High-Protein Meal Prep: 12 Recipes That Hold Up All Week
The hardest part of meal prep isn't the cooking — it's finding recipes that still taste good on Thursday. These twelve deliver at least 30g of protein per serving and are built to survive the fridge: bakes, bowls, chilis, and braises that reheat without turning to cardboard.
Cook two of these on Sunday and you've covered ten meals for the week, usually for less than the cost of two takeout orders.
The list
1. Turkey Chili
42g protein420 cal$1.80/serving45 min
Hearty, warming chili loaded with ground turkey, beans, and spices, perfect for cool evenings with a dollop of sour cream.
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2. Cheesy Chicken and Rice Bake
42g protein580 cal$1.80/serving60 min
Tender chicken and fluffy rice baked together under a bubbly cheddar blanket, the definition of a weeknight hug.
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3. Sheet Pan Chicken and Broccoli
48g protein340 cal$2.10/serving35 min
Tender chicken breasts with roasted broccoli and a soy glaze, a lean, protein-packed one-pan meal ready in under an hour.
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4. Chicken Noodle Casserole
32g protein500 cal$1.50/serving50 min
Comfort in a dish, egg noodles and chicken with vegetables in a creamy cheddar sauce under a crunchy golden topping.
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5. Sour Cream Noodle Bake
32g protein540 cal$1.50/serving50 min
Buttery egg noodles tossed with tangy sour cream and cottage cheese, layered with saucy beef and sharp cheddar.
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6. Ground Pork and Lentil Bowls
38g protein480 cal$1.80/serving40 min
Seasoned ground pork with earthy lentils and vegetables, a hearty, protein-packed meal that's even better as leftovers.
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7. Turkey Meatloaf
40g protein380 cal$1.90/serving60 min
Classic comfort food made lean with ground turkey, bound with breadcrumbs and topped with a tangy glaze that caramelizes beautifully.
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8. Teriyaki Turkey Meatballs
42g protein380 cal$2.00/serving35 min
Lean ground turkey formed into juicy meatballs glazed in sticky teriyaki and served over rice, a lighter weekday comfort meal.
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9. Baked Chicken Tenders and Roasted Carrots
44g protein420 cal$2.10/serving35 min
Crispy panko-coated chicken strips with sweet roasted carrots, a kid-friendly dinner that adults love and that packs beautifully.
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10. Salty Pork Fried Rice
38g protein480 cal$1.90/serving18 min
Leftover rice stir-fried with tender pork, peas, and scrambled eggs in a savory, garlicky sauce.
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11. Ground Beef Rice Bowls
38g protein520 cal$1.90/serving30 min
Seasoned ground beef over fluffy rice with a savory brown gravy, the ultimate microwave-friendly weekday lunch.
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12. Skillet Chicken and Rice
36g protein560 cal$1.80/serving45 min
Golden chicken thighs nestled into buttery garlic rice that soaks up every drop of savory pan juice.
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Every recipe above comes from the Anychef library of 1,700+ recipes, each with cost per serving and full macros — browse the meal prep collection and all high-protein recipes. Or skip the browsing entirely: scan your fridge with the Anychef app and get recipes built from what you already have, macros and grocery list included.