Best High Protein Meal Prep Bowls for the Week
These high protein meal prep bowls make healthy eating effortless with balanced ingredients, bold flavors, and 35-40g of protein per serving. Perfect for weekly lunches or dinners, these customizable bowls combine lean proteins, wholesome grains, and roasted vegetables for satisfying meals that stay fresh all week.
Equipment
- large baking sheets
- parchment paper
- large skillet
- meal prep containers glass containers recommended
- knife and cutting board
Ingredients
- 2 lbs boneless skinless chicken breast
- 2 cups uncooked quinoa or brown rice
- 2 heads broccoli florets
- 3 bell peppers
- 2 zucchini (sliced)
- 1 red onion (sliced)
- 2 cups cherry tomatoes
- 0.25 cup olive oil
- 3 garlic cloves (minced)
- 2 tbsp Italian seasoning or taco seasoning
- salt and black pepper to taste
- 2 lemons
- 0.5 cup crumbled feta cheese (optional)
- 1 avocado (optional)
- 0.25 cup pumpkin seeds or sliced almonds (optional)
- hot sauce or sriracha (optional)
Instructions
- Preheat the oven to 425°F. Line two baking sheets with parchment paper. Rinse quinoa or rice and cook according to package instructions.
- Pat the chicken dry and season with salt, pepper, garlic, olive oil, and your preferred seasoning blend. Let rest for 10-15 minutes before cooking.
- Toss broccoli, bell peppers, zucchini, onion, and tomatoes with olive oil, salt, and pepper. Roast on baking sheets for 20-25 minutes until tender and caramelized.
- Cook chicken in a skillet over medium-high heat for 6-7 minutes per side until fully cooked and internal temperature reaches 165°F. Let rest, then slice.
- Assemble meal prep bowls by dividing cooked grains, sliced chicken, and roasted vegetables evenly among 5 containers. Add optional feta cheese, seeds, or toppings.
- Allow bowls to cool completely before sealing. Refrigerate for up to 5 days or freeze for longer storage.
Notes
Store bowls in airtight containers for up to 5 days in the refrigerator or freeze for up to 2 months. Keep dressings, avocado, and fresh greens separate until serving for best texture. Add a splash of water before reheating to keep grains moist. Mix and match proteins, vegetables, and seasonings throughout the week for variety.