15+ Best High Protein Weeknight Dinner Ideas (that are easy to meal prep)

Looking for easy high protein meals to prep for your week? Look no further, this post will show you 15+ best recipe ideas.

Meal prepping has become one of my favorite weekly rituals and not just because my new cutting board is so chic, and it’s not just because it saves me time in the kitchen. It’s about so much more than that.

For me, meal prepping is a way to take control of my week, ensuring that I nourish my body with healthy, balanced meals even when life gets hectic. Especially in my 40’s, my hormone health & nutrition is top priority.

It’s about reducing stress, staying on track with my goals, and enjoying the peace of mind that comes with knowing I’m prepared for whatever the week throws at me.

I always keep meal-prep containers on hand so that I can easily keep the food portioned for myself. I am also obsessed with the sauce containers, this also is so helpful for keeping your portions right.

And don’t forget to use a meal planner to make meal prep even easier and more organized.

Related Reading: 15 healthy + high protein snack ideas

p.s. This post may contain affiliate links, which means I'll receive a commission if you purchase through my link, at no extra cost to you. I am so grateful for your support.

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15+ Best High Protein Weeknight Dinner Ideas (that are easy to meal prep)

01 | High Protein Chicken Enchiladas

recipe via : Lauren Fit Foodie

Chicken enchiladas is always my first choice when it comes to meal prepping for the week. And I am absolutely obsessed with the casserole dishes that I am collecting.

02 | High Protein Creamy Chipotle Chicken Pasta

recipe via : Aussie Fit Foodie

Hint: I like to use Banza pastas because they are gluten-free and high protein. Absolutely love them, especially the penne one.

03 | Cheddar Bacon Ranch Turkey Quesadillas

Recipe via Mason fit

Cheddar Bason Ranch Turkey Quesadillas? Say no more.

04 | Tuna Pasta Salad

recipe via : Plain everything

If you prefer something cool and refreshing for your high-protein dinner meal prep?

A delicious tuna pasta salad is the perfect dish that could work for lunch or dinner. It is also super versatile, you could swap out half the mayo for greek yogurt for even more protein.

05 | Low-Carb Cheeseburger bowl

recipe via : wholesome made easy

There is nothing easier to meal prep that a good bowl, I always love a Chipotle inspired weeknight meal.

06 | 5 ingredient Pizza Quesadilla

recipe via : Mason Fit

Craving pizza? I’ve got you! These 5 ingredient pizza quesadillas are super easy to prepare, and you can make a large enough batch to last you the week in no time! You can easily add more protein to these by adding some shredded or canned chicken or extra pepperoni.

07 | Southwest Salmon Rice Bowls

Recipe via : Healthy fitness meals

08 | Air Fryer Chicken Fajitas

recipe via : little sunny kitchen

These chicken fajitas are great for meal prep because you can double the recipe and have them for dinner, and you can prep the rest for the week!

You can put your condiments like cheese, salsa, and sour cream in separate containers. I highly recommend these tortillas because they are low-carb and have a higher protein count than traditional tortillas.

09 | Greek Chicken Bowls

recipe via : Modern Honey

This salad is simple but satisfying and has all of those delicious Mediterranean flavors everyone loves. See the recipe here.

10 | Chicken Broccoli Alfredo

recipe via : simply home cooked

11 | Chicken Power Bowl

recipe via : iowa girl eats

Chicken salad bowls are delicious. This bowl is packed with protein and flavor, featuring tender chicken, fluffy quinoa, juicy cherry tomatoes, roasted cauliflower, crunchy chickpeas, crisp cucumber, and a sprinkle of fresh basil. Perfect for meal prep, this salad will keep you full and satisfied all afternoon.

12 | Low Carb Buffalo Chicken Bites

recipe via : Mason Fit

Here is a fantastic buffalo chicken recipe for you to try. These buffalo chicken bites are 26g of protein per serving and make the perfect meal prep for lunch, dinner, or even a snack!

13 | High Protein Vegan Mac and Cheese

recipe via : plantifully based blog

Mac and cheese is the ultimate comfort food, but you can easily turn this dish into a high-protein vegan option with just a few simple tweaks.

This recipe adds broccoli and red lentils for extra nutrients and protein. Don’t forget to use Banza pasta for more protein.

14 | Turkey Taco Salad Bowls

recipe via : my life after dairy

15 | High Protein Teriyaki Bowl

recipe via : emi yogi fit

Rice dinners are my favorite because I can prep rice for the week in my rice cooker and add different proteins which makes things very simple.

