50+ High Protein Meals - Easy & Healthy Recipes Your Family Will Love (2024)

50+ High-Protein Meals – Easy & Healthy Recipes Your Family Will Love – At 20+ grams of protein per serving, these high-protein recipes are macro friendly and perfect for adding to your weekly meal plan.

Struggling to get enough protein in your diet? If you’ve been tracking macros and are still searching for ways to increase your protein intake, you’re not alone! I know the struggle is real, so I curated this list of protein-packed meals to take some of the guesswork out. These recipes are family friendly, delicious, and provide at least 20 grams of protein per serving.

Why is Protein Important?

Protein is a crucial macronutrient that plays an important role in building muscle, balancing blood sugar, maintaining energy levels, and aiding in weight loss.

High-protein meals offer loads of benefits, contributing to overall health and well-being. Incorporating protein-rich foods into your diet not only helps with muscle development and repair but also promotes satiety, making it easier to manage weight. A breakfast featuring Greek yogurt with berries and nuts, or a vegetable omelet with lean sources of protein like eggs or egg whites, can provide a powerful protein boost to kickstart your day. These options not only deliver essential amino acids but also offer a combination of nutrients that support immune function, maintain energy levels, and keep you feeling satisfied throughout the morning.

For lunch or dinner, consider incorporating lean protein sources such as grilled chicken, tofu, or fish alongside a variety of vegetables and whole grains. A quinoa salad with grilled chicken and colorful vegetables, or a salmon stir-fry with broccoli and brown rice, exemplify high-protein meals that are both nutritious and delicious. These meals not only contribute to muscle maintenance but also provide a well-rounded nutritional profile, including vitamins, minerals, and fiber.

HowMuch ProteinDo I Need?

You need more protein than you think! For example, a traditional breakfast of 2 eggs provides only 12 grams of protein. It’s tough to reach a goal of 100+ grams of protein per day without eating at least 20-30 grams per meal and snacks. It may seem like a lot, and that is usually because we are significantly under consuming protein and over consuming carbs!

High Protein Foods

Includinghigh-protein foodsin your diet is essential for muscle development, repair, and overall health. Here are examples of various food sources that are rich in protein:

1. Poultry:

• Chicken breasts
• Turkey breast

2.Lean Meat:

• Lean beef(such as sirloin or tenderloin)
• Pork loin

3. Seafood:

• Salmon
• Tuna
• Cod
• Shrimp
• Tilapia

4. Eggs and Dairy:

• Eggs (whole eggsandegg whites)
• Greek yogurt
• Cottage cheese
• Cheese (especiallycottage cheese, mozzarella,feta cheese, and raw cheddar)
• Milk

5. Plant-Based Proteins:

• Tofu
• Tempeh
• Edamame
• Lentils
• Chickpeas
• Black beans
• Quinoa

6. Nuts and Seeds:

• Almonds
• Peanuts
• Walnuts
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Hemp seeds

7. Legumes:

• Black beans
• Kidney beans
• Lentils
• Chickpeas
• Peas

8. Dairy Alternatives:

• Plant-based milk (e.g., almond milk, soy milk)
• Plant-based yogurt (e.g., almond yogurt, coconut yogurt)

9. Protein Supplements:

• Wheyprotein powder
• Caseinprotein powder
• Peaprotein powder
• Hempprotein powder

11. Game Meats:

• Venison
• Bison

14. Processed Meats (use sparingly):

• Lean deli meats (look for uncured with no sugar added and low sodium)
• Beef jerky (watch for added sugars and sodium)

High Protein Chicken Breast Recipes

One Pan Chicken Caprese

Fresh flavors come together in this healthy meal of tender chicken breast, ripe blistered tomatoes, fresh mozzarella, and basil. This Caprese Chicken Skillet is a healthy meal the whole family will love.

A one pan meal that is nutritious, flavorful, and ready in under 30 minutes! Juicy chunks of chicken with tender veggies and a homemade Italian seasoning.

Healthy Orange Chicken

A healthier spin on your favorite takeout meal. This Healthy Orange Chicken is simple to make, gluten free, and full of flavor!

Chicken and fresh green beans are stir fried with a savory homemade stir fry sauce in this delicious family favorite!

Baked Chicken Meatballs

A super quick and easy gluten free recipe for the best chicken meatballs, baked in the oven. Excellent for a fuss free dinner or meal prep!

Bruschetta Grilled Chicken

Classic fresh bruschetta flavors take ordinary grilled chicken to another level! A simple five ingredient recipe!

Sheet Pan Chicken Fajitas

Ready in under 30 minutes, these Sheet Pan Chicken Fajitas are a fast and fuss-free way to enjoy restaurant style fajitas at home!

