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25 High-Protein Dinners on a Budget

ByNick Garcia
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These affordable high-protein dinners use practical staples such as chicken, turkey, beans, lentils, eggs, rice, and potatoes. Each recipe makes four servings and is designed for ordinary weeknight cooking.

25 High-Protein Dinners on a Budget infographic

The recipes use olive oil rather than seed oils and contain no soy or tofu. Ingredient labels vary, so choose certified gluten-free products when needed.

Before you begin

Cooking times are estimates. Poultry and ground meats should reach 165°F, whole cuts of beef and pork at least 145°F with rest time, and fish 145°F. Adjust seasoning for your dietary needs.

Jump to a recipe

  1. 1. Chicken Rice Bowl
  2. 2. Turkey Chili
  3. 3. Tuna Patties
  4. 4. Chicken Lentil Soup
  5. 5. Beef Taco Bowl
  6. 6. Turkey Meatballs
  7. 7. Cottage Cheese Pasta
  8. 8. Chicken Burrito Bowl
  9. 9. Egg and Potato Bake
  10. 10. Salsa Chicken
  11. 11. Beef and Cabbage Skillet
  12. 12. Chicken White Bean Soup
  13. 13. Turkey Stuffed Peppers
  14. 14. Tuna Rice Bowl
  15. 15. Chicken Fajitas
  16. 16. Turkey Meatloaf
  17. 17. Chicken Fried Rice
  18. 18. Beef and Bean Chili
  19. 19. Chicken Sweet Potato Bowl
  20. 20. Lentil Turkey Stew
  21. 21. Greek Chicken Bowl
  22. 22. Egg and Bean Tacos
  23. 23. Chicken Broccoli Pasta
  24. 24. Turkey Taco Skillet
  25. 25. Rotisserie Chicken Bowl

1. Chicken Rice Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

2. Turkey Chili

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

3. Tuna Patties

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (5-ounce) cans tuna, drained
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

4. Chicken Lentil Soup

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

5. Beef Taco Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground beef
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

6. Turkey Meatballs

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

7. Cottage Cheese Pasta

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 cups cottage cheese
  • 8 ounces cooked gluten-free pasta
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

8. Chicken Burrito Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

9. Egg and Potato Bake

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 8 large eggs
  • 1 1/2 pounds potatoes or sweet potatoes, diced
  • 1 cup fruit or chopped breakfast vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

10. Salsa Chicken

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

11. Beef and Cabbage Skillet

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground beef
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

12. Chicken White Bean Soup

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

13. Turkey Stuffed Peppers

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

14. Tuna Rice Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (5-ounce) cans tuna, drained
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

15. Chicken Fajitas

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

16. Turkey Meatloaf

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

17. Chicken Fried Rice

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

18. Beef and Bean Chili

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground beef
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

19. Chicken Sweet Potato Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

20. Lentil Turkey Stew

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

21. Greek Chicken Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

22. Egg and Bean Tacos

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 8 large eggs
  • 8 corn or gluten-free tortillas
  • 1 cup fruit or chopped breakfast vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

23. Chicken Broccoli Pasta

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 8 ounces cooked gluten-free pasta
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

24. Turkey Taco Skillet

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 8 corn or gluten-free tortillas
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

25. Rotisserie Chicken Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

Meal-prep tips

  • Cook one grain and chop several vegetables at the start of the week.
  • Store sauces separately when possible.
  • Refrigerate cooked food within two hours and use refrigerated portions within four days.

Related posts:

Keto Vanilla Pound Cake
Chicken and Egg Soup
15 Gluten-Free Pumpkin Recipes That Aren’t All Desserts
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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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