25 High Protein Low Carb Recipes Meal Prep Made Simple

I put this together because weeknights pull you in a dozen directions and you deserve meals that fuel you without a long kitchen dance. You want meals that are high in protein, low in carbs, and easy to make after a busy day. The kitchen scent of roasted chicken or warm eggs should feel comforting, not chaotic, and this post offers a simple plan to make that happen.

If you’re juggling workouts, tight schedules, and a goal to keep carbs in check, this is for you. You care about real food, easy steps, and meals you can grab from the fridge or take on the go.

Here you’ll find 25 high protein low carb recipes that are built for meal prep. Each recipe uses common ingredients, with simple steps and clear portion sizes. You’ll also get batch cooking tips, storage ideas, and reheating tricks so meals stay tasty all week.

Here is how to use this collection. Start by picking two proteins you enjoy. Then choose two veggie sides and one quick carb option. Batch cook on a day you have time, and portion meals into containers for grab and go. Store them in the fridge or freezer so you have ready meals for busy days.

These recipes respect real life. I kept the prep steps short and the flavors bright. Sauces stay light so they reheat well. If you want to add more color, drop in extra veggies.

Give one recipe a try this week and see how it goes. If you like, share your results or tweaks in the comments. This is a starting point that grows with you.

1. Grilled Chicken and Asparagus

Trying to eat clean without a big time sink? This grilled chicken and asparagus combo fits. You get lean protein with few carbs, perfect after a workout or on busy days. The lemon herb marinade brightens the flavor while keeping prep simple. If you don’t have a grill, you can bake it. You can also swap asparagus for broccoli or zucchini for variety.

Here is the complete recipe you can use for meal prep and weeknight dinners.

Ingredients

– 4 chicken breasts

– 1 bunch asparagus

– 2 tablespoons olive oil

– Juice of 1 lemon

– 2 teaspoons garlic powder

– Salt and pepper to taste

Instructions

1. Preheat grill to medium-high heat.

2. In a bowl, whisk olive oil, lemon juice, garlic powder, salt, and pepper.

3. Coat the chicken with the marinade and let it sit for 10 minutes.

4. Grill the chicken for 6-7 minutes on each side, until cooked through.

5. Grill the asparagus for 5-7 minutes, until tender and lightly charred.

6. Rest the chicken a few minutes, slice, and serve with the asparagus.

Tips:

– For more flavor, marinate overnight.

– To bake instead, heat your oven to 375°F and bake chicken for 25-30 minutes; roast the asparagus nearby for the last 7-9 minutes.

2. Turkey Zucchini Meatballs

Want a quick protein boost that stays moist and low in carbs? Turkey zucchini meatballs fit that need. Grated zucchini keeps them tender and adds moisture. They’re perfect for meal prep and pair well with sugar-free marinara or zucchini noodles. They are simple to make and easy to portion.

Ingredients

– 1 lb ground turkey

– 1 cup grated zucchini

– 1/4 cup grated Parmesan cheese

– 1 egg

– 2 teaspoons Italian seasoning

– Salt and pepper to taste

Instructions

1) Preheat your oven to 400°F. Line a baking sheet with parchment paper.

2) In a large bowl, mix turkey, zucchini, Parmesan, egg, Italian seasoning, salt, and pepper until just combined.

3) Form the mixture into meatballs about 1 to 1.5 inches wide. Place them on the baking sheet.

4) Bake 20–25 minutes, until they are golden brown and cooked through.

Serving and storage

– Servings: 4

– Calories: 180 per serving

– Protein: 22 g

– Carbs: 4 g

– Fat: 8 g

Tips for best results

– For extra flavor, you can add minced garlic or a pinch of dried oregano.

– Serve with sugar-free marinara or toss with zucchini noodles for a low-carb lunch or dinner.

Frequently Asked Questions

– Can I swap beef for turkey? Yes, but adjust fat expectations and cooking time slightly.

– Can I freeze the meatballs? Yes. Freeze baked or raw meatballs for later meals.

3. Spinach and Feta Stuffed Chicken Breast

You want a meal that tastes good, is easy to make, and keeps you on a high protein, low carb plan. This spinach and feta stuffed chicken breast checks all three boxes. The chicken stays juicy, and the creamy spinach and feta mix adds flavor without lots of fuss. It’s a smart, weeknight favorite you can batch for the week.

Here is why this dish fits meal prep. It uses simple ingredients, cooks in one pan, and re-heats well. You get about 38 grams of protein per serving with only a few carbs. Plus, the Mediterranean vibe makes it satisfying and fresh.

