27 Easy High Protein Meals

high protein meal ideas

Are you trying to eat healthier, get fitter, and feel better? If so, high protein meals are pretty important.

That’s because when you work out, you break down muscle. So, you need protein to rebuild that muscle.

Also, of all the macronutrients, protein helps you feel full the most. That usually leads to eating a smaller amount of foods.

As an added bonus, eating high protein meals boosts your metabolism.

So today, I’m sharing 27 Easy High Protein Meals. They’re not only high in protein, but they also taste good.

So, what are you waiting for? Let’s dig right in!

1. Chicken With Broccoli, Beets & Farro Salad

Chicken With Broccoli beets and farro

Credit: allnutritious.com

Salads are a great way to get your greens in. But many times, they’re not satisfying.

That’s because they usually don’t have enough protein.

This salad won’t leave you feeling hungry. That’s because it contains a whopping 55 grams of protein.

And it tastes great too. It’s packed with tender, juicy chicken, steamed broccoli, sweet beets, fresh orange slices, and nutty farro.

Besides being high in protein, this salad is also high in fiber. In fact, one serving provides almost half of your daily fiber needs.

And fiber not only helps your digestion, but it also helps you feel full.  I would keep this meal prep in glass containers like these.

Check out more high protein meal preps like this here.

Per Serving:

  • Calories: 715
  • Fats: 27g
  • Protein: 55g
  • Carbs: 67g
  • Fiber: 12g
  • Sugar: 17g

Recipe

2. Broiled Cod With Lemon Sauce

Broiled Cod With Lemon Sauce

Credit: champagne-tastes.com

At the end of a busy day, sometimes all you want to do is relax. You definitely don’t want to just slave in the kitchen.

This dish is for days like this. It takes only 15 minutes to make, so it’s even faster than takeout.

On the menu is broiled cod. And it’s been lightly seasoned with salt and pepper, so the taste of the cod shines through.

And it’s served with a creamy, tangy, briny lemon and caper sauce.

Besides being high in protein, cod is pretty nutritious too. It’s a good source of B vitamins, which are important for your brain.

It’s also rich in phosphorus, which you need for healthy bones. So, eat up that cod.

What I love most about this dish is that it’s a one-pan dish. So, there’s less cleanup.

You’ll be broiling your cod in the oven, so make sure you have an oven-proof skillet. This skillet here is a great option. Not only is it oven proof, it also distributes evenly.

Serve with some oven fries or sautéed asparagus.

Per Serving:

  • Calories: 268
  • Fats: 15g
  • Protein: 26g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 3g

Recipe

3. Chicken With Cumin, Tahini, Lemon & Burnt Onions

Chicken With Cumin

Credit: chocolatesandchai.com

Chicken breasts are great sources of protein. But let’s face it, they can taste kind of bland.

That’s because they don’t contain much fat. This chicken breast dish is anything but bland.

The chicken breasts are juicy and tender. The caramelized onions add sweetness, while the tahini adds creaminess.

Meanwhile, the cumin and chili flakes add some warmth. And the crushed pistachios add a nice crunch.

To cut down on cooking time, you’ll be flattening your chicken breasts. To do this, you’ll be slicing your chicken breasts horizontally.

Then, you’ll be covering your chicken breasts with cling film and pounding with a rolling pin.

Per Serving:

  • Calories: 624
  • Fats: 42.5g
  • Protein: 41.5g
  • Carbs: 26.5g
  • Fiber: 0g
  • Sugar: 6.3g

Recipe

4. Baked Herb Chicken Breasts With Couscous Meal Prep

Baked Herb Chicken Breasts

Credit: allnutritious.com

Are you craving a taste of the Mediterranean? This dish is sure to satisfy your cravings.

Baked chicken breast is accompanied by grilled Mediterranean veggies. Veggies like zucchini and red peppers.

Red and yellow bell peppers add freshness and extra nutrition. Couscous simmered in vegetable broth completes the meal.

Besides being tasty, couscous is good for you too. It’s a good source of plant-based protein.

This is a great high protein lunch idea!

Per Serving:

  • Calories: 633
  • Fats: 17g
  • Protein: 61g
  • Carbs: 56g
  • Fiber: 7.5g
  • Sugar: 9.7g

Recipe

5. Chicken Asparagus Salad

Chicken Asparagus Salad

Credit: hiitweekly.com

Weekday evenings can be pretty busy. Particularly if you need to make dinner, then take your kids to their extracurricular activities.

