High-Protein Meal Prep: 5 Recipes for Busy Women

Let's be real: eating enough protein to support your training goals is tough when life gets busy. Between work, workouts, and everything else, who has time to cook fresh meals three times a day? That's where meal prep becomes your secret weapon.

These five high-protein recipes are designed for real life—they're simple, delicious, and will keep you fueled all week long.

Why Protein Matters

Protein isn't just for bodybuilders. It's essential for muscle recovery, keeping you full between meals, maintaining your metabolism, and supporting that sculpted physique you're working toward. Aim for 0.7-1g of protein per pound of body weight if you're strength training regularly.

The 5 Recipes

1. Greek Chicken Power Bowls

Protein per serving: 42g

Ingredients:

• 1.5 lbs chicken breast, cubed
• 2 cups cooked quinoa
• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, sliced
• 1 cup tzatziki sauce
• Lemon, oregano, garlic powder

Instructions: Season and bake chicken at 400°F for 20 minutes. Divide quinoa into 4 containers, top with chicken, veggies, and tzatziki. Store for up to 4 days.

2. Spicy Shrimp Taco Bowls

Protein per serving: 38g

Ingredients:

• 1.5 lbs shrimp, peeled
• 2 cups brown rice
• 1 can black beans
• 2 cups corn
• Avocado, salsa, lime
• Taco seasoning

Instructions: Sauté shrimp with taco seasoning for 5-6 minutes. Divide rice, beans, corn, and shrimp into containers. Add fresh avocado and salsa before eating.

3. Turkey & Sweet Potato Breakfast Hash

Protein per serving: 35g

Ingredients:

• 1.5 lbs ground turkey (93% lean)
• 3 medium sweet potatoes, diced
• 1 bell pepper, diced
• 1 onion, diced
• 8 eggs (2 per serving)
• Paprika, cumin, salt, pepper

Instructions: Roast sweet potatoes at 425°F for 25 minutes. Brown turkey with veggies and spices. Divide into containers and add 2 hard-boiled eggs per serving.

4. Lemon Herb Salmon with Roasted Veggies

Protein per serving: 40g

Ingredients:

• 4 salmon fillets (6 oz each)
• 4 cups broccoli florets
• 2 cups green beans
• Lemon, dill, garlic
• Olive oil

Instructions: Season salmon with lemon, dill, and garlic. Bake at 375°F for 15-18 minutes. Roast veggies at same temp for 20 minutes. Divide into containers.

5. Asian Beef & Veggie Stir-Fry

Protein per serving: 45g

Ingredients:

• 1.5 lbs lean beef strips
• 4 cups mixed stir-fry veggies
• 2 cups cauliflower rice
• Low-sodium soy sauce, ginger, garlic
• Sesame oil

Instructions: Stir-fry beef in sesame oil for 3-4 minutes. Remove, then cook veggies. Combine with soy sauce mixture. Serve over cauliflower rice.

Meal Prep Pro Tips

• Invest in quality glass containers—they last forever and microwave better
• Prep on Sunday for the week ahead
• Keep sauces separate until you're ready to eat to prevent sogginess
• Label containers with dates
• Don't be afraid to season generously—you want to actually enjoy eating this food

Your Sculpted Vibes Takeaway

Meal prep isn't about perfection—it's about making it easier to stick to your goals when life gets hectic. These five recipes will keep you fueled, satisfied, and on track. Spend 2 hours on Sunday, and you'll be set up for a week of wins. You've got this!