Complete recipe

Servings: 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Calories per serving: 330

Nutritional Information:

– Protein: 38g

– Carbs: 2g

– Fat: 18g

Ingredients

– 4 chicken breasts

– 2 cups fresh spinach, chopped

– 1/2 cup feta cheese, crumbled

– 1 teaspoon garlic powder

– 1 tablespoon olive oil

– Salt and pepper to taste

Instructions

1. Preheat oven to 375°F and grease a baking dish.

2. In a bowl, mix spinach, feta, garlic powder, salt, and pepper.

3. Cut a pocket in each chicken breast and stuff with the spinach mixture.

4. Heat olive oil in a skillet and sear each chicken breast on both sides.

5. Transfer to the baking dish and bake 20–25 minutes until cooked through.

Serving idea

Serve with a simple side salad for a balanced, meal-prep friendly plate.

Frequently Asked Questions

– Can I use frozen spinach? Yes. Thaw it and drain well before mixing with the feta.

4. Beef and Broccoli Stir-Fry

You want meals that fit a high protein, low carb plan and still taste good.

Beef and broccoli stir-fry is fast, easy, and great for weekly meal prep.

Tender beef and crisp broccoli give you solid fuel for workouts and a satisfying bite.

If you want more choice, swap in chicken and keep the same bold flavor.

This colorful dish travels well in a lunch box and helps you stay on track.

Ingredients

– 1 lb beef flank steak or sirloin, thinly sliced

– 2 cups broccoli florets

– 2 tbsp low-sodium soy sauce

– 1 tbsp sesame oil

– 1 tsp fresh ginger, minced

– Salt and pepper to taste

Steps

1) Heat sesame oil in a skillet over medium-high heat.

2) Add beef slices; cook until browned.

3) Add broccoli and ginger; stir-fry until broccoli is tender-crisp.

4) Pour in soy sauce; cook for 1–2 minutes more.

5) Serve hot or divide into meal prep containers. Let cool briefly before sealing.

Tip: Cauliflower rice makes a great low-carb base if you want to keep carbs very low.

Serving and storage tips

– Store in airtight containers in the fridge for up to 4 days.

– Reheat gently to keep the beef tender.

Fuel your workouts with flavor! Beef and broccoli stir-fry is the perfect high protein low carb recipe meal prep solution that keeps you on track and satisfied all week long.

5. Egg Muffins with Veggies

You want a quick, protein-packed option that fits a low carb plan. Egg muffins with veggies gun for the win. They’re easy to make, portable, and you can switch the veggies to keep things fresh. A batch on Sunday means fast breakfasts all week.

Here is why this dish helps with meal prep. You get protein and greens in a small, grab-and-go bite. They stay tender, bake evenly, and keep well in the fridge or freezer. Mix in different vegetables or cheese to change the flavor without extra work.

Servings: 12 muffins

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 90 per muffin

Nutritional Information:

– Protein: 7g

– Carbs: 2g

– Fat: 6g

Ingredients:

– 6 eggs

– 1/2 cup bell pepper, diced

– 1/2 cup spinach, chopped

– 1/4 cup feta cheese, crumbled

– Salt and pepper to taste

Instructions:

1. Preheat your oven to 350°F. Lightly grease a muffin tin.

2. In a bowl, whisk the eggs with salt and pepper.

3. Stir in the bell pepper, spinach, and feta.

4. Pour the mixture evenly into the muffin cups.

5. Bake 20 minutes, until set and lightly golden.

6. Let cool, then unmold and store in containers. Freeze for up to 3 months if you like.

Tips and variations:

– Mix up the veggies for new flavors each week.

– You can add cooked bacon or sausage for extra protein.

6. Cauliflower Fried Rice

You want a quick, high protein dish that stays low in carbs. Cauliflower fried rice fits that need. It tastes satisfying and is easy to make in a batch. This version keeps veggies, eggs, and flavor upfront so you can eat it solo or as a side all week.

Ingredients

– 1 medium head cauliflower, riced

– 1 cup mixed vegetables (peas, carrots, corn)

– 2 large eggs, beaten

– 2 tablespoons low-sodium soy sauce

– 1 tablespoon sesame oil

– Green onions, chopped for garnish

– Optional: cooked chicken or shrimp for extra protein

Nutritional snapshot

Per serving: about 150 calories; Protein 5g; Carbs 7g; Fat 10g

Steps

1. Heat sesame oil in a large skillet over medium heat.

2. Add the riced cauliflower and cook about 5 minutes until tender.

3. Push the cauliflower to the side and scramble the eggs in the same pan.

4. Stir in the mixed veggies and soy sauce; cook 3-5 minutes more.

5. Finish with green onions and serve hot.

Optional: toss in diced chicken or shrimp for a bigger protein punch.

