These high-protein rice recipes are the backbone of smart, satisfying meal prep. Each one pairs lean protein with strategic carbs, bold flavors, and no filler—just macro-balanced meals that actually carry you through the week.
Whether you’re working toward a lean bulk, cutting while staying full, or just building structure into your diet, these rice-based meals hit the sweet spot. You’ll find everything from globally inspired jerk bowls and adobo pork combos to rich teriyaki chicken preps that reheat like champions.
Every recipe includes full macros, serving breakdowns, and clear prep instructions. These meals balance protein, carbs, and fats with intention—and never come off bland or boring. They’re macro-friendly, easy to scale up, and ideal for batch cooking that doesn’t get old by Thursday.
If you’re chasing big performance with simple ingredients, these high-protein rice meal preps deliver flavor, volume, and results.
You know that feeling when you cook something so fire, so perfectly balanced, so unbelievably tasty… that you kind of want to high-five yourself afterward? Yeah. That’s the energy Seared Sesame Salmon is bringing to the table. We’re talking ultra-crispy seared salmon, a toasted sesame glaze that tastes like it belongs in a high-end sushi…
This is one of the original heavy hitters of Meaningful Macros, and let’s be honest—she’s the reason a few thousand people even found this site. These meatballs are juicy and tender on the inside, slightly crispy on the outside. Plus, they’re absolutely drowned in a sticky-sweet Mongolian glaze that’s bursting with garlic, ginger, and umami…
Let’s get one thing straight: Triple B doesn’t officially stand for Bryan Barbecue Botkin—but after you make this recipe, you might start telling people it does. Because this Charred Barbecue Chicken meal prep is the kind of thing that earns a man legendary status at the neighborhood cookout. Juicy, marinated chicken thighs seared to smoky…
Credit where credit is absolutely due—this Double Dipped Teriyaki Chicken is brought to you by my brilliant coworker Laura. When she casually mentioned she tops her teriyaki chicken with feta cheese, I had to pause mid-bite and reevaluate everything I thought I knew about food. And then she hit me with the double sauce strategy—a…
This Honey Sriracha Meatballs recipe is what happens when two unstoppable culinary obsessions collide. I’ve been deep—and I mean deep—in both my meatball era and my brussels sprouts wave, and this recipe is the glorious, spicy-sweet, crispy-edged lovechild of both. Picture this: perfectly browned meatballs tossed in a sticky honey sriracha glaze, served over roasted…
Allow me to introduce the one, the only: Garlic Lemon Butter Chicken—a meal prep so iconic it deserves its own theme music. We’re talking crispy, parmesan-coated chicken tenderloins that sizzle into golden perfection before getting drenched in a luscious, garlicky lemon butter sauce that could bring a tear to Gordon Ramsay’s eye. One bite and…
There is one thing I want to make crystal clear right off the bat here. It’s that, if you are trying to lose weight, this is NOT the recipe for you. French onion smothered pork chops are an absolute 1000+ calorie BOMB to the macro tracker. So with that said, Winter is upon us, &…
This Chimichurri Pesto Meatballs recipe isn’t just meal prep—it’s a movement. It’s bold, herbaceous, garlicky, and absolutely unhinged in the best possible way. Between the chimichurri’s vibrant tang and the creamy pesto undertones, these meatballs go from “solid lunch” to “who just brought fine dining into the office microwave?” territory real quick. And yes, I…
Let’s be real—Honey Butter Cajun Salmon is straight-up main character energy. If recipes had entrance music, this one would roll in with fireworks and a mic drop. It’s got that fiery Cajun crust, a caramelized honey butter glaze that hits just right, and perfectly baked salmon that flakes like it’s in a skincare commercial. This…
There’s a deep, unspoken magic in unwrapping a stick of butter and unapologetically tossing the entire thing into a hot saucepan. It’s a moment that transcends cooking and borders on therapy—a glorious rebellion against every diet plan, calorie counter, and well-meaning food blog that’s ever dared to suggest you measure butter in tablespoons. And when…
