High Protein Meal Prep for the Week (5 Days, 30g Per Meal)

Looking for an easy, budget-friendly way to eat healthy all week? This high protein meal prep plan gives you 5 delicious meals with 30g+ protein per serving all for under $25.

Whether you’re trying to lose weight, build muscle, or just simplify your busy schedule, this meal prep recipe is perfect for beginners. Everything is ready in under 1 hour, and you’ll have healthy lunches (or dinners) sorted for the entire week.

Let’s get started!

Why This High Protein Meal Prep Works

✓ 30g+ protein per meal — Keeps you full and satisfied
✓ Under $25 for 5 meals — Budget-friendly and affordable
✓ Ready in under 1 hour — Perfect for busy Sunday meal prep
✓ Simple ingredients — Just 6 basic items you probably have
✓ Beginner-friendly — No fancy cooking skills required

This is the exact meal prep I used to lose 35 pounds while working full-time and raising two kids. It’s simple, delicious, and actually works.

Ingredients You’ll Need

Here’s everything you need for 5 high protein meals:

Protein

• 5 boneless, skinless chicken breasts (about 6-8 oz each) — $12-15

Carbs

• 2 cups dry brown rice (makes about 6 cups cooked) — $2

Vegetables

• 5 cups fresh broccoli florets — $3-4

Seasonings & Cooking

• 2 tablespoons olive oil — $0.50
• 4 garlic cloves, minced — $0.25
• 1 lemon — $0.50
• Sea salt and black pepper — pantry staples

Total Cost: $22-25 depending on where you shop

💡 Money-Saving Tip: Buy chicken in bulk when it’s on sale and freeze it. I get boneless skinless chicken breasts for $1.99/lb at Costco.

Equipment You’ll Need

• 5 glass meal prep containers (I use these from Amazon)
• Grill pan or skillet
• Medium pot for rice
• Steamer basket or microwave-safe bowl
• Meat thermometer (optional but recommended)

How to Make High Protein Meal Prep (Step-by-Step)

Step 1: Cook the Rice

1. Rinse 2 cups dry brown rice under cold water
2. In a medium pot, combine rice with 4 cups water
3. Bring to a boil, then reduce heat to low
4. Cover and simmer for 40-45 minutes until tender
5. Remove from heat and let sit covered for 5 minutes
6. Fluff with a fork

Pro Tip: Cook rice while you prep the chicken to save time.

Step 2: Season and Grill the Chicken

1. Pat chicken breasts dry with paper towels
2. Brush both sides with olive oil
3. Season generously with salt, pepper, and minced garlic
4. Heat a grill pan or skillet over medium-high heat
5. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F
6. Let rest for 5 minutes, then slice

⚠️ Important: Use a meat thermometer to ensure chicken reaches 165°F for food safety.

Step 3: Steam the Broccoli

Option 1 — Stovetop Steamer:

1. Bring 1 inch of water to a boil in a pot
2. Place broccoli in steamer basket
3. Cover and steam for 5-7 minutes until tender-crisp
4. Season with a squeeze of fresh lemon juice

Option 2 — Microwave:

1. Place broccoli in microwave-safe bowl with 2 tablespoons water
2. Cover with plastic wrap (leave small vent)
3. Microwave on high for 3-4 minutes
4. Drain and season with lemon

Step 4: Assemble Your Meal Prep Containers

Divide evenly into 5 glass containers:

• 1 sliced chicken breast (about 6-8 oz) — 30g protein
• 1 cup cooked brown rice — 5g protein
• 1 cup steamed broccoli — 3g protein

Total per container: 35-40g protein

Seal containers and refrigerate for up to 5 days.

Nutrition Information (Per Meal)

Macros: 36% protein / 43% carbs / 17% fat

Perfect for weight loss, muscle gain, or balanced nutrition.

Storage & Reheating Tips

Storage

• Refrigerate in airtight glass containers for up to 5 days
• Do NOT freeze cooked broccoli (gets mushy)
• Chicken and rice can be frozen separately for up to 3 months

Reheating

1. Remove lid or vent container
2. Microwave on high for 2-3 minutes until heated through
3. Add a splash of water if rice seems dry
4. Stir and enjoy!

