20 Low Carb High Protein Meal Prep Ideas

These 20 low carb high protein meal prep ideas have 30 to 58 grams of protein per container, from Pesto Chicken and Zucchini to Beef and Broccoli with Cauliflower Rice and Lemon Garlic Shrimp with Asparagus.

Low carb meal prep works best when you keep it simple: one protein, one or two vegetables and a sauce.

Cook it all on Sunday and lunch or dinner is ready for 4 days. Our 20-minute high protein meal prep ideas follow the same plan.

Most of these are sheet pan or one-skillet meals, so cleanup is quick. If you want rice in some containers, try the chicken rice bowls too.

Each recipe makes 4 containers, and the protein in each title is per container. Here are the recipes.

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LOW CARB HIGH PROTEIN MEAL PREP IDEAS

🍗 Chicken Meal Prep

Cook once, eat all week.

1. Pesto Chicken and Zucchini Meal Prep (56g Protein)

Pesto chicken with roasted zucchini and cherry tomatoes.

Roast the zucchini hot and fast so it doesn’t get watery in the containers.

Ingredients:

• 2 lb chicken breast
• 4 tbsp pesto
• 3 zucchini
• 1 pint cherry tomatoes

Instructions:

1. Toss chicken with half the pesto and roast at 425°F 20 minutes.
2. Roast zucchini and tomatoes on a second pan.
3. Slice chicken and drizzle with the rest of the pesto.
4. Divide into 4 containers.

2. Greek Chicken and Veggie Meal Prep (58g Protein)

Lemon oregano chicken with peppers, red onion and cucumber, plus tzatziki on the side.

Pack the cucumber and tzatziki separately.

Ingredients:

• 2 lb chicken breast
• 2 bell peppers
• 1 red onion
• 1 cucumber
• 3/4 cup Greek yogurt
• 1 tbsp olive oil, lemon, oregano

Instructions:

1. Marinate chicken in oil, lemon and oregano.
2. Roast with peppers and onion at 425°F 20 minutes.
3. Make tzatziki.
4. Pack with cucumber.

3. Sesame Chicken and Green Beans (55g Protein)

Sesame ginger chicken with crisp green beans.

Toast the sesame seeds for extra flavor.

Ingredients:

• 2 lb chicken breast
• 1 lb green beans
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• Ginger, garlic, sesame seeds

Instructions:

1. Stir-fry chicken in sesame oil.
2. Add green beans and cook 5 minutes.
3. Add soy sauce, ginger and garlic.
4. Top with sesame seeds and pack.

4. Chicken Fajita Veggie Meal Prep (57g Protein)

Fajita chicken and peppers without the tortillas or rice.

Pack salsa and Greek yogurt in small cups.

Ingredients:

• 2 lb chicken breast
• 4 bell peppers
• 1 onion
• 1/2 cup Greek yogurt
• 1/2 cup salsa
• Fajita seasoning, 1 tbsp oil

Instructions:

1. Toss chicken and vegetables with oil and seasoning.
2. Roast at 425°F 20 minutes.
3. Divide into containers.
4. Add salsa and yogurt cups.

5. Chicken Caesar Salad Meal Prep (54g Protein)

Grilled chicken, romaine and parmesan with a Greek yogurt Caesar dressing.

Keep the dressing separate until you eat.

Ingredients:

• 1.75 lb chicken breast
• 2 heads romaine
• 1/2 cup parmesan
• 1/2 cup Greek yogurt
• Lemon, garlic, Dijon

Instructions:

1. Grill and slice chicken.
2. Whisk yogurt, lemon, garlic, Dijon and half the parmesan.
3. Pack chicken over romaine with parmesan.
4. Add dressing cups.

6. Buffalo Chicken with Celery Slaw (56g Protein)

Shredded buffalo chicken with a crunchy celery and cabbage slaw.

The slaw stays crisp for 4 days.

