12 High Protein Meal Prep Dinners Under 600 Calories

If dinner is the meal that usually catches you off guard, you are not alone. By the time the day winds down, cooking from scratch can feel like one task too many, and that is exactly when takeout starts calling. That is why I love a good meal prep Sunday — or honestly, any quiet hour you can find during the week. When dinner is already portioned, seasoned, and waiting in the fridge, eating well stops feeling like a project and starts feeling like a small gift you gave your future self.

These twelve dinners are built for real life. Every one is high in protein, under 600 calories per serving, and made to reheat well for three to four days. There is a mix here on purpose: cozy bowls, a sheet-pan salmon, stuffed peppers, a vegetarian curry, and a couple of grab-and-go options for nights when you barely have time to sit down. Most use simple pantry staples and one pot or pan, so the cooking is quick and the clean-up is even quicker. Pick three or four for the week, cook them in one session, and let dinner take care of itself.

1. Chicken, Rice, and Broccoli Meal Prep Bowls

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A classic for a reason. Tender chicken, fluffy rice, and bright green broccoli come together in a bowl that is filling without feeling heavy, and it reheats beautifully all week.

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4

Calories: Approx. 420 per serving | Protein: 35g per serving

Ingredients

• 1 1/2 lbs boneless, skinless chicken breast
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 2 cups uncooked white rice
• 4 cups water or low-sodium chicken broth
• 4 cups broccoli florets
• 1 tablespoon lemon juice
• 1/4 teaspoon red pepper flakes (optional)

Instructions

1. Season the chicken breasts on both sides with garlic powder, paprika, salt, and black pepper.
2. Heat the olive oil in a large skillet over medium-high heat and cook the chicken for 6-7 minutes per side, until golden and cooked through to 165°F. Rest for 5 minutes, then slice.
3. While the chicken cooks, rinse the rice and cook it in the water or broth according to the package directions. Fluff with a fork.
4. Steam the broccoli for 4-5 minutes until bright green and just tender, then toss with lemon juice.
5. Divide the rice, sliced chicken, and broccoli between four meal prep containers.
6. Sprinkle with red pepper flakes if you like a little heat, then cool completely before sealing and refrigerating.

Tip: Store the broccoli in the same container but keep a lemon wedge on the side — a fresh squeeze when you reheat wakes the whole bowl up.

2. Turkey and Quinoa Stuffed Peppers

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These stuffed peppers are colourful, filling, and easy to customise. The turkey and quinoa filling is savoury and satisfying, while the peppers soften just enough in the oven to hold everything together.

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4

Calories: Approx. 520 per serving | Protein: 30g per serving

Ingredients

• 4 large bell peppers, any colour
• 1 lb ground turkey
• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1 cup diced tomatoes, drained
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 cup shredded mozzarella or cheddar cheese
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 375°F and lightly oil a baking dish.
2. Cut the tops off the peppers, remove the seeds and membranes, and set the peppers upright in the dish.
3. Heat the olive oil in a skillet over medium heat. Cook the onion for 3 minutes, add the garlic, then add the ground turkey and cook until browned, breaking it up as it cooks.
4. Stir in the quinoa, black beans, diced tomatoes, cumin, smoked paprika, salt, and pepper. Cook for 2 minutes so the flavours come together.
5. Spoon the filling evenly into the peppers and sprinkle the cheese over the top.
6. Cover loosely with foil and bake for 25 minutes, then uncover and bake for 5 more minutes until the peppers are tender and the cheese is bubbly.
7. Cool for 10 minutes before packing into containers for the week.

Tip: If your peppers wobble, slice a thin piece off the bottom so they sit flat — just do not cut through the pepper.

3. Garlic Butter Salmon with Asparagus

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This is the fastest dinner on the list and the one that feels most like a treat. Buttery garlic salmon and tender asparagus roast together on one pan, so dinner is ready in about twenty minutes with almost no washing up.

Prep Time: 5 minutes | Cook Time: 12 minutes | Servings: 4

Calories: Approx. 360 per serving | Protein: 35g per serving

Ingredients

• 4 salmon fillets (about 6 oz each)
• 1 bunch fresh asparagus, trimmed
• 3 tablespoons unsalted butter, melted
• 3 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 2 tablespoons chopped fresh parsley
• Lemon wedges, to serve

Instructions

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Place the salmon fillets skin-side down on one side of the baking sheet and the asparagus on the other side.
3. Stir together the melted butter, garlic, lemon juice, and lemon zest, then brush it generously over the salmon.
4. Drizzle the asparagus with olive oil and season both the salmon and asparagus with salt and pepper.
5. Roast for 10-12 minutes, until the salmon flakes easily with a fork and the asparagus is tender-crisp.
6. Sprinkle with parsley and serve with lemon wedges, or pack into containers once cooled.

