5 High-Protein Air Fryer Meal Prep Recipe Guide

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Meal prep doesn’t have to be boring—or time-consuming. With the air fryer, you can whip up quick, high-protein meals that taste amazing and keep you fueled all week. Each of these five recipes is designed for 5 servings, making your weekly prep effortless.

🍗 1. Air Fryer Chicken & Veggie Bowls

Macros (per serving): ~380 cal | 42g protein | 25g carbs | 10g fat

Ingredients (5 servings):

• 5 chicken breasts (~2.5 lbs)
  
  

• 3 cups broccoli florets
  
  

• 3 cups sweet potato cubes
  
  

• 2 tbsp olive oil
  
  

• Garlic powder, paprika, salt, pepper

Directions:

1. Cube sweet potatoes, toss in oil + seasonings, air fry at 390°F for 15 min.
   
   

2. Add chicken breasts seasoned with paprika + garlic; cook 20 min, flipping halfway.
   
   

3. Add broccoli for final 8 min.
   
   

4. Divide into 5 containers: chicken + potatoes + broccoli.
   

 

🥩 2. Air Fryer Steak Bites with Green Beans

Macros (per serving): ~420 cal | 40g protein | 18g carbs | 20g fat

Ingredients (5 servings):

• 2.5 lbs sirloin steak, cubed
  
  

• 5 cups green beans
  
  

• 2 tbsp olive oil
  
  

• Soy sauce, garlic powder, black pepper
  
  

Directions:

1. Toss steak cubes in soy sauce + garlic, let marinate 15 min.
   
   

2. Air fry steak cubes at 400°F for 8–10 min (medium).
   
   

3. Toss green beans with oil + pepper, cook 390°F for 12 min.
   
   

4. Pack steak + green beans into containers.
   
   

🐟 3. Teriyaki Salmon with Asparagus

Macros (per serving): ~450 cal | 38g protein | 15g carbs | 22g fat

Ingredients (5 servings):

• 5 salmon filets (~4 oz each)
  
  

• 5 cups asparagus
  
  

• ½ cup low-sodium teriyaki sauce
  
  

• Sesame seeds + lemon wedges
  
  

Directions:

1. Brush salmon with teriyaki sauce.
   
   

2. Cook salmon in air fryer at 390°F for 10–12 min.
   
   

3. Toss asparagus with light olive oil, air fry at 400°F for 8 min.
   
   

4. Serve with sesame seeds + lemon.
   
   

🦃 4. Turkey Meatballs with Roasted Zucchini

Macros (per serving): ~360 cal | 41g protein | 12g carbs | 14g fat

Ingredients (5 servings):

• 2 lbs lean ground turkey
  
  

• 1 egg, ½ cup breadcrumbs, garlic, Italian herbs
  
  

• 5 zucchinis, sliced
  
  

• Olive oil spray
  
  

Directions:

1. Mix turkey, egg, breadcrumbs, garlic, herbs. Form 25 meatballs.
   
   

2. Air fry meatballs at 390°F for 12–14 min (shake halfway).
   
   

3. Slice zucchini, season with garlic salt, air fry 400°F for 10 min.
   
   

4. Divide into 5 meal containers.
   
   

🌱 5. Crispy Tofu Power Bowls

Macros (per serving): ~340 cal | 28g protein | 30g carbs | 11g fat

Ingredients (5 servings):

• 2 blocks extra-firm tofu, cubed
  
  

• 4 cups mixed veggies (bell peppers, carrots, snap peas)
  
  

• 2 cups brown rice, cooked
  
  

• 2 tbsp soy sauce + garlic + sesame oil
  
  

Directions:

1. Press tofu, toss in soy sauce + garlic. Air fry 390°F for 15 min, flipping halfway.
   
   

2. Air fry veggies lightly coated in oil 400°F for 10 min.
   
   

3. Portion rice, top with tofu + veggies. Drizzle sesame oil.
   
   

 

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