This guide gives you 21 high-protein meal ideas for breakfast, lunch, and dinner (& snacks), plus tips on how to plan and prep your meals for the week.
Meal prep for tradies can make or break your day, especially for those who work hard and want filling and nutritious meals.
Let’s get into it!
Table of Contents
Meal Prep For Tradies: High-Protein
This guide is here to give you ideas for three main meals per day, plus some snacks, and if you’re only looking for lunch options, then check out 33 Top Lunch Ideas for Tradies.
Below you will find 21 high-protein meal prep ideas for tradies, covering breakfast, lunch, dinner, and snacks. All quick, easy, filling and at least 20-30g of protein (high protein).
High protein meals are essential, and aiming for a personal amount of 1.6g of protein per kg of body weight per day is a safe, necessary and reliable average for most tradies. This is a well-researched amount and comes from our guide protein essentials.
Breakfast Ideas:
1. Protein Smoothie
What you need: Milk, oats, 1–2 scoops of protein powder, peanut butter, banana, and Greek yogurt.
Why it works: Super quick, drink it in the car, filling, and endless amounts of different combos.
Pro Tip: Add 1 tsp of honey as a sweetener, and freeze bananas or add some ice for a thicker smoothie.
2. Weet-Bix Protein Bowl
What you need: 2–4 Weet-Bix, oats, milk or Greek yogurt, vanilla protein powder, banana.
Why it works: Cheap, fast, and only mixing by hand, so no blenders are needed.
Pro Tip: Mix the protein powder into the yogurt or milk first, then add the Weet-Bix last.
3. Protein Smoothie Bowl
What you need: Frozen banana, 1 cup frozen zucchini or spinach, a handful of fresh baby spinach, 1 scoop of vanilla protein powder, milk, and toppings such as peanut butter and granola.
Why it works: Not as quick, but a fresh, cold alternative.
Pro Tip: Must use frozen ingredients and only a little milk to make it thick.
4. Overnight Oats with Protein
What you need: Rolled oats, milk, 1 scoop of protein powder, milk, frozen or fresh berries, cinnamon, and chia seeds.
Why it works: pre-made the night before, so zero prep in the morning and filling.
Pro Tip: Cover the bowl with a plate in the fridge or prep in jars for a grab-and-go, and add a spoon of peanut butter and honey for extra protein and flavour.
5. Greek Yogurt Bowl with Granola & Protein
What you need: Greek yogurt (200–250g), granola, 1/2-1 scoop protein powder, fresh/frozen berries.
Why it works: Delicious, high-protein (~25g), and rich in vitamins and antioxidants.
Pro Tip: Mix protein powder directly into the yogurt first for the best mixability.
6. Wholemeal Toast with Scrambled Eggs & Cheese
What you need: Wholemeal bread, 3 eggs, shredded cheese, avocado, salt & pepper.
Why it works: Scrambled eggs cook the fastest and have healthy fats for sustained energy.
Pro Tip: Sprinkle cheese while it’s hot, just before eating.
7. Savoury Breakfast Wrap
What you need: Wholegrain wrap, 3–4 eggs, shredded chicken or turkey, spinach, cheese.
Why it works: Portable, savoury, and also vegan-friendly when using tofu instead of meat.
Pro Tip: Make 2–3 wraps at a time and wrap in alfoil or baking paper for later.
Lunch Ideas:
1. Chicken & Rice Bowl
What you need: Cooked chicken breast, brown rice, mixed veggies, olive oil.
Why it works: A classic, easy, balanced meal for cooking a big batch and freezing for convenience.
Pro Tip: Add hot sauce or any of your favourite flavourings.
2. Beef Stir-Fry with Brown Rice
What you need: Lean beef strips, brown rice, broccoli, capsicum, and soy sauce.
Why it works: Quick to cook at night and take leftovers or meal prep in containers.
Pro Tip: Prep your veggies ahead of time for faster cooking.
3. Tuna & Quinoa Salad
What you need: Canned tuna, cooked quinoa, cherry tomatoes, cucumber, avocado, olive oil and lemon juice.
Why it works: light but filling, easy to make in the morning or even at work.
Pro Tip: Swap quinoa for couscous when making at work, as it is quick and only needs a microwave or kettle for hot water.
4. Roast Beef & Veggie Wrap
What you need: Wholegrain wrap, sliced roast beef, spinach, tomato, mustard.
Why it works: Balanced protein and carbs that pack neatly.
Pro Tip: Easy to prep lots by wrapping in alfoil or baking paper for lunches.
5. Chicken & Pesto Sandwich
What you need: Wholemeal bread, grilled chicken, pesto, spinach and capsicum (red peppers).
Why it works: Particularly for when using leftover cooked chicken for a delicious lunch.
Pro Tip: Add cheese and make it into a toasted sandwich (if you have a sandwich press).
6. Beef Casserole
What you need: Lean beef, carrots, potatoes, onion, beef broth and peas.
Why it works: Hearty and filling, easy to cook a big batch and freeze individual portions for easy high protein meal prep.
Pro Tip: Add cooked quinoa or rice on the side.
7. Burritos
What you need: Whole wheat tortilla, seasoned rice, black beans, shredded cheese, salsa, avocado, cooked chicken or beef.
Why it works: It works well to make a few extras the day before. Easy to customise, and it can be eaten hot or cold.
Pro Tip: Use ingredients that taste good cold, when reheating is not an option, such as beans, salsa, and avocado.
Tip:
For more practical and delicious tradie lunch ideas, check out 33 Top Lunch Ideas for Tradies
Dinner Ideas:
1. Slow-Cooked Beef Stew
What you need: Lean beef chunks, carrots, potatoes, onions, and stock.