At times like this, you need a dinner that is ready now.

This chicken asparagus salad takes just 15 minutes to make. So, you’ll have it ready in no time at all.

You have crispy radishes, tender chicken, crunchy asparagus, and fresh spinach. All topped with a tasty vinaigrette.

All you’ll want to say is winner, winner, chicken dinner.

Per Serving:

  • Calories: 500
  • Fats: 31g
  • Protein: 37g
  • Carbs: 23g
  • Fiber: 8g
  • Sugar: 5g

Recipe

6. Juicy Baked Chicken Thighs

Baked Chicken Thighs

Credit: thekitchengirl.com

Enjoying high protein meals doesn’t have to be expensive. And this dish proves this.

That’s because you use chicken thighs. Chicken thighs are cheaper than chicken breasts.

They also contain more fat…and more fat equals more flavor. In fact, I prefer chicken thighs myself.

These chicken thighs are super flavorful and tender. And they’re oh, so easy to make.

Begin by pat-drying your chicken thighs and placing them in a baking dish. Next, add olive oil, salt, pepper, paprika, garlic powder, and pepper, and coat well.

Then place in the oven and let your oven do the baking. Easy, peasy.

To make it a meal, you can simply steam your favorite veggies. To make steaming a breeze, you can use a steaming basket like this that will definitely do the job.

Per Serving:

  • Calories: 325
  • Fats: 25g
  • Protein: 23g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 1g

Recipe

7. Easy Broiled Salmon Recipe

Broiled Salmon

Credit: thekitchengirl.com

Life can get pretty busy. And when life gets busy, it’s easy to neglect important relationships in our lives…like relationships with our partner.

Date nights are a great way to rekindle the flame. And this easy broiled salmon recipe makes date night a breeze…and keeps you in your skinny jeans.

The salmon is tender and flaky. And it’s lightly seasoned with olive oil, garlic powder, salt, and pepper, so the taste of the salmon shines through.

Besides being delicious, salmon is good for you too. It’s rich in heart-healthy omega-3s.

And it’s also rich in B vitamins, which are good for your brain.

Now, broiling salmon can be tricky. You don’t want to undercook it…or overcook it either.

So, the best way to check if it’s fully cooked is to check with a food thermometer like this. You want the internal temperature of your salmon to reach 145 degrees Fahrenheit.

Serve with garlicky asparagus and lemon slices. This is a perfect low carb low-calorie recipe.

Per Serving:

  • Calories: 262
  • Fats: 13g
  • Protein: 34g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 1g

Recipe

8. Chili Lime Mahi Mahi With Avocado Cream Sauce

Chili Lime Mahi Mahi

Credit: healthyambitions.co

Love your seafood? Then you’ve got to give this dish a try.

This Mahi-mahi is simply delicious. It’s savory and spicy, and the lime juice adds a nice acidity.

And the avocado cream sauce is the perfect complement. It’s creamy and rich and balances out the heat from the fish.

Besides being delicious, this dish is nutritious too. It’s a good source of both Vitamins A and C, which you need for a healthy immune system.

It also contains iron, which keeps your energy levels up.

This dish is tasty just the way it is. But you could also serve it with creamy coleslaw. Yum!

Per Serving:

  • Calories: 403.22g
  • Fats: 24.07g
  • Protein: 35.68g
  • Carbs: 14.35g
  • Fiber: 8.24
  • Sugar: 1.83g

Recipe

9. Mexican Meal Prep Bowls With Cauliflower Rice

Mexican Meal Prep

Credit: allnutritious.com

I love Mexican food, as I’m sure many of you do too. But Mexican food tends to be loaded with carbs.

This is a problem if you want high protein meals without all the carbs. These Mexican meal prep bowls help you do both.

They’re loaded with Mexican Flava. That’s because you use a ton of spices- 8 to be exact.

So, they’re sweet and savory, with a bit of heat. If you like it extra hot, feel free to pile on the chili flakes or even add some green chiles.

You can make this meal prep low carb by using cauliflower rice instead of regular rice. This not only cuts down on the carbs but the calories too.

For extra convenience, you can use prepackaged cauliflower rice. Or to save money, you can simply make your own.

Making it is pretty simple. To make it, just cut your cauliflower in pieces.

Afterward, place them in a food processor, and pulse until rice-like. This food processor should do the trick.

