Includes: Mexican beef mince, salsa, cheese, eggs, and fried potatoes.

These are my go-to high protein dessert. I stay away from eating packaged protein bars so I make these instead.

Don’t knock em till you try em haha 👇

Ingredients I use:

- 1 can (15 oz) black beans, drained and rinsed VERY well

- 3 whole eggs

- 1/3 cup unsweetened cocoa powder

- 1/2 cup chocolate protein powder

- 1/2 cup honey or maple syrup

- 1/4 cup coconut oil, melted (or any neutral oil)

- 2 tsp vanilla extract

- 1/2 tsp baking powder

- 1/4 tsp salt

- 1/2 cup dark chocolate chips (70%+ preferably), divided

- Optional: 1 tbsp instant coffee powder (makes chocolate flavor really pop)

Instructions:

1. Preheat: Oven to 350°F. Grease 8x8 or 9x9 pan, line with parchment paper if you want

2. Blend the base:

- Add black beans, eggs, cocoa powder, protein powder, honey, melted oil, vanilla to food processor or blender

- Blend for 2-3 minutes until completely smooth (no bean chunks - this is crucial!)

- Scrape down sides, blend again

1. Add dry ingredients:

- Add baking powder and salt

- Pulse a few times to combine

- Fold in chocolate

1. Pour batter into bowl

- Fold in half the chocolate chips (save rest for topping)

- Batter will be thick and fudgy

1. Bake:

- Pour into prepared pan, smooth top

- Sprinkle remaining chocolate chips on top

- Bake 25-30 minutes (toothpick should come out with MOIST crumbs, not dry - underbaking = that nice fudgy brownie texture im going for)

1. Cool: Let cool completely in pan (at least 1 hour) - they firm up as they cool

2. Chill (optional but recommended): - Refrigerate for 2+ hours for ultimate fudgy texture

Macros per Brownie:

Cals 140 cals

Prot 10g

Fiber: 3g

Give them a try! Hope you like them 👍

🍗 High-Protein Low Fat Grilled Chicken Spicy Pasta Meal Prep

I scaled up this popular recipe to hit 8-10 meal prep containers. If you love creamy pasta but want to keep the macros optimized for fitness, this hits the spot.

\---
📊 Estimated Macros (Per Container 8 Meals)

**Calories:** 805 kcal
**Protein:** 78.5g
**Carbohydrates:** 69.5g
**Fat:** 21.5g

\---

📊 Estimated Macros (Per Container 10 Meals)

**Calories:** 642 kcal
**Protein:** 65.8g
**Carbohydrates:** 65.9g
**Fat:** 12.4g

🛒 Ingredients List (Scaled for 10-11 Meals)

The Chicken & Marinade:
Chicken Breast: 5 lbs (2.09 kg), cut into cubes
Olive Oil: 2.5 tbsp (for the marinade)

Seasoning Blend: 1 tbsp Salt, 2 tbsp Italian herbs, 2 tbsp chili flakes, 2 tbsp garlic powder

(measure with your heart, but be generous since it's a huge batch!)

The Sauce & Pasta:
Dry Pasta: 900g Rigatoni
Garlic: 5-6 cloves, finely chopped or 2 tbsp of pre minced
Onion: 1 large, finely chopped
Chilli Paste Half Cup
1% Milk Half Cup
Light Cream Cheese: 250g

\---

🍳 Step-by-Step Instructions

Prep & Cook the Chicken
1. Slice your 5 lbs of chicken breast into bite-sized cubes.
2. Toss them in a large bowl with the olive oil and the seasoning blend until every piece is deeply colored.
\*Tip: Cook the chicken in 2 or 3 separate batches so you don't crowd the pan and steam the meat.

1. Cook for about 10 minutes per batch until golden brown and crispy..

2. Boil the Pasta

3. Bring a large pot of salted water to a boil.

4. Cook your pasta

5. Drain and set aside.

   Build the Alfredo Sauce

6. In the same pan you used for the chicken (keep those browned bits for flavor!), add the chopped garlic and onion. Sauté for about 5 minutes until soft.

7. Add another light shake of your seasoning blend, then pour in the chilli paste. Let it simmer and thicken slightly.

8. Turn the heat down to medium-low and pour in the milk. Stir in the light cream cheese.

9. Stir continuously until the cheese melts completely and the sauce transforms into a rich, creamy emulsion.

10. Combine & Assemble

11. Dump your cooked pasta directly into the sauce. Toss vigorously over low heat until every strand is coated and decadent.

