18 High Protein Low Calorie Meal Prep Recipes for Athletes

Eating healthy doesn’t have to feel like a chore, especially when you have the right recipes at your fingertips. If you’re an athlete or someone who leads an active lifestyle, you know how crucial it is to fuel your body with the right nutrients. That’s why I created this post. I want to help you find meals that are not only high in protein to support muscle recovery but also low in calories to keep you feeling light and energized.

If you’re looking for healthy meal prep ideas that fit perfectly into your busy schedule, you’re in the right place. This collection is made for you—whether you’re training for a marathon, hitting the gym for strength training, or simply trying to eat better. You’ll discover 18 delicious recipes that are flavorful, easy to prepare, and perfect for meal prep.

Get ready to dive into a world of high protein low calorie recipes meal prep that will make your taste buds happy while helping you reach your fitness goals. With options like grilled chicken bowls and Greek yogurt parfaits, you won’t feel deprived. Instead, you’ll enjoy nutritious recipes for weight loss that are satisfying and nourishing. Let’s jump into it!

Key Takeaways

– Discover 18 tasty recipes designed specifically for athletes looking to fuel their bodies with high protein low calorie meals.

– Each recipe is simple and perfect for meal prep, making it easy to stick to your health goals even on busy days.

– Learn about various nutritious ingredients like quinoa, lentils, and Greek yogurt that can help boost your protein intake without packing on the calories.

– Get helpful meal prep tips that will ensure your cooking experience is efficient, enjoyable, and stress-free.

– Enjoy a variety of flavors and cuisines, so you never get bored with your meals while still prioritizing your health.

1. Grilled Chicken and Quinoa Bowl

Craving a meal that fuels your day and tastes fantastic? This Grilled Chicken and Quinoa Bowl is your answer! Combining lean chicken with nutrient-rich quinoa, this dish is both satisfying and packed with essential nutrients to keep you energized.

With a colorful mix of cherry tomatoes, spinach, and cucumbers, it’s not just healthy—it’s also a feast for your eyes. Plus, it’s super easy to customize to suit your taste buds and meal prep needs.

Ingredients:
– 2 boneless, skinless chicken breasts
– 1 cup quinoa
– 2 cups water or chicken broth
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 2 cups spinach
– Salt and pepper, to taste
– Olive oil for grilling

Instructions:
1. Cook the quinoa in water or broth according to package instructions.
2. Season chicken breasts with salt and pepper, then grill for about 6-7 minutes per side until cooked through.
3. Allow the chicken to rest, then slice it into strips.
4. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, and spinach.
5. Top with sliced chicken and drizzle with olive oil before serving.

Tips:
– Marinate the chicken overnight for extra flavor.
– This bowl can be stored in the fridge for up to four days.

FAQs:
– Can I use brown rice instead of quinoa? Yes, brown rice is a great substitute, just adjust cooking times accordingly.

2. Turkey and Spinach Stuffed Peppers

Looking for a colorful and nutritious meal that’s a breeze to prepare? These Turkey and Spinach Stuffed Peppers fit the bill! Bursting with lean turkey and fresh spinach, they’re low in calories but rich in flavor and protein, making them an excellent option for busy days.

Not only do the peppers add a vibrant pop of color, but they also provide a satisfying crunch. This recipe is a fantastic way to sneak in extra veggies while enjoying a hearty meal.

Ingredients:
– 4 large bell peppers (any color)
– 1 lb ground turkey
– 2 cups fresh spinach, chopped
– 1 cup diced tomatoes (canned or fresh)
– 1 teaspoon Italian seasoning
– Salt and pepper, to taste

Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove the seeds.
3. In a skillet, cook ground turkey until browned, then mix in spinach, tomatoes, and seasoning until spinach is wilted.
4. Fill each pepper with the turkey mixture and place them in a baking dish.
5. Bake for 25-30 minutes until peppers are tender.

