5 High-Protein Meals for Busy Weeks

Let’s be real , between work, family, and trying to keep up with a healthy lifestyle, finding the time (and motivation) to cook can be tough. As a personal chef and holistic nutrition enthusiast, I’m all about meal prep that makes life easier and keeps you nourished.

Protein is one of the most important macronutrients for energy, muscle recovery, and feeling satisfied , especially if you’re juggling a busy schedule. These five high-protein meals are easy to prep ahead, nutrient-dense, and full of flavor.

1. Greek Chicken Bowls with Quinoa and Tzatziki

If you love Mediterranean flavors, this one’s a winner.Marinate your chicken in olive oil, lemon juice, garlic, and oregano, then grill or roast. Serve it over fluffy quinoa with cucumbers, cherry tomatoes, olives, and a generous spoon of tzatziki.

Meal Prep Tip: Store components separately for freshness — it keeps well in the fridge for up to 4 days.

Holistic Nutrition Perk: Loaded with antioxidants, healthy fats, and complete protein from both the chicken and quinoa.

2. Thai-Inspired Turkey Meatballs with Coconut Curry Sauce

These turkey meatballs are packed with flavor from ginger, lemongrass, and cilantro. Simmer them in a light coconut milk curry sauce with veggies like bell peppers and spinach.

Meal Prep Friendly: Portion into containers with jasmine rice or cauliflower rice for a balanced, protein-rich lunch.

Why It’s Holistic: Coconut milk provides healthy fats, while the herbs support digestion and immunity.

3. Lentil and Veggie Power Bowl

For my plant-based friends — this one’s packed with fiber and protein. Combine cooked green lentils, roasted sweet potatoes, spinach, and avocado. Drizzle with a creamy tahini-lemon dressing.

Meal Prep Hack: Roast a big batch of veggies and mix them into different bowls through the week for variety.

Holistic Nutrition Note: Lentils are a great source of iron, magnesium, and plant-based protein that supports steady energy.

4. Lemon & Herb Salmon with Roasted Veggies

Baked salmon is one of my go-to meal prep recipes because it’s fast, nutrient-dense, and tastes amazing hot or cold.Season with lemon, garlic, dill, and olive oil, then bake with your favorite veggies — like broccoli, zucchini, or carrots.

Personal Chef Trick: Don’t overcook the salmon — it stays tender and perfect for reheating.

Holistic Bonus: Rich in omega-3s, which support hormonal balance, brain health, and glowing skin.

5. High-Protein Breakfast Wraps

Who says you can’t meal prep breakfast? Scramble eggs or tofu with spinach and peppers, add some feta or avocado, and wrap in a whole-grain tortilla.

Meal Prep Win: Freeze individually and reheat in minutes — perfect for mornings on the go.

Holistic Nutrition Insight: Starting your day with protein keeps blood sugar balanced and curbs cravings later on.