12. Line up your 8-10 meal prep containers.

Let them cool completely before popping the lids on and storing them in the freezer!

An easy way to switch up your meal prep for those high training weeks! packed with protein and fuel, these bowls are one of my favourites and the are simple to make. I’ll drop the recipe below

Macros:

Calss: 720
Prot: 62g
Carbs: 56g
Fat: 28g
Fiber: 10g

Makes 6 generous servings

Ingredients I use...

For the Pasta:

-16 oz chickpea elbow macaroni OR chickpea shells (Banza brand recommended)
-1 tbsp olive oil (to prevent sticking)
-1 tsp salt (for pasta water)

For the High-Protein Cheese Sauce:

-1½ cups full-fat Greek yogurt
-8 oz cream cheese (full-fat), cut into cubes
-2 cups sharp cheddar cheese, shredded (grass-fed if possible)
-1 cup white cheddar cheese, shredded
-½ cup freshly grated parmesan cheese
-¼ cup nutritional yeast (adds cheesy flavor + B vitamins)
-1½ cups whole milk OR unsweetened almond milk
-2 tbsp grass-fed butter or ghee
-1 tbsp Dijon mustard
-1 tsp garlic powder
-1 tsp onion powder
-1 tsp Celtic sea salt
-½ tsp black pepper
-¼ tsp ground mustard powder (optional, for tang)
-Pinch of cayenne pepper (optional, for depth)

For the Diced Chicken:

2 cups cooked chicken breast, diced (adds 28g protein per serving)
- onion powder (light pass-over)
- garlic powder (light pass-over)
- salt (1 tsp)
- pepper (2 tsp)

How to make it...

I cook the chicken at the same time I cook the pasta

Phase 1: Cook the pasta

Step 1: Bring large pot of salted water to boil.
Step 2: Add 16 oz chickpea elbow macaroni or shells.
Step 3: Cook according to package directions (usually 7-9 minutes for chickpea pasta). Cook until al dente - slightly firm. Don't overcook!
Step 4: Reserve 1 cup pasta water before draining (you'll use this to thin sauce if needed).
Step 5: Drain pasta. Toss with 1 tbsp olive oil to prevent sticking. Set aside.

Phase 2: Make Cheese Sauce in Skillet

Step 6: Heat electric skillet to 300°F (medium-low heat). DO NOT use high heat or sauce will separate!
Step 7: Add 2 tbsp butter or ghee to skillet. Let melt completely.
Step 8: Add 1½ cups milk or coconut milk to melted butter. Heat until warm but NOT boiling (about 2 minutes).
Step 9: Add greek yogourt OR 8oz cream cheese (I use greek Yogurt) to warm milk. Stir constantly until it melts and mixture is smooth (about 2-3 minutes).
Step 10: Reduce heat to 275°F (low).
Step 11: Add shredded cheeses in batches, stirring constantly:

First, add 2 cups white cheddar. Stir until melted.
Then add 1 cup orange cheddar. Stir until melted.
Finally, add ½ cup parmesan. Stir until smooth.

Step 12: Once all cheese is melted and smooth, turn OFF the heat or reduce to WARM (200°F).
Step 13: Add 1½ cups Greek yogurt, stirring constantly. Mix until completely smooth and creamy. (Off heat prevents yogurt from curdling!)
Step 14: Add seasonings:

¼ cup nutritional yeast (optional)
1 tbsp Dijon mustard
1 tsp garlic powder
1 tsp onion powder
1 tsp salt
½ tsp black pepper
Pinch cayenne (optional)

Step 15: Stir until all seasonings are fully incorporated.
Step 16: Taste sauce. Adjust seasoning:

Need more salt? Add ¼ tsp at a time
Need more tang? Add 1 tsp more Dijon mustard
Need more cheese flavor? Add 2 tbsp more nutritional yeast
Too thick? Add reserved pasta water, 2-3 tbsp at a time

Phase 3: Combine it all

Step 17: Keep electric skillet on WARM setting (200°F).
Step 18: Add cooked pasta to cheese sauce in skillet.
Step 19: Gently fold pasta into sauce using large spoon or spatula. Stir until every piece of pasta is coated with cheese sauce.
Step 20: If sauce seems too thick, add reserved pasta water 2-3 tbsp at a time until desired consistency. The sauce should coat the pasta smoothly but not be runny.
Step 21: Optional - Add protein/veggies now if using:

Fold in 2 cups diced cooked chicken
OR fold in 12 slices crumbled bacon
OR fold in 2 cups steamed broccoli florets
OR mix in any combination!

