High-Protein Meal Prep for One
Cooking for one does not mean eating the same thing every day. These recipes have 25g+ protein, reheat well, and last 3+ days in the fridge — so you cook once and eat well for days.
Sample 3-Day Solo Plan
720 cal · 106g protein totalHerb Roasted Turkey Breast
Air Fryer Chicken Breast
Pan-Seared Tilapia with Asparagus
Combined Shopping List (15 items)
Shopping list is automatically combined from the 3 recipes above. Amounts reflect the sum across all recipes — adjust if you already have some items.
All Meal-Prep-Friendly Recipes
Herb Roasted Turkey Breast
Juicy herb-roasted turkey breast with garlic and rosemary. 180 calories, 28g protein per serving - the lean centerpiece for a lighter Thanksgiving.
Air Fryer Chicken Breast
Juicy seasoned air fryer chicken breast. 280 calories, 42g protein, perfect meal-prep staple.
Pan-Seared Tilapia with Asparagus
Light and flaky tilapia with tender-crisp asparagus. 260 calories, 36g protein, ready in 15 minutes.
Thai Grilled Chicken (Gai Yang)
Marinated Thai grilled chicken with lemongrass, garlic, and fish sauce. 280 calories, 36g protein, smoky and aromatic.
Chicken Vegetable Soup
Hearty chicken soup with carrots, celery, and spinach. Comforting at only 220 calories per bowl.
Middle Eastern Spiced Cod with Cumin and Paprika
Cod baked with a warm cumin, paprika, and coriander spice rub. 230 calories, 28g protein, a quick high-protein dinner.
Greek-Style Grilled Fish with Lemon and Oregano
Flaky white fish grilled with lemon, olive oil, and oregano. 250 calories, 30g protein, a light high-protein dinner.
Chicken Yakitori
Japanese grilled chicken skewers glazed in a sweet-savory tare sauce. Smoky and protein-rich at 240 calories.
Air Fryer Cod Bites
Crispy air fryer cod bites with lemon-herb seasoning. 260 calories, 30g protein, flaky and golden.
Thai Fish Curry (Gaeng Pa)
Spicy, herbaceous jungle curry with white fish and vegetables, no coconut milk. 250 calories, 28g protein, light and fiery.
Tandoori Chicken (Baked)
Yogurt-marinated tandoori chicken baked in the oven with smoky spices. 380 calories, 42g protein, charred and juicy.
Greek Tzatziki Chicken
Grilled chicken marinated in yogurt, garlic, and dill with a cool cucumber sauce. 350 calories, 38g protein, a high-protein dinner.
Frequently Asked Questions
What is meal prep for one?
Meal prep for one means cooking 2-3 portions of a recipe on one day, then storing the extras in the fridge for the next 2-3 days. It eliminates daily cooking decisions and ensures you always have a high-protein meal ready.
How do I scale recipes for one person?
Most of our recipes are already written for 1-2 servings. For meal prep, cook the recipe as written, eat one portion immediately, and refrigerate the rest in single-serving containers.
Will I get tired of eating the same thing?
That is why we recommend prepping 2-3 different recipes at a time and rotating them. The sample 3-day plan on this page shows how to combine three recipes for variety across the week.
Build your own plan
Use our meal prep planner to assign recipes to each day and get a combined shopping list.
Open Meal Prep Planner →