Ingredients:

• 2 lb chicken breast
• 1/3 cup buffalo sauce
• 4 cups shredded cabbage
• 1/2 cup Greek yogurt
• Celery, ranch seasoning

Instructions:

1. Cook and shred chicken and toss with buffalo sauce.
2. Mix cabbage and celery with yogurt and ranch seasoning.
3. Pack slaw and chicken.
4. Chill.

7. Chicken Tikka with Cauliflower Rice (58g Protein)

Yogurt-marinated chicken tikka with spiced cauliflower rice.

Marinate overnight for the best flavor.

Ingredients:

• 2 lb chicken breast
• 1/2 cup Greek yogurt
• 2 bags cauliflower rice
• Garam masala, cumin, paprika, garlic, ginger

Instructions:

1. Marinate chicken in yogurt and spices.
2. Roast at 425°F 20 minutes.
3. Cook cauliflower rice with cumin.
4. Pack together.

8. Chicken Thighs with Roasted Cabbage (46g Protein)

Crispy chicken thighs with cabbage wedges roasted on the same pan.

Cut the cabbage into wedges so the edges crisp up.

Ingredients:

• 2 lb boneless chicken thighs
• 1/2 head cabbage
• 1 tbsp olive oil
• Garlic, paprika, lemon

Instructions:

1. Season chicken and cabbage.
2. Roast at 425°F 25 minutes.
3. Squeeze lemon on top.
4. Pack.

9. BBQ Chicken with Coleslaw (56g Protein)

Shredded BBQ chicken with a creamy yogurt coleslaw.

Use a sugar-free BBQ sauce to keep it low carb.

Ingredients:

• 2 lb chicken breast
• 1/3 cup sugar-free BBQ sauce
• 1 bag coleslaw mix
• 1/2 cup Greek yogurt

Instructions:

1. Cook and shred chicken.
2. Toss with BBQ sauce.
3. Mix slaw with yogurt and vinegar.
4. Pack together.

🥩 Beef and Turkey Meal Prep

Lean ground meat and steak that reheat well.

10. Southwest Turkey Skillet (48g Protein)

Ground turkey, peppers, zucchini and spices with melted cheese.

Let it cool before packing so the containers don’t steam.

Ingredients:

• 2 lb 93% lean ground turkey
• 2 zucchini
• 2 bell peppers
• 1/2 cup cheddar
• Cumin, chili powder

Instructions:

1. Brown turkey with spices.
2. Add vegetables and cook 6 minutes.
3. Top with cheese.
4. Divide into containers.

11. Beef and Broccoli with Cauliflower Rice (49g Protein)

Beef and broccoli in garlic soy sauce over cauliflower rice.

Slice the beef very thin so it stays tender.

Ingredients:

• 1.75 lb flank steak
• 6 cups broccoli
• 2 bags cauliflower rice
• 3 tbsp soy sauce
• Garlic, ginger

Instructions:

1. Sear beef and set aside.
2. Cook broccoli.
3. Add sauce and beef.
4. Pack over cauliflower rice.

12. Turkey Meatballs with Roasted Vegetables (47g Protein)

Baked turkey meatballs with roasted peppers, zucchini and onion.

Bake the meatballs and vegetables on two pans at the same time.

Ingredients:

• 2 lb 93% lean ground turkey
• 1 egg
• 1/4 cup parmesan
• 2 zucchini, 2 bell peppers
• 1 cup marinara (for dipping)

Instructions:

1. Roll turkey, egg and parmesan into meatballs.
2. Bake meatballs and vegetables at 400°F 20 minutes.
3. Pack with marinara cups.
4. Chill.

13. Steak and Roasted Peppers (51g Protein)

Sirloin bites with roasted peppers and onions and a chimichurri drizzle.

Cook the steak to medium so it doesn’t overcook when reheated.

