Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
Protein is essential for building and repairing muscles, bones, and tissues.
It consists of amino acids, the body’s “building blocks,” which also help produce hormones and enzymes (1,2).
While protein can serve as an energy source, its primary role is to support:
Most people can meet their protein needs through a balanced diet, as many already consume more than enough from food alone.
High-protein diets are trending, with influencers promoting their benefits for muscle gain, weight management, and overall health. But what qualifies as “high” protein, and how much do you need?
A common misconception is that plant-based proteins are incomplete and require food pairing. However, research shows that our bodies store amino acids, meaning a variety of plant proteins throughout the day provides all essential amino acids—you don’t need to pair any foods intentionally (4).
This article explores everything you need to know about protein and how to create easy, high-protein meals that fuel your body.
Simple high-protein meal prep ideas for muscle gain can be as easy as choosing different staples and batch-cooking them.
Think of meals such as overnight oats, mixed bean chili with quinoa, bean burritos, chicken burritos, salmon poke bowls with edamame, and tofu stir-fries—the list is endless!
Research suggests that to build muscle effectively, one should consume:
Distributing protein across multiple meals to further optimize intake helps maximize muscle protein synthesis (4).
Eating more than 20g of protein in one sitting does not mean your body wastes the extra grams.
While MPS reaches a threshold per meal (~20-40g, depending on the individual), excess protein still plays a role in:
However, excessive protein intake does not accelerate muscle growth, as the body limits the amount of protein, it can use for muscle-building.
The key is to meet your protein needs while maintaining a well-balanced diet that supports overall health and performance (6).
Meal prep can be a fantastic idea as it can help you:
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Read more: High-Calorie Recipes for Weight Gain: Nutritious and Flavorful Options
Scrambled Eggs with Spinach and Avocado on Whole-Grain or Sourdough Toast (~18-20g protein)
Greek Yogurt with Protein Granola and Berries (~24-26g protein)
Overnight Oats with Protein Powder, Flaxseeds/Chia Seeds, Nut Butter, and Fruit (~28-30g protein)
Overnight Oats with Protein Powder, Flaxseeds/Chia Seeds, Nut Butter, and Fruit (~28-30g protein)
Granola with Dairy-Free Yogurt (e.g., Soy Yogurt), Berries, and Hemp Seeds (~18-22g protein)
Smoothie with Rolled Oats, Calcium-Fortified Plant-Based Milk, Protein Powder, Flaxseeds, and Berries/Banana (~30-35g protein)
Tofu Scramble with Spinach and Avocado on Whole-Grain or Sourdough Toast (~20-25g protein)
Grilled Chicken with Quinoa and Roasted Vegetables (~40g protein)
Tuna Salad with Chickpeas and Avocado (~30-34g protein)
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Plant-Based Options:
Toasted Turkish Bread Roll with Avocado, Rocket, Mock meat (e.g. Seitan or Fava Bean-Based Vegan Chicken) (~32-35g protein)
Wholemeal Pita Bread with Black Beans, Spinach, Tofu, Sweet Chili Sauce, Avocado (~26-28g protein)
Chickpea, Pea, and Sweet Potato Curry with Brown Rice (~22-25g protein)
Lentil Bolognese with Pasta and Nutritional Yeast (~30-32g protein)
Roasted Vegetables with Sautéed Broccolini, Spinach, Quinoa or Wild Rice, Tempeh or Seitan ~32-34g protein)
Baked Salmon with Roasted Brussels Sprouts and Farro (~34g protein)
Ground Turkey Lettuce Wraps with Black Beans (~30g protein)
Tempeh Stir-Fry with Edamame and Wild Rice (~34g protein)
Black Bean and Tofu Chili (~35-40g protein)
Discover more easy meals for the week in this article here.
Read more: How to Build a Healthy Dinner Plate, According to Experts
Remember, protein is actually in almost all foods, in varying quantities.
If you are eating enough energy from calories, you should naturally meet your baseline protein requirements from various key food groups.
To dial this in even further, ensuring that each of your main meals contains a prominent protein source will provide you with an even distribution throughout the day (2):
While we know protein is essential, we must also consider its role in our overall health (7). Rigorous research has consistently shown that there are some key considerations regarding protein sources. Not all protein sources are created equal, and what comes with protein (such as fat, sodium, fiber, and micronutrients) affects health (8, 9, 10).
Eat more of these:
Eat less of these:
Yes! Meal prep ideas for weight loss help control portions, reduce mindless snacking, and ensure balanced, nutritious meals, making it easier to stay on track with weight loss goals. You can read more about meal prep for weight loss female-focused here. Great options include Greek yogurt, boiled eggs, cottage cheese, nuts, protein bars, hummus with veggies, vegan jerky, tuna packs, and edamame. Refrigerated meals stay fresh for 3-5 days, while properly stored frozen meals can last up to 3 months. Yes! You can save money with high protein meal prep on a budget by buying in bulk, batch cooking, and using budget-friendly protein sources like eggs, beans, canned fish, and tofu.Frequently Asked Questions
Can meal prep help with weight loss?
What are the best high-protein snacks for meal prep?
How long can high-protein meal preps be stored?
Is meal prepping for high-protein diets cost-effective?
Meal prepping high-protein meals is one of the most effective ways to stay consistent, save time, and reach your fitness goals. Whether your focus is muscle gain, fat loss, or overall health, having pre-planned, protein-rich meals helps ensure you stay on track.
For optimal health and longevity, prioritize high-quality protein sources, including:
Best Choices:
Limit Intake Of:
Avoid Completely:
Start small – choose 1-2 recipes, plan weekly meals, and build from there.
Experiment with different protein sources to keep your meals nutritious, satisfying, and enjoyable.
Remember, variety is key!
A balanced, high-protein diet will support muscle growth, fat loss, and long-term well-being, whether you prefer lean meats, seafood, or plant-based proteins.
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