I’ve done my calculations, and I need to eat around 150g of protein per day to burn my fat but keep the muscle. So, I’ve assembled a list of very easy high protein meals for this summer.

All of these high protein meals are at least 40g in protein, which means it makes it much easier to hit that 150g of protein a day, which usually is quite hard.

So, if you’re building that strength, these easy but delicious summer high-protein meals will help you reach your goals.

1. Bang Bang Chicken Bowls

Source: allnutritious.com

I made this once, and it went straight onto my repeat list; that’s how much the family loved it. It’s quick to pull together, packed with protein, and feels like a takeout treat without leaving the house.

Tender bites of chicken are coated in a sweet-and-spicy bang bang sauce, then served over fluffy rice with crisp, colorful vegetables.

Finish with avocado slices, sesame seeds, and a squeeze of lime for a fresh, Asian-inspired touch.

• Calories: 650
• Fats: 28.4g
• Protein: 46.8g
• Carbs: 60.8g

2. Crockpot Sesame Chicken

Source: allnutritious.com

Set-it-and-forget-it recipes are my savior on busy days.

Here’s a delicious dish of tender shredded chicken, toasted sesame seeds, and fresh scallions, all in a sticky sauce that brings Chinese takeout vibes in a healthy way.

It only takes a few minutes to prep, and your crockpot does the heavy lifting while you enjoy some me-time.

Per Serving:

• Calories: 405
• Fats: 14.8g
• Protein: 45.2g
• Carbs: 20.6g

3. One Pan Balsamic Chicken

Source: allnutritious.com

Complex, rich, aromatic flavors, simple steps, and a plate that’s always empty. If you don’t feel like cooking but want a delicious upmarket meal, try my one pan Balsamic chicken.

Imagine biting into a tender chicken breast that’s infused with the rich, tangy flavor of balsamic vinegar, topped with mozzarella and juicy grape tomatoes. Add even more fine-dining appeal with a side of garlic mashed potatoes or steamed asparagus.

Per Serving:

• Calories: 608
• Fats: 30g
• Protein: 63g
• Carbs: 19g
• Fiber: 1.5g
• Sugar: 14g

4. Mexican Meal Prep Bowls with Cauliflower Rice

Source: allnutritious.com

Enjoy a fiesta in your mouth with this low-carb Mexican meal prep! It’s a meal prep masterpiece that’ll have your taste buds doing the salsa.

Packed with vibrant flavors, lean proteins, and fresh veggies, this dish is a delicious and healthy twist on your favorite Mexican classics.

Check out these other tasty keto cauliflower recipes!

Per Serving:

• Calories: 406
• Fats: 17g
• Protein: 48g
• Net Carbs: 9g

5. Greek Chicken with Lemon Rice and Tomatoes

Source: allnutritious.com

Here’s a flavorful midweek escape when everyone needs a boost.

My fabulous Greek chicken with lemon rice and tomatoes brings the flavors of the Mediterranean right into your kitchen, without any air tickets.

Enjoy a dish of juicy, seasoned chicken, zesty lemon-infused rice, fresh vegetables, and creamy feta cheese.

Per Serving:

• Calories: 660
• Fats: 29g
• Protein: 53g
• Carbs: 48g

6. Sheet Pan Chicken Fajitas

If you have been here before, you’ll know how much I LUV fajitas but don’t want to spend the time and deal with the mess of cleaning up skillets and pans.

The solution – my sheet pan chicken fajitas, made in one pan, quick and easy, and designed to fill your kitchen with the tempting aromas of chili, cumin, and garlic.

Serve it scooped into corn shells and topped with sour cream, grated cheese, guacamole, or salsa.

Per Serving:

• Calories: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g

7. Chicken Salad Meal Prep

Source: allnutritious.com

Kicking things off with a classic!

This easy-to-make chicken salad meal prep perfectly balances protein and veggies. Grilled chicken breasts pair with crisp vegetables like cucumber, cherry tomatoes, and bell peppers.

Tossed in a light dressing, this high protein salad ensures a flavorful and nutritious lunch. Customize to your heart’s content!

Per Serving:

• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g

8. Crockpot Pesto Chicken

Source: allnutritious.com

Who knew healthy and hearty could be this hands-off? My crockpot pesto chicken is simple, flavorful and uses only 8 ingredients (including salt and pepper).

Think – a delicious combo of tender chicken breasts, Roma tomatoes, Italian seasoning, Parmesan cheese, and of course – pesto! Serve it with brown rice, roasted veggies, mashed potatoes, or a green salad.

Per Serving:

• Calories: 622
• Fats:
• Protein: 60g
• Carbs: 11g
• Fiber: 2.7g
• Sugar: 5.5g

9. Lemon Chicken with Veggies

Source: allnutritious.com

Bring a burst of citrusy freshness to your meal prep with this lemon chicken and veggies recipe.

The tangy lemon-infused chicken paired with a colorful array of vegetables creates a dish that’s as pleasing to the eyes as it is to the palate. Simple to make and a treat for your taste buds!

Check out these other macro-friendly meal prep recipes!

Per Serving:

• Calories: 500
• Fats: 23g
• Protein: 40g
• Carbs: 35g
• Fiber: 7.3g
• Sugar: 11g

10. Dump and Bake Chicken Tzatziki and Rice

This dump-and-bake recipe is a mix of bright lemon, savory herbs, and creamy tzatziki to create a delicious one-pan meal. It’s high protein (48 grams per serving) and gluten-free.