Per Serving:

  • Calories: 406
  • Fats: 17g
  • Protein: 48g
  • Carbs: 17g
  • Fiber: 8g
  • Sugar: 6.2g

Recipe

10. Pork Carnitas Recipe

Pork Carnitas

Credit: thefeatherednester.com

It’s nice having family over for Sunday dinner. You get to build beautiful memories of good food.

But hosting a family can be hard to do. Especially when you’re trying to stick to high protein meals that are also low in carbs.

This pork carnitas dish is for times like this. In case you don’t know what Pork Carnitas is, it’s simply Mexican pulled pork.

This Pork Carnitas is juicy, tender, and delicious. Your family won’t even care that it’s low carb.

Making it is really easy. All it takes is around 5 minutes of prep work. Afterward, you just let your slow cooker do the cooking.

That means you can now spend more time with your family and less time in the kitchen. This slow cooker will do a pretty good job.

Per Serving:

  • Calories: 155
  • Fats: 4g
  • Protein: 26g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g

Recipe

11. Oven-Baked Lemon Pepper Salmon

Lemon Pepper Salmon

Credit: alwaysusebutter.com

Do you hate cooking dishes with a ton of ingredients? Then this dish is for you.

All you need are 3 ingredients: salmon, lemons, and lemon pepper. That’s it…no oil, no butter, no cream sauce.

The salmon is tender, flaky, and pretty delicious.

To make it, put your salmon skin-side down in an oven-proof pan. Then squeeze your lemon juice on your salmon and add some lemon pepper.

Finally, bake for 20 minutes. Easy, peasy, salmon dinner.

Per Serving:

  • Calories: 224
  • Fats: 10g
  • Protein: 30g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

12. Easy Tofu Stir Fry

Tofu Stir Fry

Credit: dishingouthealth.com

More and more of us are eating more plant-based. And for a good reason, eating plant-based has a number of health benefits.

For instance, eating plant-based can help you lose weight. So, bring on those plants.

This easy tofu stir fry tastes just as good as it looks. You have nicely caramelized tofu along with red cabbage and sugar snap peas.

All topped with a tasty peanut satay sauce, green onions, and sesame seeds. Eating healthy doesn’t get much better than this.

Per Serving:

  • Calories: 314
  • Fats: 22g
  • Protein: 15g
  • Carbs: 18g
  • Fiber: 5g
  • Sugar: 10g

Recipe

13. Slow Cooker Vegan Chili

Slow Cooker Vegan Chili

Credit: happykitchen.rocks

When it’s cold outside, all you want to do is sit by the fireplace. And eat a piping hot bowl of chili.

This slow cooker vegan chili is flavorful and super comforting. The navy beans and black beans make it extra filling.

And the sweetness of the corn is balanced by the acidity of the diced tomatoes. Meanwhile, the red and green bell peppers add color and extra nutrition.

Besides being high in protein, this chili contains a ton of fiber. In fact, one serving provides more than half of your daily fiber needs.

Per Serving:

  • Calories: 260
  • Fats: 1g
  • Protein: 12g
  • Carbs: 52g
  • Fiber: 13g
  • Sugar: 4g

Recipe

14. Keto Protein Waffles

Keto Protein Waffles

Credit: jenniferbanz.com

Looking for a high protein breakfast to start your day? These are a great option…after all, who doesn’t love waffles for breakfast?

These waffles are crispy, yummy, and have a ton of protein. In fact, one waffle contains a whopping 36 grams of protein.

As an added bonus, they’re low in carbs. So, you don’t get that sugar high, followed by that sugar crash. Yay!

To make them, you’ll be adding protein powder to your batter. I recommend this one here as it’s high in protein and low in net carbs.

And to keep your waffles low carb, serve with some low carb syrup. Check out more protein powder recipes here.

Per Serving:

  • Calories: 252
  • Fats: 8g
  • Protein: 36g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 0g

Recipe

15. Vegan White Chili

Vegan White Chili

Credit: veeatcookbake.com

Looking for a tasty alternative to regular chili? Then be sure to try this vegan white chili.

It’s tasty and really filling. The cashew cream adds lots of creaminess, and the green chilies and cayenne pepper add a nice heat.

Meanwhile, the smoked paprika adds smokiness, while the cumin adds some warmth. You definitely won’t miss the meat.

Per Serving:

  • Calories: 312
  • Fats: 5g
  • Protein: 18g
  • Carbs: 52g
  • Fiber: 13g
  • Sugar: 9g

Recipe

16. Easy Baked Cod

Baked Cod

Credit: theroastedroot.net

Are you trying to lose weight? Then you know that eating low-calorie meals can turbocharge your weight loss.

