I’m always looking to get more protein-rich foods into my life. But every time I take on high-protein diets, the problem becomes monotony. While the classic bodybuilder diet of boiled chicken breast, hard-boiled eggs, plain tuna fish, and protein shakes has their place, without variety you won’t you have a healthy balanced diet. Furthermore, you won’t keep it up for long.
(My wife, Michelle, is a vegetarian. You may be interested in reading her posts about how to to get more plant-based protein into your diet.)
Here are 30 colorful meal ideas, each containing at least 30 grams of protein.
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Greek Yogurt Parfait
Greek yogurt is all the rage for good reason. But skip the ones with the sugar-laden fruit inside. Instead mix a cup of plain Greek yogurt (20 grams) with fresh berries, a sprinkle of chia seeds (5 grams), and a drizzle of honey. Greek yogurt is a fantastic source of high-quality protein and essential amino acids. Total Protein: 30 grams.
Chicken Salad
The protein hungry cannot live on dry chicken breast alone. I like to disguise it in a salad by cutting up just 4 ounces of grilled chicken breast (35 grams), mixed greens, cherry tomatoes, red onion, and a sprinkle of cheddar cheese (7 grams). Add a vinaigrette made with lemon juice and olive oil for a balanced diet that’s rich in protein and healthy fats. Total Protein: 42 grams.
Cottage Cheese and Pineapple Bowl
Combine 1 cup of cottage cheese (28 grams) with pineapple chunks. Sprinkle on a 1/4 serving of Vital Proteins Collagen Peptides (4 grams). This simple meal provides enough protein and essential macronutrients to keep you full and energized. Total Protein: 32 grams.
Egg White Omelette and Bacon
Ok, it’s an egg. But it’s the furthest thing from a drab hard-boiled egg. Whip up an omelette using 6 egg whites (18 grams), spinach, mushrooms and cheese (25 grams). Indulge in the rare treat of 3 slices of bacon (9 grams) This high-protein breakfast keeps the calorie count low while ensuring you get an adequate amount of protein. Total Protein: 34 grams.
Chicken, Black Bean, Avocado and Rice Bowl
Black beans are one of the healthiest and most versatile sources of protein and fiber. I got tired of waiting in line at Chipotle so I started making (and freezing) a week’s worth of this at a time. Mix 3 ounces of grilled chicken breast (30 grams), a cup of black beans (15 grams), one avocado, a half cup of brown rice and a bit of shredded cheese (7 grams). As an added bonus you’ll avoid fast food prices and small talk with cashiers. Total Protein: 52 grams.
Quinoa and Veggie Stir-Fry
Most people think of quinoa as the gluten free way to get fiber. But it’s also loaded with protein. Cook 1 cup of quinoa (8 grams) and mix with your favorite vegetables and 4 ounces of tofu (10 grams) or chicken. Quinoa is a complete protein and pairs well with other protein sources to meet your goals. Total Protein: 18 grams (add tofu for 28 grams).
Maple Syrup & Soy Sauce Salmon and Asparagus
Even people who hate fish love this recipe. I put away the measuring cups and freely pour maple syrup and soy sauce over a fresh salmon fillet (36 grams). Grill on medium heat until it’s just beyond translucent. Serve with a side of roasted asparagus. Sure you’re getting some extra sugar and sodium but it’s worth it for the whopping serving of protein and healthy fats. Total Protein: 36 grams.
Peanut Butter and Banana Smoothie
Take a break from your drab water and protein mix. Instead blend together a scoop of protein powder (20 grams), a tablespoon of peanut butter (4 grams), a banana, and a cup of almond milk. This smoothie not only hits your protein needs but also provides healthy fats and is perfect for either a high-protein snack or high-protein meal. Total Protein: 24 grams (add 1 tablespoon of peanut butter for extra 4 grams).
Read our blog post about Protein Powder and Pre-Workouts.
