20 Meal Prep Ideas for Low Carb High Protein Lovers (You’ll Want to Try #5!)

If you’re on a low carb, high protein diet, meal prepping can be a game changer for your health journey.

With the right recipes, you can stay on track without sacrificing flavor or variety.

This list features 20 mouthwatering meal prep ideas that are not only protein-packed but also incredibly satisfying. Get ready to transform your meals and fuel your body with these delicious options!

1. Grilled Chicken and Zucchini Noodles

This dish is a delicious twist on traditional pasta, replacing carbs with zucchini noodles for a light and refreshing meal.

The grilled chicken is marinated in herbs and spices, then cooked to perfection, offering a rich source of protein.

Pair it with a homemade pesto sauce for added flavor and healthy fats. Perfect for meal prep, this dish can be stored in the fridge for up to a week, making it an excellent quick lunch or dinner option.

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 15 minutes

– Total Time: 30 minutes

– Calories: 280 per serving

### Nutrition Information

– Protein: 35g

– Carbohydrates: 8g

– Fat: 12g

– Fiber: 2g

### Ingredients

– 4 boneless, skinless chicken breasts

– 2 large zucchinis

– 1 cup cherry tomatoes, halved

– 1/4 cup homemade pesto sauce

– Olive oil, salt, and pepper to taste

### Step-by-Step Instructions

1. Preheat the grill to medium-high heat.

2. Season chicken breasts with olive oil, salt, and pepper. Grill for about 6-7 minutes on each side until fully cooked.

3. While the chicken is grilling, spiralize the zucchinis into noodles.

4. In a skillet, sauté the zoodles for about 2-3 minutes until slightly tender. Add cherry tomatoes.

5. Slice the grilled chicken and serve it over the zoodles. Drizzle with pesto before serving.

### Tips

– Use a vegetable peeler if you don’t have a spiralizer to create flat strips of zucchini.

– For meal prep, store the chicken and zoodles in separate containers to prevent sogginess.

### Frequently Asked Questions

– Can I make this vegetarian? Yes, substitute chicken with grilled tofu or tempeh for a plant-based option.

– How long can I store this meal? It can be stored in the fridge for up to 4 days.

Enjoy this healthy, protein-packed meal prep idea!

2. Beef and Broccoli Stir-Fry

A classic dish that’s both hearty and healthy, this beef and broccoli stir-fry is a must-try for meal prep enthusiasts.

Using lean beef cuts and fresh broccoli, this recipe is packed with protein and essential nutrients.

The stir-fry sauce, made from soy sauce, garlic, and ginger, adds a punch of flavor without the extra carbs. This meal can be served over cauliflower rice for a complete low-carb experience.

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 15 minutes

– Total Time: 25 minutes

– Calories: 320 per serving

### Nutrition Information

– Protein: 30g

– Carbohydrates: 10g

– Fat: 18g

– Fiber: 5g

### Ingredients

– 1 lb lean beef (sirloin or flank steak), sliced thin

– 4 cups broccoli florets

– 1/4 cup soy sauce (or tamari for gluten-free)

– 2 cloves garlic, minced

– 1-inch piece of ginger, grated

– 1 tablespoon olive oil

### Step-by-Step Instructions

1. Heat olive oil in a large skillet over medium-high heat.

2. Add the sliced beef and cook until browned, about 5 minutes.

3. Add minced garlic and ginger, stirring for another minute until fragrant.

4. Toss in the broccoli florets and soy sauce. Stir-fry for an additional 5-7 minutes until the broccoli is tender but still crisp.

5. Serve over cauliflower rice for a complete meal.

### Tips

– Use a meat tenderizer to ensure the beef is tender before cooking.

– Add red pepper flakes for a spicy kick.

### Frequently Asked Questions

– Can I use chicken instead of beef? Absolutely! You can easily swap beef for chicken or tofu.

– How long does this last in the fridge? It can be stored in the fridge for up to 4 days.

3. Egg Muffins with Spinach and Feta

These egg muffins are a fantastic grab-and-go breakfast option that packs a protein punch while keeping the carbs low.

Filled with fresh spinach and creamy feta cheese, they’re not only nutritious but also incredibly satisfying.

These muffins are easy to make in batches and can be stored in the fridge or freezer for a quick meal. They’re perfect for busy mornings when you need to fuel up quickly.

