19 Bulking Meal Prep Recipes with Peanut Sauce (Simple Sides)

Updated November 3, 2026

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Nutrition values are estimates based on standard ingredient data and may vary. They are not a substitute for advice from a registered dietitian.

Looking for bulking meal prep recipes with peanut sauce? This guide brings together practical options to help you get started.

For those focused on bulking meal prep recipes, incorporating a calorie-dense sauce is a practical strategy. Peanut sauce offers a rich flavor profile and adds extra calories and healthy fats, making it an excellent choice for higher-calorie meals. Remember that peanut sauce contains a common allergen, so plan accordingly.

This guide provides 19 distinct bulking meal prep recipes, each designed for efficiency and flavor. We focus on practical preparation, smart storage, and realistic weekly systems to help you stay on track without feeling overwhelmed.

Chicken & Veggie Peanut Noodles

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• Total Time: 45 minutes
• Yield: 4 servings 1x

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Description

A delicious and easy-to-prepare meal prep recipe featuring tender chicken, crisp vegetables, and rice noodles tossed in a savory peanut sauce. Perfect for a healthy and satisfying lunch or dinner.

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Ingredients

Scale 1x2x3x

600 g boneless skinless chicken breast

240 g rice noodles

320 g green beans

320 g bell peppers

1 1/2 tbsp cornstarch

40 g green onions

2 tsp toasted sesame oil

4 tbsp natural peanut butter

1 1/2 tbsp low-sodium soy sauce

80 g shredded cheddar

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Instructions

1. Slice the chicken breast into bite-sized pieces.
2. Toss the chicken with cornstarch until evenly coated.
3. Chop the green beans and bell peppers into desired sizes.
4. Cook the rice noodles according to package directions, then drain and set aside.
5. Heat a large pan or wok over medium-high heat with a little oil.
6. Add the chicken to the pan and cook until browned and cooked through.
7. Remove the chicken from the pan and set aside.
8. Add the green beans and bell peppers to the same pan and stir-fry until tender-crisp.
9. In a small bowl, whisk together the peanut butter, soy sauce, and sesame oil to create the peanut sauce.
10. Return the cooked chicken to the pan with the vegetables.
11. Add the cooked rice noodles to the pan.
12. Pour the peanut sauce over the chicken, vegetables, and noodles.
13. Toss everything together until well combined and coated with the sauce.
14. Stir in the shredded cheddar until melted and incorporated.
15. Garnish with chopped green onions before serving.

Equipment

Recommended kitchen tools: Digital Food Scale, Glass Meal Prep Containers and Vacuum Sealer.

• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Category: main dish
• Method: meal prep
• Cuisine: american

Nutrition

• Serving Size: 1 bowl
• Calories: 680
• Sugar: 8
• Sodium: 750
• Fat: 28
• Saturated Fat: 10
• Unsaturated Fat: 15
• Trans Fat: 0
• Carbohydrates: 45
• Fiber: 6
• Protein: 65
• Cholesterol: 140

Keywords: chicken, peanut noodles, meal prep, healthy, dinner, lunch, asian inspired, noodles, vegetables

How to Build This High Protein Meal Prep Plan

Building an effective bulking meal prep plan involves selecting the right components and understanding how to combine them for maximum impact. The goal is to create calorie-dense, protein-forward meals that are easy to prepare in batches. A digital food scale can be very helpful for consistent portioning.

When planning, consider reusable components. For instance, a large batch of cooked rice or quinoa can serve as a base for multiple meals throughout the week. Similarly, pre-chopping vegetables saves significant time on cooking days. Always divide cooked food into shallow containers and refrigerate it within 2 hours of cooking to maintain food safety. Glass meal prep containers are excellent for both storage and reheating.

The 19 High Protein Meal Prep Ideas

Here is a summary of the bulking meal prep recipes we will cover, highlighting their approximate macronutrient content. This table helps you quickly compare options for your weekly plan.

1. Chicken & Veggie Peanut Noodles

This is the featured meal that you will find in the Tasty recipe card above. It combines 600 g boneless skinless chicken breast, 240 g rice noodles, 320 g green beans, and 320 g bell peppers with a rich peanut sauce made from 4 tbsp natural peanut butter, 1 1/2 tbsp low-sodium soy sauce, and 2 tsp toasted sesame oil.

A touch of 1 1/2 tbsp cornstarch thickens the sauce, and 40 g green onions add freshness, while 80 g shredded cheddar provides extra calories and flavor. This meal is designed for efficient batch cooking and stores well for several days.

Protein: 65g, Calories: 680 cal. For more ideas, see Bulking Meal Prep Recipes for Two (Easy Extra Calories).

2. Beef & Broccoli Peanut Stir-fry

This stir-fry uses lean ground beef and fresh broccoli florets, tossed in a savory peanut sauce. Cook the beef until browned, then add broccoli and a splash of water to steam until tender-crisp, about 5-7 minutes. Stir in the peanut sauce at the end. A common mistake is overcooking the broccoli, making it mushy; aim for a vibrant green and slight crunch. Serve with a side of steamed brown rice. This meal stores well in airtight containers for up to 4 days in the refrigerator and reheats effectively in a microwave.