Tip: Do not overcook the salmon — pull it out when the centre is still slightly translucent, as it will finish cooking from the residual heat.

4. Beef and Sweet Potato Bowls

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Hearty, warming, and endlessly customisable, these bowls pair savoury seasoned beef with sweet, caramelised sweet potato and a pile of colourful vegetables. It is comfort food that still fits your goals.

Prep Time: 10 minutes | Cook Time: 45 minutes | Servings: 4

Calories: Approx. 500 per serving | Protein: 30g per serving

Ingredients

• 1 lb lean ground beef or sirloin strips
• 2 medium sweet potatoes, peeled and cubed
• 2 cups mixed vegetables (such as bell pepper, zucchini, and green beans)
• 1 tablespoon olive oil, plus 1 teaspoon for the vegetables
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon low-sodium soy sauce
• 2 green onions, sliced
• 1 tablespoon sesame seeds (optional)

Instructions

1. Preheat the oven to 400°F. Toss the sweet potato cubes with 1 tablespoon olive oil, half the garlic powder, and a pinch of salt, then spread on a baking sheet.
2. Roast the sweet potatoes for 40-45 minutes, turning once halfway, until tender and lightly caramelised at the edges.
3. While they roast, heat a large skillet over medium-high heat and brown the beef, breaking it into crumbles. Season with smoked paprika, cumin, salt, and pepper, then stir in the soy sauce.
4. In the same skillet, sauté the mixed vegetables in the remaining teaspoon of olive oil for 4-5 minutes until just tender.
5. Divide the sweet potatoes, beef, and vegetables between four containers.
6. Top with sliced green onions and sesame seeds, cool completely, then seal and refrigerate.

Tip: Roast a double batch of sweet potatoes — they are just as good cold in a lunch salad the next day.

5. Egg Muffins with Veggies and Cheese

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These little egg muffins are the ultimate grab-and-go dinner for busy nights. Make a batch on Sunday, keep them in the fridge, and dinner is two minutes in the microwave away.

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4 (3 muffins each)

Calories: Approx. 240 per serving | Protein: 20g per serving

Ingredients

• 8 large eggs
• 1 cup mixed vegetables, finely diced (such as bell pepper, spinach, and mushrooms)
• 1 cup shredded cheddar or mozzarella cheese
• 1/4 cup milk
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 2 tablespoons chopped fresh chives or parsley

Instructions

1. Preheat the oven to 375°F and grease a 12-cup muffin tin well, or line it with silicone liners.
2. Whisk the eggs, milk, garlic powder, salt, pepper, and oregano together in a large bowl until smooth.
3. Heat the olive oil in a skillet and sauté the mixed vegetables for 3-4 minutes until softened, then let them cool slightly.
4. Stir the cooked vegetables, shredded cheese, and chopped herbs into the egg mixture.
5. Divide the mixture evenly between the muffin cups, filling each about three-quarters full.
6. Bake for 15-20 minutes until the muffins are puffed, set in the centre, and lightly golden.
7. Cool in the tin for 5 minutes, then remove and store in an airtight container in the fridge for up to 4 days.

Tip: Grease the tin generously — even non-stick tins can grab egg muffins, and silicone liners make them pop out cleanly every time.

6. Chicken Burrito Bowls

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All the flavour of a burrito, without the wrap falling apart in your lunch bag. Seasoned chicken, brown rice, black beans, and vegetables make a filling bowl you can top differently every night so it never gets boring.

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 4

Calories: Approx. 440 per serving | Protein: 35g per serving

Ingredients

• 1 1/2 lbs boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 teaspoon chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 cups cooked brown rice
• 1 can (15 oz) black beans, drained and rinsed
• 2 cups mixed vegetables (such as corn, bell pepper, and red onion)
• 1 lime, juiced
• 1/4 cup chopped fresh coriander (cilantro)

Instructions

1. Mix the chilli powder, cumin, garlic powder, salt, and pepper, then rub the spice mix all over the chicken breasts.
2. Heat the olive oil in a large skillet over medium-high heat and cook the chicken for 6-7 minutes per side until cooked through. Rest for 5 minutes, then slice.
3. Warm the black beans in a small pan with a squeeze of lime juice and a pinch of salt.
4. Sauté the mixed vegetables in the same skillet for 3-4 minutes until just tender.
5. Build each bowl with brown rice, sliced chicken, black beans, and vegetables.
6. Finish with the remaining lime juice and a sprinkle of fresh coriander, then cool and pack for the week.

