Protein plays a major role in any fitness-focused diet—it helps rebuild muscle, keeps you full longer, and supports a healthy metabolism. Whether you’re aiming to bulk up or stay lean, hitting your protein goals consistently is key to seeing results and feeling your best.
With a packed schedule, prepping your meals ahead of time can be a game-changer. It takes the stress out of eating clean and helps you avoid last-minute takeout. In this guide, we’re using MyProtein US products to simplify your high-protein meal prep, so you can stay on track without spending hours in the kitchen.
Built by Protein: Why It’s Non-Negotiable
Protein isn’t just for lifters or bodybuilders—it’s an essential part of every balanced diet. Whether you want to build lean muscle, lose fat, or stay energized through the day, getting enough protein can help you reach those goals faster and more efficiently. It supports nearly every system in your body, making it a key player in any fitness-focused lifestyle.
Muscle Growth and Recovery
After an intense workout, your muscles go through small tears that need to be repaired in order to grow. Protein provides the amino acids required to rebuild this muscle tissue stronger than before. It’s also crucial for recovery, helping reduce soreness and improving how quickly you can get back to training. Fast-absorbing options like MyProtein Impact Whey Protein are ideal for post-workout nutrition, giving your body what it needs when it needs it most.
Weight Management and Satiety
Protein can also support your fat loss efforts. It helps you feel full for longer, reduces cravings, and stabilizes blood sugar levels. A diet higher in protein has been shown to help people reduce overall calorie intake while preserving lean muscle mass. Swapping carb-heavy snacks for MyProtein Protein Bars or Protein Cookies is a practical way to stick to your macros while enjoying convenient, satisfying food.
Energy and Performance
Protein isn’t just about muscles—it supports energy, hormone function, and overall performance. It helps you stay mentally sharp and physically strong, especially when you’re training regularly. For athletes and active individuals, it plays a vital role in endurance, recovery, and focus.
How Much Do You Really Need?
The amount of protein you need each day depends on your body weight, activity level, and goals. For general health and wellness, aim for around 0.8 to 1.0 grams of protein per kilogram of body weight. If your goal is fat loss or leaning out, increase that to 1.2 to 1.6 grams per kilogram. For muscle gain and strength, target between 1.6 and 2.2 grams per kilogram. Endurance athletes should stay within the range of 1.2 to 1.4 grams per kilogram. For example, someone who weighs 70 kilograms (or 154 pounds) and is focused on building muscle should aim for 112 to 154 grams of protein per day.
Protein isn’t a one-size-fits-all solution, but it is a cornerstone of better performance, recovery, and nutrition. With high-quality options from MyProtein US, getting the right amount of protein can be simple, effective, and easy to maintain—whether you're prepping for the gym or just the week ahead.
Power Prep Pantry: Must-Have MyProtein Staples
A successful high-protein meal prep starts with the right ingredients—and keeping your kitchen stocked with reliable go-to products can make all the difference. These MyProtein US essentials are versatile, convenient, and designed to support your nutrition goals with minimal fuss.
Impact Whey Protein
This is the foundation of any protein-focused routine. With 18 to 21 grams of high-quality protein per serving, minimal sugar, and almost no fat, Impact Whey Protein is flexible enough to blend into post-workout shakes, stir into Greek yogurt, or add to baked goods like pancakes or muffins. It comes in over 20 flavors—including Chocolate Brownie, Salted Caramel, and a neutral Unflavored option for cooking—so there’s something for every taste. As a fast-absorbing formula, it’s especially effective when used after training to kickstart recovery.
Protein Pancake Mix
For busy mornings or weekend meal preps, Protein Pancake Mix offers a quick and filling solution. Each serving delivers up to 34 grams of protein from a blend of whey, milk, and egg proteins. Just add water and cook—no extra measuring or mixing needed. Use it to make traditional pancakes, waffles, or crepes, and freeze extras for grab-and-go breakfasts during the week. Flavor options include Golden Syrup, Maple, and Chocolate, offering a delicious upgrade to your morning routine.