Variations & Customization Ideas

Want to mix it up? Try these swaps:

Protein Options

• Ground turkey (leaner, cheaper)
• Salmon fillets (omega-3 boost)
• Tofu (vegetarian option)

Carb Options

• Quinoa (complete protein)
• Sweet potato (more vitamins)
• Cauliflower rice (low-carb)

Vegetable Options

• Green beans
• Asparagus
• Mixed bell peppers
• Zucchini

Flavor Boosters

• Add soy sauce and ginger for Asian flair
• Mix in taco seasoning and salsa
• Drizzle with balsamic glaze
• Top with hot sauce or sriracha

Meal Prep Schedule

Sunday Prep (1 hour total):

• 0:00 — Start rice cooking
• 0:05 — Season and grill chicken
• 0:20 — Flip chicken, start steaming broccoli
• 0:30 — Remove chicken to rest, finish broccoli
• 0:40 — Rice done, slice chicken
• 0:50 — Assemble containers
• 1:00 — Done! Containers in fridge

Common Questions (FAQ)

Why High Protein Meal Prep Changed My Life

Two years ago, I was 35 pounds overweight, exhausted every afternoon, and constantly stressed about “what’s for lunch.”

Then I discovered high protein meal prep.

It wasn’t just about losing weight (though I did lose 35 pounds in 6 months). It was about taking back control of my time, my health, and my energy.

Now I meal prep every Sunday. It takes me 1 hour, costs under $25, and gives me an entire week of healthy, delicious meals I actually look forward to eating.

If you’re ready to simplify your life and feel amazing, start with this recipe. It’s the one that changed everything for me.

Ready to Try It?

Pin this recipe to save it for later, and let me know in the comments how your meal prep turned out!

Looking for more high protein meal prep ideas? Check out these recipes:

• Easy High Protein Chicken Meal Prep (30g Per Serving)
• Cheap High Protein Meal Prep Under $20 a Week

High Protein Meal Prep for the Week (5 Days, Under $25)

Emma Thompson

Looking for an easy, budget-friendly way to eat healthy all week? This high protein meal prep plan gives you 5 delicious meals with 30g+ protein per serving for under $25. Perfect for weight loss, muscle gain, or simplifying your busy schedule, this beginner-friendly recipe is ready in under 1 hour.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Course Meal Prep

Cuisine American

Servings 5 meals

Calories 420 kcal

Equipment

• glass meal prep containers
• grill pan or skillet
• medium pot
• steamer basket
• meat thermometer optional but recommended

Ingredients

  

• 5 boneless skinless chicken breasts (6-8 oz each)
• 2 cups dry brown rice
• 4 cups water
• 5 cups fresh broccoli florets
• 2 tbsp olive oil
• 4 garlic cloves (minced)
• 1 lemon
• sea salt (to taste)
• black pepper (to taste)

Instructions

 

• Rinse 2 cups dry brown rice under cold water. In a medium pot, combine the rice with 4 cups water. Bring to a boil, then reduce heat to low. Cover and simmer for 40-45 minutes until tender. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
• Pat the chicken breasts dry with paper towels. Brush both sides with olive oil and season generously with sea salt, black pepper, and minced garlic.
• Heat a grill pan or skillet over medium-high heat. Cook the chicken for 6-7 minutes per side until the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing.
• Steam the broccoli florets for 5-7 minutes until tender-crisp. Season with a squeeze of fresh lemon juice before serving.
• Divide the sliced chicken, cooked brown rice, and steamed broccoli evenly into 5 glass meal prep containers.
• Seal the containers and refrigerate for up to 5 days. Reheat before serving.

Notes

Store meal prep containers in the refrigerator for up to 5 days. Chicken and rice can be frozen separately for up to 3 months, but avoid freezing broccoli as it becomes watery. Reheat in the microwave for 2-3 minutes and add a splash of water if the rice seems dry. Try different proteins, vegetables, or seasonings to customize your meal prep throughout the week.

Keyword budget meal prep, chicken meal prep, healthy meal prep, high protein meal prep, meal prep for the week

👉 Save this easy high protein meal prep recipe on Pinterest for your next healthy and budget-friendly weekly meal prep session.

Happy meal prepping! 🥗