Protein meal prep is my go-to strategy to keep energy steady during the afternoon.
These are the protein meal prep recipes I make as a chef in midlife to keep me feeling good the second half of the day.
Getting myself organized on a Sunday has been the best gift I’ve given my future self for the week ahead. Food, flavor, meals, protein, fiber ALL mean something to me in this phase of my life.
Spending 2 hours making high protein lunch meal prep for the week ahead in my kitchen on a Sunday (or split Saturday/Sunday) has been a game-changer for me.
Planning ahead and getting organized has meant I’ve switched from scrambling in the day and buying loads of store-made meals to enjoying food that supports my energy and keeps it steady through the afternoon. As a busy mom in perimenopause, this has been key for as I used to experience a slump in the afternoon.
If you're hunting for more meal prep inspiration, check out my best breakfast for perimenopause article.
I’m not a medical practitioner, and this content is provided for informational purposes only. I strongly encourage anyone navigating perimenopause, menopause, PCOS or other health concerns to consult with a qualified healthcare professional before making significant diet or lifestyle changes.You can read my full disclaimer and credentials here.
Protein Meal Prep Recipes For Midlife Energy
These are the recipes I love making, no matter the season, to enjoy for lunch. While protein matters to me, I try to always pair it with loads of fibrous veggies and fruits. As far as protein meal prep ideas for busy women goes, this is my go-to selection.
Chicken-Based Recipes
These are my favorite protein lunch ideas with chicken:
Braised Chicken
I love this recipe because, aside from its classic French style flavors, it is batch friendly, freezes beautifully and is perfect alongside my favorite fiber-rich Rice and Quinoa.
Sheet Pan Chicken Thighs and Vegetables
Gosh I can’t stop making this and a few variations of it. If you’re like me, a one pan recipe is brilliant, but sometimes they can come out a little dry. This recipe is self-saucing and comes out juicy and delicious.
It has built-in fiber from the chickpeas and other veggies. I hold this up to 4 days in the fridge and it also works really well in containers.
High Protein Chicken Salad
When I see the weather is going to be hot in the upcoming forecast, I’ll add this to my meal prep plan. It’s lunch box friendly and doesn’t require any heating. You can pair it with lettuce cups or crackers.
Gluten Free Chicken Soup
As a cozy protein meal prep option, I love this hydrating and comforting gluten free chicken soup. Easy on my tummy and free from the fillers and thickeners in store bought soups, this freezer friendy soup is perfect for batch prep.
I love it because it gets topped with extra chicken for some body and a protein boost.
Seafood
When I'm prepping protein lunch recipes for week, I prefer to keep the fish-based lunches for days I'm home. This is just because of the cold-storage part. Here are my 3 favorite lunches to prep:
Asparagus and Salmon Frittata
This recipe works for breakfast or lunch! I love it as part of my high protein lunch meal prep plan. I’ve designed it so that it holds its shape when sliced so it’s neat and tidy to take with you or have at home.
Perfect with a salad like my chopped antipasto salad, it’s an easy 3 day prep option that gets cooked in one pan (yay!).
Fish with Mango Salsa
Ok so, salmon is on the more expensive side in South Africa so I don’t make this every week. I keep it as a protein meal prep option when I find salmon on special. I’ll often use other fish to make the recipe. What I love about this recipe is the mango in the salsa.
Typically, I try not to get high fructose fruits like mango on their own. Instead, I’ll include them like I have done with this recipe – with a protein and a vinegar based dressing and other savory ingredients.
Stuffed Tomatoes
My tuna stuffed tomatoes are perfectly portion controlled and protein packed. They take a little getting used to to make but if you want something a little elegant and cheffie, give these a go.
I used to make them at culinary school and I love the nostalgia of making them at home, now.
Red Meat High Protein Lunch Prep Ideas
Dive into these easy to make, protein loaded recipes with red meat. I try to choose grass fed, hormone free products in this category:
Best Juicy Gluten Free Burgers
Having a batch of frozen, homemade patties is such a win, friends. You’ve got to taste these. Being the little chef that I am, I’ve enriched them with loads of delicious flavors and add-ins to boost their fiber content and make them incredibly delicious. They come out juicy but hold their shape so well.
I love them in a gluten free bun or as part of a bowl. They’re a great way to portion protein, too. I always partner mine with a large salad with a variety of veggies.