Tips:
– Top with a sprinkle of low-fat cheese before serving for extra flavor.
– These can be frozen and reheated for easy meals later.

FAQs:
– Can I substitute the turkey with chicken? Absolutely! Ground chicken is a fantastic alternative that works well with this recipe.

3. Baked Salmon with Asparagus

In the mood for a simple yet elegant meal? This Baked Salmon with Asparagus is just what you need! Rich in omega-3 fatty acids and high in protein, salmon is perfect for supporting your recovery after workouts. Paired with asparagus, this dish is not only nutritious but can be ready in under 30 minutes.

With a drizzle of lemon juice and herbs, the flavors come together beautifully, creating a satisfying meal that feels gourmet while being incredibly accessible.

Ingredients:
– 2 salmon fillets
– 1 bunch asparagus, trimmed
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper, to taste
– Fresh dill for garnish (optional)

Instructions:
1. Preheat oven to 400°F (200°C).
2. On a baking sheet, arrange the salmon and asparagus.
3. Drizzle with olive oil, squeeze lemon juice, and season with salt, pepper, and dill.
4. Bake for 15-20 minutes until the salmon is cooked through and flakes easily with a fork.

Tips:
– Serve with brown rice or quinoa for extra carbs on training days.
– This dish is perfect for meal prep and keeps well in the fridge for up to three days.

FAQs:
– Can I use frozen salmon? Yes, just be sure to thaw it completely before cooking for best results.

4. Greek Yogurt Parfait

Ready to kickstart your day with something delicious? This Greek Yogurt Parfait is not only high in protein but also low in calories! Layered with fresh berries, crunchy granola, and a drizzle of honey, this parfait is as pleasing to the eye as it is to the palate.

Perfect for breakfast or a mid-day snack, it’s an easy make-ahead option that keeps well in the fridge. Plus, you can customize it with your favorite fruits or toppings for variety!

Ingredients:
– 2 cups Greek yogurt (low-fat or non-fat)
– 1 cup mixed berries (strawberries, blueberries, raspberries)
– 1/2 cup granola
– 1 tablespoon honey (optional)

Instructions:
1. In a glass or bowl, layer 1 cup of Greek yogurt.
2. Add half of the mixed berries on top of the yogurt.
3. Sprinkle half of the granola over the berries.
4. Repeat the layers with the remaining ingredients.
5. Drizzle with honey, if desired.

Tips:
– Make the parfait the night before for a quick grab-and-go breakfast.
– Swap out berries for other fruits like bananas or peaches based on your preference.

FAQs:
– Can I use low-fat yogurt? Yes, any type of yogurt works, but Greek yogurt has a higher protein content.

5. Lentil Salad with Feta and Mint

Are you searching for a satisfying and protein-rich dish? This Lentil Salad with Feta and Mint is just the ticket! Lentils are not only high in fiber but also an excellent source of protein, making them perfect for maintaining your energy levels. The addition of feta cheese and fresh mint brings a refreshing burst of flavor that complements the earthiness of the lentils.

This salad is fantastic for meal prep, as it holds up well in the refrigerator and can be enjoyed for lunch or dinner throughout the week.

Ingredients:
– 1 cup green or brown lentils, rinsed
– 2 cups water
– 1 cup cherry tomatoes, halved
– 1/3 cup feta cheese, crumbled
– 1/4 cup fresh mint, chopped
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper, to taste

Instructions:
1. In a saucepan, bring lentils and water to a boil then simmer until tender, about 20 minutes.
2. Drain and cool the lentils.
3. In a large bowl, combine lentils, cherry tomatoes, feta, and mint.
4. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.

Tips:
– This salad can be served warm or chilled.
– Experiment with different herbs for varied flavors.

FAQs:
– How long will this salad last in the fridge? It will stay fresh for up to five days in an airtight container.

