If you’re trying to lose weight, stay full longer, or save time during the week, high-protein meal prep is the smartest habit you can build. These recipes are designed to be low-calorie, balanced, and packed with 25–40 grams of protein per serving, helping you stay energized and avoid unhealthy cravings.
Organizations such as the NHS, WHO, and the Heart & Stroke Foundation recommend protein-rich meals to stabilize blood sugar and support long-term weight control.
Weekly Meal Prep Snapshot
➡️ Calories per meal: 350–480 kcal
➡️ Protein per meal: 25–40g
➡️ Storage: up to 4 days
➡️ Prep time: 60–90 minutes for the whole week
➡️ Calories per meal: 350–480 kcal
➡️ Protein per meal: 25–40g
➡️ Storage: up to 4 days
➡️ Prep time: 60–90 minutes for the whole week
Why High-Protein Meal Prep Helps With Weight Loss
- Removes decision fatigue — no guessing what to eat
- Prevents impulsive eating and takeout meals
- Controls calories easily
- Balances protein intake across the day
- Saves time and money every week
How Long Can Meal Prep Food Last?
| Meal Type | Fridge (°C) | Freezer |
|---|---|---|
| Cooked Chicken | 3–4 days | 2–3 months |
| Cooked Rice / Quinoa | 3–4 days | 1–2 months |
| Roasted Vegetables | 3–4 days | 1 month |
10 High-Protein Low-Calorie Meal Prep Boxes (350–480 Calories)
- 1. Grilled Chicken + Broccoli + Quinoa — 450 kcal • 36g protein
- 2. Turkey Meatballs + Green Beans + Rice — 430 kcal • 32g protein
- 3. Salmon + Spinach + Lemon Rice — 470 kcal • 34g protein
- 4. Tuna Pasta (Greek Yogurt Sauce) — 420 kcal • 30g protein
- 5. Chickpea Mediterranean Bowl — 380 kcal • 20g protein
- 6. Chicken Cauliflower Rice Plate — 410 kcal • 33g protein
- 7. Turkey Lettuce Roll Meal Box — 360 kcal • 28g protein
- 8. Egg White & Veggie Meal Box — 350 kcal • 27g protein
- 9. Tofu Protein Power Box — 390 kcal • 23g protein
- 10. Lentil & Chicken Mediterranean Mix — 480 kcal • 35g protein
Weekly Meal Prep Plan (5 Days)
| Day | Meal Prep Box |
|---|---|
| Monday | Chicken + Broccoli + Quinoa |
| Tuesday | Turkey Meatballs + Rice |
| Wednesday | Salmon + Spinach Box |
| Thursday | Tuna Greek Pasta |
| Friday | Chicken Cauliflower Rice Bowl |
Meal Prep vs Eating Out (Calories & Cost)
| Option | Calories | Average Cost |
|---|---|---|
| Eating Out Lunch | 800–1200 kcal | $12–$18 |
| Meal Prep Box | 350–480 kcal | $3–$6 |
Explore more weight-loss meal ideas:
➡️ Healthy Lunch Recipes
➡️ Vegetarian Meals
➡️ Low-cal Appetizers
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