Protein: 45g, Calories: 700 cal.

3. Tofu & Edamame Peanut Bowl

For a plant-based option, firm tofu pressed and cubed, then pan-fried until golden, pairs well with shelled edamame. Combine with a rich peanut sauce and serve over quinoa. To prevent tofu from sticking, ensure your pan is hot and use enough oil. This bowl offers a good balance of protein and complex carbohydrates. It can be refrigerated for up to 3 days. For best results, reheat gently on the stovetop with a splash of water to keep the sauce from drying out.

Protein: 30g, Calories: 650 cal.

4. Pork & Cabbage Peanut Skillet

Dice pork loin into bite-sized pieces and sear until cooked through. Add shredded cabbage and cook until softened, about 8-10 minutes. Finish with a generous amount of peanut sauce. The cabbage adds bulk and fiber without excessive calories, making it a good complement to the calorie-dense pork and sauce. This meal is suitable for refrigeration for up to 4 days. Reheat in a hot skillet to maintain texture, adding a little water if the sauce thickens too much.

Protein: 40g, Calories: 720 cal.

5. Shrimp & Asparagus Peanut Pasta

Quick-cooking shrimp and tender asparagus are excellent with whole wheat pasta and peanut sauce. Sauté shrimp until pink, about 2-3 minutes per side, then add chopped asparagus and cook for another 3-4 minutes until bright green. Toss with cooked pasta and the sauce. A common error is overcooking shrimp, making it rubbery; remove it from heat as soon as it turns opaque. This dish holds up well in the fridge for 3 days.

Protein: 38g, Calories: 680 cal.

6. Lentil & Sweet Potato Peanut Curry

This vegetarian option combines hearty lentils and diced sweet potatoes in a flavorful peanut curry sauce. Simmer lentils and sweet potatoes in broth until tender, about 20-25 minutes, then stir in the peanut sauce and a touch of curry powder. This meal is very freezer-friendly; portion into freezer-safe containers and store for up to 2 months. Thaw overnight in the fridge and reheat thoroughly. Serve with a side of naan bread for extra calories.

Protein: 28g, Calories: 620 cal.

7. Turkey Meatball Peanut Power Bowl

Prepare turkey meatballs and bake until cooked through, typically 15-20 minutes at 375 degreesF (190 degreesC). Serve them over a bed of mixed greens with a drizzle of peanut sauce. The greens add volume and micronutrients. To prevent dry meatballs, avoid overmixing the meat mixture. This meal is excellent for lunch prep and can be stored in the refrigerator for up to 4 days. Reheat meatballs separately if desired, or enjoy the bowl cold.

Protein: 42g, Calories: 750 cal.

8. Salmon & Quinoa Peanut Salad

Flaky baked salmon and fluffy quinoa form the base of this nutrient-dense meal. Bake salmon fillets at 400 degreesF (200 degreesC) for 12-15 minutes until cooked through. Combine with cooked quinoa and a generous helping of peanut dressing. A common mistake is overcooking salmon, which makes it dry; aim for an internal temperature of 145 degreesF (63 degreesC). This salad is best enjoyed cold and can be stored in the fridge for up to 2 days.

Protein: 35g, Calories: 730 cal.

9. Chickpea & Spinach Peanut Wrap

Mash chickpeas with a bit of peanut sauce and seasonings, then spread onto large whole wheat tortillas. Add fresh spinach leaves and roll tightly. This makes for a quick and portable meal. To prevent wraps from getting soggy, assemble them just before eating or pack the chickpea mixture and spinach separately. These components can be refrigerated for up to 3 days.

Protein: 25g, Calories: 600 cal.

10. Chicken Thigh & Rice Peanut Bowl

Boneless, skinless chicken thighs, cooked until tender and juicy, pair well with a side of jasmine rice and a rich peanut sauce. Sear chicken thighs for 5-7 minutes per side, then finish in the oven at 375 degreesF (190 degreesC) until internal temperature reaches 165 degreesF (74 degreesC). The higher fat content of thighs adds more calories. This meal is suitable for batch cooking and can be refrigerated for up to 4 days.

Protein: 50g, Calories: 800 cal.

11. Ground Beef & Potato Peanut Hash

Brown ground beef with diced potatoes and onions until potatoes are tender, about 15-20 minutes. Stir in the peanut sauce at the end. This hearty hash is a substantial meal, perfect for a calorie-dense lunch or dinner. To avoid soggy potatoes, ensure they are cut into uniform pieces and cooked until slightly crispy. This dish reheats well in a skillet and can be stored for 3-4 days in the fridge.

Protein: 48g, Calories: 780 cal.

12. Tempeh & Mixed Greens Peanut Stir-fry

Cube tempeh and pan-fry until golden brown, then add a mix of bell peppers and snap peas. Finish with a flavorful peanut stir-fry sauce. Tempeh is a fermented soy product, offering a firm texture and nutty flavor. A common mistake is not pressing the tempeh, which can leave it tasting bitter; press it for 15-20 minutes before cooking. This meal stores well for 3 days in the refrigerator.

Protein: 32g, Calories: 680 cal.

