25 Meal Prep Ideas For Beach Season That Are Heavy On Protein And Light On Fuss

Swimsuit season is coming, and so is your need for food that doesn’t require a three-hour kitchen marathon. These meal prep ideas for beach season get straight to the point: high protein, low drama. They’re built to keep you full, fueled, and far away from sad desk lunches. Bonus points for being portable, fridge-friendly, and totally unfussy. Because the only thing that should be complicated right now is your sunscreen routine.

Asian Lettuce Wraps

Asian Lettuce Wraps come together fast and pack a crunchy punch thanks to the crisp lettuce and saucy filling. They’re super light, so you won’t feel like a sleepy walrus on the sand, and they’re easy to portion for meal prep wins all week.
Get the Recipe: Asian Lettuce Wraps

Tofu Corned Beef (Vegan)

Tofu Corned Beef (Vegan) brings all the deli sandwich vibes without the meat sweats. It’s meal prep-friendly, beach cooler-approved, and way less likely to leak greasy regrets.
Get the Recipe: Tofu Corned Beef (Vegan)

Protein Snack Pack – Easy Lunch Meal Prep

Protein Snack Pack – Easy Lunch Meal Prep keeps you full without making you nap in the shade. Eggs, nuts, and veggies keep things light, and they’re ridiculously easy to throw together and stash in the fridge.
Get the Recipe: Protein Snack Pack – Easy Lunch Meal Prep

Mason Jar Asian Chicken Salad

Mason Jar Asian Chicken Salad layers up like a boss with fresh crunch, sweet citrus, and creamy peanut sauce. You can grab and go without a mess, and the jars stack neatly for all your beach-season prep needs.
Get the Recipe: Mason Jar Asian Chicken Salad

Mason Jar Chicken Zoodle Soup

Mason Jar Chicken Zoodle Soup hits that perfect light-but-satisfying balance. It’s prepped in a jar, stays fresh, and won’t have you overheating on a warm day—just pour in hot water when you’re ready.
Get the Recipe: Mason Jar Chicken Zoodle Soup

Turkey Spam Musubi Recipe

Turkey Spam Musubi Recipe keeps it lean with turkey, but still delivers big snack energy. It’s wrapped up tidy for easy grab-and-go meals that won’t get weird in your beach cooler.
Get the Recipe: Turkey Spam Musubi Recipe

Spicy Hawaiian Turkey Meatballs

Spicy Hawaiian Turkey Meatballs bring sweet heat without weighing you down. These freeze great, reheat like champs, and don’t need a bun or a beach chair to be enjoyed.
Get the Recipe: Spicy Hawaiian Turkey Meatballs

Perfect Sous Vide Chicken Breast Recipe

Perfect Sous Vide Chicken Breast Recipe cooks up juicy and keeps its cool in your meal prep containers. Toss it on salads or wrap it up—it’s the beach body MVP of proteins.
Get the Recipe: Perfect Sous Vide Chicken Breast Recipe

Best Sous Vide London Broil Recipe (Top Round)

Best Sous Vide London Broil Recipe (Top Round) gives you steakhouse flavor without dragging out the grill. Slice it up and pair it with veggies for meal prep that actually tastes like something.
Get the Recipe: Best Sous Vide London Broil Recipe (Top Round)

Chicken Tzatziki Salad with Couscous

Chicken Tzatziki Salad with Couscous keeps things fresh with rotisserie chicken and a herby, garlicky punch. It’s a solid cold lunch that plays well with poolside shade and flip-flops.
Get the Recipe: Chicken Tzatziki Salad with Couscous

Vietnamese Lemongrass Beef Vermicelli Salad

Vietnamese Lemongrass Beef Vermicelli Salad is cool, herby, and packs a flavorful punch without turning into a hot mess. It’s great for meal prepping ahead and eating cold when it’s too warm to care.
Get the Recipe: Vietnamese Lemongrass Beef Vermicelli Salad