❝ Lentil salads nail high protein, low cal meals for athletes—prep once, enjoy all week. This Lentil Salad with Feta and Mint packs protein from lentils, flavor from feta, and freshness from mint, making high protein low calorie recipes meal prep easy and tasty. ❞

6. Egg Muffins with Veggies

Want a quick breakfast option that’s loaded with protein? These Egg Muffins with Veggies are perfect for you! They’re super easy to make and can be customized with your favorite vegetables and herbs, making them ideal for busy athletes who need a nutritious meal on the go.

Prepare a batch on Sunday, and you’ll have a healthy start to your day all week long!

Ingredients:
– 8 large eggs
– 1 cup diced bell peppers
– 1/2 cup chopped spinach
– 1/2 cup diced onions
– Salt and pepper, to taste
– Olive oil spray for greasing the muffin tin

Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a large bowl, whisk the eggs and season with salt and pepper.
3. Mix in the vegetables.
4. Grease a muffin tin with olive oil spray and pour the egg mixture evenly into the cups.
5. Bake for 18-20 minutes until the muffins are set and slightly golden.

Tips:
– Store in the fridge for up to a week and reheat in the microwave.
– You can also add cheese or cooked turkey sausage for extra flavor.

FAQs:
– Can I use egg whites instead of whole eggs? Yes, egg whites work perfectly for a lower calorie option.

7. Chicken Stir-Fry with Broccoli

Craving something quick, colorful, and brimming with nutrients? This Chicken Stir-Fry with Broccoli is just what you need! Stir-frying is a fast cooking method that keeps your ingredients fresh and full of nutrients, making this a healthy choice for athletes. With lean chicken breast and fiber-rich broccoli, this dish is simply delicious.

Serve it over brown rice or quinoa for a complete meal that’s both satisfying and nourishing.

Ingredients:
– 1 lb chicken breast, sliced thin
– 2 cups broccoli florets
– 2 tablespoons soy sauce (low sodium)
– 1 tablespoon sesame oil
– 2 cloves garlic, minced
– 1 tablespoon ginger, minced
– Salt and pepper, to taste

Instructions:
1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add garlic and ginger, cooking for about 30 seconds.
3. Add chicken and stir-fry until browned and cooked through.
4. Toss in broccoli and soy sauce, cooking until broccoli is tender-crisp, about 3-4 minutes.

Tips:
– Add other vegetables like carrots or bell peppers for variety.
– Serve over quinoa for added protein and fiber.

FAQs:
– Can I use frozen broccoli? Yes, frozen broccoli works well, just adjust cooking time as needed.

8. Spicy Chickpea and Avocado Salad

Looking for a delightful meal that bursts with flavor? This Spicy Chickpea and Avocado Salad combines crunchy chickpeas with creamy avocado, all tied together with a zesty dressing. It’s not only protein-packed but also perfect for meal prep, as it stays fresh and vibrant throughout the week.

Plus, it’s vegan-friendly and gluten-free, making it a wholesome choice for everyone!

Ingredients:
– 1 can chickpeas, rinsed and drained
– 1 ripe avocado, diced
– 1/2 red onion, diced
– 1 jalapeño, minced (optional)
– Juice of 1 lime
– 2 tablespoons olive oil
– Salt and pepper, to taste

Instructions:
1. In a large bowl, combine chickpeas, avocado, red onion, and jalapeño.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.

Tips:
– This salad is best enjoyed fresh but can be stored in the fridge for one day.
– Adjust spiciness by adding more or fewer jalapeños.

FAQs:
– Can I add other vegetables? Yes, feel free to add bell peppers, corn, or cucumber for extra crunch.

9. Cod with Lemon and Capers

Craving something light and refreshing? This Cod with Lemon and Capers is a perfect choice for athletes looking for a healthy meal. Cod is a lean fish that’s high in protein and low in calories, making it ideal for post-workout sustenance. The bright flavors of lemon and the salty tang of capers elevate this dish while keeping it simple and delicious.