Protein Bars and Snacks
When you’re short on time but need to hit your macros, MyProtein’s snacks come in handy. Their bars offer up to 20 grams of protein each and are perfect for keeping in your gym bag, at your desk, or in the car. They also work as a satisfying pre- or post-workout snack, or even as a topping crumbled over yogurt. Popular options include the Layered Protein Bar with a rich, indulgent texture, the fudgy Protein Brownie, and light Crispy Wafers that deliver crunch without the sugar crash. They help curb cravings and support your daily protein needs.
Protein Pasta and Rice
These high-protein alternatives to traditional carbs are made from ingredients like pea protein or soy flour and offer a more balanced meal base. They’re ideal for tossing with lean proteins and veggies or pairing with sauces like pesto or tomato. Use them in meal prep bowls, pasta bakes, or as a lower-carb option for lunch or dinner. Compared to standard pasta and rice, they’re typically lower in carbs and higher in fiber—making them a smart choice for anyone managing macros.
FlavDrops
Flavor doesn’t have to come with sugar or calories. MyProtein FlavDrops are zero-calorie liquid flavorings that easily enhance protein shakes, oats, coffee, or yogurt. A few drops transform plain foods without adding artificial ingredients or sweeteners. They also work well in baking or homemade protein snacks. Available in flavors like Vanilla, Chocolate, Toffee, Strawberry, and Banana, these drops add variety and taste to your meal prep while keeping everything clean and macro-friendly.
These pantry staples take the stress out of meal planning and make it easier to stay on track, no matter your schedule. With the right tools from MyProtein US, every meal can be both high in protein and full of flavor.
5 Easy High-Protein Meal Prep Recipes
Cinnamon Cereal Protein Pancake with Turkey Bacon
Servings: 1 Prep Time: 10 minutes Cook Time: 7 minutes
Calories: 470 Protein: 54g Carbs: 34g Fat: 13g
Start your day strong with this high-protein breakfast that combines the comfort of pancakes with the power of Cinnamon Cereal Impact Whey Protein. It’s quick, satisfying, and delivers an impressive 54 grams of protein in one meal.
In a mixing bowl, combine 1/4 cup of Kodiak pancake mix with 1 scoop of Cinnamon Cereal Impact Whey Protein. Crack in one egg and add a splash of water—just enough to stir everything into a smooth, gooey batter. Meanwhile, heat two pans over medium heat and spray both with avocado oil. One pan is for the pancakes, the other for two strips of turkey bacon.
Pour your pancake batter into one pan and top with a handful of fresh blueberries. Cover the pan and let it cook for a few minutes. As the pancake starts to firm up and bubble, flip it and cook the other side until golden. At the same time, let the turkey bacon crisp up in the other pan.
Once everything’s ready, plate your pancake and bacon. Drizzle with sugar-free syrup and finish with a dollop of whipped cream if you’d like. This balanced breakfast is ideal for muscle recovery, energy, and taste—no compromises.
Gold Overnight Protein Wheat Bisks
Servings: 2 Prep Time: 10 minutes Chill Time: Overnight
Calories: 369 Protein: 29g Carbs: 47g Fat: 6g
This overnight breakfast combines indulgent flavor with high-protein performance—perfect for fueling your morning without cooking. Start by breaking up four wheat bisks (about 80g total) and dividing them evenly between two bowls or airtight containers. Add 10g of sugar and 100ml of boiling water to each, then press down with the back of a spoon to form a soft, smooth base. Set them aside to absorb and soften.
In a separate bowl, stir together 320g of salted caramel yogurt and 20g of White Chocolate Peppermint Impact Whey Protein until the mixture is creamy and lump-free. Spoon the protein yogurt evenly over each wheat bisk base.
To finish, crush 12g of chocolate malt balls and a 19g snack pack of mini vanilla sandwich cookies using a sandwich bag and a rolling pin (or simply your hands). Sprinkle the crushed mix on top for a sweet, crunchy layer. Seal the containers or cover the bowls, then refrigerate overnight. By morning, you’ll have a chilled, layered breakfast that feels like dessert but fuels like a performance meal. Enjoy right away or store for up to three days.