You may also like:

🌹 12 delicious high protein breakfast ideas for women

🌹 8 best high protein iced coffee recipes

🌹 How to balance your masculine & feminine energy

🌹 12 feminine energy books every woman should read

Please feel free to email me at ashlina@thedecorista.com if you have any questions!  I’m always happy to help with decorating, life advice or even picking out a specific perfume!  Have an amazing day!!

Also, check out my Amazon shop HERE to shop all my favorite things, tips and tricks. You can also download the free LIKETOKNOW.IT app and follow me HERE.

STAY IN THE KNOW:  Don’t forget to sign up for my exclusive Love Letters for STYLE TIPS, LIFE ADVICE, COSMIC TEA, AND MUCH MORE!

As always, thank you so much for stopping by today, I truly appreciate all of you! xo, Ashlina

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You may also like my post on 15+ healthy & high protein snack ideas

How to Sage Your Home for a Fresh Start (Step-by-Step Energy Cleansing Ritual)

Years ago, when I moved into my first apartment in NYC, a friend came over to my home with a beautiful sage stick and did a cleansing ritual to my space. At the time I was a little skeptical but looking back, that apartment always had the best energy and the most incredible things happened for me there. I always felt so safe and protected in that 333 sqft space.

From that moment on, I always loved saging and smudging rituals.  

After you sage a home or a room, the energy absolutely feels lighter and clean. It feels like you are giving love and care to your home with intention and that is very powerful when it comes to living blissfully.

It will help you to feel more connected to your space. Your home should feel like your sanctuary, where you rejuvenate yourself. It is where you preform self love acts like cleansing yourself, relaxing and taking care of your body, healing yourself, making memories with your loved ones, etc. Your sacred space deserves it and so do you! 

Related Reading: The incredible wellness benefits of Palo Santo

My favorite sage bundle ( I like it with lavender to make it smell prettier ) :

There are seasons in life when you don’t just need to clean your house — you need to reset it.

After a breakup.
After an argument.
After illness.
At the start of a new month.
During a Mercury retrograde.
At the beginning of a new chapter in your life.

Sometimes what feels heavy isn’t clutter. It’s energy. Your energy may eve sometimes need a complete reset.

Learning how to sage your home for a fresh start is one of the simplest, most powerful rituals you can practice. It’s not about superstition. It’s about intention. It’s about signaling to your nervous system — and to your environment — that something has shifted.

Your home holds memory. It holds conversations, emotions, transitions, stress, and joy. When you cleanse it intentionally, you create space for something new.

Today I’m walking you through exactly how to sage your home step-by-step, why sage rituals work, when to do them, what to say while saging, and what to do afterward to anchor the reset.

Let’s begin.

What Is a Sage Ritual — and Why Does It Work?

A sage ritual is the practice of burning dried sage (often white sage) and allowing the smoke to move through your home with intention. Traditionally used in Indigenous ceremonies, smoke cleansing (sometimes called smudging) has long symbolized purification, protection, and spiritual renewal.

But beyond tradition, here’s why it works on a psychological level:

Ritual creates closure.

When you perform a sage ritual, you are not just waving smoke through the air. You are marking a transition. You are telling your subconscious mind: the old energy is leaving. A new chapter is beginning.

Studies in behavioral psychology show that symbolic actions help reduce anxiety and create emotional resolution. Ritual gives your mind a container for change.

And your home? Your home is an extension of your nervous system.

When your environment feels lighter, clearer, calmer — you feel lighter, clearer, calmer.

That’s the power of an energy cleansing ritual.

Rituals are sacred and have the power to be completely life changing.

The History and Cultural Significance of Smudging

Smudging, traditionally involving the burning of sacred herbs like sage, cedar, and sweetgrass, has been practiced for centuries by Indigenous peoples in North America as part of spiritual and healing rituals.

Beyond Indigenous cultures, similar smoke-cleansing practices exist globally, from incense burning in Asia to herbs used in Middle Eastern rituals. Each of these traditions recognizes the purifying and calming effects of smoke, which is used to cleanse people, places, and objects.

Today, many individuals incorporate saging into their personal routines, though it’s important to approach this practice with respect for its origins and the cultures that have nurtured it.

Why Sage Your Home?

Our spaces tend to accumulate energy, both positive and negative, from ourselves and others. Arguments, stress, and even the presence of other people can build up an invisible residue in a room.

Saging is a way to reset that energy, clear stagnant vibes, and create a peaceful, refreshing atmosphere. Here’s why saging is valuable for your home:

• Purifying and Cleansing: Burning sage releases negative ions, which, according to some research, can help improve mood. Many believe this helps dispel any lingering negative energy, which may contribute to mental and emotional tension.

• Setting Intentions: Smudging is more than just waving a bundle of sage around; it’s an intentional practice. Taking time to focus on what you want to release (negative thoughts, stress) and what you want to invite in (peace, calm, creativity) sets a powerful mental and emotional tone for your space.

