11 Protein-Packed Meal Prep Recipes for School

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Chicken and Quinoa Bowl

The Chicken and Quinoa Bowl is a nutritious and versatile meal prep dish perfect for busy weekday lunches or dinners. Packed with protein, fiber, and a medley of colorful vegetables, this bowl offers a satisfying and wholesome way to fuel your day while keeping it delicious.

Cooking Instructions:

1. Rinse the quinoa under cold water, then cook it in vegetable broth according to package instructions.
2. Season the chicken breasts with salt and pepper, and grill or sauté them in olive oil over medium heat until cooked through (about 6-7 minutes per side). Let it rest before slicing.
3. In the same pan, add minced garlic, bell peppers, and cherry tomatoes, and sauté for 3-4 minutes until softened. Stir in the spinach until wilted.
4. In a bowl, layer cooked quinoa, sliced chicken, and sautéed vegetables. Drizzle with lemon juice, and mix well before serving.

Turkey Meatballs With Whole Wheat Pasta

Turkey Meatballs with Whole Wheat Pasta is a healthy and satisfying meal that’s perfect for busy weeknights or meal prepping for the week ahead. This dish combines lean turkey meatballs with whole wheat pasta, providing a hearty dose of protein and fiber, which will keep you feeling full and energized throughout the day. It’s a great way to enjoy comfort food without the guilt!

Cooking Instructions:

1. Preheat the oven to 400°F (200°C). In a large bowl, mix together ground turkey, breadcrumbs, egg, parmesan cheese, chopped parsley, garlic powder, salt, and pepper until well combined. Form the mixture into meatballs.
2. Place meatballs on a baking sheet lined with parchment paper and bake for 20-25 minutes or until cooked through.
3. While the meatballs are baking, cook whole wheat pasta according to package instructions. Drain and set aside.
4. In a large skillet, heat marinara sauce over medium heat. Once the meatballs are done, transfer them to the skillet with the sauce and simmer for an additional 5 minutes.
5. Serve meatballs and sauce over cooked whole wheat pasta, garnished with extra parmesan and parsley if desired.

Greek Yogurt Parfait

Greek Yogurt Parfait is a nutritious and delicious breakfast or snack option that is perfect for busy mornings or as a make-ahead treat. Layered with creamy Greek yogurt, fresh fruit, and crunchy granola, this parfait is rich in protein and packed with vitamins, making it a fulfilling way to start your day or recharge in the afternoon.

Cooking Instructions:

1. In a glass or bowl, start by adding a layer of Greek yogurt at the bottom.
2. Add a layer of fresh berries on top of the yogurt.
3. Sprinkle a layer of granola over the berries.
4. Repeat the layers until the glass or bowl is filled, ending with a layer of berries on top.
5. Drizzle honey or maple syrup over the top and sprinkle with chia seeds and nuts or seeds if desired. Serve immediately or refrigerate for later.

Egg Muffins With Vegetables

Egg Muffins with Vegetables are a fantastic make-ahead breakfast option that provides a nutritious and convenient start to your day. Packed with protein and filled with your favorite vegetables, these muffins are perfect for busy mornings or as a snack throughout the week.

Cooking Instructions:

1. Preheat the oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs and milk until well combined.
3. Add the diced bell pepper, chopped spinach, diced onion, salt, and pepper. Mix until the vegetables are evenly distributed.
4. Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full. Sprinkle cheese on top if using.
5. Bake for 20-25 minutes or until the muffins are set and lightly golden.
6. Let them cool for a few minutes before removing from the tin. Serve warm or store in the refrigerator for later use.

Black Bean and Sweet Potato Tacos

Black Bean and Sweet Potato Tacos are a delicious, hearty, and nutritious vegetarian dish that’s perfect for both lunch and dinner. These tacos are loaded with protein and fiber thanks to the black beans and sweet potatoes, making them a satisfying option that can be prepared ahead of time for a quick and easy meal.

Cooking Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper, then spread them on a baking sheet in a single layer. Roast for 25-30 minutes until tender.
2. In a large skillet, heat the black beans over medium heat until warmed through.
3. Once the sweet potatoes are done, combine them with the black beans and stir to mix.
4. Warm the corn tortillas in a dry skillet or microwave.
5. Assemble the tacos by filling each tortilla with the black bean and sweet potato mixture. Top with avocado and cilantro if desired. Serve immediately or store for later.

Peanut Butter Protein Bars

Peanut Butter Protein Bars are a fantastic snack option, perfect for busy school days. Packed with protein and healthy fats, these bars are not only delicious but also provide sustained energy to keep you going throughout the day. They are easy to prepare in advance, making them a great addition to your meal prep routine.