### Recipe Overview

– Servings: 12 muffins

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 100 per muffin

### Nutrition Information

– Protein: 8g

– Carbohydrates: 2g

– Fat: 7g

– Fiber: 0g

### Ingredients

– 6 large eggs

– 1 cup fresh spinach, chopped

– 1/2 cup feta cheese, crumbled

– 1/4 cup milk (or almond milk)

– Salt and pepper to taste

### Step-by-Step Instructions

1. Preheat the oven to 350°F (175°C) and grease a muffin tin.

2. In a mixing bowl, whisk together the eggs and milk until well combined.

3. Stir in the chopped spinach and feta cheese. Season with salt and pepper.

4. Pour the egg mixture evenly into the muffin tin.

5. Bake for 15-20 minutes or until the muffins are set and slightly golden on top.

6. Let cool before removing from the tin and storing.

### Tips

– Add diced bell peppers or onions for extra flavor.

– These muffins freeze well; just reheat in the microwave when ready to eat.

### Frequently Asked Questions

– Are these gluten-free? Yes, as long as you use gluten-free milk.

– How long can I store these muffins? They last up to a week in the fridge or up to 3 months in the freezer.

4. Salmon with Asparagus

This meal is not only stunning but also packed with omega-3 fatty acids and protein, making it an excellent choice for health-conscious eaters.

The salmon fillets are seasoned and baked alongside tender asparagus, resulting in a colorful and nutritious dish.

This simple recipe can be prepared in under 30 minutes, making it perfect for a quick weeknight dinner or meal prep for the week ahead.

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 350 per serving

### Nutrition Information

– Protein: 40g

– Carbohydrates: 8g

– Fat: 15g

– Fiber: 4g

### Ingredients

– 4 salmon fillets

– 1 lb asparagus, trimmed

– 2 tablespoons olive oil

– 1 lemon, sliced

– Salt and pepper to taste

### Step-by-Step Instructions

1. Preheat the oven to 400°F (200°C).

2. On a baking sheet, arrange the salmon fillets and asparagus. Drizzle with olive oil, and season with salt and pepper.

3. Place lemon slices on top of the salmon.

4. Bake for 15-20 minutes until the salmon is cooked through and flakes easily with a fork.

5. Serve immediately or store in meal prep containers.

### Tips

– Use fresh herbs like dill or parsley for garnish.

– You can swap asparagus for broccoli or green beans if preferred.

### Frequently Asked Questions

– Is salmon high in mercury? Salmon has lower mercury levels compared to other fish, making it a safe choice.

– How long can I keep this dish? It can be stored in the fridge for up to 3 days.

5. Turkey and Veggie Lettuce Wraps

These turkey and veggie lettuce wraps are a refreshing and crunchy alternative to traditional wraps.

Packed with lean ground turkey and colorful vegetables, they’re not only low in carbs but also high in flavor.

These wraps are perfect for lunch or dinner and can be customized with your favorite veggies and sauces. Plus, they’re quick to prepare, making them an excellent meal prep option!

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 10 minutes

– Total Time: 25 minutes

– Calories: 250 per serving

### Nutrition Information

– Protein: 30g

– Carbohydrates: 7g

– Fat: 12g

– Fiber: 3g

### Ingredients

– 1 lb ground turkey

– 1 cup bell peppers, diced

– 1 cup carrots, shredded

– 1/4 cup soy sauce

– 1 tablespoon sesame oil

– 1 head of iceberg lettuce, leaves separated

### Step-by-Step Instructions

1. In a skillet, heat sesame oil over medium heat. Add ground turkey and cook until browned.

2. Stir in diced bell peppers and shredded carrots, cooking for another 3-4 minutes.

3. Add soy sauce and stir until everything is well combined.

4. To serve, spoon the turkey mixture into lettuce leaves, wrapping them up like tacos.

### Tips

– Add avocado or sliced almonds for extra crunch.

– Serve with a side of low-carb dipping sauce for added flavor.

### Frequently Asked Questions

– Can I use chicken instead of turkey? Yes, ground chicken works well in this recipe too.

– How do I store leftovers? Store the turkey mixture separately from the lettuce leaves to keep them crisp.

6. Cauliflower Fried Rice

This cauliflower fried rice recipe is a fantastic low-carb alternative to traditional fried rice, offering a satisfying texture and flavor.