13. Egg & Veggie Peanut Scramble

Scramble eggs with diced bell peppers and onions, then drizzle with a light peanut dressing. Serve with a side of whole wheat toast for added carbohydrates. This makes a unique breakfast or brunch option for bulking. To prevent a watery scramble, avoid adding too many watery vegetables. This can be prepped and stored in the fridge for up to 2 days, though fresh eggs are always best.

Protein: 28g, Calories: 550 cal.

14. Lamb & Couscous Peanut Plate

Cook ground lamb with spices until browned, then mix with fluffy couscous. Serve with a side of steamed green beans and a generous dollop of peanut sauce. Lamb provides a rich flavor and higher fat content for added calories. Ensure the lamb is fully cooked, reaching an internal temperature of 160 degreesF (71 degreesC). This meal can be refrigerated for up to 3 days.

Protein: 45g, Calories: 850 cal.

15. Black Bean & Corn Peanut Salsa Bowl

Combine black beans, corn, red onion, and cilantro with a peanut-lime dressing for a vibrant, plant-based bowl. Serve over a bed of brown rice. This is a great option for a lighter, yet still calorie-dense, meal. To prevent the salsa from becoming too watery, drain canned beans and corn thoroughly. This bowl is best enjoyed cold and can be stored for 3-4 days in the refrigerator.

Protein: 22g, Calories: 580 cal.

16. Cod & Brown Rice Peanut Bowl

Flaky baked cod fillets are excellent with brown rice and a lighter peanut sauce. Bake cod at 400 degreesF (200 degreesC) for 10-12 minutes until it flakes easily with a fork. Serve with a side of steamed carrots. Cod is a lean protein source, so the peanut sauce helps boost the calorie count. This meal can be refrigerated for up to 2 days; fish tends to dry out if stored longer.

Protein: 38g, Calories: 620 cal.

17. Duck & Wild Rice Peanut Stir-fry

Cook duck breast until the skin is crispy and the meat is cooked to your preference, then slice thinly. Combine with wild rice and stir-fried mixed vegetables like snow peas and water chestnuts, all tossed in a rich peanut sauce. Duck is a higher-fat protein, ideal for bulking. To render the fat properly, score the duck skin and start cooking skin-side down in a cold pan. This meal stores well for 3 days.

Protein: 55g, Calories: 900 cal.

18. Peanut Chicken & Veggie Sheet Pan

Toss chicken pieces and various vegetables (like bell peppers, onions, and zucchini) with peanut sauce on a sheet pan. Roast at 400 degreesF (200 degreesC) for 20-25 minutes until chicken is cooked through and vegetables are tender. This method simplifies cleanup and batch cooking. A common mistake is overcrowding the pan, which steams the vegetables instead of roasting them; use two pans if necessary. This meal can be refrigerated for up to 4 days.

Protein: 48g, Calories: 760 cal.

19. Peanut Butter Overnight Oats

Combine rolled oats, milk, natural peanut butter, and a touch of maple syrup in a jar. Stir well and refrigerate overnight. This makes a convenient, calorie-dense breakfast. For extra protein, add a scoop of protein powder. To prevent a clumpy texture, ensure all ingredients are thoroughly mixed before chilling. These oats can be stored in the refrigerator for up to 3 days.

Protein: 20g, Calories: 600 cal.

Weekly Meal Prep Plan

A structured weekly plan helps ensure you consistently hit your bulking goals. This example focuses on batch cooking key components and assembling meals efficiently. For more ideas, check out these bulking meal prep recipes for the week.

When planning, consider how different components can be reused. For example, extra cooked chicken from Sunday can be added to a salad later in the week. Using a vacuum sealer can extend the freshness of some ingredients, especially proteins, if you plan to freeze portions for longer storage. Remember to label everything with the date.

Questions People Ask About High Protein Meal Prep

How long do peanut sauce meals last in the fridge?

Most meals with peanut sauce can be refrigerated for up to 4 days when stored in airtight containers. Always divide cooked food into shallow containers and refrigerate it within 2 hours of cooking to ensure food safety.

Can I freeze meals with peanut sauce?

Yes, many peanut sauce-based meals, especially those with rice or noodles and cooked vegetables, freeze well. Store them in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator before reheating.

What are good substitutes for chicken breast in these recipes?

You can easily substitute chicken breast with chicken thighs, lean ground turkey, or even firm tofu for a vegetarian option. The cooking times may vary slightly, so adjust as needed. For more protein-forward options, explore these bulking meal prep recipes for men.

How do I reheat these bulking meals effectively?

Reheat meals in a hot skillet or microwave until steaming hot (165 degreesF / 74 degreesC). If the sauce has thickened, add a splash of water or broth to loosen it. For best texture, avoid over-microwaving, which can dry out proteins.

What are common mistakes to avoid when meal prepping with peanut sauce?

A common mistake is making the sauce too thick or too thin. Adjust consistency with water or broth for thinner sauce, or a bit more peanut butter or cornstarch slurry for thicker. Also, ensure you account for the nut allergen if sharing meals. For a broader view on efficient prep, check out 11 Best Bulking Meal Prep Recipes Recipes.