14 Healthy and High-Protein Dinner Meal Prep Recipes

Dinner is the perfect time to refuel your body after a long day. A high-protein dinner can help with muscle repair and growth, and keep you feeling full and satisfied throughout the evening. These 14 meal prep recipes are designed to be both delicious and packed with protein, making your weeknight dinners healthy and hassle-free.

1. Sheet Pan Chicken Bacon Ranch

A flavorful and easy one-pan meal that combines chicken, bacon, and ranch seasoning with roasted vegetables.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 4 slices bacon, chopped
• 1 lb broccoli florets
• 1 red bell pepper, chopped
• 1 packet ranch seasoning
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss all ingredients together until well coated.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. Crockpot Pork Roast

A tender and juicy pork roast that you can set and forget in the slow cooker.

Ingredients:

• 3-4 lb pork roast
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup beef or chicken broth
• Salt, pepper, and your favorite herbs

Instructions:

1. Place the vegetables in the bottom of the slow cooker.
2. Season the pork roast and place it on top of the vegetables.
3. Pour the broth over the roast.
4. Cook on low for 6-8 hours, or until the pork is tender.

3. Ham and Bean Soup

A hearty and comforting soup that’s packed with protein and fiber.

Ingredients:

• 1 lb dried navy beans, soaked overnight
• 1 ham bone or 2 cups diced ham
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 8 cups chicken or vegetable broth

Instructions:

1. In a large pot, combine all ingredients.
2. Bring to a boil, then reduce heat and simmer for 2-3 hours, or until the beans are tender.

4. Sheet Pan Chicken and Veggies

A simple and versatile one-pan meal that you can customize with your favorite vegetables.

Ingredients:

• 1.5 lbs chicken thighs, bone-in and skin-on
• 1 lb Brussels sprouts, halved
• 1 sweet potato, cubed
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• Salt, pepper, and garlic powder to taste

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Toss all ingredients on a baking sheet.
3. Roast for 30-35 minutes, or until the chicken is cooked through and the vegetables are caramelized.

5. Sausage and Gnocchi Skillet

A quick and easy skillet meal that’s perfect for a busy weeknight.

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 package (16 oz) potato gnocchi
• 1 pint cherry tomatoes, halved
• 1/4 cup pesto
• 1/4 cup grated Parmesan cheese

Instructions:

1. Cook the gnocchi according to package directions.
2. In a skillet, cook the sausage until browned.
3. Add the cooked gnocchi and tomatoes to the skillet. Cook for 2-3 minutes.
4. Stir in the pesto and Parmesan cheese.

6. Beef Stroganoff

A classic comfort food made healthier with Greek yogurt instead of sour cream.

Ingredients:

• 1 lb ground beef
• 1 onion, chopped
• 8 oz mushrooms, sliced
• 1 cup beef broth
• 1/2 cup plain Greek yogurt
• Serve over egg noodles or zucchini noodles.

Instructions:

1. In a skillet, cook the ground beef and onion until the beef is browned.
2. Add the mushrooms and cook until softened.
3. Stir in the beef broth and bring to a simmer.
4. Reduce heat and stir in the Greek yogurt.

7. Indian Butter Chicken

A rich and creamy curry that’s surprisingly easy to make at home.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1 can (15 oz) tomato sauce
• 1/2 cup plain Greek yogurt
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp cumin

Instructions:

1. In a skillet, cook the chicken until browned.
2. Add the tomato sauce and spices. Simmer for 10 minutes.
3. Stir in the Greek yogurt and heat through.

8. Crockpot Lasagna

All the flavor of lasagna without all the work. This crockpot version is a game-changer.

Ingredients:

• 1 lb ground beef or Italian sausage
• 1 jar (24 oz) marinara sauce
• 1 container (15 oz) ricotta cheese
• 1 egg
• 1/2 cup grated Parmesan cheese
• 9 lasagna noodles, uncooked
• 2 cups shredded mozzarella cheese

Instructions:

1. In a skillet, cook the ground meat until browned. Stir in the marinara sauce.
2. In a bowl, combine the ricotta, egg, and Parmesan cheese.
3. Layer the sauce, noodles, and cheese mixture in the slow cooker. Repeat layers.
4. Top with mozzarella cheese.
5. Cook on low for 4-6 hours.

9. Baked Italian Meatballs

These meatballs are perfect for meal prepping. Serve them over pasta, in a sub, or on their own.

Ingredients:

• 1 lb ground beef
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 tsp Italian seasoning

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine all ingredients. Mix until just combined.
3. Form into meatballs and place on a baking sheet.
4. Bake for 15-20 minutes, or until cooked through.

10. Asian Chicken Salad

A crunchy and refreshing salad with a flavorful peanut dressing.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 bag (16 oz) coleslaw mix
• 1/2 cup chopped peanuts
• 1/4 cup chopped cilantro
• Dressing: 1/4 cup peanut butter, 2 tbsp soy sauce, 1 tbsp honey, 1 tbsp lime juice

Instructions:

1. In a large bowl, combine the salad ingredients.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

11. Orange Pork Stir-Fry

A sweet and savory stir-fry that’s better than takeout.

Ingredients:

• 1 lb pork tenderloin, thinly sliced
• 1 bell pepper, sliced
• 1/2 cup orange juice
• 2 tbsp soy sauce
• 1 tbsp cornstarch

Instructions:

1. In a small bowl, whisk together the orange juice, soy sauce, and cornstarch.
2. In a skillet, cook the pork until browned.
3. Add the bell pepper and cook for 2-3 minutes.
4. Pour the sauce over the pork and vegetables and cook until the sauce has thickened.

12. Beef Skillet Enchiladas

All the flavor of enchiladas in a quick and easy skillet meal.

Ingredients:

• 1 lb ground beef
• 1 can (10 oz) enchilada sauce
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup shredded cheddar cheese
• Serve with tortillas or tortilla chips.

Instructions:

1. In a skillet, cook the ground beef until browned.
2. Stir in the enchilada sauce and black beans. Simmer for 5 minutes.
3. Top with cheese and serve.

13. BBQ Ranch Chopped Chicken Salad

A flavorful and satisfying salad that’s perfect for a light dinner.

Ingredients:

• 2 cups cooked chicken, chopped
• 1 head of romaine lettuce, chopped
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn
• 1/2 cup BBQ sauce
• 1/2 cup ranch dressing

Instructions:

1. In a large bowl, combine all ingredients and toss to combine.

14. Teriyaki Chicken

A simple and delicious teriyaki chicken that you can serve with rice and steamed vegetables.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1/2 cup soy sauce
• 1/4 cup honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp grated ginger

Instructions:

1. In a bowl, whisk together the soy sauce, honey, rice vinegar, and ginger.
2. Marinate the chicken in the sauce for at least 30 minutes.
3. Cook the chicken in a skillet until cooked through.

References

[1] The Real Food Dietitians. “38 High-Protein Dinners.” https://therealfooddietitians.com/high-protein-dinners/