Stuffed Chicken Roll-Ups
Servings: 2 Prep Time: 15 minutes Cook Time: 35 minutes
Calories: 576 Protein: 58g Carbs: 56g Fat: 14g
These stuffed chicken roll-ups are a flavorful, high-protein twist on classic baked chicken—perfect for meal prep or a balanced dinner. Begin by preheating your oven to 400°F. Take two large chicken breasts and butterfly them so you can open each into two connected halves. Place them on a chopping board, cover with cling film, and gently flatten with a rolling pin until evenly thin.
Season the chicken with onion powder, mixed herbs, salt, and pepper. Then, layer your fillings like you would a pizza—start with a few sundried tomatoes, add a handful of baby spinach, and sprinkle with grated low-fat cheddar (around 60g total). Roll each chicken breast tightly from one end to the other, securing both ends with toothpicks to hold everything together.
Next, roll the chicken rolls in golden breadcrumbs to coat them evenly. Give them a quick spray with low-calorie cooking spray and place them on a lined baking tray. Bake for about 35 minutes until golden and fully cooked through. Once cooled slightly, remove the toothpicks and slice into rounds. Serve with a crisp salad, roasted vegetables, or even sweet potato wedges for a more satisfying plate. This dish delivers flavor, texture, and lean protein—no compromise needed.
Fajita Cake
Servings: 4 Prep Time: 15 minutes Cook Time: 20 minutes
Calories: 294 Protein: 31g Carbs: 19g Fat: 9g
This savory fajita cake layers all the bold flavors of your favorite Tex-Mex dish into one easy-to-slice, high-protein meal. Start by preheating your oven to 360°F and lining a large round baking tin with parchment paper. In a non-stick frying pan, heat one tablespoon of olive oil over medium heat, then add sliced chicken breasts. Cook until the chicken turns white throughout, then add sliced onions and peppers. After 2–3 minutes of softening, stir in the fajita seasoning and let everything cook together for another 2–3 minutes until the flavor coats every bite.
To assemble, place one tortilla wrap at the bottom of your lined tin. Add a third of the chicken mixture, spread it evenly, and top with a third of the grated low-fat mozzarella. Repeat the layering process two more times, finishing with a final tortilla wrap to seal the stack. Press everything down firmly with your hands, cover the tin with foil, and bake for 15–20 minutes until heated through and the cheese is melted.
Once baked, carefully remove the fajita cake by placing a plate on top of the tin and flipping it upside down—use oven gloves to stay safe. Slice into wedges and serve warm with salsa, sour cream, and fresh coriander. Each serving delivers 31 grams of protein with just 294 calories, making this dish both flavorful and macro-friendly.
Chili-Stuffed Potato Cakes
Servings: 6 Prep Time: 20 minutes Cook Time: 30 minutes
Calories: 286 Protein: 15g Carbs: 28g Fat: 12g
These chili-stuffed potato cakes are a comforting, high-flavor meal with a satisfying protein kick—ideal for lunch, dinner, or even post-workout recovery. Start by preheating your oven to 400°F. After boiling and draining 800g of white potatoes, mash them in a large bowl with two tablespoons of butter, seasoning generously with salt and pepper. Stir in chopped parsley, spring onions, chili flakes, cornflour, and whole-wheat flour until the mixture is smooth and cohesive.
Divide the potato mixture into six equal portions, shaping each into a ball. Before flattening them into bases, pinch off a small amount from each to reserve for the top layer. Flatten the potato balls into discs, then spoon some chili con carne into the center of each. Sprinkle over grated low-fat cheddar, then cover each cake with the reserved potato mix and seal the edges to form complete patties.
Heat one tablespoon of MCT oil in a large frying pan over medium heat. Fry each cake for 5–7 minutes per side, or until crisp and golden brown. Once seared, transfer them to a baking tray and bake for another 20–25 minutes to heat through and firm up the texture. With 15 grams of protein per serving and plenty of fiber and flavor, these loaded potato cakes are a filling, satisfying option that feels like comfort food, with none of the regret.
Building a week’s worth of protein-rich meals is easier than you think—especially when you have the right ingredients and a clear plan. With a few smart staples from MyProtein US and simple prep strategies, you can fuel your body with meals that support your goals—without sacrificing flavor or convenience. Whether you're building muscle, managing weight, or just staying consistent, meal prep gives you the edge. Stick to the basics, keep your pantry stocked, and make protein work for you every day.