Per Serving:

• Calories: 520
• Fats: 17.9g
• Protein: 48.2g
• Carbs: 40.6g
• Fiber: 3.4g
• Sugar: 6.1g

11. Fajita Chicken Casserole

Tired of the same dinner options? I get you!

When I need something quick and delicious, I rely on this fajita chicken casserole.

Tender chicken, vibrant bell peppers, and gooey mozzarella make this a household favorite. It’s gluten-free, low-carb, and easily modified for dietary needs.

Minimal prep, one dish, maximum flavor.

Per Serving:

• Calories: 363
• Fats: 13g
• Protein: 49g
• Carbs: 10g
• Fiber: 2.5g

12. Sweet Chilli Chicken Sheet Pan Dinner

Love sweet chilli sauce? Make this sweet chilli chicken sheet pan dinner – sweet, flavorful, yummy, and full of greens! Gluten-free and dairy-free.

A sheet pan full of flavor is coming your way! Full of chilli, lime, ginger, and garlic, this chicken dish will be a winner.

Per Serving:

• Calories: 483
• Fats: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g

13. Baked Shrimp and Broccoli Foil Packs

Perfectly seasoned shrimp and tender broccoli cooked together in convenient foil packets. High-protein, Paleo, gluten-free, and dairy-free for easy weeknight meals.

My go-to solution for busy days when I need quick meal prep options! These baked foil packets require minimal effort but deliver maximum flavor – ideal for hectic weeknights or relaxed weekends.

Each serving combines perfectly cooked broccoli with expertly seasoned shrimp, enhanced by aromatic garlic, bright lemon, and carefully balanced spices that create a restaurant-quality experience with zero cleanup hassle.

Per Serving:

• Calories: 385
• Fats: 15g
• Protein: 40g
• Carbs: 27g
• Fiber: 8.9g
• Sugar: 5.8g

14. Salsa Fresca Chicken Bake

If you love Mexican flavors but want the protein and not the carbs, this is it. This salsa fresca chicken is so delicious, bold, flavorful yet has only 377 kcal per serving and 58g of protein.

It’s super easy to make and absolutely packed with a ton of protein! If you want to hit those macros and feel fuller with fewer calories, this is the meal to make.

Per Serving:

• Calories: 377
• Fats: 11g
• Protein: 58g
• Carbs: 10g
• Fiber: 2.2g
• Sugar: 4g

15. Hawaiian Chicken Sheet Pan

With chunks of juicy chicken, colorful bell peppers, sweet pineapple, and a hint of tangy Hawaiian BBQ sauce, this dish is the perfect balance between sweet, savory, and smoky.

Per Serving:

• Calories: 399
• Fats: 11.7g
• Protein: 43.05g
• Carbs: 24g
• Fiber: 4.2g
• Sugar: 18g

16. Baked Caesar Chicken

Let’s get cooking with a dish that combines comfort and elegance in every bite. It’s a tasty treat of tender, juicy chicken breast topped with tangy Caesar dressing, gooey parmesan, and a crispy crouton crust.

Best of all, it’s a lazy-to-make dish all in one casserole, so it won’t require a whole lot of cleaning.

My baked Caesar chicken is great on its own, but even better served with a side of roasted veggies, avocado salad, or garlic breadsticks.

Per Serving:

• Calories: 471
• Fats: 25g
• Protein: 51g
• Carbs: 6.6g
• Fiber: 0.5g
• Sugar: 1.1g

17. Hawaiian Pizza Chicken Bowls

This Hawaiian pizza chicken meal prep is a blend of savory, sweet, and tangy. An amazing high-protein meal prep with 57g protein that’s also gluten-free.

Per Serving:

• Calories: 446
• Fats: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6g
• Sugar: 9g

18. Cajun Chicken With Sweet Peppers

If you want something that’s very simple to make, we’re talking when you don’t even have the cooking skills, this is it. The one-pan meal punches with flavor yet requires minimal prep.

Made in one pan and simply requires an oven. Now, that’s the kind of dinner I can eat over and over again. Especially when I’m busy.

Per Serving:

• Calories: 521
• Fats: 30g
• Protein: 51g
• Carbs: 11g
• Fiber: 2.1g
• Sugar: 5.5g

19. Baked Pesto Mozzarella Chicken

If there’s anything I know from years of seeking healthy, lazy meals, it’s that ovens are your friend. This simple mozzarella bake is a great way to prepare some lean chicken breasts!

Best of all, the pesto helps turn this into an Italian treasure.

Per Serving:

• Calories: 549
• Fats: 31g
• Protein: 57g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 3.7g

20. Chicken Mozzarella Bake

First thing’s first, let’s address one of the finer things in life: mozzarella. A good old-fashioned mozzarella and chicken bake is our first stop on the list. Why? Because it’s comfort in a dish.

Cheesy, rich with tomatoes, and packed with lean protein, there’s really nothing better than this on a lazy night in.

Per Serving:

• Calories: 395
• Fats: 18g
• Protein: 50g
• Carbs: 6.2g
• Fiber: 1.3g
• Sugar: 2.1g

21. Pineapple BBQ Chicken with Bacon

This is a perfect recipe to make if you’re really not much of a cook or just feeling extra lazy. All made just in one pan with minimal prep time.

For me, personally, pineapple and meat is my favorite combination for a dish, so if you’re like me, you’re absolutely going to love this no matter how good or bad of a cook you are!

Per Serving:

• Calories: 465
• Fats: 15g
• Protein: 45g
• Carbs: 36g
• Fiber: 1.5g
• Sugar: 28g