9 Low-Carb, High-Protein Recipes for Easy & Delicious Meal Prep

Finding meals that are low in carbs, high in protein, flavoursome and quick to make can feel like searching for a needle in a haystack.

You want food that fuels your workouts, supports fat loss, and keeps you full throughout the day. But the last thing you need is another overcomplicated recipe or bland, uninspiring bowl of chicken and broccoli. This guide is here to make things easier and tastier.

The Bondi Meal Prep team has rounded up nine low-carb, high-protein recipes that are easy to prep, big on taste, and carefully balanced to support your health aims. So if you’re looking to build muscle, lose a little body fat, or eat smarter without spending hours in the kitchen, you’re in the right place. Let’s get cooking!

Why Low-Carb, High-Protein Works

A high-protein, low-carb diet supports two critical aspects of optimal health: regulating your energy levels and fuelling lean muscle development. It’s a smart, efficient way to nourish your body with what it truly needs while cutting out the excess carbohydrates that can lead to weight gain.

Here are some of the biggest benefits to your everyday performance and long-term health:

• Helps reduce body fat by encouraging your body to burn stored fat for energy, especially when paired with regular movement or resistance training.

• Provides the essential nutrients your muscles need to repair, rebuild, and grow, making it an ideal diet for maintaining or increasing muscle mass during active training phases.

• Keeps your energy levels stable by avoiding spikes and crashes caused by eating high-carb meals, especially those loaded with added sugar.

• Increases satiety and helps curb cravings, making it easier to stay focused, feel full for longer, and avoid mindless snacking throughout the day.

Best of all, enjoying all these benefits doesn't have to be complicated. With a few easy-to-prep recipes to follow, you can build a week of nutritious, satisfying meals that don't demand too much time spent in the kitchen.

Rise & Shine Recipes

Start your day with meals that fuel your body and keep you satisfied until lunchtime, without the blood sugar spikes. These breakfast recipes are quick, protein-packed, and ideal for hectic mornings.

1. Spinach & Mushroom Egg Muffins

Prep time: 10 minutes
Serves: 4

A make-ahead breakfast that’s perfect for busy mornings.

Ingredients:

• 6 eggs

• 1 cup baby spinach, chopped

• ½ cup diced mushrooms

• ¼ cup cottage cheese

• Salt, pepper, dried basil

Instructions:

1. Preheat oven to 180°C.

2. Whisk eggs and stir in veggies and cottage cheese.

3. Pour into muffin tray and bake for 15–18 minutes.

Packed with protein, low in carbs, and baked in bulk; these are a weekly meal prep hero.

2. Almond Chia Protein Bowl

Prep time: 5 minutes
Serves: 2

This creamy bowl is full of healthy fats, fibre, and extra protein to kick off your day.

Ingredients:

• ½ cup chia seeds

• 1½ cups almond milk

• 1 scoop vanilla protein powder

• 1 tbsp pumpkin seeds

• A few fresh berries

Instructions:

1. Mix everything in a bowl or jar.

2. Refrigerate overnight.

3. Top with pumpkin seeds and berries before serving.

Delicious, filling, and ready when you wake up.

For mad mornings when you're running behind schedule, Bondi Meal Prep’s Acai Berry Blast Shake is the ultimate grab-and-go brekky. With over 26g of protein, 10g of natural fats, and less than 8g of carbs, this perfectly balanced shake is ready to fuel your morning before the day even begins.

Clean & Lean Lunches

Midday meals should keep you energised without weighing you down. These lunch ideas are light, satisfying, and designed to help you push through your day's busiest hours.

3. Chicken Thighs with Cauliflower Mash

Prep time: 20 minutes
Serves: 2

Chicken thighs offer juicy texture and a solid protein boost.

Ingredients:

• 2 boneless chicken thighs

• 1 tbsp olive oil

• Salt, garlic powder, paprika

• 2 cups steamed cauliflower rice

• 2 tbsp cottage cheese (for creamy mash)

Instructions:

1. Season and pan-sear chicken until cooked through.

2. Blend steamed cauliflower with cottage cheese for a mash.

3. Serve chicken over mash with a drizzle of olive oil.

It’s simple, delicious, and feels like comfort food, without the carbohydrates.

4. Spicy Lime Chicken Salad

Prep time: 15 minutes
Serves: 2

A zesty, spicy lunch that packs a high-protein punch.

Ingredients:

• 200g grilled chicken

• Mixed leafy vegetables

• Cherry tomatoes

• 1 tbsp lime juice

• 1 tsp chilli flakes

• 1 tbsp Greek yoghurt (for dressing)

Instructions:

1. Slice grilled chicken and toss with salad ingredients.

2. Mix yoghurt, lime juice, and chilli flakes into a dressing.

This recipe brings the flavour with none of the crash.

