10+ High Protein Recipes to Power Your Day with Delicious Meals

If you want meals that help build muscle, keep you full, and support your health, high-protein recipes are a smart pick. They give your body the nutrients it needs to stay strong and energized all day.

Trying new recipes with plenty of protein can actually be pretty simple—and honestly, sometimes it’s fun. Whether you’re into meat, fish, or plant-based foods, you’ve got a bunch of tasty options that can fit your mood and schedule.

Ingredients

• Protein sources (chicken, beef, tofu, beans, fish, etc.)
• Vegetables (spinach, peppers, broccoli, etc.)
• Healthy fats (olive oil, nuts, avocado)
• Grains or legumes (quinoa, rice, lentils)

Cooking Instructions

1. Pick your protein and prep it—cut or season as you like.
2. Cook your protein: grill, bake, or sauté until done.
3. Wash and chop your veggies.
4. Cook veggies by steaming, roasting at 400°F/200°C, or stir-frying.
5. Combine everything and drizzle in healthy fats if you want.
6. Serve warm and dig in!

1) Grilled Lemon Herb Chicken Breast

Grilled lemon herb chicken breast is such an easy way to boost your protein. Lemon brings a bright flavor, and fresh herbs make the chicken smell amazing.

You marinate the chicken with lemon juice, garlic, olive oil, and herbs. Then grill it for about 6-7 minutes per side, until it’s cooked through.

It’s great on its own or sliced up for salads and wraps.

Ingredients:

• 6 boneless chicken breast halves
• ¼ cup olive oil
• 6 cloves garlic, minced
• 1 tablespoon lemon peel
• Juice of 2 lemons
• 2 teaspoons dried thyme (or fresh)
• Salt and pepper to taste

Cooking Instructions:

1. Mix olive oil, garlic, lemon peel, juice, thyme, salt, and pepper in a bowl.
2. Toss in chicken breasts and let them marinate for at least 30 minutes.
3. Preheat your grill to medium-high (about 375°F / 190°C).
4. Grill chicken 6-7 minutes per side, aiming for an internal temp of 165°F (74°C).
5. Let it rest for 5 minutes before serving.

For more tips, visit the Grilled Lemon-Herb Chicken recipe.

2) Quinoa and Black Bean Salad

This quinoa and black bean salad is a quick way to get more protein. It combines quinoa and black beans for a filling, plant-based dish you can enjoy cold.

Toss in fresh veggies like tomatoes and avocado for texture and flavor. A squeeze of lime and some cilantro bring it all together.

It’s easy to make, and you can keep it in the fridge for a few days.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 ounces) black beans, rinsed and drained
• 1-2 Roma tomatoes, diced
• ½ avocado, diced
• Juice of 1 lime
• Handful of chopped cilantro
• Salt and pepper to taste

Cooking Instructions

1. Rinse quinoa under cold water.
2. Add quinoa and water or broth to a pot, bring to a boil.
3. Lower the heat, cover, and simmer for 15 minutes until liquid is absorbed.
4. Let quinoa cool a bit.
5. In a big bowl, combine quinoa, black beans, tomatoes, and avocado.
6. Add lime juice, cilantro, salt, and pepper. Stir gently.
7. Chill in the fridge or eat right away.

For more details on this recipe, check out this Quinoa & Black Bean Salad recipe.

3) Baked Salmon with Garlic and Dijon

Baked salmon with garlic and Dijon mustard is hard to mess up and always delivers on flavor. Dijon gives the fish a tangy kick that works well with salmon’s richness.

Mix garlic, Dijon, lemon juice, parsley, and olive oil for the marinade. This combo keeps the salmon moist and tasty.

Bake at 450°F (230°C) for 12-15 minutes. The fish should flake easily and stay juicy.

Ingredients

• 4 salmon fillets
• 2 tablespoons Dijon mustard
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• 1 tablespoon chopped parsley
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 450°F (230°C).
2. Mix garlic, Dijon, lemon juice, olive oil, parsley, salt, and pepper in a bowl.
3. Place salmon on a baking sheet, brush with the mixture.
4. Bake 12-15 minutes until salmon flakes with a fork.

4) Spicy Turkey and Sweet Potato Skillet

Spicy turkey and sweet potato skillet is a hearty, protein-packed meal that comes together in one pan. Sweet potatoes balance out the heat from chili powder and cayenne.

You cook everything in a single skillet, so cleanup is easy. Add bell peppers or onions for extra flavor and nutrition.

Turkey gives you lean protein, and sweet potatoes add fiber and a touch of sweetness.