15 Minute Egg Roll Bowls

A simple and fast one pot meal with awesome egg roll flavor, but healthier!

Greek YogurtMarinated Chicken

This goes-with-anythingGreek YogurtMarinated Chickendelivers the most tender, juicy results. It’s SO great forgrillingor evenbakingin the oven (and thehealthy marinade is a total breeze to throw together!)

Sheet Pan Chicken Thighs with Veggies

This quick sheet pan chicken thighs dinner recipe makes a delicious and healthy 30-minute meal. You’ll love this baked chicken thighs recipe!

Honey Garlic Chicken Stir Fry

Skip the Chinese take-out and make this deliciousHoney Garlic Chicken Stir Fry! This easy dinner recipe features tender chicken and vegetables stir-fried with a simple honey garlic stir-fry sauce that’s both savory and sweet. It takes this dinner to the next level!

High Protein Beef Recipes

Best Ever Beef Chili

Hearty with loads of flavor, this Instant Pot Chili is a no fuss classic chili recipe that will become a fast family favorite!

Perfectly cooked, flavorful steak and potatoes in the Air Fryer. This easy dinner comes together with minimal effort, perfect for a busy weeknight!

Grilled Flank Steak with Pineapple Salsa

Flavorful and juicy grilled flank steak, with a quick marinade and topped with the BEST simple fresh pineapple salsa!

Steak Kabobs with Veggies

Only three ingredients are needed for the BEST grilled steak kabobs! Quick, simple, and super easy to throw together at the last minute.

Steak Salad with Gorgonzola

A healthy low-carb dinner that’s perfect for the spring/summer season –steak salad with gorgonzola! Slices of juicy New York strip steak served over a bed of corn, tomatoes, and crumbles of salty Italian blue cheese. Drizzled over top is a simple balsamic vinaigrette!

Steak Stir Fry

Steak Stir Fry that’s better than takeout! Thinly sliced beef is marinated and cooked with classic stir-fry vegetables in this easy recipe. Serve it over noodles or rice for a delicious dinner the whole family will love.

Burger Bowls

Healthy Burger Bowls come together in less than 15 minutes with perfectly seasoned ground beef, lettuce, tomatoes, pickles, cheese, and the best homemade special sauce.

Slow CookerSmoked Brisket

ThisSlow CookerSmoked Brisket delivers a big smoky flavor, without using a smoker or wood chips. Simply set it, forget it, and enjoy.

Turkey Recipes

An easy one pan dinner that is hearty, family friendly, and loaded with veggies and protein. Budget friendly and gluten free.

Juicy turkey burgers jam packed with the best Greek flavors! Low carb and Keto friendly.

Rosemary Dijon Turkey Kabobs

This marinade gives a huge punch of flavor to grilled turkey tenderloin, also great on pork or chicken.

Asian Turkey Lettuce Wraps

Simple, fresh, and tasty best describe these Asian inspired Ground Turkey Lettuce Wraps. Low carb, full of flavor, and super easy to prepare!

Mediterranean Turkey Meatballs (Gluten Free)

Only 4 ingredients needed to make these juicy gluten free turkey meatballs. So simple, flavorful, and family-friendly!

TurkeySloppy Joes

A classic saucy sloppy joe recipe, with simple healthy ingredients and no added sugar. A family favorite, perfect for weeknight meals and serving a crowd.

Mini Turkey Meatloaf Muffins

These single serving mini meatloaves are nutritious, versatile, and ready in under 30 minutes. This recipe is also great for prepping ahead and freezing.

Turkey Stuffed Peppers

TheseKeto stuffed peppersare made withground turkey, cheesy, loaded with flavor, and super easy to make. They are great for those following a low-carb diet and can be served as a weeknight meal for the entire family to enjoy.

High Protein Salmon & Fish Recipes

Air FryerBlackened Salmon

A 15-minute meal of spicy, tender salmon filets, cooked to perfection in the Air Fryer.

Flaky salmon and tender potatoes cooked perfectly in foil with garlic, butter, and a Mediterranean herb blend. A simple and quick recipe made on the grill or in the oven.

Sushi Bowls

Satisfy those sushi cravings with these build your own Sushi Bowls! Includes recipes for California Roll Bowls, Vegan Sushi Bowls, and Shrimp Sushi Bowls.

Blackened Fish Tacos

Perfectly spiced fish tacos cooked in the Air Fryer and topped with a cool and crunchy lime slaw.

Sheet Pan Shrimp Fajitas

A delicious and easy dinner ready in under 15 minutes. Tasty, healthy, and family-friendly!