Tip: Keep any fresh toppings like avocado or salsa in a small separate container and add them after reheating, so they stay fresh and bright.

7. Lentil and Spinach Curry with Rice

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This gentle, warming curry is proof that a meat-free dinner can still be seriously satisfying. Lentils and spinach simmer in a fragrant spiced sauce, and it tastes even better on day two.

Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 4

Calories: Approx. 480 per serving | Protein: 20g per serving

Ingredients

• 1 1/2 cups dried brown or green lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) light coconut milk
• 4 cups fresh spinach
• 2 cups cooked white rice, to serve
• Salt and black pepper to taste

Instructions

1. Heat the olive oil in a large pot over medium heat and cook the onion for 4-5 minutes until soft and golden.
2. Add the garlic, ginger, curry powder, and turmeric, and cook for 1 minute until fragrant.
3. Stir in the lentils, diced tomatoes, and coconut milk, then bring to a gentle simmer.
4. Cover and cook for 25-30 minutes until the lentils are tender, stirring occasionally and adding a splash of water if it gets too thick.
5. Stir in the spinach a handful at a time until wilted, then season with salt and pepper.
6. Serve over white rice, or pack the curry and rice in separate containers so the rice stays fluffy when reheated.

Tip: This curry freezes beautifully — make a double batch and freeze half in portions for a night when even meal prep feels like too much.

8. Teriyaki Chicken Meal Prep Boxes

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Sweet, savoury, and sticky in the best way, this teriyaki chicken is a weeknight favourite. The homemade-style sauce coats the chicken and rice, and the vegetables add colour and crunch.

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4

Calories: Approx. 400 per serving | Protein: 35g per serving

Ingredients

• 1 1/2 lbs boneless, skinless chicken breast, cut into bite-size pieces
• 1 tablespoon olive oil
• 1/4 cup low-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon cornstarch mixed with 1 tablespoon water
• 2 cups cooked white rice
• 2 cups mixed vegetables (such as broccoli, carrots, and snap peas)
• 2 green onions, sliced
• 1 teaspoon sesame seeds

Instructions

1. Whisk together the soy sauce, honey, rice vinegar, garlic, ginger, and cornstarch mixture in a small bowl and set aside.
2. Heat the olive oil in a large skillet over medium-high heat and cook the chicken pieces for 5-6 minutes until golden and cooked through.
3. Pour the sauce over the chicken and simmer for 2-3 minutes, stirring, until it thickens and coats the chicken in a glossy glaze.
4. In a separate pan, sauté the mixed vegetables for 3-4 minutes until tender-crisp.
5. Divide the rice, teriyaki chicken, and vegetables between four meal prep boxes.
6. Sprinkle with green onions and sesame seeds, cool completely, then seal and refrigerate for up to 4 days.

Tip: Let the sauce bubble for a full minute before you take it off the heat — that is what gives it the thick, sticky coating instead of a thin drizzle.

9. Paneer and Vegetable Stir-Fry

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Golden cubes of paneer, crisp vegetables, and a light savoury sauce make this vegetarian stir-fry a fast favourite. It comes together in one pan and pairs perfectly with brown rice.

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4

Calories: Approx. 400 per serving | Protein: 20g per serving

Ingredients

• 14 oz paneer, cubed
• 3 cups mixed vegetables (such as bell pepper, broccoli, carrots, and green beans)
• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon garam masala
• 1/2 teaspoon turmeric
• 1/2 teaspoon chilli flakes (optional)
• 2 cups cooked brown rice, to serve
• 2 tablespoons chopped fresh coriander (cilantro)

Instructions

1. Heat half the olive oil in a large skillet or wok over medium-high heat and fry the paneer cubes for 2-3 minutes per side until golden. Remove and set aside.
2. Add the remaining oil to the pan and cook the onion for 3 minutes, then add the garlic and ginger and cook for 1 minute more.
3. Add the mixed vegetables and stir-fry for 4-5 minutes until tender-crisp.
4. Stir in the soy sauce, garam masala, turmeric, and chilli flakes, then return the paneer to the pan.
5. Toss everything together for 1-2 minutes so the paneer soaks up the spices.
6. Serve over brown rice and sprinkle with fresh coriander, or pack into containers once cooled.

Tip: Pat the paneer dry before frying — dry cubes brown much faster and stay firm instead of going soft in the pan.

