Ham, Egg & Cheese Protein Muffins
Meal-prep ham, egg and cheese protein muffins with eggs, egg whites, lean ham, reduced-fat cheese, spinach and peppers for a convenient protein-focused breakfast.
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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High-Protein Sausage Gravy Breakfast Bowls
Lean turkey sausage, eggs, crispy roasted potatoes and a lighter Greek-yogurt sausage gravy come together in a satisfying high-protein breakfast meal prep.
Blueberry Protein Baked Oatmeal
Prepare four Blueberry Protein Baked Oatmeal servings with rolled oats, blueberries, protein powder, Greek yogurt and cinnamon for an easy make-ahead breakfast.
Breakfast Burrito Protein Bowls
These tortilla-free Breakfast Burrito Protein Bowls combine eggs, egg whites, turkey sausage, roasted potatoes, peppers, salsa and cheese for four satisfying meal-prep breakfasts.
Protein Cinnamon Roll Baked Oats
Protein Cinnamon Roll Baked Oats combine rolled oats, vanilla protein powder, Greek yogurt and a cinnamon swirl under a creamy Greek-yogurt icing for four make-ahead breakfasts.
High-Protein Breakfast Pizza
Make four High-Protein Breakfast Pizzas with crisp flatbread, eggs, turkey sausage, reduced-fat cheese and colorful peppers—approximately 42–50 grams of protein each.
Lemon Pepper Tilapia & Potato Bowls
Bright, simple and protein-packed, these Lemon Pepper Tilapia & Potato Bowls combine flaky white fish, golden roasted baby potatoes and crisp-tender asparagus in four convenient meal-prep portions.
Shrimp Taco Protein Bowls
Chili-lime shrimp, cilantro-lime rice, black beans, corn, crunchy cabbage and salsa come together in four colorful high-protein meal-prep bowls.
Garlic Parmesan Shrimp Pasta
Tender shrimp, protein pasta and broccoli are coated in a lighter garlic-Parmesan sauce for four flavorful high-protein meal-prep portions.
Cajun Salmon Pasta Meal Prep
Cajun Salmon Pasta Meal Prep combines flaky seasoned salmon, protein pasta and spinach with a lighter Greek-yogurt cream sauce for four satisfying meals.