Ingredients:

• 2 lb sirloin
• 3 bell peppers
• 1 onion
• 2 tbsp olive oil, parsley, garlic, vinegar

Instructions:

1. Roast peppers and onion.
2. Sear steak bites.
3. Blend parsley, garlic, oil and vinegar.
4. Pack with sauce on the side.

14. Ground Beef Zucchini Taco Skillet (49g Protein)

Taco-seasoned beef with zucchini, tomatoes and cheese.

Top with salsa and avocado when you eat it.

Ingredients:

• 1.75 lb 96% lean ground beef
• 3 zucchini
• 1 can diced tomatoes
• 1/2 cup cheddar
• Taco seasoning

Instructions:

1. Brown beef with seasoning.
2. Add zucchini and tomatoes.
3. Cook 8 minutes.
4. Top with cheese and pack.

15. Turkey Burgers with Roasted Broccoli (50g Protein)

Seasoned turkey burger patties with roasted broccoli.

Make the patties thin so they reheat evenly.

Ingredients:

• 2 lb 93% lean ground turkey
• 6 cups broccoli
• 4 slices cheddar
• Garlic, onion powder, mustard

Instructions:

1. Form 8 thin patties and season.
2. Cook 4 minutes per side.
3. Roast broccoli at 425°F 15 minutes.
4. Pack 2 patties with broccoli.

🐟 Seafood Meal Prep

Salmon, shrimp and tuna for lighter lunches.

16. Lemon Garlic Shrimp and Asparagus (49g Protein)

Lemon garlic shrimp with roasted asparagus.

Undercook the shrimp slightly so it doesn’t turn rubbery when reheated.

Ingredients:

• 2 lb shrimp
• 1.5 lb asparagus
• 1 tbsp olive oil
• Lemon, garlic

Instructions:

1. Roast asparagus at 425°F 8 minutes.
2. Cook shrimp with garlic 2 minutes per side.
3. Squeeze lemon on top.
4. Pack.

17. Salmon with Roasted Brussels Sprouts (44g Protein)

Baked salmon with crispy Brussels sprouts.

Halve the sprouts and roast cut-side down.

Ingredients:

• 1.75 lb salmon
• 1 lb Brussels sprouts
• 1 tbsp olive oil
• Garlic, lemon

Instructions:

1. Roast sprouts at 425°F 15 minutes.
2. Add salmon and roast 12 minutes.
3. Season with lemon.
4. Pack.

18. Pesto Salmon and Green Beans (45g Protein)

Salmon topped with pesto and baked with green beans.

Use a thin layer of pesto so it doesn’t burn.

Ingredients:

• 1.75 lb salmon
• 2 tbsp pesto
• 1 lb green beans
• 1/4 cup parmesan

Instructions:

1. Spread pesto on salmon.
2. Bake with green beans at 400°F 12 to 14 minutes.
3. Sprinkle parmesan.
4. Pack.

19. Cilantro Lime Shrimp Bowls (50g Protein)

Cilantro lime shrimp over cauliflower rice with peppers and avocado.

Add avocado the day you eat it.

Ingredients:

• 2 lb shrimp
• 2 bags cauliflower rice
• 2 bell peppers
• 1 avocado
• Limes, cilantro, garlic

Instructions:

1. Cook shrimp with garlic and lime.
2. Cook peppers and cauliflower rice.
3. Add cilantro.
4. Pack and add avocado later.

20. Tuna Salad Cucumber Boats (30g Protein)

Greek yogurt tuna salad in hollowed cucumber halves.

Pack the tuna and cucumbers separately and fill at lunch.

Ingredients:

• 4 cans (5 oz) tuna
• 1/2 cup Greek yogurt
• 2 large cucumbers
• Celery, dill, lemon

Instructions:

1. Mix tuna, yogurt, celery, dill and lemon.
2. Halve and scoop the cucumbers.
3. Pack separately.
4. Fill when ready to eat.

Pick three or four of these, prep on Sunday, and you’ll have low carb meals ready all week.