10. Tuna Pasta Salad (High Protein)

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Cool, creamy, and ready in the time it takes to boil pasta, this tuna pasta salad is a no-reheat dinner for warm evenings or nights when you do not want to turn the oven on at all.

Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 4

Calories: Approx. 400 per serving | Protein: 35g per serving

Ingredients

• 8 oz short pasta, such as fusilli or penne
• 2 cans (5 oz each) tuna in water, drained
• 1 cup mixed vegetables, diced (such as cucumber, cherry tomatoes, and sweetcorn)
• 1/4 cup Italian dressing
• 1/4 cup plain Greek yoghurt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 red onion, finely diced
• 1/2 teaspoon garlic powder
• Salt and black pepper to taste
• 2 tablespoons chopped fresh parsley

Instructions

1. Cook the pasta in salted water according to the package directions until al dente, then drain, rinse under cold water, and let it cool.
2. While the pasta cools, whisk together the Italian dressing, Greek yoghurt, olive oil, lemon juice, and garlic powder in a large bowl.
3. Add the cooled pasta, tuna, mixed vegetables, and red onion to the bowl.
4. Toss gently until everything is evenly coated in the dressing.
5. Season with salt and pepper, sprinkle with parsley, and chill for at least 30 minutes before serving so the flavours meld.
6. Pack into containers and keep refrigerated for up to 3 days.

Tip: Rinsing the pasta stops it cooking and keeps it from clumping — essential for a pasta salad that stays light instead of stodgy.

11. Grilled Chicken with Couscous

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Light, lemony, and ready fast, this is the dinner to make when you want something fresh and simple. Fluffy couscous soaks up all the juices from the grilled chicken and vegetables.

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4

Calories: Approx. 360 per serving | Protein: 30g per serving

Ingredients

• 1 1/2 lbs boneless, skinless chicken breast
• 1 tablespoon olive oil, plus 1 teaspoon for the vegetables
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 1/2 cups couscous
• 1 1/2 cups boiling water or low-sodium chicken broth
• 2 cups mixed vegetables (such as zucchini, bell pepper, and cherry tomatoes)
• 1 lemon, zested and juiced
• 2 tablespoons chopped fresh parsley

Instructions

1. Season the chicken with garlic powder, oregano, salt, and pepper, then drizzle with 1 tablespoon olive oil.
2. Grill the chicken over medium-high heat (or in a grill pan) for 6-7 minutes per side until cooked through, then rest for 5 minutes and slice.
3. While the chicken rests, place the couscous in a bowl, pour over the boiling water or broth, cover, and leave for 5 minutes. Fluff with a fork.
4. Sauté the mixed vegetables in the remaining teaspoon of olive oil for 4-5 minutes until just tender.
5. Stir the lemon zest, lemon juice, and parsley through the couscous.
6. Divide the couscous, sliced chicken, and vegetables between four containers and cool before sealing.

Tip: Slice the chicken against the grain — it stays noticeably more tender, especially after a day or two in the fridge.

12. Shrimp and Rice Meal Prep Bowls

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Light, quick, and full of flavour, these shrimp bowls are perfect for nights when you want dinner on the table in fifteen minutes. The shrimp cook in minutes and the rice and vegetables do the rest.

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4

Calories: Approx. 320 per serving | Protein: 20g per serving

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon chilli flakes (optional)
• 2 cups cooked white rice
• 2 cups mixed vegetables (such as broccoli, carrots, and peas)
• 1 tablespoon lemon juice
• 2 green onions, sliced
• 1 tablespoon chopped fresh parsley

Instructions

1. Pat the shrimp dry and toss with garlic, smoked paprika, salt, pepper, and chilli flakes.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Cook the shrimp for 2 minutes per side until pink, opaque, and curled into a loose C shape, then remove from the pan.
4. In the same pan, sauté the mixed vegetables for 3-4 minutes until tender-crisp, then stir in the lemon juice.
5. Divide the rice, vegetables, and shrimp between four containers.
6. Top with green onions and parsley, cool completely, then seal and refrigerate for up to 3 days.

Tip: Shrimp go from perfect to rubbery in seconds, so take them off the heat as soon as they turn pink — they will finish cooking in the pan’s residual heat.

Meal prep does not have to mean eating the same boring bowl five nights in a row. With a few of these recipes in your fridge, dinner becomes the easiest part of the day — a proper, protein-packed meal that is already done before you even feel hungry. Start with the two or three that sound best to you this week, and add a new favourite each time you cook. Before long, you will have a rotation you actually look forward to, and weeknights will feel a whole lot calmer.

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