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.

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Healthy Meal Prep Without the Rules: A Realistic Weekly Menu