• Creating a Sacred, Relaxing Space: Smudging encourages you to pause, clear your mind, and focus on creating an environment that feels safe, sacred, and comfortable. Whether you use your space for work, relaxation, or family, smudging helps cultivate an environment where you feel grounded and uplifted.

Benefits of Saging for Your Home and Wellbeing

1. Enhanced Clarity and Focus: Smudging is thought to reduce negative thoughts and mental clutter, which is especially helpful for maintaining focus and clarity, whether you’re working from home or trying to relax.

2. Emotional Resilience and Stress Relief: Sage has been shown to contain compounds that can help reduce anxiety and stress when burned, making it a natural addition to self-care routines.

3. Energy Refresh: Just like decluttering or deep cleaning, saging your home is a way to reset its energy. If you’ve recently had a rough week, experienced an argument, or had visitors, saging can help refresh and uplift the vibe of your space.

4. Improved Air Quality: While sage isn’t a cure-all for air quality, research suggests that burning sage may help remove up to 94% of airborne bacteria in a space. This can be a welcome benefit if you’re looking to reduce pathogens and other irritants in your home.

Different Types of Sage and Their Meanings

Not all sage carries the same energetic symbolism.

While white sage is the most commonly used for home cleansing rituals, there are several types of sage, each with its own intention and energetic tone.

Choosing the right sage can make your ritual feel more aligned and purposeful.

White Sage (Salvia apiana) — Deep Energy Clearing

White sage is the most traditional and widely used type for cleansing negative energy from a home.

It’s strong, purifying, and often used for:

• Clearing stagnant or heavy energy

• Post-conflict resets

• Moving into a new home

• Major life transitions

If you feel like your space needs a full energetic reset, white sage is the most powerful choice.

Blue Sage — Gentle Renewal + Calm

Blue sage carries a lighter, softer energy.

It’s ideal for:

• Emotional healing

• Bringing in peace after stress

• Daily or weekly maintenance cleansing

• Restoring harmony

If white sage feels intense to you, blue sage is a beautiful alternative for a fresh but gentle reset.

Black Sage (Mugwort) — Intuition + Dream Work

Black sage is often associated with inner clarity and heightened intuition.

It’s traditionally used for:

• Enhancing dreams

• Meditation rituals

• Emotional clarity

• Personal reflection

This is less about cleansing a house and more about cleansing your internal landscape.

Desert Sage — Protection + Grounding

Desert sage is earthy and grounding.

It’s often used for:

• Protection rituals

• Stabilizing chaotic energy

• Creating emotional safety

If your home feels unsettled or unstable, desert sage can feel deeply anchoring.

How to Choose the Right Sage for Your Home

Instead of asking “Which one is best?” ask:

What does this season of my life need?

• A full energetic reset?

• Soft emotional renewal?

• Protection?

• Clarity?

• Stability?

Let your ritual match your season.

When Should You Sage Your Home?

You don’t need a dramatic reason. But there are moments when cleansing negative energy from your house can feel especially powerful:

• After a breakup or emotional conflict

• When you move into a new home or apartment

• After guests leave

• During a life transition

• At the start of a new year or new season

• After illness

• During a full moon or new moon

• When your space feels heavy, stagnant, or tense

You can also sage your home simply because you want a fresh start.

Energy clearing doesn’t require chaos. It can simply support clarity.

Signs Your Home Needs an Energy Cleanse

Sometimes you’ll feel it before you consciously think it.

Here are subtle signs your home may need a reset:

• You feel irritated or anxious for no clear reason

• You’ve been unmotivated or creatively blocked

• You’re sleeping poorly

• The space feels cluttered even when it’s tidy

• You’ve experienced stress, grief, or arguments in the home

• You feel emotionally “stuck”

Your intuition knows.

How to Sage Your Home: MY 6 Step RITUAL PROCESS

1. Set Your Intention: Before you start, decide what you want to achieve with the smudging. It could be clearing out stagnant energy, inviting positivity, or preparing for a new start.

   Journal away any negative or doubtful thoughts. Get it all out on paper so that your mind will have only positive thoughts going on inside of you.

   Journal what you would like to release from your life and what you would like to manifest more of. 

2. Open Windows and Doors: Allow airflow so the smoke (and any negative energy) has a way to escape.

   Set the mood by playing beautiful meditation music or your favorite background sounds. Talk openly to God in prayer that comes from the heart. 

3. Light the Sage: Using a lighter or match, light the tip of the sage bundle until it begins to smolder. Gently blow on it if needed to create a steady stream of smoke.