Why it works: minimal effort for a safe and unattended cooking for 8-10 hours on the “Low” setting, also freezes well, great for batch cooking.
Pro Tip: Cook extra potatoes or add rice on the side
2. Tuna rice
What you need: Jasmine rice, tin tuna (in oil or water, drained), soy sauce, avocado, and cucumber.
Why it works: A quick option for meal prepping or easy to cook straight after work, using precooked rice packets.
Pro Tip: add some sesame seeds on top
3. Spaghetti with Lean Turkey Meat Sauce
What you need: Wholegrain spaghetti, lean turkey mince, tomato sauce, and herbs.
Why it works: Easy, protein-packed with complex carbs for energy. Works well with regular beef mince too.
Pro Tip: Make a double batch and freeze half for later.
4. Oven-baked Chicken with Vegetables
What you need: Chicken thighs, pumpkin, zucchini, tomatoes, olive oil, and seasoning.
Why it works: Minimal effort, nutritious, easy to reheat.
Pro Tip: Pan fry the chicken first for faster baking and better texture. Also works great with fish.
5. Tacos/Tortilla
What you need: taco shells or tortillas, ground beef, fresh toppings like shredded lettuce, diced tomatoes, cheese, carrots, sour cream, and guacamole.
Why it works: easy to cook big batches and works well to take as wraps or deconstructed in a bowl for lunch or dinner.
Pro Tip: Assemble tacos just before eating to keep tortillas from getting soggy.
6. Chicken Stir-Fry with Wholegrain Noodles
What you need: Chicken breast, wholegrain noodles, bell peppers, broccoli, and soy sauce.
Why it works: quick one to cook during the week or when freezing a batch, just swap noodles for rice.
Pro Tip: Marinate the chicken for more flavour.
7. Grilled Steak with Mashed Sweet Potato
What you need: Lean steak, sweet potato, butter or olive oil, and seasoning.
Why it works: Not so much a good meal prep for the week, but more like a one-off special.
Pro Tip: Grill an extra steak and slice it for lunch the next day in a sandwich.
Snack Ideas:
1. Fresh Fruit
What you need: Apples, bananas, or berries.
Why it works: Not high protein but quick and natural sugar for energy, plus vitamins.
Pro Tip: Pre-wash them for convenience. Also, a good option is to slice them up and add peanut butter.
2. Mixed Nuts & Dried Fruit
What you need: Almonds, cashews, dried apricots, raisins.
Why it works: Protein, healthy fats and carbs to give you energy.
Pro Tip: Portion into zip-lock bags for meal-prepping snacks.
3. Protein Bars
What you need: Find your favourite store-bought ones with at least 20g of protein.
Why it works: Quick protein boost, filling and no prep.
Pro Tip: Keep a stash in your car.
4. Homemade Energy Bites / Protein Balls
What you need: Oats, peanut butter, protein powder, and honey.
Why it works: Small, calorie-dense, perfect for pre-work energy.
Pro Tip: Make a batch and store it in the fridge for the week.
5. Carrot & Cucumber Sticks with Hummus
What you need: Carrots, cucumber, and hummus.
Why it works: Crunchy, hydrating, and protein-rich from hummus.
Pro Tip: Pat veggies dry before packing to avoid sogginess.
6. Hard-Boiled Eggs
What you need: 2-3 eggs.
Why it works: Quick, high-protein, filling.
Pro Tip: Sprinkle with salt & pepper for flavour.
7. Cheese or Cottage Cheese with Wholegrain Crackers
What you need: Cheese slices or cottage cheese, crackers.
Why it works: Protein and carbs combo to sustain energy.
Pro Tip: Portion into small containers for easy lunches.
8. Yogurt
What you need: small single-serve or Greek yogurt or high-protein yogurt.
Why it works: High in protein, good for digestion.
Pro Tip: Add a handful of berries or granola to mix it up. Don’t forget a spoon!
TIP:
Not all snacks need to be protein, carbs are needed too.
Meal Prep Approaches (Pick What Works for You)
This is how to make meal prep work for you, not against you.
Every tradie runs on a different schedule, but no matter which approach you choose, it helps to at least have a rough idea of what you’re eating each day and ideally plan all your main meals for the work week.
1. Batch Cook Once or Twice a Week
Block out a couple of hours to cook/prepare meals in bulk and portion them for the week.
Freezing cooked meals works well for dinners and lunches, where you can reheat them when needed.
Also, having a regular breakfast and your go-to snacks to grab helps save time and hassle.
2. Leftovers- Cook Once, Eat Twice
This one’s just for dinner and lunch, where you cook extra portions at dinner and use them for the next day’s lunch and or dinner.
This keeps things fresh and is a great option if you like cooking and lots of variety.
3. Mix & Match Prep
Prep staples by having an easy high-protein breakfast, and be sure you have enough for the week. (e.g. protein powder added to any cereal)
Pre-cook different lunch and dinner staples such as rice, chicken, veggies, pasta, meat, eggs ect, freeze them, then mix in a fresh or pre-made sauce depending on what you want to have and make up high protein meals throughout the week.
Ideal if you want flexibility and variety but still need some structure and don’t mind experimenting.
Is this for you?
If you’re working long days, training hard, or constantly defaulting to servo food because you didn’t plan ahead, this approach fits.
Meal prep for tradies doesn’t need to be perfect or locked in for the whole week. The priority is having a rough plan, so protein and calories are covered before the week starts. Even prepping only a couple of meals puts you ahead.
If you’re unsure where to start with portions, protein targets, or overall structure, this builds on the basics covered in Nutrition for Tradies, which breaks down how to fuel long workdays.
Once you’ve got a simple system in place, having the right food becomes automatic and easy.
Give them a try and see what works best for you.
Have any questions or suggestions? Feel free to contact us here.
