40 Excessive Protein Meals to Preserve You Happy All Day – A Couple Cooks
Gas your day with these scrumptious excessive protein meals constructed from wholesome entire meals protein sources! Our information has you coated with concepts for breakfast, lunch, dinner, and snacks.
What in the event you might take pleasure in scrumptious, satisfying excessive protein meals that additionally pack a dietary punch? As cookbook authors and recipe consultants, we’re enthusiastic about creating dishes which are each nutritious and flavorful.
On this submit, Alex and I are sharing our high go-to recipes for top protein meals that may gasoline your day—together with breakfast, lunch, dinner, and snacks. We’ve additionally included some data from the Mayo Clinic which will change the best way you concentrate on protein!
What’s a excessive protein meal?
The Mayo Clinic recommends to eat 15–30 grams of protein at every meal. Curiously, extra isn’t higher. Research present consuming greater than 40 grams in a single sitting is not any extra helpful than consuming 15-30 grams in a meal. So, there’s no profit in consuming extra protein than you want!
What are the healthiest protein sources?
The Mayo Clinic, the most effective methods to get protein are consuming entire meals (not protein powder or dietary supplements), like the next:
- Fish or seafood
- Lean meats, similar to skinless, white-meat hen or turkey
- Egg whites
- Low-fat dairy
- Plant primarily based protein like soy, nuts, seeds, beans and lentils
Excessive protein meals—recipe checklist
With these items in thoughts, listed here are a few of our high excessive protein meals, together with excessive protein breakfast concepts, lunch, dinner, and snacks. (See additionally our high vegetarian excessive protein meals.)
Excessive protein dinner concepts
This juicy hen meatballs recipe makes a deliciously wholesome consolation meals meal, served up in a tangy marinara sauce. It’s a hearty meal everybody will love!
Rooster: 28 g protein per serving
Vegan: 15 g protein per serving
This oven baked salmon recipe completely seasoned, bursting with taste, and prepared in simply 20 minutes! It’s best for busy weeknights or a fast meal to impress.
37 g protein per serving
This straightforward rice bowl comes collectively in a flash! This quick dinner stars black beans and veggies with zingy cilantro lime ranch sauce.
20 g protein per serving
Masoor dal is a spiced Indian lentil dish that’s equal components flavorful and comfortable! This excessive protein meal is absolutely plant primarily based and vegan; serve with rice for a tasty meal.
29 g protein per serving
This sauteed shrimp recipe comes out juicy and seasoned to perfection in lower than 10 minutes! Listed here are the secrets and techniques to how one can saute shrimp.
34 g protein per serving
This tasty tofu stir fry recipe is our go-to for wholesome plant primarily based dinners! It’s acquired the most effective stir fry sauce, and you need to use any veggies.
19 g protein per serving (with ½ cup white rice)
This pecan crusted salmon is quick and straightforward, with a deliciously crunchy topping! Make it to impress on weeknights or for dinner visitors.
27 g protein per serving
This creamy shrimp and orzo recipe is a straightforward and attractive one pot meal! Juicy shrimp, tender orzo, salty feta and vivid lemon come collectively right into a satisfying dinner everybody will love.
37 g protein per serving
This straightforward crimson lentil soup recipe is bursting with taste! It’s hearty and comfortable, flavored with fragrant greens and lemon.
23 g protein per serving
This hen and rice soup recipe is a comfy, straightforward soup everybody will love! It’s our household favourite, with tender shredded hen and fluffy rice that swim in a savory broth infused with smoky paprika.
36 g protein per serving
This soba noodle bowl is a fast and straightforward dinner recipe, good for weeknights! It’s a filling vegetarian meal stuffed with wholesome veggies.
20 g protein per serving
This baked tilapia recipe is bursting with taste! Pair the fish with lemon, tomatoes and feta for a formidable but straightforward dinner. This recipe has grow to be a fan-favorite with many 5 star evaluations!
39 g protein per serving
This shrimp stir fry is a go-to quick and wholesome dinner! Use any veggies you want with this flavor-packed stir fry sauce.
30 g protein per serving (with ½ cup white rice)
This one pot hen and rice is the proper straightforward dinner that’s bursting with taste! Tender hen thighs and fluffy rice simmer in a comfy broth, with a burst of freshness from the zesty parsley and lemon gremolata topping.