Turkey and Avocado Wrap
When it comes to protein per pound, turkey is in a dead heat tie with chicken. So get out of your poultry rut with this delicious wrap chock full of protein and healthy fats. Layer 4 ounces of sliced turkey breast (30 grams), avocado, and spinach in a whole-wheat wrap. Total Protein: 30 grams.
Lentil Soup
I’ll admit it. I can’t eat lentils every day. Or even every other day. But when I’m looking to change things up, you can’t beat the nutritional value of this plant protein superfood. Cook 1 cup of lentils (18 grams) with vegetables and spices for a hearty, protein-rich meal. Total Protein: 18 grams (add 2 ounces of chicken for 20 grams).
For ready-to-go meals, check out this blog post comparing Daily Harvest to Splendid Spoon.
Tempeh Buddha Bowl
Tempeh (fermented soybeans) isn’t for everyone. The trick is to first steam it which draws out its bitterness. Combine the steamed tempeh (1 cup) with brown rice or quinoa, roasted veggies, and give it a healthy pour of miso dressing as you stir fry it to a delicious crisp. (30 grams of protein)
Tuna Salad with Chickpeas
As someone who generally defaults to eating tuna straight out of the aluminum poach, this simple recipe tastes like an entirely different food. Mix 1 can of tuna (32 grams) with 1 cup of chickpeas (15 grams), diced cucumber, and a dollop of Greek yogurt. This dish combines numerous protein sources for a satisfying and nutrient-dense meal. Total Protein: 47 grams.
Egg and Veggie Breakfast Wrap
More eggs. But again, it’s all in the preparation. Scramble 4 large eggs (28 grams) with spinach, tomatoes, and onions. Wrap them in a whole-grain tortilla for a high-protein breakfast that’s easy to prepare and perfect for meal prep. Total Protein: 28 grams (add cheese for 7 grams).
Cottage Cheese and Fruit Smoothie
I’ll admit i can get a bit sketched eating straight-up cottage cheese. Here’s a way to drink it. Blend 1 cup of cottage cheese (28 grams) with your favorite fruit and a splash of milk. Total Protein: 30 grams. Sketch factor: 0.
Baked Chicken Thighs with Sweet Potatoes
The neglected thigh is actually the most flavorful part of the bird. Bake 6 ounces of chicken thighs (38 grams) and serve with roasted sweet potatoes. Chicken thighs offer a higher amount of protein and are a great alternative to chicken breasts. Total Protein: 38 grams.
Greek Yogurt and Almonds
Combine a cup of Greek yogurt (20 grams) with a handful of almonds (6 grams) for a high-protein snack that also provides healthy fats and boosts your overall protein content. Total Protein: 26 grams (add a half scoop of protein powder for an additional 10 grams).
Tofu Stir-Fry with Brown Rice
Sauté 8 ounces of tofu (20 grams), 1 cup of broccoli (2.5), 1 cup of kale (2.5 grams) and serve over 1 cup of brown rice (5 grams). Tofu is a fantastic plant-based protein that, when combined with brown rice, forms a complete protein meal. As with all plant based protein sources, I like to give it a good dunk in flavorful marinade. Total Protein: 30 grams
Beef and Vegetable Skewers
I try to keep my red meat to a minimum so when i have it I like to do it right. Put 6 ounces of beef (42 grams) and vegetables onto skewers and grill. Watch your muscles grow. Total Protein: 42 grams.
Salmon and Quinoa Salad
You can’t beat the maple & soy sauce Salmon. But this is about variety. So here’s the next best thing. Mix 4 ounces of flaked salmon (28 grams) with 1 cup of cooked quinoa (8 grams), diced cucumbers, and a lemon-tahini dressing. This meal provides complete proteins and healthy fats while aiding in blood sugar control. Total Protein: 36 grams.
Egg Muffins
Bake 6 egg whites (24 grams) with spinach, bell peppers, and cheese (7 grams) in muffin tins for portable, high-protein breakfasts. These muffins are perfect for meal prep and provide a substantial amount of protein per serving. Total Protein: 31 grams.
