High-protein eating doesn’t have to mean bland chicken and protein shakes. These four easy breakfast meal prep recipes combine sweet and savoury flavours with over 28g of protein per serving. Perfect for muscle recovery, fat loss, and busy schedules, they’re low in sugar, simple to prepare, and genuinely delicious.
The Best High-Protein Meal Prep Recipes (Low Sugar & Easy to Make)
When people think of high-protein meals, they often imagine plain chicken, dry protein shakes, or boring meal prep containers. The truth is that hitting your protein goals doesn’t have to mean sacrificing flavour.
Whether you’re building muscle, supporting fat loss, or simply trying to stay fuller for longer, these high-protein recipes deliver both nutrition and taste. Better yet, they’re low in added sugar, easy to prepare ahead of time, and perfect for busy lifestyles.
Here are four high-protein recipes that bring bold sweet and savoury flavours to your week.
Cinnamon Roll Protein Overnight Oats
Sweet, creamy, and tastes like dessert for breakfast.
This overnight oats recipe delivers the comforting flavour of a cinnamon roll while packing over 30g of protein per serving.
Ingredients
- ½ cup rolled oats
- 1 scoop vanilla protein powder
- ¾ cup unsweetened almond milk
- ½ cup Greek yogurt
- 1 tsp cinnamon
- 1 tsp chia seeds
- ½ tsp vanilla extract
For the Protein Glaze
- 2 tbsp Greek yogurt
- 1 tsp vanilla protein powder
- Splash of almond milk
Instructions
- Mix all overnight oat ingredients in a jar or container.
- Refrigerate overnight.
- Stir together glaze ingredients and drizzle over oats before serving.
Nutrition (Approx.)
- Calories: 340
- Protein: 32g
- Carbohydrates: 34g
- Fat: 7g
Buffalo Ranch Chicken Protein Wraps
Spicy, creamy, and perfect for grab-and-go lunches.
These wraps are meal-prep friendly and loaded with lean protein while delivering restaurant-quality flavour.
Ingredients
- 2 cups shredded cooked chicken breast
- 2 tbsp buffalo sauce
- 2 tbsp Greek yogurt
- 1 tsp ranch seasoning
- 4 high-protein wraps
- Shredded lettuce
- Diced cucumber
- Sliced red onion
Instructions
- Combine chicken, buffalo sauce, Greek yogurt, and ranch seasoning.
- Divide mixture between wraps.
- Add vegetables and roll tightly.
- Store in meal prep containers for up to 3 days.
Nutrition (Approx. Per Wrap)
- Calories: 320
- Protein: 35g
- Carbohydrates: 20g
- Fat: 8g
Chocolate Peanut Butter Protein Chia Pudding
Rich, indulgent, and packed with protein.
If you’re craving something sweet, this make-ahead pudding feels like a treat while supporting your nutrition goals.
Ingredients
- 1 cup unsweetened almond milk
- 1 scoop chocolate protein powder
- 3 tbsp chia seeds
- 1 tbsp natural peanut butter
- 1 tsp cocoa powder
Instructions
- Whisk all ingredients together until smooth.
- Refrigerate for at least 4 hours or overnight.
- Stir before serving.
Nutrition (Approx.)
- Calories: 330
- Protein: 28g
- Carbohydrates: 12g
- Fat: 13g
Mediterranean Cottage Cheese Power Bowl
Fresh, savoury, and incredibly filling.
Cottage cheese has made a comeback for good reason. It’s affordable, versatile, and packed with high-quality protein.
Ingredients
- 1 cup low-fat cottage cheese
- ½ cup diced cucumber
- ½ cup cherry tomatoes
- 2 tbsp chopped olives
- 1 tbsp crumbled feta
- Fresh parsley
- Black pepper
- Squeeze of lemon juice
Instructions
- Add cottage cheese to a bowl.
- Top with vegetables, olives, feta, and parsley.
- Finish with lemon juice and black pepper.
Nutrition (Approx.)
- Calories: 260
- Protein: 30g
- Carbohydrates: 10g
- Fat: 9g
Take our 12 week body transformation challenge and dial in your nutrition.
Building a high-protein diet doesn’t have to mean eating the same meals every day. By combining quality protein sources with bold sweet and savoury flavours, you can stay consistent with your nutrition goals while actually enjoying what you eat.
These recipes are simple, low in added sugar, meal-prep friendly, and designed to help you fuel your workouts, support recovery, and stay satisfied throughout the day.
At Bravus Fitness, we believe that sustainable nutrition is about finding meals you genuinely look forward to eating. Start with one of these recipes this week and discover how enjoyable high-protein eating can be.
If nutrition is something you struggle with, you need to take our 12 week body transformation challenge. Within this program we dial into nutrition, teach you how to create your own meals, how to track macros, how to eat out and live your life while still staying on track with your health and fitness goals. If this sounds like something you need, book a consultation below to see if it’s a good fit. Or head to the challenge page and read through what’s included.