High-Protein Meal Prep — 160 Recipes at 20g+ Protein

Sort every USDA main dish, soup, and salad that clears 20g of protein per serving — 160 recipes, full macros and ratings on each, highest-protein first. Free, no macro math.

Meal prep lives or dies on protein, so start there. These are the 160 main dishes, soups, and salads in the USDA MyPlate Kitchen that deliver at least 20 grams of protein per serving — sorted highest-protein first, with the full macros on every card so you can batch-cook with the numbers in front of you.

High-Protein Meal Prep — 160 recipes

Chicken Soup with Chiles (345 cal, 51.6 g protein)
Baked Lemon Chicken (377 cal, 51.4 g protein)
Roast Turkey Breast with Rosemary, Sage, and Thyme (297 cal, 49.7 g protein)
Pineapple Chicken (301 cal, 46.8 g protein)
Zingy Lemon Chicken Pasta (561 cal, 44.8 g protein)
Orange Pork Chops (316 cal, 42.5 g protein)
Honey Mustard Pork Chops (279 cal, 41.8 g protein)
Baked Pork Chops (268 cal, 41.7 g protein)
Pineapple Pork (321 cal, 41.7 g protein)
Pork Power Bowl (490 cal, 38.1 g protein)
Vegetable and Turkey Stir Fry (301 cal, 37.9 g protein)
Soy Marinated Chicken (219 cal, 37.6 g protein)
Tasty Chicken and Veggie Packets (242 cal, 37.5 g protein)
Garlic Stuffed Chicken (210 cal, 37.4 g protein)
Mozzarella Chicken with Garlic Spinach (294 cal, 37.3 g protein)
Salmon Burgers and Sweet Potato Oven Fries (540 cal, 36.7 g protein)
Chicken Noodle Soup (329 cal, 36.1 g protein)
Slow Cooker Beef Stew (307 cal, 36 g protein)
Chicken and Spanish Rice (437 cal, 35.2 g protein)
California Avocado Super Summer Wrap (379 cal, 34.8 g protein)
Chicken Waldorf Salad (385 cal, 34.8 g protein)
Roasted Brussels Sprouts, Potatoes, and Chicken (416 cal, 34.7 g protein)
Beef Stroganoff (450 cal, 34.4 g protein)
Pasta with Greens, Beans, and Chicken (519 cal, 34.2 g protein)
Potato Skins with Buffalo Chicken (414 cal, 34.2 g protein)
Blueberry Chicken Pasta Salad with Field Greens (434 cal, 33.8 g protein)
Chicken Spaghetti (398 cal, 33.8 g protein)
Asparagus, Mandarin Orange, Chicken, and Rice (461 cal, 33.4 g protein)
Eve’s Tasty Turkey Tetrazzini (379 cal, 32 g protein)
Oven Roasted Chicken (215 cal, 31.6 g protein)
Beef & Potatoes (493 cal, 31.5 g protein)
Lime-Marinated Flank Steak with Stuffed Poblano Peppers (342 cal, 31.3 g protein)
Thai Pineapple and Chicken (533 cal, 31.3 g protein)
Slow-Cook Barbecue (269 cal, 31 g protein)
Chicken Broccoli Alfredo (413 cal, 30.9 g protein)
Pasta Bolognese (509 cal, 30.9 g protein)
Grilled Pineapple Ginger Glazed Chicken with Zucchini and Peppers (441 cal, 30.8 g protein)
Rice with Chicken | Arroz con Pollo (415 cal, 30.5 g protein)
Brown Rice with Sizzling Chicken and Vegetables (436 cal, 30.3 g protein)
Meaty Stuffed Potatoes (365 cal, 30.3 g protein)
Turkey Patties (385 cal, 30.3 g protein)
Chicken and Rice (379 cal, 30.1 g protein)
European Salad (295 cal, 29.8 g protein)
Slow Cooker Pork Stew over Brown Rice (412 cal, 29.8 g protein)
Chicken Stew (211 cal, 29.6 g protein)
Walleye Chowder (391 cal, 29.4 g protein)
Mushroom Steak Fajitas (451 cal, 29.2 g protein)
Chicken Cacciatore (181 cal, 29.1 g protein)
Grilled Steak and Peppers Salad with Pears (443 cal, 29.1 g protein)
Fiesta Lettuce Wraps and Pepper Boats (505 cal, 29 g protein)
Baked Chicken Nuggets (234 cal, 28.8 g protein)
Tuna Salad on Greens (241 cal, 28.7 g protein)