Made with riced cauliflower, mixed vegetables, and a protein of your choice, it’s a versatile dish that can be customized to your taste.

Whether you add shrimp, chicken, or tofu, this meal is quick to prepare and perfect for meal prepping!

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 15 minutes

– Total Time: 25 minutes

– Calories: 180 per serving

### Nutrition Information

– Protein: 12g

– Carbohydrates: 10g

– Fat: 8g

– Fiber: 4g

### Ingredients

– 1 head of cauliflower, riced

– 1 cup mixed vegetables (peas, carrots, corn)

– 2 eggs, beaten

– 2 tablespoons soy sauce

– 1 tablespoon sesame oil

– Optional: cooked shrimp, chicken, or tofu

### Step-by-Step Instructions

1. In a large skillet, heat sesame oil over medium heat.

2. Add riced cauliflower and mixed vegetables, cooking for about 5 minutes.

3. Push the rice to one side of the skillet and pour in the beaten eggs, scrambling them until cooked.

4. Combine the eggs with the cauliflower and vegetables, then stir in soy sauce.

5. If desired, add your choice of protein and cook until heated through.

### Tips

– Use pre-riced cauliflower for convenience.

– Experiment with different vegetables or sauces for varied flavors.

### Frequently Asked Questions

– Can I make this vegan? Yes, simply omit the eggs and use tofu as your protein.

– How long does this last in the fridge? It can be stored for up to 4 days.

7. Greek Chicken Salad

This Greek chicken salad is refreshing, protein-packed, and perfect for meal prep throughout the week.

With juicy grilled chicken, crisp cucumbers, tomatoes, red onion, and feta cheese, it’s a flavorful dish that can be enjoyed on its own or over greens.

Dressed with a zesty lemon-olive oil vinaigrette, this salad is not only healthy but also incredibly satisfying.

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 10 minutes

– Total Time: 25 minutes

– Calories: 300 per serving

### Nutrition Information

– Protein: 35g

– Carbohydrates: 12g

– Fat: 14g

– Fiber: 3g

### Ingredients

– 2 grilled chicken breasts, sliced

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced

– 1/2 red onion, sliced

– 1/2 cup feta cheese, crumbled

– 1/4 cup olive oil

– Juice of 1 lemon

– Salt and pepper to taste

### Step-by-Step Instructions

1. In a large bowl, combine grilled chicken, tomatoes, cucumber, red onion, and feta cheese.

2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.

3. Pour the dressing over the salad and toss gently to combine.

4. Store in meal prep containers and enjoy throughout the week.

### Tips

– Add kalamata olives for an authentic Greek flavor.

– Make sure to use fresh ingredients for the best taste.

### Frequently Asked Questions

– Is this salad gluten-free? Yes, it is naturally gluten-free.

– How long can I keep this salad? It can be stored in the fridge for up to 3 days.

8. Spaghetti Squash with Turkey Marinara

This spaghetti squash dish is a fantastic low-carb alternative to traditional pasta, making it a favorite among healthy eaters.

The squash is roasted to perfection and topped with a hearty turkey marinara sauce that’s rich in protein.

This meal not only satisfies your pasta cravings but also keeps you feeling full without the carbs.

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 220 per serving

### Nutrition Information

– Protein: 25g

– Carbohydrates: 10g

– Fat: 8g

– Fiber: 4g

### Ingredients

– 1 medium spaghetti squash

– 1 lb ground turkey

– 1 jar marinara sauce (low-sugar)

– 1 tablespoon olive oil

– Salt and pepper to taste

### Step-by-Step Instructions

1. Preheat the oven to 400°F (200°C).

2. Cut the spaghetti squash in half and remove the seeds. Drizzle with olive oil, salt, and pepper.

3. Place cut-side down on a baking sheet and roast for 30 minutes.

4. In a skillet, cook the ground turkey until browned. Add marinara sauce and simmer for 10 minutes.

5. Once the squash is cooked, scrape the insides with a fork to create noodles. Serve topped with turkey marinara.

### Tips

– Experiment with different marinara sauces for varied flavors.

– Top with fresh basil for added taste.

### Frequently Asked Questions

– Is spaghetti squash low in calories? Yes, it is much lower in calories compared to traditional pasta.