Cheese Burger Bowl
Similar to the gluten free burger but without the bun and loads of additional salady bits and cheese. I adore this burger bowl and can't get enough of it.
Easy Bobotie Recipe
Ok so, as a South African who studied in Cape Town and lived there for 10 years, I can’t do life without a bit of bobotie now and then. This is comfort meal prep if I’ve ever had it and I love how beautifully protein dense it is.
I make mine with ostrich minced meat for its high quality protein but it’s delicious with beef or a blend of red meats. If you’re after protein lunch ideas that freeze well, this is a great one. I’ll typically pair it with a chopped salad and my rice & quinoa.
Other
The only non-animal based recipe I make for lunch right now is this labneh toast:
Labneh Toast
Ok so, meal prep my homemade labneh and you’ll have a quick assembly, high protein lunch meal option for the week. Yummy with smoked salmon, veggies, sliced tomato, sprouts and creamy avo. It’s an easy, go-to for me.
My 5-Day Protein Lunch Plan: An Example (Family of 4)
Note my recipes are designed, generally, for a family of 4 so keep that in mind. My kids take meals to school, as does my husband, which makes my protein meal prep efficient for the whole home.
| Day | Lunch | Add-On / Pairing | Why It Works |
| Monday | Sheet Pan Chicken Thighs & Veg | no sides needed | Protein + fiber + built-in veg. Reheats beautifully. |
| Tuesday | High Protein Chicken Salad | Stuffed Tomato | No reheating needed. Great for busy afternoons. |
| Wednesday | Asparagus & Salmon Frittata | Simple side salad | Balanced fats + protein for steady energy. |
| Thursday | Easy Bobotie | Rice and Quinoa | Comfort meal that holds well and freezes. |
| Friday | Gluten-Free Burger Bowl OR Cheeseburger Bowl | no sides needed | Use prepped patties for quick assembly. |
Meal Prep Tips That Actually Save Time
To get a good meal plan practise together, I like to prepare components rather than full meals and I’ll store the elements separately. This keeps everything fresh and makes the meal components more interchangeable.
I don’t have the greatest memory, so I always label the items with dates so that I don’t lose the plot. There’s a lot in my fridge and freezer at one time. I try to work with items that can keep for a minimum of 3 to 4 days in the fridge.
Here’s what I make in a 90 minute session dedicated only to lunch prep. Remember that a lot of lunch prep can become dinner so, if my midweek schedule changes (maybe I have a meeting at a restaurant etc), I’ll just use that item in my dinner plan.
| Time Block | What to do | Protein Meal Prep Recipe | Why it works |
| 0–10 min | Preheat the oven. Start rice and quinoa on stovetop. | Rice and Quinoa | Grains cook while you prep everything else. |
| 10–20 min | Season and tray up sheet pan chicken + vegetables. Place in oven. | Sheet Pan Chicken Thighs & Veg | Hands-off protein + fiber base. |
| 20–30 min | Mix and assemble bobotie. Place in oven (if making this week). | Easy Bobotie | Batch-friendly, freezer-ready protein. |
| 30–45 min | Mix High Protein Chicken Salad. Refrigerate. | High Protein Chicken Salad | No-reheat option for busy days. |
| 45–55 min | Prep burger patties (cook or freeze raw). | Gluten-Free Burger Bowl OR Cheeseburger Bowl | Flexible protein for bowls or wraps. |
| 55–70 min | Bake asparagus & salmon frittata. | Asparagus & Salmon Frittata | Breakfast or lunch option. |
| 70–90 min | Chop greens, wash herbs, prep stuffed tomatoes. | Stuffed Tomato + Add-ons | Makes assembly fast during week. |
| Extra time | Cool, portion, and store components separately. Label with dates. | All | Keeps meals fresh and prevents sogginess. |
How to Store Protein Meal Prep for the Week
| Component | Store How | Fridge Life | Freezer Friendly? |
| Cooked chicken | Airtight glass container | 3–4 days | Yes |
| Rice and quinoa | Separate sealed container | 4 days | Yes |
| Bobotie | Portion into containers | 3–4 days | Yes |
| Chicken Salad | Sealed container (dressing separate if possible) | 3 days | Yes |
| Frittata | Sliced, layered with parchment | 3 days | Yes |
| Burger Patties | Cooked or raw | 3–4 days | Yes |
| Stuffed Tomatoes | Covered container | 2–3 days | No |
Want more meals designed for midlife energy ? Check out our full Eating for Perimenopause article.
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