7 High-Protein Meal Prep Bowls (Under $3.00/Serving)
By Rossi Voss | August 20, 2025 | Prep: 10–15 mins | Cook: 20–35 mins | Servings: 4 | Cost: $2.20–$3.40/serving
If you’ve ever scrambled at 7 AM or Googled “food near me” after work, this post is for you. As someone who’s written 100 Beginner’s Instant Pot Bean and Grain Cookbook, Stockpot Cookbook, and 100 Instant Pot Turkey Recipes (all only $0.99!), I’ve designed these 7 high-protein meal prep bowls to be fast, affordable, and freezer-friendly.
Each bowl uses your Instant Pot, Air Fryer, or stockpot for minimal cleanup. They’re all under $3.00/serving and ready in 30 minutes or less.
1. Black Bean & Sweet Potato Bowl
Servings: 4 | Protein: 16g | Prep: 10 mins | Cook: 35 mins | Cost: $2.60/serving
- 1 cup dried black beans
- 1 sweet potato, cubed
- 1 bell pepper, sliced
- 1 tsp cumin
- 1 tbsp olive oil
- 4 cups vegetable broth
Instructions:
Add beans and broth to Instant Pot. Seal → Manual 30 mins → Natural release. Roast veggies at 400°F for 25 mins. Assemble bowls with rice or quinoa.
2. Turkey & Quinoa Power Bowl
Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 20 mins | Cost: $3.20/serving
- 1 cup quinoa
- 1 lb ground turkey
- 1 cup corn
- 1 avocado, sliced
- 1 cup salsa
- 1 lime, juiced
Instructions:
Cook quinoa. Brown turkey. Layer quinoa, turkey, corn, avocado, and salsa. Squeeze lime on top.
3. Lentil & Roasted Veggie Bowl
Servings: 4 | Protein: 18g | Prep: 15 mins | Cook: 30 mins | Cost: $2.90/serving
- 1 cup dried green lentils
- 1 sweet potato, cubed
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 4 cups vegetable broth
Instructions:
Roast veggies at 400°F for 25 mins. Cook lentils in broth 25 mins. Assemble bowls and drizzle with tahini or lemon dressing.
4. Chicken & Rice Bowl
Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 35 mins | Cost: $3.40/serving
- 1 lb chicken breast, diced
- 1 cup rice
- 4 cups chicken broth
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Sauté chicken, carrot, and celery 5 mins. Add rice, broth, and thyme. Simmer 25–30 mins until rice is tender. Fluff and serve.
5. Chickpea Masala Bowl
Servings: 4 | Protein: 16g | Prep: 10 mins | Cook: 25 mins | Cost: $2.20/serving
- 1 can chickpeas, drained
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp ginger, grated
- 1 can tomato sauce
- 1 tsp cumin
- 1 tsp garam masala
- ½ cup heavy cream or coconut milk
Instructions:
Sauté onion, garlic, and ginger 5 mins. Add remaining ingredients except cream. Seal IP 10 mins → Quick release. Stir in cream and serve over fluffy rice.
6. Egg & Black Bean Scramble Bowl
Servings: 4 | Protein: 22g | Prep: 10 mins | Cook: 15 mins | Cost: $2.80/serving
- 8 eggs
- 1 can black beans, drained
- 1 bell pepper, chopped
- 1 onion, chopped
- 1 cup shredded cheese
- 1 tsp cumin
Instructions:
Sauté pepper and onion 5 mins. Whisk eggs and pour in. Stir in beans, cheese, and spices. Cook until set. Serve hot or chilled.
7. Turkey & Barley Soup Bowl
Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 45 mins | Cost: $3.00/serving
- 1 lb ground turkey
- ½ cup barley
- 1 onion, chopped
- 2 carrots, chopped
- 4 cups chicken broth
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Sauté turkey, onion, and carrots 5 mins. Add barley, broth, and thyme. Simmer 40 mins. Cool and portion into jars.
Make-Ahead & Freezer Tips
- Beans, grains, and soups freeze beautifully for 2–3 months.
- Rice and quinoa bowls store well in the fridge for 4–5 days.
- Reheat from frozen in the microwave or Instant Pot with a splash of broth.
- All recipes are meal prep-friendly — portion into jars and label!
Frequently Asked Questions
What are the best protein bowls for meal prep?
Top protein bowls include: turkey & quinoa, black bean & sweet potato, lentil & roasted veggies, chicken & rice, and chickpea masala. All are freezer-friendly and ready in 30 mins.
Can I use frozen vegetables?
Yes! Frozen veggies work great in soups, stews, and grain bowls. No need to thaw.
How do I keep rice from drying out?
Store rice with a splash of cooking liquid or broth. Reheat with a damp paper towel to retain moisture.
Final Thoughts
These high-protein meal prep bowls prove that eating well doesn’t have to be complicated. With your favorite appliance and a few simple ingredients, you can bring satisfying, delicious meals to your table—day after day.
Want more meal prep inspiration? Try my 100 Beginner’s Instant Pot Bean and Grain Cookbook, Stockpot Cookbook, and 100 Instant Pot Turkey Recipes for 300+ creative ways to use your kitchen appliances!
Which bowl will you try first? Share your creations with #RossiVossMealPrep.
Happy Meal Prepping!
Rossi Voss