5 High-Protein Meal Prep Recipes (Macros Included)

Meal prep is the single biggest thing you can do to hit your macro targets consistently. When food is ready to go, you eat what you planned instead of whatever is fastest. If you're not sure what your protein target should be, start with how much protein per day you actually need. For breakfast-specific options, high protein breakfast ideas has six recipes with full macros.

Here are five staple recipes worth adding to your rotation. All macros are calculated from USDA FoodData Central nutritional values¹ and will vary slightly based on brand, specific cut, and cooking method.

1. Honey Garlic Chicken Thighs + Rice

A classic for good reason. High protein, easy to scale, reheats well.

Ingredients (serves 4):

• 2 lbs (907g) boneless skinless chicken thighs
• 1.5 cups (278g dry) white long-grain rice
• 3 tbsp low-sodium soy sauce
• 2 tbsp honey
• 4 cloves garlic, minced
• 1 tbsp olive oil

Method:

1. Mix soy sauce, honey, garlic, and olive oil into a marinade.
2. Coat chicken thighs and let sit 15–30 minutes (or overnight).
3. Bake at 400°F (200°C) for 25–30 minutes until internal temp reaches 165°F (74°C).
4. Cook rice according to package directions (1.5 cups dry yields ~4.5 cups cooked).
5. Weigh or portion total cooked chicken into 4 equal portions (~7–8oz / 200–225g each). Divide rice into 4 equal portions (~1 cup cooked each).

Note: Chicken thigh sizes vary widely — one thigh could be 3oz or 8oz. Divide by weight or equal portions rather than by count to hit consistent macros.

Macros per serving (USDA-calculated):

To log this in FuelLog: "chicken thigh about 7 ounces honey garlic sauce and a cup of cooked white rice"

2. Ground Turkey Taco Bowls

Versatile, fast to make, and easy to customize throughout the week.

Ingredients (serves 4):

• 2 lbs (907g) 93% lean ground turkey
• 1 can (425g) black beans, drained and rinsed (~260g drained weight)
• 2 cups (370g dry) white long-grain rice
• 2 tbsp taco seasoning
• 1/2 cup salsa
• Optional: plain Greek yogurt in place of sour cream

Method:

1. Brown turkey in a skillet over medium heat, breaking it up. Drain excess fat.
2. Add taco seasoning and salsa, stir to combine, simmer 5 minutes.
3. Cook rice (2 cups dry yields ~6 cups cooked).
4. Divide into 4 containers: ~7–8oz (200–225g) turkey mix + 1.5 cups cooked rice + ~65g black beans each.

Macros per serving (USDA-calculated, without optional toppings):

Higher calorie than it looks — the black beans and rice add up. Scale down the rice to 1 cup cooked per serving if your calorie target is lower.

To log this in FuelLog: "ground turkey taco bowl, about 7 ounces turkey, cup and a half of rice, black beans"

3. Baked Salmon + Sweet Potato

Higher in healthy fats, lower in carbs. A solid option if you're rotating macros or want something that doesn't taste like "meal prep food."

Ingredients (serves 4):

• 4 salmon fillets, ~6oz (170g) each — Atlantic farmed or wild-caught
• 4 medium sweet potatoes (~180g each)
• 2 tbsp olive oil, divided
• Salt, black pepper, garlic powder, smoked paprika

Method:

1. Pierce sweet potatoes with a fork. Microwave 8–10 minutes or bake at 400°F for 45 minutes until tender.
2. Pat salmon dry. Brush each fillet with ~1/2 tsp olive oil, season with spices.
3. Bake salmon at 400°F for 12–15 minutes until it flakes easily.
4. Pair each fillet with one sweet potato.

Macros per serving (USDA-calculated):

The fat here is predominantly omega-3 fatty acids from the salmon — beneficial for inflammation and cardiovascular health, per the American Heart Association.²

To log this in FuelLog: "6 ounce baked salmon fillet and a medium sweet potato"

4. Greek Yogurt Chicken Salad Wraps

No cooking required beyond the chicken. Great for lunches.

Ingredients (serves 4):

• 1.3 lbs (600g) cooked shredded chicken breast
• 1 cup (245g) plain non-fat Greek yogurt
• 2 tbsp Dijon mustard
• 2 stalks celery, diced
• Salt, black pepper, garlic powder to taste
• 4 large whole wheat tortillas (~80g each)

Method:

1. Mix Greek yogurt, Dijon, and seasonings into a sauce.
2. Fold in shredded chicken and celery until well coated.
3. Divide evenly across 4 tortillas (~150g chicken mix per wrap) and roll tightly.
4. Wrap in foil or store in airtight containers. Refrigerate up to 4 days.

Macros per wrap (USDA-calculated):

To log this in FuelLog: "chicken salad wrap with about 5 ounces shredded chicken breast, Greek yogurt, whole wheat tortilla"

5. Egg White and Veggie Breakfast Burritos

Batch cook 8 burritos on Sunday and breakfast is handled all week. Reheat from the fridge in 90 seconds.

Ingredients (serves 8):

• 4 cups liquid egg whites (~960ml / 960g)
• 8 large whole eggs
• 1 cup diced bell peppers
• 1/2 cup diced onion
• 1 cup (115g) shredded reduced-fat cheddar
• 8 medium flour tortillas (~50g each)
• Salsa to taste

Method:

1. Sauté peppers and onion in a lightly oiled pan until soft, 3–4 minutes.
2. Add egg whites and whole eggs to the pan. Scramble over medium heat until just set.
3. Add cheese and fold until melted.
4. Divide evenly across 8 tortillas and roll tightly.
5. Wrap individually in foil. Refrigerate up to 5 days or freeze up to 2 months.

Macros per burrito (USDA-calculated):

To log this in FuelLog: "egg white breakfast burrito with one whole egg, cheddar cheese, peppers, medium flour tortilla"

Saving Meals in FuelLog So You Don't Log Twice

Once you've prepped one of these recipes, you'll be eating it multiple times throughout the week. You shouldn't have to describe it from scratch every time.

Here's how to save a meal in the FuelLog web app:

1. Log the meal once by describing it naturally (use the example log lines above as a starting point)
2. Once FuelLog calculates and confirms the macros, tap Save Meal in the app
3. Give it a short name — something like "Taco Bowl" or "Salmon Sweet Potato"
4. From that point on, you can log the same meal instantly by texting its name: "log Taco Bowl" or "breakfast Egg Burrito"

FuelLog matches your text to the saved meal name and logs the full macro breakdown automatically. This is especially useful for weekly meal preps where you're eating the same 3–4 meals on rotation — you set it up once and the rest of the week takes seconds.

References

1. USDA FoodData Central. National Nutrient Database for Standard Reference. U.S. Department of Agriculture, Agricultural Research Service. Available at: fdc.nal.usda.gov. Data accessed April 2026. USDA SR Legacy IDs referenced: chicken thigh #171477, long-grain white rice cooked #168878, ground turkey 93% lean #170553, black beans cooked #173735, Atlantic salmon farmed #175168, sweet potato raw #168482, chicken breast roasted #171534, non-fat Greek yogurt #170903, liquid egg whites #173423, whole egg #748967, reduced-fat cheddar #173414.
2. Rimm EB, et al. "Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease." Circulation. 2018;138(1):e35–e47. American Heart Association recommendation on omega-3 fatty acids.