– How long does this last? It can be stored in the fridge for up to 4 days.

9. Shrimp Tacos with Avocado Crema

These shrimp tacos are fresh, flavorful, and perfect for a low-carb meal prep option.

Marinated shrimp are grilled to perfection and served in lettuce wraps, topped with a creamy avocado sauce that adds a delightful richness.

This dish not only satisfies your taco cravings but also keeps the carb count low, making it perfect for any diet.

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 10 minutes

– Total Time: 25 minutes

– Calories: 300 per serving

### Nutrition Information

– Protein: 25g

– Carbohydrates: 8g

– Fat: 15g

– Fiber: 5g

### Ingredients

– 1 lb shrimp, peeled and deveined

– 1 avocado

– 1/4 cup Greek yogurt

– Juice of 1 lime

– Lettuce leaves, for wrapping

– Taco seasoning, to taste

### Step-by-Step Instructions

1. In a bowl, toss shrimp with taco seasoning and grill for about 5 minutes until cooked through.

2. In a blender, combine avocado, Greek yogurt, lime juice, and blend until smooth to create the crema.

3. Serve the grilled shrimp in lettuce leaves, drizzled with avocado crema.

### Tips

– Add diced tomatoes and onions for extra flavor.

– Use different types of lettuce for variety.

### Frequently Asked Questions

– Can I use frozen shrimp? Yes, just ensure they’re fully thawed before cooking.

– How long can I store these? Keep the shrimp and crema separate from the lettuce to maintain freshness for up to 3 days.

10. Baked Eggplant Parmesan

This baked eggplant parmesan is a delicious low-carb version of the classic Italian dish, perfect for meal prep.

Layers of roasted eggplant, marinara sauce, and mozzarella cheese create a hearty dish that’s both comforting and nutritious.

It’s a great way to enjoy a classic while keeping the carbs in check, making it a favorite for those on a low-carb diet.

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 350 per serving

### Nutrition Information

– Protein: 20g

– Carbohydrates: 12g

– Fat: 22g

– Fiber: 5g

### Ingredients

– 2 medium eggplants, sliced

– 2 cups marinara sauce

– 2 cups shredded mozzarella cheese

– 1/4 cup grated parmesan cheese

– Olive oil, salt, and pepper to taste

### Step-by-Step Instructions

1. Preheat the oven to 375°F (190°C).

2. Sprinkle eggplant slices with salt and let sit for 30 minutes to draw out moisture. Rinse and pat dry.

3. Arrange eggplant on a baking sheet and drizzle with olive oil. Bake for 20 minutes until tender.

4. In a baking dish, layer eggplant, marinara sauce, mozzarella, and parmesan cheese.

5. Bake for an additional 10 minutes until the cheese is bubbly and golden.

### Tips

– Pair with a simple salad for a complete meal.

– You can add ground turkey or beef between layers for extra protein.

### Frequently Asked Questions

– Is this dish gluten-free? Yes, this eggplant parmesan is naturally gluten-free.

– How long can I store leftovers? Up to 4 days in the fridge.

11. Chicken and Vegetable Soup

This chicken and vegetable soup is a warm, comforting dish that is perfect for meal prep.

Made with tender chicken, colorful vegetables, and a rich broth, it’s not only hearty but also low in carbs.

This soup freezes well, making it an ideal option for batch cooking and quick meals throughout the week.

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 250 per serving

### Nutrition Information

– Protein: 30g

– Carbohydrates: 10g

– Fat: 6g

– Fiber: 2g

### Ingredients

– 2 cups cooked chicken, shredded

– 4 cups chicken broth

– 1 cup carrots, diced

– 1 cup celery, diced

– 1 cup zucchini, diced

– Salt, pepper, and herbs to taste

### Step-by-Step Instructions

1. In a large pot, combine chicken broth, carrots, celery, and zucchini. Bring to a boil.

2. Add shredded chicken and season with salt, pepper, and herbs. Simmer for 20 minutes.

3. Remove from heat and let cool before storing in meal prep containers.

### Tips

– Use rotisserie chicken for quick preparation.

– Add leafy greens like spinach or kale for added nutrients.

### Frequently Asked Questions

– Can I use vegetable broth? Yes, it can be made vegetarian by using vegetable broth and omitting chicken.

– How long can I keep this in the fridge? Up to 5 days.

