Simple High Protein Meal Prep in 30 Minutes — Visual Step-by-Step Guide
This simple high-protein meal prep recipe delivers four balanced meals in just 30 minutes. Featuring lean chicken breast, eggs, roasted vegetables, and whole grains, it's a practical solution for busy weeks, weight management, and maintaining steady energy levels.
Equipment
- large skillet
- baking sheet
- mixing bowl
- saucepan
- meal prep containers
- cutting board
- chef's knife
Ingredients
- 1.5 lbs boneless skinless chicken breast
- 4 large eggs
- 2 cups broccoli florets
- 1 large bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 2 cups cooked brown rice or quinoa
- 1 cup sweet potato, diced
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp cumin
- salt and black pepper to taste
- 1/4 cup hummus or tzatziki (optional)
Instructions
- Preheat the oven to 400°F. Slice the chicken breasts into thin cutlets and season both sides with garlic powder, smoked paprika, cumin, salt, and pepper.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook the chicken for 3–4 minutes per side until golden brown and cooked through to 165°F. Set aside to rest.
- Toss broccoli, bell pepper, sweet potato, and cherry tomatoes with the remaining olive oil, salt, and pepper. Spread on a baking sheet and roast for 15–18 minutes, stirring halfway through.
- Bring water to a boil and carefully add the eggs. Boil for 10 minutes, then transfer immediately to an ice bath and peel once cooled.
- Divide the cooked rice or quinoa evenly among four meal prep containers. Slice the rested chicken and add it to each container along with the roasted vegetables.
- Halve the eggs and place one egg into each container. Add hummus or tzatziki if desired, then seal, label, and refrigerate.
Notes
Store meals in airtight containers for up to 4 days in the refrigerator. Freeze extra portions for longer storage. Swap chicken for turkey, salmon, tofu, or tempeh. Add hummus, tzatziki, avocado, or hot sauce before serving for additional flavor and variety.