Tips and ideas

– Use fresh cauliflower for best texture and bite.

– If you want more protein, add chicken or shrimp during step 4.

– For a spicy kick, add a pinch of red pepper flakes.

Storage and flexibility

– Store in the fridge up to 4 days. Reheat in a hot skillet to revive the texture.

– Swap soy sauce for tamari or coconut aminos for a gluten-free option.

– Turn this into fried rice bowls by adding a protein and a fresh drizzle of sesame oil.

FAQ

– Can I use frozen cauliflower rice? Yes. Skip the ricing step and cook a bit longer until tender.

7. Shrimp and Avocado Salad

If you want a high protein, low carb meal you can cook once and eat all week, this Shrimp and Avocado Salad fits the plan. Shrimp gives lean protein for recovery after workouts. Avocado adds creamy fats that help you stay full. Greens add fiber and a fresh bite. It stays light but satisfying.

Here is why it works for meal prep. It keeps well in the fridge for up to 3 days. Mix it ahead, then add the dressing at serving time. You can swap in cherry tomatoes or cilantro for a quick refresh.

Complete recipe details

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 10 minutes

– Total Time: 25 minutes

– Calories: 320 per serving

– Protein: 25g

– Carbs: 9g

– Fat: 20g

Ingredients

– 1 lb shrimp, peeled and deveined

– 2 ripe avocados, diced

– 4 cups mixed salad greens

– Juice of 1 lime

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions

1) Heat the olive oil in a skillet over medium heat. Add the shrimp.

2) Cook 2-3 minutes per side until pink and opaque.

3) In a large bowl, toss the greens, avocado, and warm shrimp.

4) Drizzle with lime juice. Season with salt and pepper.

5) Toss gently. Divide into four containers. Refrigerate up to 3 days.

Next steps

– For extra color, add cherry tomatoes.

– Try fresh cilantro to lift the aroma.

FAQ:

– Can I use frozen shrimp? Yes. Thaw and pat dry before cooking.

8. Baked Salmon with Lemon and Dill

You want a quick, protein-packed dinner that stays low in carbs. Baked salmon with lemon and dill delivers. It cooks fast and stores well for meal prep, making it ideal for athletes. The lemon and dill brighten the fish, while omega-3 fats support heart health.

Complete recipe details

Ingredients

– 4 salmon fillets

– 2 tablespoons olive oil

– juice of 1 lemon

– 2 tablespoons fresh dill, chopped

– Salt and pepper to taste

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 350 per serving

Nutritional Information

– Protein: 40g

– Carbs: 2g

– Fat: 20g

Instructions

1. Preheat oven to 375°F. Line a baking tray with parchment.

2. Place salmon on the tray. Drizzle with olive oil and lemon juice.

3. Sprinkle dill, salt, and pepper.

4. Bake 15-20 minutes until salmon is flaky and cooked through.

5. Serve with steamed vegetables for a balanced meal.

Tips

– For deeper flavor, marinate the salmon for 30 minutes.

– Pair with asparagus as a tasty side.

FAQ

– Can I use frozen salmon? Yes, just thaw completely before baking.

9. Low Carb Turkey Chili

Searching for a meal that fuels you without piling on carbs? This low carb turkey chili hits the mark. It’s warm, hearty, and easy to batch for the week. The lean turkey packs protein while spices bring big flavor. Chop a few veggies, simmer, and you have a meal that keeps you full and ready for your next workout.

Servings: 6

Prep Time: 15 minutes

Cook Time: 40 minutes

Total Time: 55 minutes

Calories: 280 per serving

Ingredients

– 1 lb ground turkey

– 1 can diced tomatoes (14 oz)

– 1 can kidney beans, drained

– 1 bell pepper, diced

– 1 onion, chopped

– 2 tablespoons chili powder

– Salt and pepper to taste

– Optional: 1 teaspoon cayenne for extra heat

Instructions

1) In a large pot, brown the ground turkey over medium heat until it looks evenly cooked.

2) Add the onion and bell pepper; cook until they soften.

3) Stir in the diced tomatoes, kidney beans, chili powder, salt, and pepper.

4) Let the chili simmer for about 30 minutes, stirring now and then.

5) Serve hot in containers or freeze the leftovers for later.

Tips to tailor the dish

– For even lower carbs, skip the beans.

– Top with avocado or a little cheese for extra richness.

– If you like heat, add a pinch of cayenne or crushed red pepper.

Notes

– This chili improves in flavor after resting a day in the fridge, making it ideal for meal prep.

– Store in the fridge up to 4 days or freeze for longer use.

