 1 teaspoon vanilla extract

• Optional: 1/2 cup chopped nuts or dark chocolate chips for added flavor

Preparation:

Preheat Oven: 

• Preheat your oven to 350°F (175°C). Grease a loaf pan with cooking spray or place parchment paper.

Mix dry ingredients: 

• In a large bowl, whisk the flour, protein powder, baking powder, baking soda, and salt until well combined.

Combine Wet Ingredients: 

• In another bowl, mash the ripe bananas. Add greek yogurt, honey or maple syrup, eggs, milk, and vanilla extract. Mix until smooth and combined.

Combine Wet and Dry ingredients: 

• Pour the wet ingredients into the bowl with the dry ingredients. Stir until combined. No need to overmix, some lumps are okay. Add chopped nuts or dark chocolate chips if you want.

Transfer Batter to the Loaf Pan: 

• Pour the batter into the loaf pan and spread it out evenly.

Bake: 

• Place the loaf pan in the oven and bake for 45-55 minutes, or stab a toothpick in the centre, it should come out clean.

Cool: 

• Once done, remove it from the oven and let it chill in the pan for 10-15 minutes. Then, transfer the bread to a wire rack to cool completely.

Portion and store: 

• Once chilled, slice the banana bread into portions. You can wrap a slice in plastic wrap or store them in a container. They can be refrigerated for up to 5 days. That's almost a week of delicious high protein banana bread!

Incorporating these meals into your diet will be beneficial to your muscle building journey. It will make reaching your protein intake target much more enjoyable and sustainable by eating the foods that you already enjoy but tweaking the ingredients to make them healthier.