12. Coconut Curry Chicken

This coconut curry chicken is a flavorful dish that brings a taste of the tropics to your meal prep.

The chicken is simmered in a rich coconut milk sauce with aromatic spices, making it a satisfying and protein-rich meal.

Serve it over cauliflower rice for a complete low-carb option that’s bursting with flavor.

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 400 per serving

### Nutrition Information

– Protein: 35g

– Carbohydrates: 10g

– Fat: 25g

– Fiber: 2g

### Ingredients

– 1 lb chicken thighs, diced

– 1 can coconut milk

– 2 tablespoons curry powder

– 1 onion, diced

– 2 cloves garlic, minced

– 1 tablespoon ginger, grated

– Salt and pepper to taste

### Step-by-Step Instructions

1. In a large skillet, sauté onion, garlic, and ginger until fragrant.

2. Add diced chicken and cook until browned.

3. Stir in coconut milk and curry powder. Simmer for 15 minutes until thickened.

4. Serve over cauliflower rice and enjoy!

### Tips

– Adjust the spice level by adding chili powder or fresh chilies.

– Garnish with fresh cilantro for added flavor.

### Frequently Asked Questions

– Is coconut milk healthy? Yes, it’s a great source of healthy fats.

– Can I use other proteins? Absolutely, shrimp or tofu work well too.

13. Pesto Zoodle Bowl

This pesto zoodle bowl is a fresh and colorful meal that’s both low in carbs and high in flavor.

Using spiralized zucchini noodles tossed in a homemade pesto sauce, it’s a quick and easy option for meal prep.

Add grilled chicken or shrimp for an additional protein boost, making it a well-rounded dish for any low-carb diet.

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 10 minutes

– Total Time: 20 minutes

– Calories: 250 per serving

### Nutrition Information

– Protein: 20g

– Carbohydrates: 12g

– Fat: 15g

– Fiber: 3g

### Ingredients

– 4 zucchinis, spiralized

– 1 cup homemade pesto

– 1 lb grilled chicken or shrimp

– Salt and pepper to taste

### Step-by-Step Instructions

1. In a large skillet, sauté the zoodles for 2-3 minutes until slightly tender.

2. Toss in the homemade pesto and stir to combine.

3. Serve with grilled chicken or shrimp on top and season with salt and pepper.

### Tips

– Use store-bought pesto for quick preparation.

– Garnish with pine nuts or parmesan cheese for added flavor.

### Frequently Asked Questions

– Is this dish vegan? If you omit the chicken or shrimp and use a vegan pesto, it can be made vegan.

– How long can I store this dish? It lasts in the fridge for 3 days, but the zoodles may become soggy over time.

14. Buffalo Chicken Salad

This buffalo chicken salad is a spicy and satisfying meal prep option that’s low in carbs and high in protein.

With shredded buffalo chicken served over a bed of fresh greens, it’s a fantastic way to enjoy the flavors of buffalo wings without the carbs.

Top it off with a creamy ranch dressing for a deliciously satisfying dish.

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 300 per serving

### Nutrition Information

– Protein: 35g

– Carbohydrates: 5g

– Fat: 15g

– Fiber: 3g

### Ingredients

– 2 cups cooked chicken, shredded

– 1/2 cup buffalo sauce

– 4 cups mixed greens

– 1/4 cup ranch dressing

– Celery sticks, for garnish

### Step-by-Step Instructions

1. In a bowl, mix shredded chicken with buffalo sauce until evenly coated.

2. Serve the buffalo chicken over a bed of mixed greens.

3. Drizzle with ranch dressing and top with celery sticks.

4. Store in meal prep containers for quick lunches throughout the week.

### Tips

– Use rotisserie chicken for convenience.

– Adjust the level of buffalo sauce to your spice preference.

### Frequently Asked Questions

– Is this gluten-free? Yes, as long as you use gluten-free buffalo sauce.

– How long does it last in the fridge? Up to 4 days.

15. Stuffed Bell Peppers

These stuffed bell peppers are a delightful and colorful meal prep option that is both low-carb and high-protein.

Filled with a mixture of ground turkey, quinoa, and spices, they make a hearty dish that can be easily reheated for quick meals.

These peppers are a great way to incorporate vegetables into your diet while enjoying a filling meal.