10. Greek Yogurt Chicken Salad

If you want a fast, high protein lunch that stays low in carbs, this Greek yogurt chicken salad fits. It uses plain Greek yogurt for creaminess instead of mayo. Shredded chicken gives staying power, while celery and grapes add crunch and bright flavor. You can mix in whatever you have on hand and still keep it healthy for meal prep.

Here is why it works for meal prep. It stays fresh in the fridge and travels well in a dish or a small container. It tastes great on a lettuce cup or wrapped in a low carb tortilla. You can scale the recipe to feed more people or keep enough for several lunches.

Complete recipe

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 0 minutes

– Total Time: 15 minutes

– Calories: 220 per serving

Nutritional Information:

– Protein: 28 g

– Carbs: 5 g

– Fat: 10 g

Ingredients:

– 2 cups cooked chicken, shredded

– 1/2 cup Greek yogurt

– 1/4 cup celery, diced

– 1/4 cup red grapes, halved

– 1 tablespoon Dijon mustard

– Salt and pepper to taste

Instructions:

1. In a large bowl, mix shredded chicken, Greek yogurt, celery, grapes, and Dijon mustard.

2. Stir until evenly coated. Season with salt and pepper.

3. Serve right away or chill in the fridge for later.

4. Store in airtight containers for easy meal prep.

Tips and variations:

– Add nuts for extra crunch.

– Try diced apples or raisins if you want a different sweetness.

Frequently Asked Questions:

– Can I substitute mayo for yogurt? You can, but yogurt keeps the dish lighter and higher in protein.

11. Zoodle Pad Thai

Struggling to eat high protein without extra carbs? Zoodle Pad Thai gives you a tasty route. This dish swaps regular noodles for spiralized zucchini, cutting carbs but keeping big flavor. It is light yet satisfying, perfect for batch cooking and meal prep.

Here is the complete recipe you can cook once and eat all week.

Ingredients

– 4 medium zucchini, spiralized

– 1 lb shrimp or chicken, cooked

– 1/4 cup peanuts, crushed

– 2 tablespoons fish sauce

– 2 tablespoons lime juice

– 2 eggs, beaten

– Green onions for garnish

Nutrition

– Calories: 250 per serving

– Protein: 20 g

– Carbs: 8 g

– Fat: 15 g

Instructions

1. In a large skillet, heat a little oil over medium heat. Add the zucchini and cook for 2 to 3 minutes until tender.

2. Push the zucchini to the side and scramble the eggs in the pan.

3. Stir in the cooked shrimp or chicken, fish sauce, and lime juice. Mix well.

4. Top with crushed peanuts and green onions before serving.

Notes

– For a vegetarian option, use tofu instead of shrimp or chicken.

– Add extra veggies like bell pepper or snap peas for more color and nutrition.

FAQ

– Can I make this ahead? Yes. Store the sauce separately until you plan to eat, then toss and serve.

12. Chicken Fajita Bowls

You want a quick meal that stays tasty and fits a low carb plan. Chicken fajita bowls deliver color, heat, and protein in one simple dish. They’re perfect for meal prep and still tasty at the end of the week. Finish with avocado and a lime squeeze for a bright, fresh bite.

Here is why it fits your routine:

– High protein, low carbs

– Veggies stay crisp

– Easy to scale up or down

– Great with cauliflower rice

Complete recipe details

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 20 minutes

– Total Time: 35 minutes

– Calories: 300 per serving

Nutritional Information:

– Protein: 32g

– Carbs: 9g

– Fat: 15g

Ingredients:

– 1 lb chicken breast, sliced

– 1 bell pepper, sliced

– 1 onion, sliced

– 1 tablespoon fajita seasoning

– 1 tablespoon olive oil

– Avocado and lime for serving

– Optional: cauliflower rice for serving

Instructions:

1) Heat olive oil in a skillet over medium heat and add chicken slices.

2) Sprinkle fajita seasoning over the chicken and cook until browned through.

3) Add sliced peppers and onion; cook until tender and lightly charred.

4) Serve in bowls with avocado and a squeeze of lime. For a lower carb option, top with cauliflower rice.

If you want, store bowls in meal prep containers for easy grab-and-go lunches. You can also swap in steak for chicken if you prefer.

Fuel your day with Chicken Fajita Bowls – a vibrant, high protein low carb meal that’s easy to prep and packed with flavor. Freshness never tasted so good!

13. Coconut Curry Chicken

Want a meal that’s high in protein but low in carbs? This Coconut Curry Chicken fits that need. Creamy coconut milk teams with warm curry to coat tender chicken. Broccoli adds a satisfying crunch and a pop of color. It stores well for lunch prep and reheats nicely. Serve with cauliflower rice to keep the plate perfectly low carb.