49 g protein per serving
This coconut lentil curry is a quick and straightforward dinner concept that’s each wholesome and stuffed with taste. It’s good for weeknight meals! Through the years, it’s grow to be a fan favourite recipe that’s highly-rated by readers.
24 g protein per serving (served with ½ cup rice)
Maintain onto your hats—right here’s fairly presumably one of many quickest straightforward shrimp recipes round! This Outdated Bay shrimp takes lower than 10 minutes and ends in juicy, completely seasoned shrimp. Add rice or pasta for a fast meal!
22 g protein per serving
It’s surprisingly easy to make hen paillard that tastes prefer it’s straight out of a French bistro! It comes out tender and bathed in a tangy pan sauce—an ideal dish for simple weeknight dinners or impressing mates. Everybody at all times desires seconds!
31 g protein per serving
This shrimp Caesar salad is our reply to, “What’s for dinner?” The shrimp cook dinner in simply 5 minutes and are available out seasoned and juicy, making this a quick and straightforward excessive protein dinner dinner concept for weeknights or a easy lunch. Attempt it with our do-it-yourself Caesar dressing, or use bought in a pinch!
30 g protein per serving
This tofu fried rice recipe is bursting with taste! Tender tofu takes heart stage with fluffy rice, colourful veggies, and a savory sauce on this hearty vegan dinner.
18 g protein per serving
This chimichurri salmon pairs moist flaky salmon with the tangy, garlicky punch of this herby sauce—these flavors have been made for one another! It is so fast and straightforward to make broiled, or you possibly can strive it baked or grilled.
25 g protein per serving
Excessive protein breakfast concepts
These are our high 10 excessive protein breakfast recipes! For extra concepts, see all of our favourite Excessive Protein Breakfast Concepts.
Want a fast and wholesome excessive protein breakfast or snack concept? This satisfying yogurt bowl is full of protein, fiber, and taste—and straightforward to customise along with your favourite toppings. It’s particularly enjoyable to make a DIY yogurt bowl bar as a low-stress approach to serve visitors!
31 g protein per serving
This genius breakfast burrito recipe is irresistibly satisfying and really easy to whip up! It’s acquired huge savory taste and a very good quantity of protein besides.
25 g protein per serving
These cottage cheese breakfast bowls are a wholesome and straightforward breakfast! High them with berries or apple, cinnamon and a touch of honey.
20 g protein per serving
Desire a protein-packed, fluffy pancake recipe? This cottage cheese pancakes recipe is a deliciously wholesome twist on the breakfast basic, good for satisfying your morning cravings.
14 g protein for two pancakes
Smoked salmon toast is good for brunch, straightforward lunch, or as a celebration appetizer! This straightforward concept is a research in contrasts of taste and texture.
20 g protein per serving
This ricotta pancakes recipe is mild and fluffy: good for weekend breakfasts! Including cheese makes the most effective texture for pancakes.
20 g protein for two pancakes
This smoked salmon omelette recipe makes a particular breakfast or brunch! Bursting with taste, it takes minutes to make.
20 g protein per serving
Right here’s how one can make a smoothie bowl! The following tips and tips make it straightforward to whip up this tasty breakfast or snack do-it-yourself.
16 g protein per serving
This 5 minute breakfast sandwich recipe makes mornings straightforward! Fluffy, tacky eggs pair completely with a slather of smoky mayo.
23 g protein per serving
Want a 5 minute excessive protein breakfast or lunch? Cottage cheese on toast is a straightforward lunch concept or snack utilizing this excessive protein cheese!
14.5 g protein per serving
Excessive protein snack and lunch concepts
These are our high 10 excessive protein snack and lunch recipes! For extra, see extra of our high Excessive Protein Lunch Recipes.
This Mediterranean tuna salad takes simply minutes to place collectively: it’s a quick and flavorful lunch or wholesome dinner!
35 g protein per serving
Right here’s a deliciously straightforward snack or aspect concept: the Yogurt Parfait! This layered cup appears to be like fancy however takes minutes to make.
10 g protein per serving
This Texas caviar (aka Cowboy caviar) can have everybody crowded across the bowl! It’s full of huge, zesty taste and excellent for events.
13 g protein per serving
A salmon salad sandwich is a fast and straightforward lunch concept! Creamy and savory, it’s a tasty spin on the basic tuna.