Best Vegan Roasted Beet & Chickpea Salad

Best Vegan Roasted Beet & Chickpea Salad goes big on color and crunch. The chickpeas add serious staying power, and the whole thing holds up great in the fridge for beach-ready lunches.
Get the Recipe: Best Vegan Roasted Beet & Chickpea Salad

Healthy Buffalo Chicken Wrap with Avocado (Air Fryer)

Healthy Buffalo Chicken Wrap with Avocado (Air Fryer) brings the crunch without the grease. It’s spicy, portable, and way more interesting than another soggy sandwich.
Get the Recipe: Healthy Buffalo Chicken Wrap with Avocado (Air Fryer)

Cold Peanut Sesame Noodles

Cold Peanut Sesame Noodles are smooth, nutty, and straight-up slurpable. Prep a batch, toss it in containers, and they’re ready to grab when you’d rather be in the water than cooking.
Get the Recipe: Cold Peanut Sesame Noodles

Take-Along Watermelon Skewers with Feta and Mint Pesto

Take-Along Watermelon Skewers with Feta and Mint Pesto are basically summer on a stick. They’re sweet, salty, and don’t need a microwave—perfect for breezy beach snacking.
Get the Recipe: Take-Along Watermelon Skewers with Feta and Mint Pesto

Vegan Poke Bowl With Marinated Tofu

Vegan Poke Bowl With Marinated Tofu keeps things chill with marinated tofu and crisp veggies. It holds up well in the fridge and still feels fresh when you’re halfway through your towel nap.
Get the Recipe: Vegan Poke Bowl With Marinated Tofu

Millet Salad

Millet Salad is colorful, crunchy, and sneakily filling thanks to that nutty grain. It’s a great prep-ahead option when you need something light that won’t leave you scavenging for chips.
Get the Recipe: Millet Salad

Easy Chickpea Salmon Salad

Easy Chickpea Salmon Salad balances creamy, crunchy, and tangy like a pro. It’s no-cook, beach cooler-friendly, and keeps hunger at bay longer than your average salad.
Get the Recipe: Easy Chickpea Salmon Salad

Chimichurri Chicken Salad

Chimichurri Chicken Salad skips the mayo and brings the herb-forward flavor. It’s cool, fresh, and works great as a beach-ready lunch or post-surf dinner.
Get the Recipe: Chimichurri Chicken Salad

Cilantro Lime Marinated Chicken

Cilantro Lime Marinated Chicken comes out juicy every time and adds bold flavor to bowls, wraps, or salads. It’s a fridge-friendly protein that won’t taste like leftovers.
Get the Recipe: Cilantro Lime Marinated Chicken

Zesty Southwest Quinoa Salad (with avocado)

Zesty Southwest Quinoa Salad (with avocado) piles in beans, veggies, and avocado for a lunch that’s anything but boring. Prep it once and you’re set for sunny meals all week.
Get the Recipe: Zesty Southwest Quinoa Salad (with avocado)

Veggie Egg Bites [High-Protein & Gut-Healthy]

Veggie Egg Bites [High-Protein & Gut-Healthy] are bite-sized and breezy to pack. Pop a couple in a container and you’re good to go for a high-protein snack break between sunscreen layers.
Get the Recipe: Veggie Egg Bites [High-Protein & Gut-Healthy]

Easy Three Bean Salad Recipe

Easy Three Bean Salad Recipe stirs together pantry staples for a meal prep side that never gets old. It’s light, bright, and surprisingly beach-trip ready.
Get the Recipe: Easy Three Bean Salad Recipe

Quinoa Chickpea Salad with Lemon Dill Dressing

Quinoa Chickpea Salad with Lemon Dill Dressing brings herby citrus vibes and a satisfying crunch. It holds up in the fridge like a champ and won’t wilt when you forget it’s in your cooler.
Get the Recipe: Quinoa Chickpea Salad with Lemon Dill Dressing

Lupini Bean Salad

Lupini Bean Salad is protein-packed and full of crunchy veggies. It’s an easy make-ahead lunch that doesn’t mind sitting in a chilled container while you soak up some sun.
Get the Recipe: Lupini Bean Salad