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 350 per serving

### Nutrition Information

– Protein: 25g

– Carbohydrates: 20g

– Fat: 15g

– Fiber: 5g

### Ingredients

– 4 bell peppers, halved and seeds removed

– 1 lb ground turkey

– 1 cup cooked quinoa

– 1 can diced tomatoes

– 1 tablespoon Italian seasoning

– Olive oil, salt, and pepper to taste

### Step-by-Step Instructions

1. Preheat the oven to 375°F (190°C).

2. In a skillet, heat olive oil and cook ground turkey until browned.

3. Stir in cooked quinoa, diced tomatoes, Italian seasoning, salt, and pepper.

4. Fill each bell pepper half with the turkey mixture and place in a baking dish.

5. Bake for 25-30 minutes until the peppers are tender.

### Tips

– Use a variety of colored peppers for visual appeal.

– Top with cheese for an extra layer of flavor if desired.

### Frequently Asked Questions

– Can I make these vegetarian? Yes, substitute turkey with lentils or black beans.

– How long do these last in the fridge? Up to 4 days.

16. Lemon Garlic Shrimp with Broccoli

This lemon garlic shrimp with broccoli is a quick and easy meal prep option that packs a punch of flavor.

The shrimp are sautéed in a zesty lemon garlic sauce, complemented by tender steamed broccoli, creating a balanced and satisfying dish.

This recipe can be made in under 20 minutes, making it ideal for busy weeknights!

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 10 minutes

– Total Time: 20 minutes

– Calories: 280 per serving

### Nutrition Information

– Protein: 30g

– Carbohydrates: 6g

– Fat: 12g

– Fiber: 3g

### Ingredients

– 1 lb shrimp, peeled and deveined

– 2 cups broccoli florets

– 4 cloves garlic, minced

– Juice of 1 lemon

– 2 tablespoons olive oil

– Salt and pepper to taste

### Step-by-Step Instructions

1. In a large skillet, heat olive oil over medium heat. Add minced garlic and cook until fragrant.

2. Add shrimp and cook for 3-4 minutes until pink.

3. Stir in broccoli and lemon juice, cooking for an additional 3-4 minutes until broccoli is tender.

4. Season with salt and pepper before serving.

### Tips

– Serve over cauliflower rice for a complete meal.

– Add red pepper flakes for a spicy kick.

### Frequently Asked Questions

– Can I use frozen shrimp? Yes, just ensure they are properly thawed before cooking.

– How long can I store this? Up to 3 days in the fridge.

17. Caprese Chicken

This caprese chicken is a beautifully simple dish that showcases the classic flavors of Italy while being low in carbs.

Juicy chicken breasts are topped with fresh mozzarella, tomatoes, and basil, all drizzled with balsamic glaze.

This meal is not only delicious but also visually stunning, making it an excellent option for meal prep.

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 25 minutes

– Total Time: 35 minutes

– Calories: 320 per serving

### Nutrition Information

– Protein: 40g

– Carbohydrates: 6g

– Fat: 15g

– Fiber: 2g

### Ingredients

– 4 boneless, skinless chicken breasts

– 1 cup cherry tomatoes, halved

– 1 cup fresh mozzarella cheese, sliced

– Fresh basil leaves

– Balsamic glaze, for drizzling

– Olive oil, salt, and pepper to taste

### Step-by-Step Instructions

1. Preheat the oven to 375°F (190°C).

2. Season chicken breasts with olive oil, salt, and pepper. Place in a baking dish.

3. Top each breast with cherry tomatoes and mozzarella slices.

4. Bake for 25 minutes or until chicken is cooked through.

5. Drizzle with balsamic glaze and top with fresh basil before serving.

### Tips

– Serve with a side salad for a fresh addition.

– Use fresh mozzarella for the best flavor.

### Frequently Asked Questions

– Is this dish gluten-free? Yes, it is naturally gluten-free.

– How long can I store leftovers? Up to 4 days in the fridge.

18. Asian Chicken Lettuce Wraps

These Asian chicken lettuce wraps are a fun and healthy meal prep option that’s bursting with flavor.

Ground chicken is sautéed with ginger, garlic, and hoisin sauce, then wrapped in crisp lettuce leaves for a crunchy bite.

Perfect as an appetizer or main dish, these wraps are low-carb and easy to make, making them perfect for meal prepping!