Here is why it works for meal prep. You get a comforting, well-balanced dish that travels well in lids, not liquid. The flavors stay bright, so you won’t feel bored after days of eating the same thing.

Nutrition and timing

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 400 per serving

– Protein: 32g, Carbs: 5g, Fat: 28g

Ingredients

– 1 lb chicken breast, cut into bite-size pieces

– 1 can coconut milk (14 oz)

– 2 tablespoons curry powder

– 1 tablespoon olive oil

– 1 cup broccoli florets

– Salt and pepper to taste

– Optional: 1 cup bell peppers, sliced for color

Instructions

1) Heat olive oil in a skillet over medium heat. Add chicken and brown it.

2) Stir in curry powder and cook for 1 minute to bloom the spices.

3) Pour in coconut milk and add broccoli (and peppers if using). Simmer about 15 minutes.

4) Season with salt and pepper. Serve with cauliflower rice or steamed veggies.

Tips

– For extra color, add bell peppers.

– Freeze leftovers for future meals.

14. Almond Crusted Tilapia

If you want a quick, protein-packed dinner that stays low in carbs, almond crusted tilapia fits the bill. The crust adds a light crunch while the fish stays tender inside. It’s perfect for meal prep because you can bake a batch and reheat it with little effort. You’ll get about 30 grams of protein per serving with only a few carbs.

Servings and time

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 15 minutes

– Total Time: 25 minutes

– Calories: 280 per serving

Nutritional Information

– Protein: 30g

– Carbs: 4g

– Fat: 15g

Ingredients

– 4 tilapia fillets

– 1 cup almonds, crushed

– 1 egg, beaten

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F and line a baking sheet with parchment paper.

2. Dip each tilapia fillet into the beaten egg, then coat with crushed almonds.

3. Place on the baking sheet and drizzle with olive oil.

4. Bake for 12-15 minutes until the fish is cooked through and the crust is golden.

Tip: Squeeze on lemon to brighten the flavor.

Next steps: If you like, swap tilapia for any white fish.

Frequently Asked Questions

– Can I use almond flour instead of crushed almonds? Yes, but the crust will be less chunky.

15. Chicken and Vegetable Stir-Fry

You want a fast, protein-packed dinner that stays low in carbs. Chicken and vegetable stir-fry fits. It cooks in one pan and works great for meal prep. You can swap veggies to keep things fresh and easy to repeat.

Ingredients

– 1 lb chicken breast, sliced

– 2 cups mixed vegetables (bell peppers, carrots, broccoli)

– 2 tablespoons soy sauce (low sodium)

– 1 tablespoon olive oil

– 1 teaspoon garlic, minced

– Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat.

2. Add chicken; cook until browned and cooked through.

3. Add mixed vegetables and minced garlic; stir-fry until crisp-tender.

4. Pour in soy sauce; toss to coat and cook another 1-2 minutes.

5. Serve hot or pack into meal prep containers for later.

Smart tips

– For more flavor, try teriyaki, garlic-ginger, or chili sauce.

– This dish is tasty with cauliflower rice to keep carbs low.

FAQ

– Can I use frozen vegetables? Yes. Thaw first.

16. Tuna Salad Lettuce Wraps

Need a quick, high-protein lunch that stays low in carbs? Tuna salad lettuce wraps fit the bill. They are fresh, satisfying, and easy to assemble. A crisp lettuce leaf becomes a tasty shell for a creamy tuna mix. You can have this ready in about 10 minutes and you can meal prep it for the week.

Here is why this works. Protein from tuna helps you stay full. Greek yogurt gives creaminess with less mayo. Dijon mustard adds a bright tang, while celery brings a satisfying crunch. Lettuce keeps it light and easy to grab on the go.

Complete recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 0 minutes

– Total Time: 10 minutes

– Calories: 180 per serving

Nutritional Information

– Protein: 25g

– Carbs: 2g

– Fat: 10g

Ingredients

– 1 can tuna (12 oz), drained

– 1/4 cup Greek yogurt

– 1 tablespoon Dijon mustard

– 1/4 cup celery, diced

– Salt and pepper to taste

– Lettuce leaves for wrapping (romaine or butter lettuce work well)

– Optional: diced pickles for extra crunch

Instructions

1) In a bowl, mix tuna, Greek yogurt, Dijon mustard, celery, salt, and pepper.

2) Spoon the mixture into lettuce leaves to create wraps.

3) Serve immediately or store in the refrigerator in an airtight container.

Tips

– Add diced pickles for extra crunch.

– These wraps are great for meal prep and can be made ahead of time.

Frequently Asked Question

– Can I use canned chicken instead of tuna? Yes, it’s a fine alternative.