Cottage Cheese Pancakes
Proof that high protein doesn’t have to be boring (and that cottage cheese doesn’t have to be gross.) Mix 1 cup of cottage cheese (28 grams) with eggs and flour to make protein-packed pancakes. Serve with a side of fruit for a delicious high-protein breakfast or snack. Total Protein: 28 grams (add 2 eggs for an additional 12 grams).
Chickpea and Spinach Curry
Cook 1 cup of chickpeas (15 grams) with spinach in a spicy curry sauce. Chickpeas offer a solid amount of plant-based protein, and spinach adds essential vitamins and minerals. Total Protein: 15 grams (add chicken for 30 grams).
Protein-Packed Smoothie Bowl
Another delicious escape from protein and water. Blend a scoop of protein powder (20 grams) with frozen berries and a banana, then top with granola and chia seeds. This bowl is a great way to meet your protein goals while enjoying a tasty breakfast. Total Protein: 20 grams (add Greek yogurt for 10 grams).
Check out our blog post about Yonanas, the healthy dairy free ice cream maker.
Turkey Meatballs with Marinara Sauce
Prepare 6 turkey meatballs (30 grams) and serve with marinara sauce over whole-grain pasta. Turkey provides high-quality protein, and whole-grain pasta adds fiber for a balanced meal. Total Protein: 30 grams.
Greek Yogurt Chicken Marinade
There are few better protein sources than Greek yogurt and chicken. Might as well fuse them. Marinate 6 ounces of chicken breast (42 grams) in Greek yogurt mixed with lemon juice and spices before grilling. So. Good. Total Protein: 42 grams.
Edamame and Quinoa Salad
Combine 1 cup of cooked quinoa (8 grams) with 1.5 cup of edamame (25 grams), cherry tomatoes, and a light dressing. Edamame is a great plant-based protein source that complements quinoa’s protein content. Total Protein: 33 grams.
Tuna and Avocado Stuffed Tomatoes
Hard to beat tuna as a lean protein source. Here’s another recipe that keeps me from eating it out of the pouch. Fill 2 halved tomatoes with a mixture of 1 can of tuna (32 grams) and avocado. This fresh and protein-rich meal is a fantastic way to enjoy high-protein foods in a simple yet satisfying manner. Total Protein: 32 grams.
Seitan Stir-Fry
Pronounced a little too close to the devil himself, it’s an admittedly terrible name. But as long as you’re not allergic to gluten, it’s an incredible high-protein meat substitute. While it’s milder than tempeh, I still like to give it a bath in a yummy marinade and pretend I’m eating meat. You can’t go wrong with a Thai peanut sauce. Stir fry a cup of seitan with your favorite vegetables and pretend it’s called something lovely like angel root. Total Protein: 40 grams
Looking for a short-cut to make vegetarian meals? Check out our blog post reviewing Purple Carrot.
Pork Tenderloin with Roasted Vegetables
The pork industry proclaimed it’s “the other white meat.” But for numerous reasons, including saturated fat levels, it’s actually closer to red meat. That’s why pork only shows up once on the list. Roast 6 ounces of pork tenderloin (42 grams) alongside a medley of vegetables. Total Protein: 42 grams.
Shrimp Burger
This may not be your ‘go to’ 4th of July crowd pleaser, but it will offset the boredom (and high fat) of burgers made from even the healthiest of ground beef. Blend 6 ounces of shrimp (36 grams) with spices and form into patties. It’s only scary looking until it’s cooked. Ok, even then it’s a bit scary looking. But it makes for a delicious, high-protein dinner. Total Protein: 36 grams.
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Ok, so we didn’t avoid the big four (chicken breast/tuna/egg/protein powder) completely. But there should be more than enough protein options here to get you out of your rut. Mix it up and you’ll not only enjoy a healthier, more balanced diet, you’ll have a far greater chance of sticking to it.
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