Pineapple Avocado Chicken Salad (363 cal, 28.6 g protein)
Butternut Squash Pasta Bake (515 cal, 28.5 g protein)
Crispy Oven-Fried Chicken (202 cal, 28.3 g protein)
Braised Chicken Thighs with Spinach (234 cal, 28.2 g protein)
Chicken and Cranberry Salad (394 cal, 28.2 g protein)
Apricot & Lemon Chicken (222 cal, 28 g protein)
Round Steak Casserole (249 cal, 27.9 g protein)
Stir Fried Beef (292 cal, 27.9 g protein)
Asian Mango Chicken Wraps (411 cal, 27.8 g protein)
Picadillo (547 cal, 27.8 g protein)
Tuna Apple Salad Sandwich (422 cal, 27.7 g protein)
Tuscan Potato Skillet (331 cal, 27.7 g protein)
Baked Chicken with Vegetables (296 cal, 27.2 g protein)
Beef Pozole Soup (284 cal, 27.2 g protein)
Chicken Pozole Soup (286 cal, 27.1 g protein)
Roast Chicken (197 cal, 27.1 g protein)
Grilled Chicken and Avocado Quinoa Pilaf (410 cal, 27 g protein)
Great Northern Bean Soup (339 cal, 26.8 g protein)
Turkey Potato Salad (249 cal, 26.8 g protein)
Slow Cooker Cheesy Swiss Steak (191 cal, 26.6 g protein)
Baked Parmesan Fish (168 cal, 26.4 g protein)
Chicken and Dumplings (238 cal, 26.4 g protein)
Chicken Mole (238 cal, 26.4 g protein)
Beef Pot Roast (237 cal, 26.2 g protein)
Chili Tomato Macaroni (321 cal, 26.2 g protein)
Beefy Macaroni and Cheese (317 cal, 26 g protein)
Sarah’s Spicy Curry Turkey Soup (262 cal, 25.8 g protein)
Baked Trout (192 cal, 25.6 g protein)
Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes (378 cal, 25.5 g protein)
Greek Pork Chops (192 cal, 25.5 g protein)
Short Cut Lasagna (419 cal, 25.5 g protein)
Turkey and Cucumber Sandwich (269 cal, 25.5 g protein)
Red Chile Stew (157 cal, 25.4 g protein)
Stove Top Green Chile Chicken Enchiladas (347 cal, 25.2 g protein)
White Chicken Chili (318 cal, 25.1 g protein)
Citrus Chicken (186 cal, 25 g protein)
Spicy Oven-Baked Chicken (183 cal, 24.9 g protein)
Turkey Tostadas (213 cal, 24.7 g protein)
Broccoli Alfredo (416 cal, 24.6 g protein)
Hearty Salmon Skewers over Brown Rice (345 cal, 24.5 g protein)
Bread Bake with Chicken, Cheese, and Vegetables (259 cal, 24.3 g protein)
Oven Fried Fish (199 cal, 24.2 g protein)
Shrimp Confetti Salad Sandwich with Grapes (362 cal, 24.2 g protein)
Chicken Rice Salad (280 cal, 24.1 g protein)
Fish Tacos (204 cal, 24 g protein)
Scalloped Potatoes and Chicken with Fennel (369 cal, 24 g protein)
Cranberry Salad (244 cal, 23.9 g protein)
Glazed Meatloaf (259 cal, 23.9 g protein)
Full of Beans Hot Dish (343 cal, 23.8 g protein)
Apple, Fennel & Chicken Salad with Couscous (435 cal, 23.7 g protein)
Huevos Motuleños (389 cal, 23.7 g protein)
The Bosnian Pot (324 cal, 23.5 g protein)
Turkey Stew (248 cal, 23.5 g protein)
Avocado, Potato, and Grilled Chicken Salad (327 cal, 23.2 g protein)
Beef and Cabbage (235 cal, 23.2 g protein)
Chicken Club Salad (303 cal, 23.2 g protein)
Chicken Casserole (389 cal, 23.1 g protein)
Pork Loin Roast with Veggies (256 cal, 23.1 g protein)
Food Group Funny Face (523 cal, 23 g protein)
Mediterranean Tuna Antipasti Salad (371 cal, 22.8 g protein)
Slow Cooker Hamburger Stew (257 cal, 22.8 g protein)
Split Pea Soup (334 cal, 22.8 g protein)
Chicken Spanish Rice (277 cal, 22.7 g protein)
Vegetable Soup with Chicken (342 cal, 22.7 g protein)
Citrus Salmon Fillets (334 cal, 22.6 g protein)
Creamy Chicken Hash (250 cal, 22.6 g protein)
Jamaican Jerk Chicken (149 cal, 22.6 g protein)