Serve it with steamed veggies or a side salad for a complete, nourishing meal.

Ingredients:
– 4 cod fillets
– 2 tablespoons olive oil
– Juice of 1 lemon
– 2 tablespoons capers, rinsed
– Salt and pepper, to taste

Instructions:
1. Preheat oven to 400°F (200°C).
2. In a baking dish, place cod fillets and drizzle with olive oil and lemon juice.
3. Sprinkle capers on top and season with salt and pepper.
4. Bake for 12-15 minutes until the fish flakes easily with a fork.

Tips:
– Garnish with fresh parsley for added color and flavor.
– This dish pairs well with quinoa or a light salad.

FAQs:
– Can I use other fish? Yes, halibut or tilapia are great alternatives if you can’t find cod.

10. Zucchini Noodles with Pesto

Looking to cut carbs without sacrificing flavor? These Zucchini Noodles with Pesto are the perfect low-carb alternative to pasta! Zoodles not only provide a refreshing crunch but also pair beautifully with rich pesto, making for a light yet satisfying dish.

Ready in just minutes, this meal is ideal for busy weeknights when you want something quick and delicious!

Ingredients:
– 2 medium zucchini, spiralized
– 1/2 cup pesto (store-bought or homemade)
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Cherry tomatoes for garnish (optional)

Instructions:
1. Heat olive oil in a skillet over medium heat.
2. Add zucchini noodles and sauté for 2-3 minutes until just tender.
3. Remove from heat and stir in pesto until well coated.
4. Season with salt and pepper and serve topped with cherry tomatoes if desired.

Tips:
– Top with grilled chicken or shrimp for added protein.
– You can make your own pesto using basil, garlic, pine nuts, and olive oil for a fresher flavor.

FAQs:
– Can I use other vegetables for noodles? Yes, carrots or sweet potatoes also work great for spiraling.

11. Beef and Broccoli Bowl

In need of a hearty dish that fuels your workouts? This Beef and Broccoli Bowl is high in protein and perfect for your meal prep! Lean beef is full of essential amino acids for muscle repair, while broccoli provides vitamins and minerals that keep you strong. With a savory blend of soy sauce and garlic, this dish delivers big on flavor without the extra calories.

Quick and easy to make, it’s a fantastic lunch or dinner option that’ll keep you satisfied.

Ingredients:
– 1 lb lean beef (sirloin or flank steak), sliced thin
– 2 cups broccoli florets
– 2 tablespoons soy sauce (low sodium)
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper, to taste

Instructions:
1. Heat olive oil in a skillet over medium-high heat.
2. Add garlic and sauté for 30 seconds.
3. Add beef and cook until browned, about 4-5 minutes.
4. Add broccoli and soy sauce, cooking until broccoli is tender, about 3-4 minutes.

Tips:
– Serve over brown rice or quinoa for added fiber.
– You can also add other vegetables such as bell peppers or snow peas.

FAQs:
– Can I use chicken instead of beef? Yes, chicken breast works wonderfully in this recipe too.

12. Tofu and Vegetable Stir-Fry

Searching for a hearty vegetarian meal that’s packed with protein? This Tofu and Vegetable Stir-Fry is just what you need! Tofu absorbs flavors beautifully and pairs perfectly with crisp vegetables like bell peppers, carrots, and snap peas. This colorful and satisfying dish is ideal for meal prep, providing a delicious way to incorporate plant-based protein into your diet.

Whether for a post-workout meal or a nutritious lunch, this stir-fry won’t disappoint!

Ingredients:
– 1 block firm tofu, pressed and cubed
– 2 cups mixed vegetables (bell peppers, carrots, snap peas)
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 2 cloves garlic, minced
– Salt and pepper, to taste

Instructions:
1. Heat sesame oil in a large skillet over medium heat.
2. Add garlic and sauté for about 30 seconds.
3. Add cubed tofu and cook until golden brown on all sides, about 8-10 minutes.
4. Toss in the mixed vegetables and soy sauce, cooking until vegetables are tender.