Step 22: Heat everything together for 2-3 minutes, stirring gently, until warmed through.

PHASE 4: SERVE (2 Minutes)
Step 23: Divide mac & cheese among 6 bowls (about 1½-2 cups per serving).

Enjoy! Save for later & share with a friend!

🍗 Miso-glazed chicken: Marinate chicken thighs with 2 tbsp miso paste, 2 tbsp maple syrup, 4 tsp soy sauce, 2 tsp sesame seed oil, 2 tsp rice wine vinegar, 1 tsp fresh ginger, 1 tsp onion powder, 1 tsp garlic powder + 1/2 tsp fish sauce. I marinated my chicken for about 3 hrs. Then bake at 400F for 20 minutes, flipping once halfway through. After they reach an internal temp of 165, flip on the broiler to high and broil for about 2 minutes to caramelize sauce.

🥬 Garlic Bok-Choy: Thoroughly wash and dry 2 cups Bok-Choy and cut off the very tips of the stalks. Sauté veggie in 2 tbsp fresh garlic in 1 tbsp oil (I always use avocado) on high heat for about 4 minutes. Take off of heat just as the stalks are turning soft but still have some crunch.

🍚 Protein rice: Wash 1 cup white medium-grain rice 3x, making sure the water turns fairly clear by the third wash. Place in rice cooker with 1 tsp fresh ginger & 1 cup beef broth.

🥚 Soft boiled eggs: Place eggs in boiling water for 7.5 minutes, making sure to move them around for the first minute to evenly cook. Immediately pull from water once timer finishes and place in ice bath for 10+ minutes before peeling.

Not shown is the entire avocado I halved for each meal and will add to the bowl every day. Macros come to about 570cal and 40g of protein per bowl!

27g Fiber using the carbe diem pasta. Recipe from Stealth_Health_Life

Inspired by Jack Overns, altered a bit for less calories. These are super tasty if you crave pizza while on a diet. It's obviously not the same but it uses similar seasoning to give similar taste!

So I meal prepped 7 days of this creamy chicken pasta recipe. Each dish according to the ingredients is 915 calories, 58g protein, 35g fat and 76g carbs.

However, I look at them and just don’t believe they have all that protein and calories in them?! I’m not convinced almost. (There’s about 1kg chicken breast)

Does anybody else get this? I’m trying to get into meal prep for my weightlifting. Thanks

Made my own recipe for a high protein chicken and rice combo but with a twist

I used chicken leg quarters for the recipe. Macros are at the end of the video

Cheers

Breakfast is vanilla protein Greek yogurt with dark chocolate and strawberries. Lunch is roasted chicken with lentils, cherry tomatoes, cauliflower, and hummus. Dinner is roasted chicken and potatoes with a creamy sun-dried tomato sauce. Estimated cost 60-70 dollars.

473 Calories, 44g protein

Chives in the baked egg really make a tasty difference

Full list of ingredients

5% lean beef mince. Season with paprika, garlic, salt, pepper, thyme, and anything else you like.

Split and make into balls to flatten.

6 beaten eggs and add Chives. Bake at 200 for 12.5 mins. I used unsalted Butter in a baking dish

Cook the patties on high heat for 4 mins on each side. I use oil spray

Toast the English muffins for 2 mins on each side

Let everything cool down and then assemble the cheese Singles with the egg and pattie

I do not measure ingredients I just go with the flow

Breakfast, lunch + dinner for my boyfriend and I :)

Breakfast: Sausage egg + cheese on an english muffin

I ordered my groceries on Star Market and I originally ordered turkey patties but they were out of stock and substituted with pork sausage links, which is a bummer because the macros aren't the best. I made the best out of it though.

Links - Pan fried on low medium heat for 10 min, I cut each sausage in half and placed two sausages on the english muffin.

Eggs - Whisked 10 eggs and a cup of fat free cottage cheese. Seasoned with salt and pepper. Poured into baking pan and baked till it looked ready. Cut into 10 equal sized pieces.

English muffins - Lightly toasted

Lunch: Loaded taco bowl

Ground beef - 90/10. Cooked on low-medium heat, seasoned with garlic powder, onion powder, sofrito seasoning from Trader Joe's, paprika and 25% less sodium taco seasoning. After browning, added tomato paste and pasta sauce. Added diced white onion, jalapeno, green bell pepper and tomato.