Catfish Stew and Rice (384 cal, 22.5 g protein)
Fruit Dippers (502 cal, 22.5 g protein)
Pizza Meat Loaf (258 cal, 22.5 g protein)
Curried Chicken with Raisins and Mushrooms (374 cal, 22.3 g protein)
White Chili (272 cal, 22.3 g protein)
Black Skillet Beef with Greens and Red Potatoes (383 cal, 22 g protein)
Mouth-Watering Oven-Fried Fish (127 cal, 22 g protein)
Fish with Spinach (180 cal, 21.8 g protein)
Smoky Mustard-Maple Salmon (220 cal, 21.8 g protein)
Salmon Burgers (198 cal, 21.7 g protein)
Beef and Vegetables (411 cal, 21.6 g protein)
Chicken Soup for the Soul (254 cal, 21.5 g protein)
Apple & Chicken Salad (328 cal, 21.4 g protein)
Baked Salmon with Herbs and Lemon (229 cal, 21.4 g protein)
Jollof Rice (282 cal, 21.4 g protein)
Apple Corn Chili (384 cal, 21.3 g protein)
Grilled Lamb Salad (305 cal, 21.3 g protein)
Skillet Lasagna (336 cal, 21.3 g protein)
Baked Fish (138 cal, 21.2 g protein)
Easy Beef Supper (306 cal, 21.2 g protein)
Pot Roasted Beef (277 cal, 21.2 g protein)
Herb Broiled Beef (193 cal, 21.1 g protein)
Chicken and Dumpling Soup (274 cal, 21 g protein)
Chicken Salad and Peach Sandwich (345 cal, 20.8 g protein)
Sardine, Cucumber, and Tomato Sandwich (327 cal, 20.8 g protein)
Turkey Burgers (237 cal, 20.8 g protein)
Meatloaf in a Mug (244 cal, 20.7 g protein)
Brilliant Chili Topped with Walnuts (406 cal, 20.6 g protein)
Tex-Mex Skillet (319 cal, 20.6 g protein)
Macaroni & Cheese with Broccoli (326 cal, 20.5 g protein)
Salmon Patties (178 cal, 20.5 g protein)
Turkey Stuffed Cabbage (279 cal, 20.5 g protein)
Garden Cannellini Bean Salad (409 cal, 20.2 g protein)
Tuna Veggie Picnic Sandwich (266 cal, 20.2 g protein)
One Pan Potatoes & Chicken (286 cal, 20.1 g protein)
Potato Spinach Lasagna (433 cal, 20.1 g protein)
Shorba (Lamb and Peanut Soup) (270 cal, 20.1 g protein)
Stovetop Tamale Pie (312 cal, 20.1 g protein)
Taco Salad (361 cal, 20.1 g protein)
Chicken and Broccoli Bake (227 cal, 20 g protein)
One Pan Taco Rice (323 cal, 20 g protein)

What makes this list

This isn't a hand-picked list — it's every meal-shaped recipe in the 1,072-recipe library that clears 20 grams of protein per serving, read straight from each recipe's own USDA nutrition panel. Sorted by protein, highest first.

More collections to cook from

High-protein meal prep — FAQ

How much protein should a meal-prep meal have?

A common target is 20 to 40 grams of protein per meal — enough to help preserve muscle and keep you full. Every recipe here starts at 20 grams and is sorted highest-first, so you can dial in the range that matches your day.

What are the best high-protein meals for meal prep?

Batch-friendly dishes that reheat well — chicken and pork mains, bean and lentil chilis, hearty soups, and protein-topped grain bowls. This list is filtered to exactly those meal-shaped recipes at 20g+ protein, so every card qualifies.

Is 20 grams of protein enough per meal?

For many adults, yes — spreading 20 to 30 grams across three or four meals hits typical daily needs. Use the free MyPlate calculator to estimate your own target, then pick meals from this list to reach it.

How do I meal prep for high protein?

Pick two or three recipes here, cook them in batches, and portion into containers so a protein-forward meal is grab-and-go all week. Many of these dishes double as freezer meals, so you can stock ahead without repeating the same lunch daily.