Greek Salmon Salad

This Greeksalmon saladis seared salmon fillets with cucumber, tomato, olives, red onion, avocado andfeta cheese, all tossed in a garlic and herb dressing. Alighter meal optionthat’s fresh, colorful and totally delicious!

Miso Ginger Salmon Bite Bowls

ThisMiso Ginger Salmon Bite Bowl with Broccoliis a delicious way to eat salmon. I think the key to really tasty salmon is cubing it and marinating it. This allows the salmon to absorb the most flavor and makes it super juicy. This is a healthy and satisfying recipe that you will want to make again and again.

Baked Maple Dijon Salmon

Tender and flakybaked Dijon Mustard Salmon Filetis ahealthysheetpandinner recipemade in the oven! These salmon fillets are cooked with freshgreen beans, garlic, sweet maple syrup, and fresh lime juice. Ready inless than 30minutes and is one of thebest salmon recipesbecause of the bright savory and sweet flavors!

Parmesan Crusted Cod

Looking for an easy weeknight meal? This Parmesan Crusted Cod can be prepared in less than 20 minutes but tastes like a dish you’d get at a restaurant! A family favorite fish recipe!

Air FryerSalmon Sandwiches

Theair fryermakes quick work of creating crispy, breaded salmon fillets for theseAir FryerSalmon Sandwiches. Top them with a light Sriracha aioli, sliced red onion, and fresh baby greens for a fun, family-friendly meal.

High Protein Vegetarian Recipes

Veggie Lentil Chili

Loaded with veggies, protein, and fiber, this tasty lentil chili can be made in the Instant Pot or slow cooker.

Greek Quinoa Salad with Chickpeas

A hearty, protein-rich, vegetarian salad with classic Greek flavors and a simple vinaigrette. Perfect for meal prep, as a main course, or side to your favorite Greek dishes.

Quinoa Black Bean Tacos

Increase your meatless meal repertoire with these tasty vegetarian tacos with black beans. Simple to make and high in protein, these Quinoa Tacos are versatile and totally delicious!

Jennifer Aniston Salad

High in plant-based protein and super simple to make, this flavorful viral salad is addictive and perfect for meal prep.

Vegan White Bean Chili

ThisVegan White Bean Chiliis an easy and delicious way to create a quick meal that’s creamy, tangy, full of veggies, and high-protein. Add your favorite toppings to this mild veggie chili for a hearty meatless meal that’s also great formeal prepand leftovers!

Vegetarian Ramen with Rice Noodles, Tofu, & Vegetables

This vegan ramen is easy to make, full of flavor and deeply satisfying. Pan-fried tofu, fresh bok choy, rich mushrooms, carrots and spinach round off a sensational rich broth. Warm yourself up with this veganized and gluten-free version of a famous classic Japanese dish.

Vegan Egg Roll in a Bowl

High Protein Breakfast Recipes

Turkey Sausage Egg Muffins

A tasty and nutritious make ahead breakfast! These Turkey Sausage Egg Muffins are a cinch to make and perfect for breakfast on the go.

SavoryCottage CheeseBowls

A nutritious and protein rich cottage cheese breakfast bowl with colorful veggies and Everything Bagel Seasoning.

Healthy Freezer Breakfast Burritos

These make ahead burritos are high in protein, hearty, and nutritious. Stock your freezer with these delicious burritos for an easy, stress-free weekday morning breakfast!

Easy Breakfast Casserole

This simple recipe contains no cheese, bread, or dairy but has all the flavor of your favorite traditional breakfast casserole.

High Protein Overnight Oats

With almost 30grams of proteinper serving, this high protein overnight oats recipe is a convenient and delicious way to start the day! It comes together in a few short minutes and will keep you feeling fueled and satisfied all morning. It’s a simple but nutritious recipe!

Scrambled Eggs withCottage Cheese

These high protein scrambled eggs withcottage cheeseare so creamy, fluffy, and super easy to make! This simple but delicious recipe is perfect for breakfast and is ready in 10 minutes or less.

Vegan Breakfast Burritos

These easy Vegetarian Breakfast Burritos are a healthy, freezer-friendly option for breakfast, lunch, or dinner. Made in one pan, loaded with veggies, scrambled eggs, and whole wheat tortillas, these are great for meal prep and make-ahead meals.

Matcha Chia Pudding

ThisMatcha Chia Pudding with Protein (Vegan)is perfect for the matcha and chia pudding lovers. This recipe is incredibly easy to make. I love to prep it the night before for breakfast.

Farmer’s Market Open Faced Sandwich

Protein-Rich Snacks

Hard-boiled Eggs

Heart Healthy No Bake Choclate Oat Bites

Cottage Cheese Avocado Toast

Deviled Eggs

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