7-Day High Protein Meal Prep Plan - Easy & Healthy

Meal prep doesn't have to mean eating the same boring chicken and rice every day. This plan gives you seven different high-protein dinners or lunches, each one built around a different protein: chicken, turkey, steak, shrimp, salmon, and more.

You'll cook once or twice a week, pack everything into containers, and grab a different meal each day. No more staring into the fridge at 6 PM wondering what to make.

Each recipe is simple, uses everyday ingredients, and comes with storage instructions so your food stays fresh all week.

About the Ingredients

1.5 lbs (680g) boneless, skinless chicken breasts

About 3 medium breasts. You can use thighs instead – they stay juicier when reheated.

1 lb (450g) 93% lean ground turkey

The 93% lean keeps the meatballs moist. If you use extra lean (99%), add a tablespoon of olive oil to the mix.

1 lb (450g) flank steak or sirloin steak

Flank steak is lean and slices nicely. Sirloin is cheaper and just as good. Look for one that's about 1 inch thick.

1 lb (450g) raw shrimp, peeled and deveined

Buy frozen peeled shrimp to save time. Thaw them in the fridge overnight before cooking.

1 lb (450g) salmon fillets

Fresh or frozen both work. If frozen, thaw completely and pat dry before cooking.

4 cups (about 600g) broccoli florets

Fresh broccoli is best. Frozen works too – just thaw and pat dry before roasting.

4 bell peppers (any color), sliced

Use a mix of colors for variety. They all taste the same.

2 zucchinis, sliced into half-moons

Zucchini releases water when cooked, so don't overcrowd the pan.

1 head cauliflower, riced (about 4 cups)

Buy pre-riced cauliflower to save time. Or grate a head of cauliflower with a box grater.

2 tbsp olive oil

For roasting and sautéing. Avocado oil works too.

2 lemons (juice and zest)

For the lemon garlic chicken and the shrimp.

4 cloves garlic, minced

Fresh garlic is best, but jarred minced garlic works in a pinch.

Step-by-Step Instructions

1. Prep the veggies

Wash and chop all your vegetables. Cut broccoli into small florets, slice the bell peppers, and halve the zucchini. Rice the cauliflower if you're doing it yourself. You'll use them across the different meals.

2. Roast the broccoli and peppers

Preheat your oven to 425°F (220°C). Toss the broccoli and peppers with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet in a single layer. Roast for 20-25 minutes, until the edges are browned and the broccoli is fork-tender.

3. Make the lemon garlic chicken

Season the chicken breasts with salt and pepper. Heat 1 teaspoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook for 6-7 minutes per side, until golden brown and cooked through (internal temp 165°F/74°C). Let rest, then slice. Mix the lemon juice, zest, and minced garlic in a small bowl. Drizzle over the sliced chicken.

4. Cook the turkey meatballs

In a bowl, mix the ground turkey with 1/2 cup of the riced cauliflower, salt, pepper, and a pinch of garlic powder. Roll into 1.5-inch balls. Heat a skillet over medium heat with a little olive oil. Cook the meatballs for 10-12 minutes, turning occasionally, until browned on all sides and cooked through (internal temp 165°F/74°C).

5. Sear the steak

Season the steak with salt and pepper. Heat a cast-iron skillet over high heat until smoking. Add the steak and cook for 3-4 minutes per side for medium-rare (internal temp 135°F/57°C). Let it rest for 5 minutes, then slice thinly against the grain.

6. Sauté the shrimp and zucchini

In the same skillet, add a little olive oil over medium-high heat. Add the shrimp and zucchini. Cook for 3-4 minutes, until the shrimp are pink and opaque. Squeeze half a lemon over the top.

7. Bake the salmon

Preheat the oven to 400°F (200°C). Place the salmon on a lined baking sheet. Season with salt, pepper, and a squeeze of lemon. Bake for 12-15 minutes, until the fish flakes easily with a fork.

