7 Quick and Easy High Protein Meal Prep Bowls Ready in 30 Minutes

Looking for quick and tasty meal prep ideas that pack a protein punch? These seven meal prep bowls can be whipped up in just 30 minutes, making it easy to fuel your body throughout the week. From colorful veggies to hearty grains, you'll find everything you need to keep your meals satisfying and nutritious.

Savory Chicken And Broccoli Stir-Fry Bowl

This Savory Chicken and Broccoli Stir-Fry Bowl is a quick and delicious meal that packs a protein punch. With tender chicken, vibrant broccoli, and colorful bell peppers, it’s not just a feast for the taste buds but also a visual delight. The sesame seeds sprinkled on top add a nice crunch, making each bite satisfying.

Making this dish is simple and can be done in just 30 minutes. You’ll love how easy it is to whip up a healthy meal that’s perfect for meal prep. Just cook the chicken and veggies, toss them in a tasty sauce, and you’re ready to go!

Ingredients

• 1 pound chicken breast, sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 tablespoon sesame seeds
• Salt and pepper to taste

Instructions

1. Heat sesame oil in a large skillet over medium heat.
2. Add the sliced chicken and cook until browned, about 5-7 minutes.
3. Stir in garlic and ginger, cooking for another minute until fragrant.
4. Add broccoli and bell peppers to the skillet. Stir-fry for about 5 minutes until veggies are tender-crisp.
5. Pour in soy sauce, mixing well to coat everything evenly. Season with salt and pepper to taste.
6. Sprinkle sesame seeds on top before serving.
7. Serve hot and enjoy your healthy meal prep bowl!

Flavorful Spicy Shrimp And Rice Bowl

This Spicy Shrimp and Rice Bowl is a quick and tasty meal that packs a punch. The shrimp are perfectly seasoned and sautéed, giving them a delightful kick. Paired with fluffy rice and colorful veggies, this dish is both satisfying and nutritious.

The vibrant colors in the bowl make it visually appealing. You’ll see juicy shrimp, bright bell peppers, and fresh green onions all sitting atop a bed of rice. A wedge of lime adds a zesty touch, perfect for squeezing over the top. This bowl is not just a feast for the eyes; it’s a flavor explosion!

Making this meal is super simple. In just 30 minutes, you can whip up a delicious dish that’s perfect for meal prep or a quick dinner. It’s a great way to enjoy seafood while keeping things healthy and balanced.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 cup jasmine rice
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• Green onions, chopped (for garnish)
• Lime wedges (for serving)

Instructions

1. Cook the Rice: In a pot, bring 2 cups of water to a boil. Add the jasmine rice, reduce heat to low, cover, and simmer for about 15 minutes until the rice is cooked and fluffy.
2. Sauté the Shrimp: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
3. Add the Shrimp: Toss in the shrimp, paprika, cayenne pepper, salt, and pepper. Cook for about 3-4 minutes, stirring occasionally, until the shrimp are pink and cooked through.
4. Cook the Veggies: Add the sliced bell peppers to the skillet. Stir and cook for another 2-3 minutes until they are tender but still crisp.
5. Assemble the Bowl: Serve the shrimp and veggies over the cooked rice. Garnish with chopped green onions and a squeeze of lime juice.

Delicious Salmon And Asparagus Bowl

This Salmon and Asparagus Bowl is a delightful meal prep option that packs a punch of flavor and nutrition. The vibrant colors of the fresh asparagus and perfectly cooked salmon make this dish not only tasty but also visually appealing. The bowl features a base of fluffy rice, topped with tender asparagus and a succulent piece of salmon drizzled with a savory sauce. A sprinkle of sesame seeds adds a nice crunch and extra flavor.

Making this bowl is quick and easy, taking just about 30 minutes from start to finish. It’s perfect for busy weekdays or meal prepping for the week ahead. You can enjoy it warm or cold, making it a versatile choice for any meal. Plus, the protein from the salmon and the fiber from the asparagus will keep you satisfied for hours!

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus, trimmed
• 1 cup brown rice
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 tablespoon olive oil
• 1 teaspoon sesame seeds
• Salt and pepper to taste

Instructions

1. Cook the Rice: Start by cooking the brown rice according to package instructions. This usually takes about 20-25 minutes.
2. Prepare the Salmon: While the rice is cooking, season the salmon fillets with salt and pepper. Heat olive oil in a skillet over medium heat. Add the salmon, skin side down, and cook for about 4-5 minutes on each side until golden brown and cooked through.
3. Cook the Asparagus: In the same skillet, add the trimmed asparagus. Sauté for about 5 minutes until tender but still crisp.
4. Make the Sauce: In a small bowl, mix soy sauce and honey. Drizzle this mixture over the cooked salmon in the skillet for the last minute of cooking.
5. Assemble the Bowl: Once everything is cooked, layer the rice at the bottom of a bowl. Top with the salmon and asparagus. Sprinkle sesame seeds on top for garnish.

Nutritious Spinach And Feta Egg Bowl

This Spinach and Feta Egg Bowl is a quick and healthy meal that packs a protein punch. With fluffy scrambled eggs, fresh spinach, and tangy feta cheese, it's perfect for breakfast or lunch. The vibrant colors of the ingredients make this bowl not only delicious but also visually appealing.

The combination of eggs and feta provides a great source of protein, while the spinach adds essential vitamins and minerals. You can easily customize this bowl by adding your favorite toppings or swapping out ingredients. It's a versatile dish that fits well into any meal prep routine.