17. Spaghetti Squash with Turkey Bolognese

Spaghetti squash with turkey Bolognese is a fantastic low-carb alternative to traditional pasta dishes. The spaghetti squash serves as a hearty base, topped with a flavorful turkey Bolognese sauce. This recipe is perfect for meal prep, as it reheats well and is satisfying without the heavy carbs!

Servings: 4

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: 320 per serving

Nutritional Information:

– Protein: 30g

– Carbs: 10g

– Fat: 15g

Ingredients:

– 1 medium spaghetti squash

– 1 lb ground turkey

– 1 can diced tomatoes (14 oz)

– 1 onion, diced

– 2 cloves garlic, minced

– 1 tablespoon Italian seasoning

– Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F. Cut the spaghetti squash in half and scoop out the seeds.

2. Place cut-side down on a baking sheet and roast for 25-30 minutes until tender.

3. In a skillet, cook ground turkey with onion and garlic until browned. Stir in diced tomatoes, Italian seasoning, salt, and pepper. Simmer for 10 minutes.

4. Use a fork to scrape the spaghetti squash into strands and top with turkey Bolognese.

– Top with grated Parmesan for extra flavor!

– This dish can be frozen for later use.

Frequently Asked Questions:

– Can I use zucchini instead of spaghetti squash? Yes! Just spiralize it and enjoy.

18. Roasted Brussels Sprouts with Bacon

You want a tasty side that fits a low carb plan and your meal prep. Roasted Brussels sprouts with bacon give you crunch, smoke, and a nutty bite. The bacon adds richness while the sprouts stay light. Here is why it works for meal prep and next steps show how to pair it with chicken or steak.

Ingredients

– 1 lb Brussels sprouts, trimmed and halved

– 4 slices bacon, chopped

– 2 tablespoons olive oil

– Salt and pepper to taste

– Optional: balsamic glaze for serving

Instructions

1) Preheat your oven to 400°F and line a baking sheet.

2) In a bowl, toss halved Brussels sprouts with chopped bacon, olive oil, salt, and pepper.

3) Spread evenly on the sheet and roast 20–25 minutes until the edges are crispy and the bacon is cooked.

4) If you like, drizzle a little balsamic glaze after roasting for a sweet tang.

Tips

– For extra crispness, pat the sprouts dry before mixing with the bacon.

Nutritional Information

– Servings: 4

– Calories: 180 per serving

– Protein: 5 g

– Carbs: 8 g

– Fat: 15 g

Serving ideas

– Pair with grilled chicken, steak, or pork for a complete low carb meal.

Frequently Asked Questions

– Can I make this without bacon? Yes. Use olive oil and your favorite seasonings instead.

19. Greek Chicken Skewers

You need meals that are fast, high in protein, and low in carbs. Greek chicken skewers fit that need. They stay juicy thanks to a bright lemon and oregano marinade. If you can’t grill, bake them on a sheet pan in a hot oven and still get a tasty week of meals. Serve with tzatziki for a cool, creamy finish.

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 15 minutes

– Total Time: 30 minutes

– Calories: 250 per serving

Nutritional Information:

– Protein: 32g

– Carbs: 1g

– Fat: 12g

Ingredients

– 1 lb chicken breast, cubed

– 2 tablespoons olive oil

– 2 tablespoons lemon juice

– 1 tablespoon dried oregano

– Salt and pepper to taste

– Optional: 1 bell pepper, cut into chunks

– Optional: 1 small onion, cut into chunks

Instructions

1. In a bowl, combine olive oil, lemon juice, oregano, salt, and pepper.

2. Add chicken pieces; marinate for at least 30 minutes.

3. Thread chicken onto skewers, adding peppers or onions if using.

4. Grill 12-15 minutes, turning once, until the chicken is cooked through.

5. Serve with tzatziki sauce for a fresh finish.

20. Creamy Avocado Chicken

You want a high protein, low carb meal that is quick and tasty. Creamy Avocado Chicken fits that need with a smooth avocado sauce over tender chicken. It stays filling and stores well for meal prep. Pair it with steamed veggies for a balanced plate.

Here is why it works for meal prep. It uses simple ingredients and cooks fast, so you can make a batch in one pan. You get a rich sauce without extra carbs. This dish also travels well if you need a grab-and-go option.

Ingredients

– 4 chicken breasts

– 1 avocado

– 1/4 cup Greek yogurt

– 1 tablespoon lime juice

– Salt and pepper to taste

Steps

1) In a blender, blend avocado, Greek yogurt, lime juice, salt, and pepper until smooth.

2) Heat a skillet over medium heat. Season chicken with salt and pepper. Cook until browned and cooked through, about 6–7 minutes per side.

