High-protein meal prep: cook ahead for the week

Every recipe here carries our high-protein label: at least 20 g protein per serving and at least 20 % of the calories from protein. It also works for cooking ahead – nothing fried, nothing that has to stay crisp. Cooked, the dishes usually keep for 2 to 3 days in the fridge, much longer in the freezer.

All high-protein meal prep recipes

Chicken tikka masala with basmati rice – 480 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
High-protein quark semolina bake with cherries – 350 kcal
Fried cauliflower rice with garlic prawns – 230 kcal
Quick tuna salad with white beans – 380 kcal
Sweet vanilla quark bake with raspberries – 472 kcal
Keto salmon and spinach bake with a parmesan crust – 520 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
Keto tuna and avocado bowl – 580 kcal
High-protein cookie bowl – 380 kcal
High-protein quark bowl – 340 kcal
Chicken fajita bowl – 410 kcal
One-pot chicken pasta with spinach – 520 kcal
Quick chicken and broccoli bowl with sesame – 380 kcal
Vegetarian quark and berry bake – 280 kcal
Low-carb halibut on fennel salad – 450 kcal
Keto salmon and avocado salad with pine nuts – 550 kcal
Protein porridge with blueberries – 310 kcal
Creamy chicken and coconut curry with spinach – 460 kcal
High-protein Mediterranean lentil stew with feta – 380 kcal
Mediterranean tuna and chickpea salad – 380 kcal
High-protein peanut butter porridge – 400 kcal
High-protein turkey quinoa bowl with tahini – 540 kcal
High-protein prawn and mango salad – 285 kcal

Frequently asked questions

How much protein per meal?

The International Society of Sports Nutrition suggests 20 to 40 g protein per meal, spread across the day. Every recipe here has at least 20 g per serving. The protein calculator works out your daily needs.

How long does chicken meal prep keep?

Cooked chicken keeps for 2 to 3 days in the fridge. Cool it quickly after cooking and reheat it until it’s steaming hot all the way through. Freeze anything you won’t eat within three days straight away.

Is there vegetarian high-protein meal prep?

Yes – with lentils, beans, tofu, tempeh, eggs, quark or skyr. Tap “Vegetarian” above or have a look at the high-protein vegetarian recipes.