8. Assemble your meal prep containers

Divide the remaining roasted veggies, cauliflower rice, and any other sides evenly among 7 containers. Top each with a portion of the protein. Store in the fridge.

Delicious Variations

• Swap the chicken for pork tenderloin – it's just as lean and cooks in the same time.
• Use ground beef instead of turkey for the meatballs – go for 90% lean.
• Add a side of quinoa or brown rice to any meal for extra carbs. Cook a big batch on prep day.

How to Store Meal Prep Ideas

Frequently Asked Questions

That's your whole week, sorted. Cook once, eat well all week, and don't stress about what's for dinner. Give it a try – you'll be glad you did. Dinner's done. Go put your feet up.

7-Day High Protein Meal Prep Plan – Easy & Healthy

Plan a week of high-protein meals with chicken, steak, shrimp, salmon, turkey, and veggies. Simple recipes and storage tips.

30 minPrep time60 minCook time7Servings420 kcalCalories

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🧂 Ingredients

• 1.5 lbs (680g) boneless, skinless chicken breasts
• 1 lb (450g) 93% lean ground turkey
• 1 lb (450g) flank steak or sirloin steak
• 1 lb (450g) raw shrimp, peeled and deveined
• 1 lb (450g) salmon fillets
• 4 cups (about 600g) broccoli florets
• 4 bell peppers (any color), sliced
• 2 zucchinis, sliced into half-moons
• 1 head cauliflower, riced (about 4 cups)
• 2 tbsp olive oil
• 2 lemons (juice and zest)
• 4 cloves garlic, minced

📋 Instructions

1. 1Prep the veggies — Wash and chop all your vegetables. Cut broccoli into small florets, slice the bell peppers, and halve the zucchini. Rice the cauliflower if you're doing it yourself. You'll use them across the different meals.
2. 2Roast the broccoli and peppers — Preheat your oven to 425°F (220°C). Toss the broccoli and peppers with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet in a single layer. Roast for 20-25 minutes, until the edges are browned and the broccoli is fork-tender.
3. 3Make the lemon garlic chicken — Season the chicken breasts with salt and pepper. Heat 1 teaspoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook for 6-7 minutes per side, until golden brown and cooked through (internal temp 165°F/74°C). Let rest, then slice. Mix the lemon juice, zest, and minced garlic in a small bowl. Drizzle over the sliced chicken.
4. 4Cook the turkey meatballs — In a bowl, mix the ground turkey with 1/2 cup of the riced cauliflower, salt, pepper, and a pinch of garlic powder. Roll into 1.5-inch balls. Heat a skillet over medium heat with a little olive oil. Cook the meatballs for 10-12 minutes, turning occasionally, until browned on all sides and cooked through (internal temp 165°F/74°C).
5. 5Sear the steak — Season the steak with salt and pepper. Heat a cast-iron skillet over high heat until smoking. Add the steak and cook for 3-4 minutes per side for medium-rare (internal temp 135°F/57°C). Let it rest for 5 minutes, then slice thinly against the grain.
6. 6Sauté the shrimp and zucchini — In the same skillet, add a little olive oil over medium-high heat. Add the shrimp and zucchini. Cook for 3-4 minutes, until the shrimp are pink and opaque. Squeeze half a lemon over the top.
7. 7Bake the salmon — Preheat the oven to 400°F (200°C). Place the salmon on a lined baking sheet. Season with salt, pepper, and a squeeze of lemon. Bake for 12-15 minutes, until the fish flakes easily with a fork.
8. 8Assemble your meal prep containers — Divide the remaining roasted veggies, cauliflower rice, and any other sides evenly among 7 containers. Top each with a portion of the protein. Store in the fridge.

👨🍳 Chef's Note: You can mix and match the proteins and sides however you like. The plan is a guide, not a rule.

Servings: 7

Cuisine: American

Course: Meal Prep

Easy Recipes for Everyday Cooking30 minutes60 minutes95 minutes

Nutrition (per serving): 420 kcal · 38g protein · 18g carbs · 20g fat