Cooking Instructions:

1. In a large mixing bowl, combine rolled oats, protein powder, chia seeds, and salt.
2. In a separate bowl, mix the peanut butter, honey or maple syrup, and milk until smooth.
3. Pour the wet ingredients into the dry ingredients and stir until fully combined. Fold in chocolate chips if desired.
4. Press the mixture evenly into a greased or lined 8×8-inch pan.
5. Refrigerate for at least 1-2 hours until firm, then cut into bars. Store in an airtight container in the fridge for up to a week.

Baked Salmon With Brown Rice

Baked Salmon with Brown Rice is a wholesome and nutritious meal that is perfect for busy weeknight dinners or meal prep for school days. This dish is rich in omega-3 fatty acids, protein, and fiber, making it a great choice for families aiming to eat healthily. Pairing tender, flaky salmon with seasoned brown rice guarantees a filling and satisfying meal that can be prepared in advance and stored for easy reheating.

Cooking Instructions:

1. Preheat your oven to 375°F (190°C).
2. Rinse brown rice under cold water, then add it to a pot with water or broth. Bring to a boil, cover, and reduce heat to low. Cook for 45 minutes or until tender.
3. While the rice is cooking, place the salmon fillets on a lined baking sheet. Drizzle with olive oil, sprinkle minced garlic, season with salt and pepper, and place lemon slices on top.
4. Bake the salmon for about 15-20 minutes or until fully cooked and flaky.
5. Fluff the rice with a fork, stir in chopped parsley, and serve alongside the baked salmon. Enjoy!

Hummus and Vegetable Wraps

Hummus and Vegetable Wraps are a quick, healthy, and customizable meal option perfect for busy school days or lunch prep. Packed with colorful vegetables and creamy hummus, these wraps are not only delicious but also offer a nutritious boost to your diet. They can be made ahead of time and enjoyed fresh or stored for easy on-the-go lunches.

Cooking Instructions:

1. Spread a generous layer of hummus on each whole wheat tortilla.
2. Layer on the sliced cucumbers, bell peppers, shredded carrots, spinach, and avocado.
3. If desired, sprinkle crumbled feta cheese on top and season with salt and pepper.
4. Roll each tortilla tightly, tucking in the ends as you go to secure the filling.
5. Slice the wraps in half and serve, or wrap them in foil or plastic wrap for easy storage. Enjoy!

Chickpea Salad With Feta

Chickpea Salad with Feta is a hearty and invigorating dish that serves as a perfect side or main course for lunch or dinner. Packed with protein and fiber from the chickpeas, along with vibrant vegetables and creamy feta cheese, this salad is not only nutritious but also bursting with flavor. It’s a great make-ahead option for busy school days and can be enjoyed on its own or paired with pita or whole grain crackers.

Cooking Instructions:

1. In a large bowl, combine the drained chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
2. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
3. Pour the dressing over the chickpea mixture and toss to combine.
4. Gently fold in the crumbled feta cheese.
5. Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld. Enjoy!

Overnight Oats With Almonds

Overnight Oats with Almonds is a quick and nutritious breakfast option that is perfect for busy school mornings. This make-ahead dish combines rolled oats with milk or yogurt, allowing the oats to soften and absorb flavors overnight. Topped with crunchy almonds and your choice of fruits, it provides a wholesome balance of carbs, protein, and healthy fats, keeping you energized throughout the day.

Cooking Instructions:

1. In a mason jar or container, combine the rolled oats, milk (or yogurt), chia seeds, honey (or maple syrup), vanilla extract, and a pinch of salt.
2. Stir well to guarantee all ingredients are mixed and the oats are submerged in liquid.
3. Add sliced almonds and any fresh fruit on top, then seal the container.
4. Refrigerate overnight (or at least 4 hours) to allow the oats to soften.
5. In the morning, give it a good stir and add additional toppings if desired before serving. Enjoy!

Lentil Soup With Spinach

Lentil Soup with Spinach is a hearty and comforting dish that packs a nutritious punch, perfect for easy weeknight dinners or meal prep for busy school days. This savory soup is filled with protein-rich lentils, vibrant spinach, and flavorful vegetables, making it a wholesome choice that keeps you full and satisfied.

Cooking Instructions:

1. In a large pot, heat olive oil over medium heat. Add the diced onion, carrot, and celery; sauté until the vegetables are softened.
2. Stir in the minced garlic and cumin, cooking for another minute until fragrant.
3. Add the lentils and vegetable broth, bringing the mixture to a boil. Then reduce heat, cover, and simmer for about 25-30 minutes, until lentils are tender.
4. Stir in the fresh spinach and season with salt, black pepper, and lemon juice if using. Let the spinach wilt for a few minutes before serving.
5. Serve warm and enjoy your nutritious Lentil Soup with Spinach!