Simple, Satisfying Dinners

Evening meals are about winding down and properly refuelling. These dinners deliver high-quality protein and a balanced amount of carbs. They're also easy to prep, making them perfect after work or post-gym.

5. Chicken Chilli

Prep time: 30 minutes
Serves: 4

This chicken chilli delivers warmth, protein, and satisfaction without the usual rice or beans.

Ingredients:

• 500g ground chicken

• 1 can of diced tomatoes

• 1 red pepper, chopped

• 1 tsp garlic

• 1 tsp cumin, chilli powder

• 1 tbsp olive oil

Instructions:

1. Brown chicken in olive oil.

2. Add garlic, pepper, and spices. Stir well.

3. Add tomatoes and simmer for 20 minutes.

Top with avocado or shredded cheese. Leftovers are even better the next day.

6. Seared Salmon with Creamy Sauce & Veg

Prep time: 25 minutes
Serves: 2

A fuss-free, high-protein, low-carb dinner with omega-3s and fresh veggies.

Ingredients:

• 2 salmon fillets

• 1 tbsp olive oil

• 2 cloves minced garlic

• ½ cup cream

• ¼ cup grated Parmesan

• Steamed green vegetables (broccolini, beans)

Instructions:

1. Sear salmon 3–4 mins per side.

2. In the same pan, cook garlic, then stir in cream and parmesan for a quick creamy sauce.

3. Plate with veg and drizzle sauce over the fish.

Elegant, easy, and packed with natural flavours, this is one of the most popular low-carb meals.

7. Pork Stir-Fry with Cauliflower Rice

Prep time: 20 minutes
Serves: 2

A simple stir-fry with a whole lot of protein and very few carbs.

Ingredients:

• 200g lean pork, thinly sliced

• 2 cups cauliflower rice

• Sliced red pepper, bok choy, mushrooms

• 1 tbsp tamari

• 1 tsp ginger, minced

Instructions:

1. Sear pork in a hot wok, set aside.

2. Stir-fry veggies in the same pan with ginger and tamari.

3. Add pork back in and serve over cauliflower rice.

Meal-prep friendly and full of colour, texture, and spices.

Finding the time and energy to cook a balanced meal isn't always easy after a long day. For nights when you want something simple to heat and eat, having Bondi Meal Prep's Free Range Chicken Breast Mince & Sweet Potato in the fridge can be a lifesaver.

We use ultra-lean chicken breast mince, simmered in our signature secret sauce with caramelised onions, served with creamy sweet potato mash and fresh steamed seasonal greens. Nutritious, delicious, and always ready when you are!

Protein-Packed Snacks That Keep You Going

Sometimes, three meals aren't enough to get you through the day. Here are a couple of high-protein, low-carb snack recipes to add to your repertoire.

8. Cottage Cheese Power Dip

Prep time: 5 minutes
Serves: 2

Ingredients:

• ½ cup cottage cheese

• 1 tbsp Greek yoghurt

• ½ tsp chilli flakes

• Fresh herbs (parsley, dill)

Blend all ingredients for a creamy dip. Serve with cucumber slices or pumpkin seeds for added crunch.

9. High-Protein Egg & Spinach Cups

Prep time: 15 minutes
Serves: 4

Ingredients:

• 6 eggs

• 1 cup chopped spinach

• ¼ cup shredded cheddar

• Salt, pepper

Whisk all the ingredients together and bake in muffin tins for 12 minutes at 180°C.

If you want more inspiration on how to build these recipes into a full week of eating, check out our 7-day low-carb, high-protein meal plan! 

Low-Carb High-Protein Eating, Made Simple

You don’t need endless time or complicated recipes to eat well. With a few go-to low-carb, high-protein recipes and a fridge stocked with smart options, healthy eating can quickly become second nature.

But everybody knows there are days when even the simplest low-carb recipes feel like too much effort. That’s when having chef-prepared low-carb meals in the fridge makes sticking to your diet easier.

At Bondi Meal Prep, we believe in food that works as hard as you do. Our nutritionist-approved meals are designed to help you hit your macros and goals. All our meals are:

️️ ✔️ Nutritionally balanced with no added sugar or preservatives
️️ ✔️ Packed with premium ingredients
️️ ✔️ Perfect for fitness goals like building muscle mass or weight loss️

Our delicious meals are delivered fresh to your door, saving you time without sacrificing flavour. Explore our low-carb collection that fuels your goals and delivers real results, without the prep stress.