High-Protein Meal Prep Ideas for a Nourishing and Easy Week
Lisa standing beside all of the finished meal prep meals
My Meal Prep Process
Black Bean Breakfast Burritos, Balsamic Rosemary Chicken Bowls, Yuzu Butter Salmon with Cabbage and Rice
Meal prep is one of the ways I bring more ease into my week. It helps me stay nourished without overthinking it, and gives me a little more space to show up for the people and projects I care about.
This week, I focused on meals that feel filling and flavorful but don’t take a ton of time.
Here’s what I made this week:
🍳Breakfast: Black Bean Breakfast Burritos
I scrambled…
….eggs and combined them with black beans and ground chicken for extra protein. Everything gets wrapped in a whole wheat tortilla with hot sauce and a single-serve guac. I store them in the fridge and reheat them in the oven or on the skillet.
Ingredients:
Whole wheat tortillas
Eggs
Can of black beans, drained
Ground chicken
Cilantro
🥗Lunch: Balsamic Rosemary Chicken Bowls
This is a simple but flavorful…
…lunch that reheats well. I marinated chicken breasts in balsamic vinegar and rosemary before grilling, then served them with roasted mixed veggies and a bed of brown rice.
Ingredients:
Chicken breasts
Balsamic Marinade
balsamic vinegar
rosemary, fresh preferred
salt & pepper
Frozen Mixed Vegetables (I used Pura Vida’s Fire Roasted Primavera Mistura from Costco)
Brown rice
Olive Oil
Salt & pepper
🥘Dinner: Yuzu Butter Salmon with Cabbage and Edamame
This might be my favorite dinner….
…I’ve made in a while. I pan-seared salmon and added a spoonful of yuzu butter for a citrusy, rich finish. I served it over roasted cabbage and brown rice, and added edamame and green onion for color and crunch. It tastes bright and comforting all at once.
Ingredients:
Salmon
Yuzu butter (I used Le Beurre Bordier)
Shredded cabbage
Frozen edamame, thawed
Green onion
Brown rice
Olive oil
Salt and pepper
Shopping List
To make things even easier, here’s a full list of everything I used this week, grouped by grocery store sections so you can shop faster.
Produce
Shredded cabbage
Green onion
Cilantro
Fresh Rosemary
Protein
Ground chicken
Chicken breast
Salmon
Dairy & Eggs
Eggs
Yuzu butter (or regular butter with yuzu juice if substituting)
Frozen
Edamame
Mixed Vegetables (I used Pura Vida’s Fire Roasted Primavera Mistura from Costco)
Grains & Bread
Whole wheat tortillas
Brown rice
Pantry Staples
Olive oil
Canned black beans
Balsamic vinegar
Hot sauce
Salt & pepper
Optional / Specialty
Single-serve guacamole
Yuzu butter (I used Le Beurre Bordier)
My Final Thoughts
There’s no one right way to meal prep. Some weeks feel creative and inspired, others are more about getting the basics covered. Either way, having food ready to go always makes the rest of my week feel a little lighter.
If you’re building your own routine, I hope this gives you permission to keep it simple, stay curious, and trust what works for you right now. You don’t need a perfect system to feel supported—you just need a starting point.
For more ideas, recipes, and non-performative guidance, you’re always welcome to explore my my Meal Prep E-Book or join me on YouTube. We’re figuring this out together.