But low-calorie meals are often low in protein. So, they leave you feeling hungry…and reaching for cookies.

This easy baked cod combines the best of both worlds. It’s really low in calories, and it has a ton of protein.

It’s pretty flavorful too. That’s because you use a lot of spices.

Serve with a side Garden Salad.

Per Serving:

  • Calories: 140
  • Fats: 1g
  • Protein: 30g
  • Carbs: 0g
  • Fiber: 0g
  • Sugar: 0g

Recipe

17. Lemon Chicken With Veggies Meal Prep

Lemon Chicken With Veggies Meal Prep

Credit: allnutritious.com

Getting your kids to eat their veggies can be a pain. The next thing you know, you sound like your mom. (Sorry, mom!).

This lemon chicken meal prep will have your kids eating their veggies. It’s full of roasted veggies such as sweet potatoes and broccoli.

By roasting your veggies, you make them taste sweeter. And which kid doesn’t love sweets?

And let’s not forget about the chicken either. They’re marinaded first, so they’re tender and flavorful.

With a meal like this, your kids are sure to eat their veggies…without complaining. Now that’s a win-win in my books.

Per Serving:

  • Calories: 500
  • Fats: 23g
  • Protein: 40g
  • Carbs: 35g
  • Fiber: 7.3g
  • Sugar: 11g

Recipe

18. Green Curry Thai Noodle Soup

Green Curry Thai Noodle Soup

Credit: theroastedroot.net

Craving Thai takeout? Have this instead.

This soup is creamy, soothing, and packed with Thai flavors. The fish sauce adds umami, while the red pepper flakes add heat.

Meanwhile, the carrots and red bell peppers add sweetness.

What I love most about this dish is that it makes 8 servings. So, it’s good for meal prep.

Prep once and have your lunches or dinners ready for the whole week. Check out more high protein soup recipes here.

Per Serving:

  • Calories: 640
  • Fats: 23g
  • Protein: 49g
  • Carbs: 56g
  • Fiber: 7g
  • Sugar: 9g

Recipe

19. Easy Garlic Parmesan Roasted Shrimp & Zucchini

Garlic Parmesan Roasted Shrimp

Credit: joyfulhealthyeats.com

Shrimp is the perfect diet food. Not only are they high in protein, they’re also low in calories.

So, you can eat them to your heart’s delight. And it doesn’t hurt that they taste absolutely delicious.

These shrimps are juicy and succulent. And they taste amazing.

That’s because you toss them in a mixture of olive oil, parmesan cheese, garlic cloves, and spices. Yum!

The zucchini, yellow squash, and cherry tomatoes add lots of freshness and nutrition. You’ll feel really good eating this dish.

Best of all, this is a one-sheet pan dish. So, you have less clean up at the end.

Per Serving:

  • Calories: 166
  • Fats: 5g
  • Protein: 39g
  • Carbs: 4g
  • Fiber: 1g
  • Sugar: 3g

Recipe

20. Easy Vegan Bean Burrito Recipe

Vegan Bean Burrito

Credit: nutriciously.com

Looking for an alternative to Taco Tuesdays? Then give these vegan burritos a try.

You have warm tortillas brimming with black beans, brown rice, creamy avocado, corn, crispy lettuce, fresh tomatoes, and red bell peppers. You’ll be in burrito heaven.

Besides being high in protein, black beans are high in fiber. They’re also a good source of plant-based iron.

And they’re full of bone-building minerals like manganese and magnesium.

Now, you’ll be making your tortillas from scratch. But for extra convenience, you can simply use store-bought tortillas instead.

Per Serving:

  • Calories: 588
  • Fats: 12g
  • Protein: 25g
  • Carbs: 103g
  • Fiber: 24g
  • Sugar: 5g

Recipe

21. Cilantro Lime Grilled Chicken With Avocado Salsa

Chicken With Avocado Salsa

Credit: joyfulhealthyeats.com

Summer is the perfect time for lazing on the deck. And firing up the grill for hot dogs and hamburgers.

But sometimes, it’s good to have something different for a change. This cilantro lime grilled chicken with avocado salsa is perfect for this.

The chicken is juicy and packed with flavor. That’s because you marinate it in a mixture of olive oil, lime juice, herbs, and spices.

And the avocado salsa complements the chicken perfectly. It’s creamy, tangy, savory, and has some heat.

