High-Protein Recipes
15 protein-packed recipes perfect for muscle building, weight loss, and staying satisfied. Each recipe includes complete nutrition data, prep times, and ingredient calorie breakdowns.
Grilled Chicken Breast with Quinoa
Classic high-protein meal with lean chicken and complete protein from quinoa.
Ingredients:
- Chicken breast- 200g330 cal
- Quinoa (cooked)- 150g180 cal
- Olive oil- 1 tsp40 cal
- Lemon juice- 2 tbsp5 cal
Greek Yogurt Protein Bowl
High-protein breakfast bowl with Greek yogurt, berries, and nuts.
Ingredients:
- Greek yogurt (nonfat)- 250g150 cal
- Blueberries- 100g57 cal
- Almonds- 20g116 cal
- Honey- 1 tbsp64 cal
Salmon with Asparagus
Omega-3 rich salmon paired with fiber-rich asparagus.
Ingredients:
- Salmon fillet- 180g330 cal
- Asparagus- 150g30 cal
- Olive oil- 1 tsp40 cal
Protein Smoothie with Banana
Quick post-workout smoothie packed with 35g protein.
Ingredients:
- Protein powder- 1 scoop (30g)120 cal
- Banana- 1 medium105 cal
- Skim milk- 250ml85 cal
- Spinach- 50g12 cal
- Chia seeds- 1 tbsp58 cal
Turkey & Egg White Scramble
High-protein breakfast with lean turkey and egg whites.
Ingredients:
- Turkey breast (ground)- 100g150 cal
- Egg whites- 4 large68 cal
- Whole egg- 1 large72 cal
- Spinach- 50g12 cal
Tuna Salad with Chickpeas
Protein-packed tuna salad with added plant protein from chickpeas.
Ingredients:
- Tuna (canned in water)- 150g165 cal
- Chickpeas- 100g164 cal
- Mixed greens- 100g25 cal
- Lemon juice- 2 tbsp10 cal
Beef and Broccoli Stir-Fry
High-protein stir-fry with lean beef and nutrient-rich broccoli.
Ingredients:
- Lean beef (sirloin)- 180g320 cal
- Broccoli- 200g68 cal
- Soy sauce- 2 tbsp20 cal
- Sesame oil- 1 tsp40 cal
Cottage Cheese Pancakes
Protein-rich pancakes made with cottage cheese and oats.
Ingredients:
- Cottage cheese (low-fat)- 150g120 cal
- Oats- 50g190 cal
- Eggs- 2 large144 cal
- Blueberries- 50g29 cal
Shrimp and Zoodles
Low-carb, high-protein meal with shrimp and zucchini noodles.
Ingredients:
- Shrimp- 200g200 cal
- Zucchini (spiralized)- 300g51 cal
- Cherry tomatoes- 100g18 cal
- Garlic & olive oil- 1 tsp45 cal
Protein-Packed Chili
Hearty chili loaded with lean ground turkey and beans.
Ingredients:
- Ground turkey (lean)- 200g300 cal
- Black beans- 150g180 cal
- Diced tomatoes- 200g36 cal
- Onion & spices- 100g40 cal
Tofu Scramble with Veggies
Plant-based high-protein breakfast with seasoned tofu.
Ingredients:
- Firm tofu- 200g160 cal
- Bell peppers- 100g26 cal
- Spinach- 50g12 cal
- Olive oil- 1 tsp40 cal
- Nutritional yeast- 2 tbsp40 cal
Chicken & Lentil Bowl
Complete protein meal combining chicken with fiber-rich lentils.
Ingredients:
- Chicken breast- 150g248 cal
- Lentils (cooked)- 150g165 cal
- Kale- 100g35 cal
- Olive oil- 1 tsp40 cal
Protein Oatmeal Bowl
Overnight oats boosted with protein powder and nut butter.
Ingredients:
- Rolled oats- 60g228 cal
- Protein powder- 1 scoop (30g)120 cal
- Almond butter- 1 tbsp98 cal
- Skim milk- 200ml68 cal
Steak with Sweet Potato
Premium protein meal with grass-fed steak and complex carbs.
Ingredients:
- Sirloin steak- 180g320 cal
- Sweet potato- 200g172 cal
- Asparagus- 100g20 cal
Egg & Avocado Toast
High-protein breakfast with eggs and healthy fats from avocado.
Ingredients:
- Whole wheat bread- 2 slices160 cal
- Eggs- 2 large144 cal
- Avocado- 50g80 cal
- Cherry tomatoes- 50g9 cal
Frequently Asked Questions
How much protein should I eat per meal?
Most people benefit from 20-40g of protein per meal. Athletes and those building muscle may need 30-50g per meal. These recipes provide 24-48g protein per serving, perfect for meeting your daily needs.
Are high-protein recipes good for weight loss?
Yes, high-protein recipes help with weight loss by increasing satiety, preserving muscle mass during calorie restriction, and boosting metabolism. Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.
Can I meal prep these high-protein recipes?
Most of these recipes work great for meal prep. Grilled chicken dishes, protein bowls, and chili store well in the refrigerator for 3-4 days. Smoothies and scrambles are best made fresh for optimal taste and texture.