3) Drizzle the creamy sauce over the chicken and let it warm with the meat for a minute.

4) Cool and store in meal prep containers for up to a few days. Serve with steamed veggies.

Nutrition

Calories: 320 per serving

Protein: 30 g

Carbs: 5 g

Fat: 18 g

Tips

– Add chopped cilantro for extra brightness.

– This dish tastes great warm or cold.

– If you don’t have Greek yogurt, sour cream works as a substitute.

21. Cilantro Lime Quinoa

You want a bright side that fits a high protein, low carb plan. Cilantro lime quinoa gives you that lift. The lime and cilantro wake up the flavors. Here is why it works for meal prep: it cooks in 25 minutes and stores well in containers.

Complete recipe details

Servings: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 220 per serving

Protein: 8g

Carbs: 30g

Fat: 5g

Ingredients

– 1 cup quinoa, rinsed

– 2 cups vegetable broth or water (or chicken broth for more flavor)

– Juice of 1 lime

– 1/4 cup cilantro, chopped

– Salt to taste

Instructions

1. In a pot, combine quinoa and broth. Bring to a boil.

2. Cover, reduce heat to low, and simmer 15 minutes until quinoa is fluffy.

3. Remove from heat. Stir in lime juice, cilantro, and salt.

4. Let it rest a minute, then fluff and serve warm or refrigerate for later.

Tips

– Use chicken broth for deeper flavor.

– Serve with grilled chicken, fish, or roasted veggies for a complete meal.

– For variety, swap quinoa with brown rice or farro in future batches.

Next steps: keep a batch in the fridge for quick meals. Reheat in a microwave or skillet and toss with leftover veggies.

22. Balsamic Glazed Chicken

You’re looking for a quick, protein-packed dinner that stays low in carbs. Balsamic glazed chicken delivers a sweet tang that sticks to each bite. The glaze coats the meat and keeps it juicy. It’s a solid choice for meal prep and easy reheating.

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 300 per serving

Nutritional Information:

– Protein: 32g

– Carbs: 8g

– Fat: 10g

Ingredients

– 4 chicken thighs, boneless and skinless

– 1/4 cup balsamic vinegar

– 2 tablespoons honey or a low-carb sweetener

– 1 tablespoon olive oil

– Salt and pepper to taste

Instructions

1. In a bowl, whisk balsamic vinegar, honey, olive oil, salt, and pepper.

2. Add chicken thighs and marinate at least 30 minutes.

3. Heat a skillet over medium heat. Cook chicken 5-7 minutes per side, until browned.

4. Pour the leftovers over the chicken and cook until the glaze coats the meat and the chicken is cooked through.

Serve with roasted vegetables or your favorite greens.

FAQ

– Can I use chicken breasts? Yes, but adjust the cooking time accordingly.

Next steps: refrigerate leftovers in an airtight container for up to 4 days and reheat gently to keep the glaze shiny and the meat tender.

23. Eggplant Pizza Bites

Craving pizza but cutting carbs? Eggplant pizza bites give that familiar taste with fewer calories and no bread. They’re great for meal prep and quick snacks. Each bite stays soft inside and gets a little crisp around the edges. Here’s a simple, high protein, low carb option you can make in one bake.

Complete recipe

Servings: 4

Time:

– Prep 15 minutes

– Cook 20 minutes

– Total 35 minutes

Nutritional Information:

– Calories: 200 per serving

– Protein: 10 g

– Carbs: 6 g

– Fat: 12 g

Ingredients:

– 1 large eggplant, sliced into 1/2-inch rounds

– 1 cup low-sugar marinara sauce

– 1 cup shredded mozzarella cheese

– Optional toppings: pepperoni, sliced bell peppers, olives, Italian seasoning

Instructions:

1. Preheat oven to 375°F. Line a baking sheet.

2. Place eggplant rounds on the sheet. Bake for 10 minutes to soften; they should bend but not tear.

3. Top each round with marinara, then cheese, and your toppings. Bake 10 more minutes until cheese bubbles and the edges turn golden.

4. Let cool briefly, then serve or pack for meal prep. If you plan to freeze, freeze flat on a tray first, then bag.

Tips:

– These freeze well and reheat fast.

– Swap zucchini for a lighter base if you prefer.

24. Thai Basil Chicken

Busy days call for meals that are fast and filling. Thai Basil Chicken gives you high protein with a small carb load and bold flavor. It stores well for meal prep, reheats easily, and keeps you satisfied.

Here is the complete recipe you can use tonight and pack for the week.