Tips:
– For extra flavor, add ginger or chili flakes.
– Serve over brown rice or quinoa for a complete meal.

FAQs:
– Can I use frozen vegetables? Yes, frozen vegetables work well, just adjust the cooking time accordingly.

13. Shrimp and Avocado Salad

Craving something light and refreshing? This Shrimp and Avocado Salad is perfect for hot days! Shrimp is lean and packed with protein, while avocado adds healthy fats and creaminess. Tossed together with a light lime dressing, this salad is not only nutritious but incredibly satisfying.

It’s great for meal prep since it can be stored for a couple of days, making it an easy grab-and-go option for active lifestyles.

Ingredients:
– 1 lb shrimp, peeled and deveined
– 1 ripe avocado, diced
– 1 cup cherry tomatoes, halved
– Juice of 1 lime
– 2 tablespoons olive oil
– Salt and pepper, to taste

Instructions:
1. In a skillet, sauté shrimp in olive oil over medium heat until pink and cooked through, about 3-5 minutes.
2. In a large bowl, combine diced avocado and cherry tomatoes.
3. Add cooked shrimp and drizzle with lime juice, salt, and pepper.
4. Toss gently to combine.

Tips:
– Serve this salad over a bed of greens for a more filling meal.
– Add some chopped cilantro for a fresh flavor.

FAQs:
– Can I use frozen shrimp? Yes, just make sure to thaw and drain them well before cooking.

14. Spicy Black Bean Soup

In need of a hearty dish that warms you up? This Spicy Black Bean Soup is your go-to! Black beans offer an excellent source of plant-based protein while filling you up without weighing you down. The kick from chili peppers adds a delightful spice, and this soup can be made in bulk, perfect for meal prep.

It’s ideal for a post-workout meal or a cozy dinner with friends!

Ingredients:
– 2 cans black beans, rinsed and drained
– 1 onion, diced
– 2 cloves garlic, minced
– 1-2 jalapeños, diced (adjust for spice level)
– 4 cups vegetable broth
– 1 teaspoon cumin
– Salt and pepper, to taste

Instructions:
1. In a large pot, sauté onion and garlic until translucent.
2. Add jalapeños, cumin, and black beans; cook for another 5 minutes.
3. Pour in vegetable broth and bring to a boil, then reduce heat to simmer for 20 minutes.
4. Use an immersion blender to blend to your desired consistency.

Tips:
– Top with fresh cilantro and avocado for added flavor.
– This soup freezes well for future meals!

FAQs:
– Can I use dried beans? Yes, just soak them overnight and adjust cooking times accordingly.

15. Banana Oatmeal Pancakes

Looking for a healthy breakfast that fuels your morning? These Banana Oatmeal Pancakes are a delicious, protein-packed option! Made with oats and ripe bananas, they’re not just yummy but also nutritious. You can prep them ahead of time and store them in the fridge, making them perfect for busy days.

Top with fresh fruit or a drizzle of maple syrup for guilt-free sweetness!

Ingredients:
– 2 ripe bananas
– 1 cup rolled oats
– 1/2 cup milk (dairy or non-dairy)
– 1 teaspoon baking powder
– 1/2 teaspoon cinnamon
– Oil for cooking

Instructions:
1. In a mixing bowl, mash the bananas until smooth.
2. Add oats, milk, baking powder, and cinnamon, mixing until well combined.
3. Heat a skillet over medium heat and lightly grease.
4. Pour batter to form pancakes and cook until bubbles form, then flip and cook the other side.

Tips:
– Use a non-stick skillet for easy flipping.
– Store leftovers in the fridge and reheat in the toaster.

FAQs:
– Can I freeze these pancakes? Absolutely! They freeze well and can be reheated easily in the toaster.