4. Walk Through Your Space (using Feng Shui): Starting at the entrance, move slowly through each room. When doing a sage cleanse, I like to identify each area of the room according to the Feng Shui bagua. (You can see how to do it in this post).

   When saging each area, I like to say a prayer or affirmation for what I want to either cleanse the area of or receive more of. For example, in the Wealth and Abundance corner, I would say something like "All my needs are taken care of and provided for" or in the Travel area I would say "I can't wait to take my trip to Bali".

   Let the sage smoke fill that area with the energy of your dreams. Wave the smoke gently with a feather or your hand, paying special attention to corners, mirrors, and around doorways, which are thought to hold energy.

5. Visualize and Recite Your Intention: As you move through your home, think about what you’re releasing and what you want to invite into the space. You can say your intentions aloud or internally as you go.

   Light your favorite candles and use the flame from the candle to light the sage. Move around the room or rooms from corner to corner allowing the smoke to move around the space. 

   Feel free to put out your favorite crystals to use with you as you do your Cleansing Ritual. Pyrite and amethyst are my favorite for any sort of cleansing or manifestation. 

6. Let the Sage Burn Out Safely: Place the sage bundle in a fire-safe bowl or dish and allow it to burn out on its own or gently press it into the bowl to extinguish it.

Tips for Mindful Smudging

• Use Ethical, Sustainably Sourced Sage: White sage is often overharvested, so look for responsibly sourced sage, or consider using alternatives like rosemary, cedar, or palo santo.

• Practice Regularly: Smudging can be a beneficial routine done weekly or monthly, especially when you sense heavy energy or need a fresh start.

• Stay Safe: Always smudge with caution, especially if you have pets or young children. Keep a fire-safe dish on hand and never leave smoldering sage unattended.

A Fresh Start Begins at Home

Saging your home is more than just an act of cleansing; it’s a mindful practice that can refresh your environment and reset your mind. By taking a few moments to perform this ritual, you’re inviting peace, clarity, and positive energy into your space.

Embrace it as a simple yet powerful way to connect with your surroundings, refresh your energy, and create a home that feels both sacred and serene.

There is something incredibly powerful about standing in your own space and deciding:

This is a new chapter.

When you sage your home for a fresh start, you are not chasing luck.

You are becoming intentional.

You are clearing space for clarity.
You are calming your nervous system.
You are honoring transitions.
You are choosing peace.

And that is where real transformation begins.

If you love structured rituals for resetting your energy, aligning your home, and stepping into your next chapter with intention, I’ve created a collection of guided feminine energy resets inside Lucky Girl Rituals — designed to help you clear, call in, and consciously create your next season.

Because sometimes the glow-up begins not with doing more —

But with clearing space for what’s meant for you.

I enjoy the lavender ones and white sage with Eucalyptus. In addition to sage, I also love using Palo Santo, it is a holy smoke with so many incredible benefits and the smell is also very lovely. For me, something about the smell of sage isn’t my favorite but after I sage, I burn Palo Santo to enhance the smell. 

If you enjoyed this post, you may love my workshop, High Vibe Home which gives you my top tips for creating a sanctuary!

FAQ: Sage Rituals and Home Energy Cleansing

What prayer do you say while saging your house?

You don’t need a formal prayer. Speak from the heart. Ask for protection, peace, clarity, and alignment.

How long does sage cleansing last?

For most people, the shift feels immediate and can last weeks. Regular monthly cleansing helps maintain clarity.

Can you sage without opening windows?

It’s best to open windows so energy has somewhere to move. Even cracking a window slightly is helpful.

What happens spiritually when you burn sage?

Many traditions believe sage smoke clears stagnant or negative energy and restores balance to a space.

Is it okay to sage during Mercury retrograde?

Yes. In fact, Mercury retrograde is an excellent time to cleanse, reflect, refine, and reset your environment.

Can you sage yourself?

Yes. You can gently move smoke around your body (safely) while setting intentions for personal clearing.

You may also like:

🌹 44 things to do on a Sunday for a great week

🌹 How to balance your masculine & feminine energy

🌹 12 feminine energy books every woman should read

Please feel free to email me at ashlina@thedecorista.com if you have any questions!  I’m always happy to help with decorating, life advice or even picking out a specific perfume!  Have an amazing day!!

Also, check out my Amazon shop HERE to shop all my favorite things, tips and tricks. You can also download the free LIKETOKNOW.IT app and follow me HERE.

STAY IN THE KNOW:  Don’t forget to sign up for my exclusive Love Letters for STYLE TIPS, LIFE ADVICE, COSMIC TEA, AND MUCH MORE!

As always, thank you so much for stopping by today, I truly appreciate all of you! xo, Ashlina

FOLLOW ALONG: Instagram | Pinterest | Shop Amazon | You Tube

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