Per Serving:

  • Calories: 317
  • Fats: 22g
  • Protein: 24g
  • Carbs: 11g
  • Fiber: 7g
  • Sugar: 1g

Recipe

22. Thai Chicken Zucchini Noodle Salad

Thai Chicken Zucchini Noodle Salad

Credit: joyfulhealthyeats.com

Need dinner ready in 1, 2, 3? Then this salad is a great option.

It’s scrumptious, refreshing, and filling. And the best thing is that no cooking is required.

So, it’s great for those hot summer days. You know, those days when you want to keep cool.

To make this salad, you’ll need some rotisserie chicken. So, make sure you pick some up at your local grocery store.

Then you’ll be shredding your chicken. You can do this with a fork, or for extra convenience, you can use a meat shredder like this.

Next, chop your veggies and make your sesame vinaigrette. Finally, spiralize your zucchini using a spiralizer.

Mix all your ingredients in a bowl, tossing well.

Per Serving:

  • Calories: 324
  • Fats: 23g
  • Protein: 16g
  • Carbs: 19g
  • Fiber: 4g
  • Sugar: 9g

Recipe

23. Salsa Shredded Chicken Meal Prep Bowls

Salsa Shredded Chicken Meal Prep

Credit: allnutritious.com

Are you getting tired of your regular chicken meal prep bowls? Spice things up with these bowls.

They’re bursting with Spanish flavors. The salsa adds a nice heat while the chicken broth adds savory notes.

Meanwhile, the paprika adds some sweetness. And the red, green, and yellow peppers add tons of color and nutrition.

With meal prep bowls like these, you definitely won’t miss takeout.

Per Serving:

  • Calories: 554
  • Fats: 16g
  • Protein: 62g
  • Carbs: 46g
  • Fiber: 14g
  • Sugar: 21g

Recipe

24. Meal Prep Protein Bowls

Meal Prep Protein Bowls

Credit: tastythin.com

Meal prepping is a great way to make sure you eat healthily. But sometimes, Sunday night rolls around, and you haven’t prepped a thing.

These meal prep protein bowls are for times like this. They take just 15 minutes to make, so you’re not slaving in the kitchen.

And they’re really delicious. They’re packed with delicious and healthy ingredients.

Ingredients like shredded chicken breast, hard-boiled eggs, red quinoa, cucumbers, and Ranch dressing.

Per Serving:

  • Calories: 249
  • Fats: 11g
  • Protein: 25g
  • Carbs: 13g
  • Fiber: 1g
  • Sugar: 2g

Recipe

25. Easy Crockpot Chicken & Wild Rice Soup

Wild Rice Soup

Credit: joyfulhealthyeats.com

Looking for a healthy alternative to canned chicken noodle soup? Then give this a try.

It’s creamy, comforting, and oh, so delicious. Much better than canned chicken noodle soup.

And it contains fresh veggies like carrots. So, it contains Vitamin A, which helps boost your immune system.

Per Serving:

  • Calories: 214
  • Fats: 5g
  • Protein: 17g
  • Carbs: 22g
  • Fiber: 2g
  • Sugar: 3g

Recipe

26. Chicken Parmesan Zucchini Boats

Chicken Parmesan Zucchini Boats

Credit: thewholesomedish.com

Dinner parties are the perfect time to catch up with friends. And eat some delicious food.

These zucchini boats look and taste amazing. Zucchini halves are filled with ground chicken, pasta sauce, parmesan cheese, and mozzarella cheese…your guests will be asking for seconds.

Per Serving:

  • Calories: 332
  • Fats: 17.8g
  • Protein: 38.2g
  • Carbs: 13.3g
  • Fiber: 2g
  • Sugar: 0g

Recipe

27. Chickpea Tuna Salad

Chickpea Tuna Salad

Credit: hh-hm.com

Looking to put a Mediterranean spin on your classic tuna salad? Then be sure to try this chickpea tuna salad.

The tuna and chickpeas make it pretty filling. Meanwhile, the red onions add sweetness, and the cucumbers and greens add freshness.

And the olives add a nice saltiness, while the jalapenos add heat…it’s a party in your mouth.

But the best thing is that it takes only 10 minutes to make. So, it’s great for when you’re short on time.

Per Serving:

  • Calories: 415
  • Fats: 17g
  • Protein: 27g
  • Carbs: 44g
  • Fiber: 15g
  • Sugar: 11g

Recipe

Conclusion

Which one of these high protein meals is your favorite? Don’t forget, sharing is caring!

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