Chicken Caesar Protein Wraps
Chicken breast, romaine and Parmesan with a lighter Greek-yogurt Caesar dressing in high-protein wraps. Four fresh meal-prep servings.
Meal Preps
Discover simple, high-protein meal prep recipes designed to support your fitness goals without sacrificing flavor. From protein-packed breakfasts and homemade protein bars to healthy lunches, dinners, snacks, and desserts, these recipes make it easier to stay prepared and consistent.
Whether your goal is building muscle, managing calories, increasing protein intake, or supporting an active lifestyle, CIWO Meal Preps provides practical recipes with easy-to-follow ingredients, preparation instructions, and estimated nutrition information.
Perfect for busy schedules, travel, workdays, and anyone who wants convenient fitness-focused meals ready when hunger hits.
Prep it. Pack it. Stay on track.
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Healthy General Tso’s Chicken Bowls
Crispy air-fried chicken, rice and broccoli with a lighter sweet-spicy General Tso’s sauce. Four make-ahead bowls with storage tips and nutrition estimates.
High-Protein Chicken Cordon Bleu Bowls
Meal-prep chicken cordon bleu bowls with chicken breast, lean ham, reduced-fat Swiss, roasted potatoes and a lighter Dijon cream sauce. Four protein-rich servings.
High-Protein Baked Ziti: Turkey & Cottage Cheese Meal Prep
A make-ahead baked ziti with protein pasta, lean ground turkey, marinara, cottage cheese and mozzarella. Eight portions with easy prep, storage and reheating instructions.
Chicken Broccoli Cheddar Rice Bowls: High-Protein Meal Prep
Chicken breast, rice and broccoli topped with a lighter creamy cheddar sauce. Make four protein-focused meal-prep bowls with easy storage and reheating tips.
High-Protein Taco Mac & Cheese Meal Prep
Make high-protein Taco Mac & Cheese with lean ground turkey or beef, protein pasta, tomatoes, taco seasoning and a lighter creamy cheese sauce.
Buffalo Chicken Mac & Cheese: High-Protein Meal Prep
High-protein Buffalo Chicken Mac & Cheese with chicken breast, protein pasta, buffalo sauce and a lighter creamy cheese sauce.
High-Protein Chicken Pot Pie Bowls
Chicken breast, potatoes, peas and carrots in a lighter creamy gravy make these high-protein chicken pot pie bowls an easy comfort-food meal prep.
High-Protein Breakfast Crunchwraps
High-protein breakfast crunchwraps with eggs, egg whites, turkey sausage, potatoes, cheese and salsa in a high-protein tortilla.
Apple Cinnamon Protein Oatmeal Bake
Make this apple cinnamon protein oatmeal bake with oats, apples, protein powder, cinnamon and Greek yogurt for a warm, convenient make-ahead breakfast.