5 High-Protein Meal Prep Bowls for Busy Weeknights

By Rossi Voss | February 7, 2026 | Prep: 2 hours (batch) | Cook: 30 mins per batch | Servings: 10 | Protein: 25–35g/serving

After a long day, the last thing you want to do is spend hours in the kitchen. These high-protein bowls come together in 30 minutes or less and will keep you fueled and satisfied all week long!

We all know that feeling: it's been a long day, you're hungry, and you need something nutritious that won't take forever to prepare. That's where these protein-packed bowls come in! Each one delivers at least 25g of protein per serving and can be prepped ahead for the ultimate weeknight convenience.

As a busy food blogger and recipe developer, I've perfected these bowls to maximize flavor while minimizing cleanup. They're all built on the same simple formula: protein + complex carbs + veggies + delicious sauce. Let's dive in!

1. Southwest Chicken & Quinoa Power Bowl

Flavor Profile: Smoky, slightly spicy, and satisfying

• 1.5 lbs chicken breast, grilled and sliced
• 2 cups cooked quinoa
• 1 can black beans, rinsed and drained
• 1 cup corn (roasted if possible)
• 1 bell pepper, sliced
• 1 avocado (add fresh before eating)
• Cilantro-lime dressing (from 100 Instant Pot Sauce Recipes)

1. Season chicken with chili powder, cumin, garlic powder, and paprika before grilling or baking.
2. Cook quinoa according to package directions.
3. Chop vegetables and combine all components except avocado.
4. Store dressing separately and add fresh avocado just before eating.

Nutrition per serving: 420 calories | 35g protein | 45g carbs | 12g fat

2. Ginger-Sesame Turkey & Brown Rice Bowl

Flavor Profile: Savory, umami, with a hint of sweetness

• 1.5 lbs ground turkey, browned
• 2 cups cooked brown rice
• 2 cups broccoli florets, steamed
• 1 carrot, julienned
• 2 tbsp sesame seeds
• Green onions, sliced
• Ginger-sesame sauce (from 100 Instant Pot Sauce Recipes)

1. Brown ground turkey with minced garlic and ginger.
2. Steam broccoli until bright green but still crisp.
3. Prepare brown rice according to package directions.
4. Combine all components and store sauce separately.

Nutrition per serving: 380 calories | 32g protein | 38g carbs | 10g fat

🌟 Pro Tip: Batch Cooking Proteins

Cook all your proteins at once! Season chicken, turkey, tofu, and steak differently but cook them simultaneously to save time. While they're cooking, you can prepare your grains and chop vegetables.

3. Mediterranean Chickpea & Farro Bowl

Flavor Profile: Bright, herby, and fresh

• 2 cans chickpeas, rinsed and drained
• 2 cups cooked farro
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup kalamata olives
• Lemon-herb vinaigrette (from 100 Instant Pot Sauce Recipes)

1. If desired, roast chickpeas with olive oil and spices at 400°F for 20 minutes for extra crunch.
2. Cook farro according to package directions.
3. Chop all vegetables and combine with farro and chickpeas.
4. Store dressing separately until ready to eat.

Nutrition per serving: 400 calories | 18g protein | 65g carbs | 9g fat

4. Thai Peanut Tofu & Rice Noodle Bowl

Flavor Profile: Creamy, tangy, with a hint of spice

• 1.5 lbs extra-firm tofu, pressed and cubed
• 8 oz rice noodles, cooked
• 2 cups shredded purple cabbage
• 1 red bell pepper, sliced
• 1 carrot, julienned
• ¼ cup chopped peanuts
• Cilantro and lime for serving
• Spicy peanut sauce (from 100 Instant Pot Sauce Recipes)

1. Press tofu for at least 30 minutes, then cube and bake at 400°F for 25 minutes until crispy.
2. Cook rice noodles according to package directions and rinse with cold water.
3. Prepare vegetables and combine all components.
4. Store peanut sauce separately to prevent noodles from becoming soggy.

Nutrition per serving: 450 calories | 25g protein | 55g carbs | 15g fat

5. Steak & Sweet Potato Power Bowl

Flavor Profile: Hearty, savory, and satisfying

• 1.5 lbs flank steak, grilled and sliced
• 2 large sweet potatoes, cubed and roasted
• 2 cups broccoli florets, steamed
• 1 cup cherry tomatoes, halved
• ¼ cup crumbled feta or goat cheese (optional)
• Creamy garlic-herb sauce (from 100 Instant Pot Sauce Recipes)

1. Season steak with garlic powder, black pepper, and a touch of smoked paprika before grilling or pan-searing.
2. Cube sweet potatoes and roast at 425°F for 25–30 minutes until tender.
3. Steam broccoli until bright green but still crisp.
4. Let steak rest before slicing against the grain.
5. Combine all components and store sauce separately.

Nutrition per serving: 480 calories | 35g protein | 40g carbs | 18g fat

Meal Prep Success Tips

• Invest in divided containers to keep components separate and prevent sogginess.
• Store dressings and sauces in small separate containers and add just before eating.
• Place heartier vegetables at the bottom of containers and delicate greens on top.
• Add crunchy elements like nuts or seeds right before eating to maintain texture.
• Most prepped bowls will last 4–5 days in the refrigerator.
• Freeze individual components like cooked grains and proteins for even quicker assembly later.

Final Thoughts

With these 5 high-protein bowls in your meal prep rotation, you'll have healthy, satisfying meals ready all week long! Each recipe makes 2 servings, so you can mix and match throughout the week.

Want more sauce recipes to keep your bowls exciting? Check out my 100 Instant Pot Sauce Recipes cookbook for 100 flavor combinations that will transform any bowl!

Which high-protein bowl are you most excited to try? Let me know in the comments below!

Happy Prepping!
Rossi Voss