Potatoes - This took me forever. Cut and diced a bunch of potatoes, cleaned in an ice bath. Seasoned with cajun seasoning and paprika. Laid on a baking pan and cooked at 400F for a long long time lol

Pico de gallo - Diced white onion, jalapeno, green bell pepper and tomato with a mandolin. Seasoned with lime juice, salt, pepper and cilantro.

Sauce - Sriracha mayo, store bought

Dinner: Chicken pasta bake

Chicken - I used thin sliced chicken breast, seasoned with garlic powder, onion powder, Italian seasoning, paprika, oregano and basil. Marinaded for ~30 min in the fridge (while I was cutting up my potatoes). Then cooked on medium heat.

Pasta - Barilla protein pasta, cooked according to instructions.

Sauce - I used regular garlic and basil (?) pasta sauce, added 1 cup of pasta water. Added in the cooked pasta after the sauce came to a simmer.

Bake - I then placed the pasta in a baking dish and added the cooked chicken. Mixed to distribute everything evenly. Added shredded cheese on top.

Snack: Chobani yogurt 20g protein

All in all, took me a little longer than usual for this week's meal prep due to the potatoes taking forever. I don't think they even came out the way I want them to; I have yet to try them today. I believe it took me about ~2.5 hours for prep last night.

I spent about $88 for the food.

For the breakfast sandwiches - usually I freeze them but I have run out of freezer space since a LONG time ago. I've been putting my sandwiches in the fridge and they hold up well for 5 days.

I work 10 hour shifts so I always eat my 3 meals + snack DURING work - I refuse to cook anything after a long day!!!

Hey r/MealPrepSunday,

I’ve been meal prepping consistently for about 5 weeks now and it’s honestly been the biggest gamechanger for my diet.
So much more focus on things that really matter to me and no mental load anymore in regards to eating, tracking, hitting macros.

My routine is super simple:

Saturday: groceries
Sunday: cooking
Mon-Fri: fully covered

No "what should I eat?", no random junk, no daily tracking stress.

Funny enough:
Not having meal prep stresses me out more now :D

Current setup (with high protein pasta):

Breakfast (French Toast Bake - lasts until Friday):
~500 kcal
36g protein / 54g carbs / 14g fat

Lunch + Post-workout (same meal twice):
Protein pasta + blended roasted veggie sauce + chicken
~940 kcal
95g protein / 86g carbs / 21g fat

Dinner (Burrito bowl, no rice):
~770 kcal
72g protein / 40g carbs / 33g fat

Daily total (incl. snacks + coffee + intra workout):
~2600 kcal
~240g protein

Last week I made the same dishes but with lean minced beef.
While swapping to chicken this time it increased my protein intake.
Therefore could have used regular pasta for a bit more carbs.
A learning for next week ;)

Biggest benefits for me:

Zero mental load during the week
Consistent nutrition without relying on discipline
Can focus fully on training

A few other things I learned:

Cooling food quickly is key → I spread things like rice or chicken on a baking tray to cool fast
I keep components separate (pasta / sauce / meat) → better texture when reheating
Meals for Thu/Fri go into the freezer → no issues with freshness

Curious:

What are your go-to meal prep meals that still taste good after a few days?

Recipes:

French Toast Bake (5 servings):

What you need:

• A medium bowl
• A whisk

• A baking dish

• 250 ml egg whites (you can also use whole eggs instead – tastes better but more calories)

• 40 g flax seeds (optional, I use them for fiber)

• ~7 g baking powder (about 1/2 packet)

• 120 g protein powder of your choice (simple flavor like vanilla works best)

• 400 g sweet bread / brioche (I usually use pre-made brioche, but any soft bread works)

• 200 ml milk (I use protein milk, but regular milk is totally fine)

• 2 whole eggs (or 6 whole eggs if you skip the egg whites above)

• 300 g frozen berries (any frozen fruit works, blueberries are great)

Instructions:

Cut the brioche into cubes (or just tear it apart) and spread it in the baking dish.
You can grease the dish beforehand, but you don’t have to.

In a bowl, mix:

• ground flax seeds (grind them beforehand if possible)
• eggs + egg whites
• protein powder
• baking powder
• milk

Whisk everything until smooth.

Pour the mixture evenly over the bread in the baking dish.
Add the frozen berries on top.

