I’ve been all about easy, high-protein meal prep lately. Whether I’m heading into a busy workweek or just want to have some healthy options in the fridge, these are the staples I find myself coming back to again and again.

Each one is quick to prep, easy to customize, and loaded with protein to keep you satisfied throughout the day. From grab-and-go breakfasts to buildable basics and snacky little bento boxes, these are my go-to’s when I want to feel full, energized, and on track all week long.

Let’s get into it!

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1. Egg White Bites

Makes 6 egg bites | ~10g protein per egg bite

A protein-packed, veggie-loaded breakfast you can make in advance and heat up in under a minute. These are soft, cheesy, and perfect for busy mornings.

Ingredients:

• 1 ½ cups egg whites
• ½ cup cottage cheese
• ½ cup grated mozzarella
• ½ cup spinach, diced
• ½ cup roasted red bell pepper, diced
• Salt & pepper
• Olive oil (for greasing)

Directions:

1. Preheat oven to 350°F and lightly grease a muffin tin (silicone works best!).
2. In a bowl or blender cup, combine egg whites, cottage cheese, and mozzarella. Blend with an immersion blender for 30–60 seconds (or use a regular blender—just don’t overmix!).
3. Distribute spinach and peppers evenly in each muffin cup.
4. Fill each with the egg mixture, about ¾ full.
5. Bake for 20–30 minutes, until set.
6. Let cool, then store in the fridge.
   To reheat: microwave for 45–60 seconds.

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2. Collagen Chia Pudding

Makes 3 servings | ~28g protein per serving

A creamy, filling, high-protein snack or light breakfast that’s loaded with gut-friendly ingredients and easy to take on the go.

Ingredients:

• 2 cups Greek yogurt
• ½ cup chia seeds
• 2 scoops vanilla collagen
• ⅓ cup unsweetened almond milk
• Berries of choice (for topping)

Directions:

1. Whisk the almond milk and collagen together until well combined.
2. In a container or large jar, add Greek yogurt, chia seeds, and the collagen milk. Cover and shake (or stir) well.
3. Add berries on top, cover again, and refrigerate overnight.
4. Keeps in the fridge for up to 4 days.

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3. Bone Broth Rice

Makes 4 servings | ~8g protein per serving

This is such a simple swap, but it makes a huge difference in flavor and protein. Great with just about anything you’re meal prepping.

Ingredients:

• 1 cup rice (white or brown)
• 2 cups chicken bone broth
• Optional: minced garlic or fresh ginger

Directions:

1. Rinse rice if needed.
2. Cook according to package instructions, replacing water with bone broth. Add garlic or ginger for extra flavor if desired.
3. Once cooked, fluff with a fork and let cool before transferring to a storage container.

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4. Seasoned Chicken Breast

Serves 4 | ~25g protein per serving

This is my go-to meal prep protein – quick to make and easy to pair with veggies, grains, or even tossed into a salad or wrap.

Ingredients:

• 1 lb chicken breast
• 2 tbsp ButcherBox Anything Seasoning (or any all-purpose seasoning blend)
• 1 tbsp olive oil

Directions:

1. Season both sides of the chicken breast generously.
2. Heat olive oil in a skillet over medium.
3. Add chicken and sear 3 minutes per side until golden.
4. Turn heat to low, cover, and let cook for another 8–10 minutes or until fully cooked through.
5. Let rest, then slice and store in an airtight container for the week.

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5. Protein Snack Boxes

~20g protein per box (depending on ingredients)

These are so fun to build and endlessly customizable. I make a few at a time to have easy snacks (or even light lunches) ready to go. They’re balanced, colorful, and keep me full between meals.

Here’s how I built mine this week:

• 1 serving turkey slices
• 1 oz gruyere cheese
• Carrot sticks
• Snap peas
• Grapes
• A square of dark chocolate

Want to mix it up? Here’s a quick guide:

Protein options:

• Turkey slices, chicken breast, hard-boiled eggs
• Tuna packets, mini meatballs, cheese, Greek yogurt

Carbs (for fiber + energy):

• Veggies: carrots, cucumber, snap peas
• Fruit: grapes, berries, apples, peaches
• Crackers, rice cakes, sweet potato wedges

Fats:

• Cheese, nuts, nut butter, avocado, olives

Something sweet:

• Dark chocolate, protein bar pieces, dates, protein muffins

Just prep a few combos in advance and thank yourself later!

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Whether you’re heading out the door in the morning or just want something easy to reach for between meals, these five ideas have you covered. High-protein, simple to prep, and actually delicious. Let me know which one you’re making first!

Looking for more high-protein meal preps? Check out my weekly series starting here!