Banana Oatmeal Pancakes prove that high protein low calorie recipes meal prep can power busy mornings. Prep ahead, store in the fridge, and reheat in minutes for a tasty, protein-packed breakfast. Top with fruit for a naturally sweet start that fits your goals.

16. Mediterranean Chickpea Bowl

Craving a flavorful meal that packs a protein punch? This Mediterranean Chickpea Bowl is just what you need! Chickpeas serve as a hearty base, while fresh ingredients like cucumber, tomatoes, and feta cheese add a burst of flavor. Drizzled with a zesty lemon-olive oil dressing, this bowl is not only nutritious but also incredibly satisfying.

It’s perfect for meal prep, as the flavors meld beautifully over time!

Ingredients:
– 1 can chickpeas, rinsed and drained
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/3 cup feta cheese, crumbled
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper, to taste

Instructions:
1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, and feta cheese.
2. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.

Tips:
– This bowl is best served chilled or at room temperature.
– Add some olives for an extra Mediterranean flair.

FAQs:
– Can I use dried chickpeas? Yes, but you’ll need to cook them ahead of time.

17. Thai Chicken Salad

In search of a zesty, refreshing meal that’s high in protein? This Thai Chicken Salad is just the thing! Tossed with a tangy peanut dressing, it combines shredded chicken with crisp vegetables like carrots, bell peppers, and cabbage for a delightful explosion of flavors. Perfect for meal prep, this salad stays crisp and delicious even after a few days.

Whether for lunch or dinner, this salad is a fantastic option for athletes looking for something healthy and filling!

Ingredients:
– 2 cups cooked shredded chicken
– 1 cup shredded cabbage
– 1 cup shredded carrots
– 1 bell pepper, sliced
– 1/4 cup peanut butter
– 2 tablespoons soy sauce
– Juice of 1 lime
– Honey, to taste

Instructions:
1. In a small bowl, whisk together peanut butter, soy sauce, lime juice, and honey to create the dressing.
2. In a large bowl, combine chicken, cabbage, carrots, and bell pepper.
3. Drizzle with dressing and toss to coat.

Tips:
– Top with crushed peanuts for extra crunch!
– This salad is also great as a wrap filling.

FAQs:
– Can I use tofu instead of chicken? Yes, tofu is a delicious alternative for a plant-based version.

18. Apple Cinnamon Overnight Oats

Want a convenient breakfast that’s packed with protein and fiber? These Apple Cinnamon Overnight Oats will do the trick! Combining oats, Greek yogurt, and sweet diced apples, they’re not only delicious but also incredibly easy to prepare in advance, making busy mornings a breeze.

Just top with a sprinkle of cinnamon, and you’ve got a warm hug for your taste buds!

Ingredients:
– 1 cup rolled oats
– 1 cup almond milk (or milk of choice)
– 1 cup Greek yogurt (plain)
– 1 apple, diced
– 1 teaspoon cinnamon
– 1 tablespoon honey (optional)

Instructions:
1. In a jar or container, combine oats, almond milk, Greek yogurt, diced apple, cinnamon, and honey.
2. Stir well to combine, then cover and refrigerate overnight.
3. In the morning, stir again and add more milk if desired.

Tips:
– Add nuts or seeds for extra crunch.
– You can substitute any fruit you like; bananas and berries work great!

FAQs:
– Can I make this vegan? Yes, use plant-based yogurt and sweeteners.

Fun fact: Apple Cinnamon Overnight Oats can pack about 15–20g of protein per serving with Greek yogurt, a perfect example of high protein low calorie recipes meal prep. Make-ahead breakfasts like this save mornings, keep you energized, and taste like a warm hug.

Conclusion

With these 18 high protein low calorie meal prep recipes, you now have a treasure trove of options to fuel your athletic journey.

Each recipe is designed to keep you energized, support your workouts, and ensure you’re getting the nutrients your body needs.

Start meal prepping today, and enjoy the delicious benefits of healthy eating that fits into your active lifestyle!