High-protein low-carb meal prep is a game-changer for staying energized, building muscle, and keeping meal times stress-free. As Registered Dietitians, we’ve seen firsthand how planning and prepping meals packed with protein and low in carbohydrates can transform routines and simplify healthy eating.

This article is loaded with practical meal prep ideas like flavorful salmon bowls, easy lettuce wraps, and satisfying casseroles that are perfect for busy weeks.

We’ll show you how to make delicious, balanced meals that are easy to prepare, store, and enjoy. Whether you’re new to meal prep or looking to refresh your approach, these ideas are designed to help you succeed.

High-Protein Low-Carb Meal Prep Ideas

Meal prepping doesn’t have to be complicated. In fact, keeping things simple is key. That’s why we’ve made it simple for you to connect with a Registered Dietitian through Berry Street to create a meal prep plan tailored to your needs.

After putting various strategies to the test, we’ve found these high-protein low-calorie meal prep ideas to be both practical and delicious:

Cauliflower Rice Bowls With Grilled Protein

Cauliflower rice bowls are a staple for high-protein low-carb meal prep. Start with a base of cauliflower rice, which is easy to find in stores or make at home using a food processor. Pair it with grilled chicken or salmon for a solid dose of protein.

Roasted vegetables like asparagus, bell peppers, or zucchini add color, crunch, and a variety of vitamins. What makes this dish stand out is its adaptability. You can switch up the protein or veggies based on your preferences or what’s in season.

To elevate the flavor, drizzle with pesto, tahini, or a splash of soy sauce. These bowls are light yet filling, and they reheat beautifully for quick lunches or dinners.

Turkey Taco Lettuce Wraps

Turkey taco lettuce wraps are a fun and easy way to enjoy taco night without the carbs. Ground turkey seasoned with taco spices creates a flavorful, protein-packed filling. Crisp lettuce leaves, like romaine or butter lettuce, act as the perfect low-carb shell.

Add toppings like shredded cheese, salsa, and a dollop of Greek yogurt for creaminess. For a healthy fat boost, include slices of avocado.

These wraps can be prepped in advance by cooking the turkey and storing it separately from the lettuce to keep everything fresh. When it’s time to eat, simply assemble and enjoy. They’re versatile, portable, and always a crowd-pleaser.

Grilled Salmon Kabobs

Grilled salmon kabobs are a great way to add variety to your meal prep. Chunks of salmon marinated in a blend of lemon, garlic, and fresh herbs like dill or parsley bring a burst of flavor. 

Thread the salmon onto skewers with options like zucchini slices, cherry tomatoes, and bell pepper chunks for a colorful and nutritious meal. Salmon is rich in omega-3 fatty acids, which are great for heart health, and it’s a powerhouse of protein.

These kabobs cook quickly on a grill or in the oven, making them a time-efficient option. They store well in the fridge, and you can pair them with a side of cauliflower rice or a simple salad for a complete meal.

Egg Roll In A Bowl

Egg roll in a bowl takes all the flavors of a classic egg roll and turns them into a simple, satisfying dish without the carbs, making it a fantastic high-protein meal prep breakfast option. Ground pork or turkey forms the protein-packed base, while shredded cabbage and carrots add crunch and nutrients.

A tangy soy-ginger sauce ties everything together with a savory kick. What makes this recipe so practical is its one-pan approach, which means less cleanup. It’s also highly adaptable—you can swap in ground chicken or tofu for a different twist.

With only 7 grams of net carbs, it’s perfect for lunch or dinner. In our experience, this dish holds up well in the fridge and reheats in minutes, making it an excellent choice for meal prep.

Greek Chicken Salad Bowls

Greek chicken salad bowls are a perfect blend of fresh, vibrant flavors and hearty protein. The chicken is marinated in a simple mixture of olive oil, garlic, and herbs like oregano or thyme, giving it a rich Mediterranean taste.

Once grilled or baked, the chicken is paired with crunchy cucumber slices, sweet cherry tomatoes, and creamy feta cheese. A dollop of tzatziki—made from Greek yogurt, cucumber, garlic, and dill—adds a tangy creaminess that ties the dish together.

These bowls are ideal for warm days or whenever you’re craving something light yet satisfying. Plus, they’re highly customizable; you can swap in grilled shrimp or tofu for variety. They’re easy to prep and stay fresh in the fridge for up to four days, making them a go-to for quick and refreshing meals.

Chicken And Broccoli Casserole

Chicken and broccoli casserole is the ultimate comfort food, reimagined to fit a high-protein, low-carb lifestyle. Tender chicken breast and fresh broccoli florets are baked together in a creamy, cheesy sauce.

Instead of heavy cream, this recipe uses Greek yogurt for the base, which keeps the carbs low while adding a slight tang and a boost of protein. A sprinkle of shredded cheddar or mozzarella on top creates a golden, bubbly crust that’s hard to resist.

This casserole is not only delicious but incredibly practical for meal prep. Once baked, it can be divided into individual portions that reheat beautifully throughout the week. It’s hearty enough to stand on its own or can be paired with a simple side salad for added greens.