20 High Protein Meal Prep Recipes for the Week Under 400 Calories

1. Lemon Garlic Chicken Bowls

380 cal | 35g protein | Prep 15 min | Cook 25 min

Ingredients (4 servings):

• 4 chicken breasts (~150g each)
• 4 cups broccoli florets
• 4 cups cauliflower rice
• 4 garlic cloves, minced
• 2 lemons
• 2 tbsp olive oil
• Salt, pepper, Italian seasoning

Steps:

1. Season chicken with salt, pepper, and Italian seasoning.
2. Bake at 200°C for 20–25 minutes or until cooked through.
3. Toss broccoli with olive oil and garlic, roast alongside chicken.
4. Warm cauliflower rice. Divide everything into 4 containers. Squeeze lemon juice over the top.

2. Turkey Taco Meal Prep

395 cal | 32g protein | Prep 10 min | Cook 15 min

Ingredients (4 servings):

• 500g lean ground turkey
• 1 packet taco seasoning
• 1 can black beans, drained
• 1 cup corn
• 4 cups shredded lettuce
• Salsa and Greek yogurt for topping

Steps:

1. Brown turkey in a pan, add seasoning and a splash of water.
2. Stir in black beans and corn until heated.
3. Divide into containers. Keep lettuce and salsa separate until serving.

3. Buffalo Chicken Lettuce Wraps

350 cal | 31g protein | Prep 10 min | Cook 20 min

Ingredients (4 servings):

• 500g chicken breast
• ½ cup buffalo sauce
• Celery and carrot sticks
• Romaine lettuce leaves
• ½ cup Greek yogurt + blue cheese crumbles for dip

Steps:

1. Shred cooked chicken and toss with buffalo sauce.
2. Pack chicken, veggies, and lettuce separately.
3. Mix yogurt dip and store in a small container.

4. Teriyaki Salmon & Broccoli

390 cal | 34g protein | Prep 10 min | Cook 15 min

Ingredients (4 servings):

• 4 salmon fillets (~120g each)
• 4 cups broccoli
• 2 cups cooked brown rice
• ½ cup sugar-free teriyaki sauce
• Sesame seeds

Steps:

1. Bake salmon at 190°C for 12–15 minutes. Brush with teriyaki in the last 5 minutes.
2. Steam broccoli.
3. Portion rice, salmon, and broccoli into containers.

5. Tuna Protein Salad Jars

360 cal | 28g protein | Prep 15 min

Ingredients (4 servings):

• 4 cans tuna in water, drained
• 1 can chickpeas
• 2 cups cucumber, diced
• 1 cup cherry tomatoes
• 100g feta
• Lemon vinaigrette

Steps: Layer ingredients in jars. Keep dressing separate. Shake before eating.