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Macro FriendlyMeals

High-protein meal prep

Updated 2026-10-08 - data v2026-10-08.2

These are meal-prep recipes you can cook once and eat for several days, with protein kept high and the cooking kept plain.

Use the weight-loss tab when you want more protein per calorie. Use the muscle-gain tab when you want a bigger plate and a builder preset at 2,600 kcal.

Estimates

Open a 2,600 kcal muscle-gain day

Meal-prep recipes

Ranked by Balanced. L1 and L2 are listed before L3. Most efficient is the weight-loss sort. Balanced is the muscle-gain sort.

Questions

What counts as high-protein meal prep here?

A recipe is tagged High Protein at 30 g of protein or more and at least 8 g of protein per 100 kcal. Meal-Prep means it keeps about four days in the fridge.

How should I meal prep for weight loss?

Keep the calorie target modest and sort by Most efficient so you see more protein per calorie. The meals are still full plates, not shakes.

How should I meal prep for muscle gain?

Raise calories and carbs, and keep protein at or above 160 g. The builder link on this page opens a 2,600 kcal day with four meals.

Are the numbers exact?

No. Every calorie, macro, and price is an estimate computed from ingredient weights. They are not medical advice.