Turkey Sausage Cajun Rice Bowls
These Turkey Sausage Cajun Rice Bowls combine lean turkey sausage, rice, bell peppers and onions for four bold, protein-packed meal-prep portions.
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.
Chicken Fried Rice Meal Prep
This Chicken Fried Rice Meal Prep combines chicken breast, rice, eggs, peas and carrots with lower-sodium soy sauce for four satisfying high-protein meals.
Lemon Pepper Chicken & Potato Bowls
Bright, savory and packed with protein, these Lemon Pepper Chicken & Potato Bowls combine juicy chicken breast, roasted baby potatoes and crisp green beans in four easy meal-prep portions.
Turkey Taco Pasta Meal Prep
Lean ground turkey, protein pasta, tomatoes, corn, black beans, taco seasoning and cheese come together in four hearty high-protein meals.
Chicken Shawarma Protein Bowls
Shawarma-seasoned chicken, fluffy rice, crisp cucumber, tomato and lettuce with a creamy Greek-yogurt garlic sauce—prepared as four satisfying high-protein meals.
Turkey Meatloaf & Mashed Potato Meal Prep
Lean turkey meatloaf, lighter mashed potatoes and seasoned green beans create four comforting high-protein meal-prep portions.
Chicken Enchilada Protein Bowls
These Chicken Enchilada Protein Bowls combine shredded chicken, rice, black beans, corn, enchilada sauce and reduced-fat cheese for four satisfying high-protein meals.
Mediterranean Chicken Couscous Bowls
These Mediterranean Chicken Couscous Bowls combine grilled chicken, couscous, cucumber, tomato, spinach, feta and lemon-Greek-yogurt sauce for four fresh high-protein meals.
Chicken Parmesan Rice Bowls
These Chicken Parmesan Rice Bowls combine Italian-seasoned chicken, rice, marinara, mozzarella and roasted broccoli for four satisfying high-protein meals.
Buffalo Chicken Loaded Potato Bowls
These Buffalo Chicken Loaded Potato Bowls combine roasted potatoes, spicy chicken, homemade Greek-yogurt ranch, reduced-fat cheese and green onions for four high-protein meals.