To make this nutritious bowl, gather your ingredients and follow these simple steps:

Ingredients

• 4 large eggs
• 1 cup fresh spinach
• 1/4 cup feta cheese, crumbled
• 1/2 cup cherry tomatoes, halved
• 1/4 cup black olives, sliced
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. In a bowl, whisk the eggs with a pinch of salt and pepper.
2. Heat olive oil in a non-stick skillet over medium heat. Add the spinach and sauté until wilted.
3. Pour the whisked eggs into the skillet with the spinach. Stir gently until the eggs are scrambled and cooked through.
4. In a serving bowl, layer the scrambled eggs, feta cheese, cherry tomatoes, and black olives.
5. Enjoy your nutritious Spinach and Feta Egg Bowl warm!

Tangy Cilantro Lime Chicken Bowl

The Tangy Cilantro Lime Chicken Bowl is a vibrant and satisfying meal that packs a punch of flavor. This bowl features juicy grilled chicken, perfectly seasoned with cilantro and lime, served over a bed of fluffy rice. The colorful toppings of black beans, corn, and fresh cilantro add both texture and nutrition.

In the image, you can see the beautifully arranged ingredients. The grilled chicken is sliced and placed on top of the rice, with lime wedges and fresh cilantro sprigs adding a pop of color. The black beans and corn are neatly arranged, making this bowl not just delicious but also visually appealing.

This meal is perfect for meal prepping. You can whip it up in just 30 minutes, making it a great option for busy weekdays. The tangy flavors of lime and cilantro brighten up the dish, making it a refreshing choice.

Ingredients

• 2 chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Juice of 2 limes
• 1 cup cooked rice
• 1 cup black beans, drained and rinsed
• 1 cup corn, cooked
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, garlic powder, onion powder, cumin, salt, pepper, and lime juice. Add the chicken breasts and coat well. Let it marinate for at least 10 minutes.
2. Cook the Chicken: Heat a grill or skillet over medium-high heat. Cook the chicken for about 6-7 minutes on each side, or until fully cooked. Remove from heat and let it rest for a few minutes before slicing.
3. Assemble the Bowl: In a bowl, layer the cooked rice, black beans, and corn. Top with sliced chicken and garnish with fresh cilantro and lime wedges.
4. Serve and Enjoy: Enjoy your Tangy Cilantro Lime Chicken Bowl warm, and feel free to add extra lime juice for an extra zing!

Delicious Pesto Pasta And Veggie Bowl

This pesto pasta and veggie bowl is a delightful mix of flavors and textures. The vibrant colors of the grilled zucchini, cherry tomatoes, and fresh basil make it not only tasty but also visually appealing. The rotini pasta is coated in a rich pesto sauce, bringing everything together in a comforting dish.

Making this bowl is quick and easy, perfect for meal prep. You can whip it up in just 30 minutes, making it a great option for busy weeknights. The combination of protein from the pasta and nutrients from the veggies ensures you’re getting a balanced meal.

Whether you’re enjoying it for lunch or dinner, this bowl is sure to satisfy your cravings. Plus, it’s versatile! Feel free to add your favorite proteins like grilled chicken or chickpeas for an extra boost.

Ingredients

• 8 oz rotini pasta
• 1 cup cherry tomatoes, halved
• 1 medium zucchini, sliced
• 1 cup fresh spinach
• 1/2 cup pesto sauce
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the rotini pasta and cook according to package instructions until al dente. Drain and set aside.
2. Prepare the Veggies: In a large skillet, heat olive oil over medium heat. Add the sliced zucchini and cook for about 5 minutes until tender. Add the cherry tomatoes and spinach, cooking until the spinach wilts.
3. Combine: Add the cooked pasta to the skillet with the veggies. Pour in the pesto sauce and toss everything together until well combined. Season with salt and pepper to taste.
4. Serve: Divide the pasta into bowls, sprinkle with grated Parmesan cheese, and garnish with fresh basil leaves. Enjoy your delicious meal!

Satisfying Bbq Chicken And Rice Bowl

This BBQ Chicken and Rice Bowl is a delightful mix of flavors and textures. The tender, shredded chicken is coated in a rich BBQ sauce that adds a smoky sweetness. It sits atop a bed of fluffy rice, making it a filling meal. The bowl is also packed with black beans, sweet corn, and fresh avocado slices, which add creaminess and crunch.

To make this dish even more appealing, it’s garnished with fresh cilantro and green onions. The vibrant colors and fresh ingredients make it not just tasty but also visually appealing. This meal prep bowl is perfect for a quick lunch or dinner, and you can whip it up in just 30 minutes!

Ingredients

• 2 cups cooked rice
• 1 lb shredded cooked chicken
• 1 cup BBQ sauce
• 1 can black beans, drained and rinsed
• 1 cup corn (canned or frozen)
• 1 avocado, sliced
• 1/4 cup chopped cilantro
• 2 green onions, sliced
• Salt and pepper to taste

Instructions

1. In a large bowl, mix the shredded chicken with BBQ sauce until well coated.
2. Divide the cooked rice among serving bowls.
3. Top each bowl with the BBQ chicken mixture.
4. Add black beans and corn on the side.
5. Garnish with avocado slices, cilantro, and green onions.
6. Season with salt and pepper to taste.
7. Enjoy your delicious BBQ Chicken and Rice Bowl!