Servings: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 290 per serving

Nutritional Information:

– Protein: 35g

– Carbs: 6g

– Fat: 9g

Ingredients:

– 1 lb chicken breast, diced

– 1 cup Thai basil leaves

– 2 tablespoons soy sauce (low sodium)

– 1 tablespoon oyster sauce

– 1 tablespoon olive oil

– 2 cloves garlic, minced

Instructions:

1. Heat olive oil in a skillet over medium-high heat. Add minced garlic and cook until fragrant.

2. Add diced chicken and cook until browned.

3. Stir in soy sauce, oyster sauce, and basil leaves, cooking until the chicken is cooked through.

4. Serve with steamed vegetables or over cauliflower rice.

Tips:

– Fresh basil makes the flavor pop.

– This dish can be prepped ahead and reheated without losing taste.

– If you want more color, add bell peppers or snap peas.

Frequently Asked Questions:

– Can I add more veggies? Yes, bell peppers and snap peas work well!

When life gets busy, fuel your performance with Thai Basil Chicken! Fast, filling, and packed with high protein and bold flavors – meal prep just got a delicious upgrade!

25. Chia Seed Pudding

Chia seed pudding gives you a make-ahead breakfast that’s high in protein and low in carbs. It’s creamy and easy to batch for the week. The base needs only a few pantry items, and you can tune it to your taste. The best part is that you can store it in the fridge for several days and grab it on busy mornings.

– It fits meal prep: mix once, then portion into jars.

– It stays dairy-free when you use almond milk.

– Flavor ideas: add cocoa powder for chocolate, or swirl in fruit puree.

– Toppings add crunch: berries, nuts, or coconut flakes.

Complete Recipe

Servings: 4

Prep Time: 5 minutes

Cook Time: 0 minutes

Total Time: 5 minutes

Calories: 150 per serving

Nutritional Information:

– Protein: 6g

– Carbs: 12g

– Fat: 9g

Ingredients:

– 1/2 cup chia seeds

– 2 cups unsweetened almond milk

– 2 tablespoons sweetener of choice (or to taste)

– 1 teaspoon vanilla extract

– Toppings: berries, nuts, or coconut flakes

– Optional flavor boosters: 1 tablespoon cocoa powder or 1/4 cup fruit puree

Instructions:

1. In a bowl, whisk chia seeds, almond milk, sweetener, and vanilla extract.

2. Let sit for about 10 minutes, whisking occasionally to prevent clumping.

3. Divide into jars or containers and refrigerate for at least 2 hours or overnight.

4. Serve with your favorite toppings.

Storage tip: chia pudding can be kept in the fridge for up to 5 days.

Prep once, enjoy all week! Chia seed pudding is your go-to high protein low carb recipe meal prep for busy mornings—creamy, customizable, and oh-so-simple!

Conclusion

Incorporating high protein, low carb recipes into your meal prep can significantly enhance your athletic performance and recovery. With these 25 delicious recipes, you can simplify your cooking routine while still enjoying flavorful meals that support your goals. Whether you’re looking for something savory, sweet, or somewhere in between, there’s something here for everyone. Happy meal prepping!

Frequently Asked Questions

What are some easy high protein low carb recipes for meal prep?

Looking for simple yet delicious options? Some fantastic easy recipes include Grilled Chicken and Asparagus, Turkey Zucchini Meatballs, and Egg Muffins with Veggies. These meals not only pack a protein punch but also require minimal prep time, perfect for your busy weeknights!

How can I ensure my meal prep is both healthy and low in carbs?

To keep your meal prep healthy and low carb, focus on incorporating lean proteins such as chicken, turkey, and fish, along with plenty of non-starchy vegetables. Opt for recipes like Cauliflower Fried Rice or Baked Salmon with Lemon and Dill to create satisfying meals that align with your dietary goals.

Can meal prepping help with performance recovery for athletes?

Absolutely! Meal prepping allows athletes to have protein-rich meals ready to go, which is essential for performance recovery. Recipes like Shrimp and Avocado Salad and Low Carb Turkey Chili provide the nutrients needed to repair muscles and replenish energy efficiently after workouts.

What are some meal prep ideas for someone on a low carb diet?

Great meal prep ideas for a low carb diet include Chicken Fajita Bowls, Thai Basil Chicken, and Zoodle Pad Thai. These recipes are not only flavorful but also versatile, allowing you to mix and match ingredients while keeping carb counts low.

How can I make my meal prep more interesting and varied?

To keep your meal prep exciting, try rotating different protein-rich meals each week. Incorporate a variety of spices and cooking methods, like grilling, baking, or stir-frying. Dishes like Coconut Curry Chicken and Balsamic Glazed Chicken can add delightful flavors to your meal prep lineup, ensuring you never get bored!