25 g protein per serving
Wow, do folks love this! This peanut butter dip is simply 4 substances and tastes like frosting! Excellent for apples, pretzels or fruit.
7 g protein per serving
This tuna patties recipe makes a crowd-pleasing straightforward dinner! The tuna muffins are tender on the within with a golden crisp exterior.
30 g protein for two muffins
This lentil salad recipe is everybody’s favourite: bursting with taste and texture contrasts! It’s the proper aspect dish or lunch concept.
13 g protein per serving
This smoked salmon salad is the best fast dinner: no cooking concerned! It’s recent, wholesome, and full of huge taste.
37 g protein per serving
This no bake peanut butter power balls recipe tastes like wholesome brownie bites! It’s a straightforward naturally candy deal with made with dates. Including protein powder is elective, however provides a little bit of protein and sweetness. Our household gobbles these up!
3 g protein per serving
These do-it-yourself protein bars are a household and fan favourite! They’re full of huge peanut butter and chocolate taste, utilizing your favourite protein powder and some additional substances. It’s a plant-based deal with you possibly can be ok with.
13 g protein per serving
How a lot protein do you want?
See this text from the Mayo Clinic for specifics—it signifies you want 60 grams per day for a median grownup, and round 70 to 90 grams in the event you’re over 40 years previous.
The article additionally states that almost all People meet or exceed their protein wants, so whereas it’s an fascinating metric to trace, it’s possible you’re already consuming sufficient.
All Excessive Protein Meals
High Excessive Protein Meals (Meatballs & Extra Concepts!)
This juicy excessive protein meatballs recipe makes a deliciously wholesome consolation meals meal, served up in a tangy marinara sauce. It’s a hearty meal everybody will love! For vegan, go to Vegan Meatballs with the identical sauce.
- Prep Time: quarter-hour
- Cook dinner Time: quarter-hour
- Whole Time: half-hour
- Yield: 4 1x
- Class: Essential dish
- Technique: Stovetop
- Delicacies: Excessive protein
Rooster meatballs
- 1 egg
- 1 pound floor hen (see Notes for doubling)
- 1 tablespoon olive oil
- ¾ cup panko breadcrumbs (or gluten-free panko; see Notes)
- ½ cup Parmesan cheese
- 3 garlic cloves, minced
- ½ teaspoon dried oregano
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- 1 teaspoon kosher salt
- Contemporary floor black pepper
- 24 ounces marinara sauce or 1 recipe Home made Marinara Sauce (or see Notes)
- Chopped parsley, for garnish (elective)
Vegan meatballs
- Preheat the oven to 400°F.
- Warmth the marinara sauce: In a big oven-proof skillet over medium warmth, add the marinara (or stir collectively the substances for the do-it-yourself marinara sauce*). Convey to a simmer, then as soon as simmering take away from warmth.
- In the meantime in a big bowl, whisk the egg, then stir within the floor hen, olive oil, panko, Parmesan cheese, garlic, oregano, onion powder, smoked paprika, kosher salt and freshly floor black pepper to style. Add the hen and gently combine along with your palms till it’s nicely included. Gently kind 20 to 21 balls, about 1 1/2-inches [4 cm] huge. Organize the meatballs within the sauce within the skillet.
- Cowl the skillet (or use foil in the event you don’t have a lid). Switch the skillet to the oven and bake for 15 to 18 minutes from the warmth when the inner temperature reaches 160°F [68°C] (the meatballs will proceed cooking within the pan to 165°F [70°C].) **
- Utilizing oven mitts, rigorously take away the pan from the oven and stir the sauce to coat the meatballs. Let sit for five minutes earlier than serving. Garnish with further grated Parmesan cheese and chopped parsley.
Notes
*To double this recipe, pour double the warmed marinara right into a 9 x 13 dish and bake as instructed.
**In the event you can’t discover gluten-free panko, you possibly can substitute crushed gluten-free crackers or roughly chopped Outdated Normal rolled oats.
***Various cooking strategies: Pan fried: In a big skillet warmth 2 tablespoons olive oil. Add the meatballs and cook dinner in 2 batches till browned on all sides and cooked via (about 2 minutes either side). Add a bit of extra oil for the second batch, if wanted. Baked with out marinara: Place the meatballs on a parchment lined sheet pan. Bake for 20 minutes at 400°F, till the inner temperature reaches 165°F [70°C].)