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 10 minutes

– Total Time: 25 minutes

– Calories: 240 per serving

### Nutrition Information

– Protein: 30g

– Carbohydrates: 10g

– Fat: 10g

– Fiber: 3g

### Ingredients

– 1 lb ground chicken

– 4 tablespoons hoisin sauce

– 2 cloves garlic, minced

– 1-inch piece ginger, minced

– Lettuce leaves, for wrapping

– Chopped green onions, for garnish

### Step-by-Step Instructions

1. In a skillet, cook ground chicken over medium heat until browned.

2. Add minced garlic and ginger, cooking for an additional minute.

3. Stir in hoisin sauce and mix well.

4. Serve the chicken mixture in lettuce leaves, garnished with green onions.

### Tips

– Add diced water chestnuts for extra crunch.

– Serve with a side of low-carb dipping sauce.

### Frequently Asked Questions

– Can I use turkey instead of chicken? Yes, ground turkey works great too.

– How long can I keep these wraps? Up to 3 days in the fridge.

19. Teriyaki Salmon Bowls

These teriyaki salmon bowls are a delicious and healthy meal prep option that’s easy to make and packed with flavor.

The salmon is marinated in a homemade teriyaki sauce and served over a bed of steamed vegetables and rice for a balanced meal.

This dish is perfect for those who want a quick, nutritious meal that’s satisfying and full of taste!

### Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 20 minutes

– Total Time: 35 minutes

– Calories: 400 per serving

### Nutrition Information

– Protein: 35g

– Carbohydrates: 30g

– Fat: 15g

– Fiber: 4g

### Ingredients

– 4 salmon fillets

– 1/4 cup soy sauce

– 2 tablespoons honey

– 2 tablespoons rice vinegar

– 1 tablespoon sesame oil

– Steamed vegetables of choice

– Brown rice or cauliflower rice

### Step-by-Step Instructions

1. In a bowl, mix soy sauce, honey, rice vinegar, and sesame oil to create the marinade.

2. Marinate the salmon fillets for at least 15 minutes.

3. Preheat the oven to 400°F (200°C) and bake the salmon for 15-20 minutes.

4. Serve the salmon over a bed of steamed vegetables and rice, drizzled with extra teriyaki sauce if desired.

### Tips

– Use fresh or frozen vegetables for convenience.

– Garnish with sesame seeds for added flavor.

### Frequently Asked Questions

– Is teriyaki sauce high in sugar? Homemade versions can be lower in sugar than store-bought varieties.

– How long can I keep this dish? Store in the fridge for up to 4 days.

20. Quinoa and Black Bean Salad

This quinoa and black bean salad is a protein-packed dish that’s perfect for meal prep, offering a satisfying combination of flavors.

The salad features fluffy quinoa, black beans, and fresh vegetables, all tossed in a zesty lime dressing.

It’s a great option for a light lunch or as a side dish, and it can be enjoyed cold or at room temperature.

### Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 15 minutes

– Total Time: 25 minutes

– Calories: 220 per serving

### Nutrition Information

– Protein: 10g

– Carbohydrates: 36g

– Fat: 6g

– Fiber: 8g

### Ingredients

– 1 cup quinoa, rinsed

– 1 can black beans, drained and rinsed

– 1 cup cherry tomatoes, halved

– 1 bell pepper, diced

– Juice of 1 lime

– 2 tablespoons olive oil

– Salt and pepper to taste

### Step-by-Step Instructions

1. Cook quinoa according to package instructions and let cool.

2. In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, and bell pepper.

3. In a separate bowl, whisk together lime juice, olive oil, salt, and pepper.

4. Pour the dressing over the salad and mix well.

5. Store in meal prep containers for easy lunches.

### Tips

– Add diced avocado for extra creaminess.

– Use lime zest for added flavor.

### Frequently Asked Questions

– Is quinoa gluten-free? Yes, quinoa is naturally gluten-free.

– How long can I store this salad? It lasts up to 4 days in the fridge.

Conclusion

These 20 meal prep ideas are not only low in carbs but also high in protein, making them perfect for anyone looking to maintain a healthy lifestyle.

From hearty salads to delicious wraps and comforting dishes, there’s something here for everyone to enjoy throughout the week.

Start your meal prep journey today, and enjoy the convenience and health benefits of these tasty recipes!