20 High Protein Meal Prep Recipes for the Week Under 400 Calories
Meal prep doesn't have to be boring chicken and rice. As someone who meal preps every Sunday in Port Harcourt, I know you need recipes that are fast, filling, and actually taste good by Friday.
The secret: 30g+ of protein keeps you full, and staying under 400 calories keeps you on track for fat loss or lean muscle. All recipes use 5-7 ingredients and store perfectly in the fridge or freezer.
Why High Protein + Under 400 Calories Works
Protein is the most filling macro. Aim for 30g per meal and you’ll snack less. Under 400 calories gives you room for 3 meals + 1 snack and still hit a 1200-1500 calorie day. Every recipe below is tested for meal prep: no soggy veggies, no dry chicken.
20 High Protein Meal Prep Recipes Under 400 Calories
Chicken & Turkey Recipes
1. Lemon Garlic Chicken Bowls 35g Protein
Grilled chicken breast, roasted broccoli, and cauliflower rice with lemon garlic sauce.
Calories: 380 | Protein: 35g | Carbs: 18g | Fat: 14g
2. Turkey Taco Meal Prep 32g Protein Low Carb
Lean ground turkey, black beans, corn, salsa, and lettuce in meal prep containers.
Calories: 395 | Protein: 32g | Carbs: 28g | Fat: 12g
3. Buffalo Chicken Lettuce Wraps 31g Protein Keto
Shredded chicken tossed in buffalo sauce with celery, carrots, and blue cheese yogurt dip.
Calories: 350 | Protein: 31g | Carbs: 9g | Fat: 16g
Salmon & Seafood Recipes
4. Teriyaki Salmon & Broccoli 34g Protein
Baked salmon with sugar-free teriyaki, steamed broccoli, and 1/2 cup brown rice.
Calories: 390 | Protein: 34g | Carbs: 25g | Fat: 15g
5. Tuna Protein Salad Jars 28g Protein
Canned tuna, chickpeas, cucumber, cherry tomatoes, and feta with lemon vinaigrette.
Calories: 360 | Protein: 28g | Carbs: 22g | Fat: 14g
Vegetarian & High Protein Bowls
6. Tofu & Edamame Power Bowl 26g Protein Vegetarian
Crispy tofu, edamame, quinoa, and sesame ginger dressing.
Calories: 385 | Protein: 26g | Carbs: 32g | Fat: 16g
7. Cottage Cheese Egg Bake Cups 24g Protein
Egg whites, cottage cheese, spinach, and turkey bacon baked in muffin tins. Perfect for breakfast.
Calories: 280 | Protein: 24g | Carbs: 6g | Fat: 12g
8. Lentil & Greek Yogurt Bowl 22g Protein
Brown lentils, Greek yogurt tzatziki, cucumbers, and cherry tomatoes.
Calories: 370 | Protein: 22g | Carbs: 38g | Fat: 10g
Beef & Other Proteins
9. Lean Beef & Zucchini Skillet 33g Protein
93% lean ground beef, zucchini noodles, marinara, and parmesan.
Calories: 380 | Protein: 33g | Carbs: 14g | Fat: 18g
10. Shrimp & Cauliflower Fried "Rice" 29g Protein Low Carb
Shrimp, cauliflower rice, peas, carrots, and eggs stir-fried with soy sauce.
Calories: 340 | Protein: 29g | Carbs: 16g | Fat: 12g
Recipes 11-20: Greek Chicken Meal Prep, Protein Pancake Meal Prep, Turkey Meatballs + Spaghetti Squash, BBQ Chicken Sweet Potato, Thai Peanut Chicken Bowl, Steak Fajita Bowls, Egg Roll in a Bowl, Protein Pasta Salad, Breakfast Burrito Bowls, and Asian Ground Turkey Lettuce Cups. All follow the same under-400-calorie rule.
2-Hour Sunday Meal Prep Plan
Batch cook 4 recipes at once and you have 20 meals:
- Hour 1: Bake 2 sheet pans: chicken + salmon. Cook quinoa and brown rice.
- Hour 2: Make ground turkey and beef skillets. Chop veggies for salads.
- Store: Use glass containers. Keep dressings separate until eating.
🔥 Meal Prep Pro Tips from Ogonna
1. Protein first: Cook all your protein on day 1. It reheats best.
2. Avoid soggy: Keep sauces and crunchy toppings separate.
3. Freeze half: Most of these freeze for 3 months. Pull 2 meals to the fridge on Thursday.
Grocery List for 20 Meals
Buy in bulk to save money: 3 lbs chicken breast, 2 lbs 93% ground turkey, 1.5 lbs salmon, 1 dozen eggs, 2 tubs Greek yogurt, 2 blocks tofu, 2 bags cauliflower rice, 5 lbs broccoli, and pantry staples.
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Download Free NowFAQ
How long do these meal preps last?
4-5 days in the fridge. Freeze any meals you won’t eat by Thursday.
Can I swap the protein?
Yes! Chicken ↔ turkey ↔ tofu works in almost every bowl. Just check the calories stay under 400.
Are these good for weight loss?
Yes. High protein keeps you full and under 400 calories creates a deficit for most people.