Shrimp Teriyaki Rice Bowls
These Shrimp Teriyaki Rice Bowls combine juicy shrimp, jasmine rice, broccoli and carrots with a lighter homemade glaze for four colorful, high-protein meals.
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.
✈️ Checked In. Worked Out.
Fitness doesn’t take a vacation.
Blackened Salmon Sweet Potato Bowls
Blackened salmon, roasted sweet potatoes and broccoli are finished with a creamy lemon-Greek-yogurt sauce for four satisfying, high-protein meal-prep bowls.
Mexican Beef & Potato Bowls
Seasoned lean beef, roasted potatoes, corn, black beans, salsa and avocado create four colorful, protein-packed meal-prep bowls.
Garlic Parmesan Steak & Rice Bowls
Juicy garlic-Parmesan steak, seasoned rice and roasted broccoli come together in four satisfying, high-protein meal-prep bowls.
Cheeseburger Mac Protein Bowls
These Cheeseburger Mac Protein Bowls combine lean ground beef, protein pasta, tomatoes, reduced-fat cheddar and burger-inspired seasonings for four satisfying meal-prep portions.
Beef & Broccoli Noodle Meal Prep
Tender lean beef, crisp broccoli and protein noodles are tossed in a savory garlic-ginger sauce for four satisfying high-protein meal-prep portions.
High-Protein Shepherd’s Pie
This High-Protein Shepherd’s Pie layers savory lean ground beef, peas and carrots beneath lighter Greek-yogurt mashed potatoes for four satisfying meal-prep portions.
Steak Fajita Protein Bowls
Build four high-protein Steak Fajita Bowls with lean steak, rice, colorful peppers, onions, black beans, salsa and Greek yogurt.
Beef Teriyaki Noodle Bowls
Tender lean beef strips, protein noodles, broccoli and carrots come together with a lighter ginger-garlic teriyaki sauce for four satisfying high-protein meal-prep bowls.
High-Protein Beef Burrito Pasta
This High-Protein Beef Burrito Pasta combines lean ground beef, protein pasta, tomatoes, black beans, corn, taco seasoning and cheese for four satisfying meal-prep portions.