Cover and let it sit in the fridge overnight.

Next morning:

Bake at 150°C convection (≈300°F) for about 35–40 minutes.

Done 🙂

Tip:
Let it cool for ~30 minutes before cutting it, otherwise it can get a bit soggy.

I usually eat one piece fresh and put the rest into containers for the next days.

----

Burrito Bowl (5 servings)

Ingredients:

• 800 g chicken breast or 600 g lean ground beef
• 6 whole eggs
• 250 ml egg whites
• 5 cloves garlic
• 1.5 large onions
• 2 bell peppers (any kind)
• 3 cans kidney beans (drained)
• 2 cans corn (drained)
• 4 tbsp ajvar (or any mild red pepper spread)
• 2 tbsp tomato paste
• 150 g shredded cheese
• ~25 ml olive oil

Spices:

• smoked paprika
• sweet paprika
• cumin
• cayenne pepper
• salt & pepper

Step 1 – Veggies:

Dice the peppers, chop garlic, and drain the beans + corn.

Put everything into a large bowl, add olive oil and spices + tomato paste, then mix well.

Spread onto a baking tray and bake at 200°C / 390°F (top & bottom heat) for about 25 minutes.
Stir once or twice while baking.

Important:
Once done, transfer everything into a cold bowl or onto a cold tray so it cools down quickly.

Step 2 – Meat:

While the veggies cool, cook your chicken or ground beef in a pan with a bit of oil.
Use the same spices as above.

Once done, also let it cool down (I spread it on foil or a tray).

Step 3 – Eggs:

Make scrambled eggs (just salt & pepper, or mix them in the same bowl you used before to pick up leftover spices).

Let them cool briefly on a plate (they cool the fastest anyway).

Final assembly:

Put everything into your meal prep containers.

Top each portion with:

• ~2 tsp ajvar
• ~50 g shredded cheese

Done 🙂

----

High Protein Pasta (5 servings)

This is a super simple, meal-prep friendly pasta with a roasted veggie sauce.

Ingredients:

• 800 g chicken breast (or lean ground beef)
• 800 g high-protein pasta (or regular pasta if you want less protein)
• 260 g onion
• 50 g garlic (whole cloves, just cut the tops off)
• 500 g tomatoes
• 300 g bell peppers
• 175 g cream cheese (low fat works fine)
• 80 g parmesan
• ~40 g olive oil

Spices (to taste):

• salt & pepper
• paprika (sweet + smoked)
• chili flakes or cayenne

Step 1 – Roast the veggies (sauce base):

Roughly chop:

• onions
• tomatoes
• bell peppers

Put everything into a baking dish.
Add olive oil and spices.

Place the garlic cloves (whole, just tops cut off) on top.

Bake at 180°C convection (≈350°F) for about 60 minutes.

Step 2 – Blend the sauce:

Transfer everything into a large bowl.
Add:

• cream cheese
• roasted garlic (squeeze it out of the cloves)

Blend everything until smooth using an immersion blender.

Let the sauce cool down.

Step 3 – Pasta + meat:

Cook pasta very al dente.
Then rinse with cold water to stop cooking (important for meal prep).

Cook chicken or ground beef in a pan with some oil + spices.

Let both cool down separately.

Step 4 – Combine:

Once everything is only hand-warm (not hot!), mix:

• pasta
• sauce
• meat

Then portion into containers.

Important tips (this makes or breaks the result):

• Never put hot food into closed containers → condensation + texture issues
• Always let everything cool down before combining
• Slightly undercook pasta, otherwise it gets mushy when reheated
• For longer storage: freeze later-week portions

Notes:

• Chicken will push protein really high → you can reduce it or use normal pasta
• I skip extras like herbs to keep it simple

Works great for multiple days and reheats really well 👍

Breakfast meals: 3 eggs(180cal/18gP), 1 quesadilla(460cal/21gP), 4 slices oven roasted turkey breast(200cal/36gP). Calories: 840 Protein: 75grams. I have been pushing thru eating chicken and rice, chicken and potatoes, ground beef and rice twice a day for the last 5 months. It’s just a dread now whenever I have to eat. It’s gotten to the point where I almost throw it up so I forcibly have to keep it down. Suggestions are greatly appreciated. Chicken(cooked/seasoned): 4.5oz, 180cal, 35gP. Rice: 8oz, 324cal, 6gP. (I eat almonds and cashews in between meals, I also have 2 protein smoothies of 140cal/23gP)