Ingredients

• 1 pound ground turkey
• 2 medium sweet potatoes, peeled and diced
• 1 bell pepper, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cayenne pepper
• 1 tablespoon olive oil
• Salt and pepper, to taste

Cooking Instructions

1. Heat olive oil in a large skillet over medium.
2. Add sweet potatoes, cook 10-12 minutes until a bit tender.
3. Stir in onion, bell pepper, and garlic; cook 3-4 minutes till soft.
4. Add turkey, chili powder, cayenne, salt, and pepper. Cook until turkey browns, about 7-8 minutes.
5. Mix everything and cook 2 more minutes. Serve warm.

5) Chickpea and Spinach Curry

Chickpea and spinach curry is a fast way to get a high-protein, healthy meal. Use canned chickpeas and fresh spinach in a spiced tomato sauce.

It’s vegan, packed with fiber, and fills you up without much fuss. You can serve it with rice or flatbread.

You probably have the spices already in your pantry.

Ingredients

• 2 cans chickpeas, drained and rinsed
• 4 cups fresh spinach
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp cumin
• 1 tsp turmeric
• 1 tbsp olive oil
• Salt and pepper to taste
• ½ cup water or vegetable broth

Cooking Instructions

1. Heat olive oil in a pan over medium.
2. Add onion and garlic, cook until soft.
3. Stir in curry powder, cumin, and turmeric; cook 1 minute.
4. Add chickpeas, tomatoes, water or broth; simmer 15 minutes.
5. Add spinach; cook until wilted, about 3 minutes.
6. Season with salt and pepper; serve warm.

For more details, see this high protein chickpea spinach curry.

6) Beef and Broccoli Stir-Fry

Beef and broccoli stir-fry is a classic for a reason. You cook thin beef slices quickly with broccoli for a protein-and-veggie combo that’s hard to beat.

The sauce usually uses soy sauce and a splash of sesame oil. This dish is great for meal prep since it holds up well in the fridge.

Serve it with rice or noodles if you want.

Ingredients

• 1 pound thinly sliced flank steak or beef strips
• 5 cups fresh broccoli florets
• 4 tablespoons sesame oil
• 1/4 cup soy sauce
• 1/4 cup beef broth
• 1 tablespoon oyster sauce
• 1 teaspoon sugar
• 1 teaspoon cornstarch mixed with 2 tablespoons water
• Optional: garlic and ginger for extra flavor

Cooking Instructions

1. Heat 2 tablespoons sesame oil in a pan over medium-high.
2. Add beef, cook 3-4 minutes until browned. Remove and set aside.
3. Add remaining oil and broccoli, cook 3-4 minutes until bright green and tender.
4. Mix soy sauce, beef broth, oyster sauce, sugar, garlic, and ginger in a bowl.
5. Return beef to pan, pour sauce over, and stir.
6. Add cornstarch mixture, cook until sauce thickens, 1-2 minutes.
7. Serve hot with rice or noodles.

More details on making this dish can be found at the Healthy Beef and Broccoli Recipe.

7) Greek Yogurt and Berry Parfait

You can whip up a high-protein parfait with Greek yogurt and berries in just a few minutes. It’s perfect for breakfast or a snack.

Greek yogurt packs in protein and probiotics, which is always a win. Add mixed berries for natural sweetness and a boost of antioxidants.

Sprinkle granola or hemp hearts on top for crunch. A drizzle of honey or a squeeze of lemon juice brightens everything up.

This parfait is quick to make, and you can switch up the toppings however you like.

Ingredients

• 1 cup plain Greek yogurt
• 1 cup mixed berries (fresh or frozen)
• 1/2 cup granola or hemp hearts
• 1 tablespoon honey or lemon juice

Cooking Instructions

1. Spoon half of the Greek yogurt into a glass or bowl.

2. Add a layer of mixed berries.

3. Sprinkle a layer of granola or hemp hearts.

4. Repeat the layers with the remaining yogurt, berries, and granola.

5. Drizzle honey or lemon juice on top.

6. Serve immediately or chill for 10-15 minutes.

For more ideas, check this Greek Yogurt and Berry Parfait Recipe.

8) Lentil and Vegetable Stew

Lentil and vegetable stew is a hearty, high-protein meal. It brings together lentils, colorful veggies, and warm spices for a cozy dish you can enjoy whenever you want.

You can pick red, green, or brown lentils—whatever you’ve got on hand. Toss in carrots, celery, and tomatoes for flavor and a bit of texture.

This stew makes a filling lunch or dinner, and leftovers keep well. It’s an easy one-pot meal that’s loaded with fiber and nutrients.

Ingredients

• 1 cup lentils (red, green, or brown)
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• 2 tbsp olive oil

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.

2. Add onion, garlic, carrots, and celery. Cook until they soften, about 5 minutes.

3. Stir in cumin and paprika, then cook for another minute.

4. Add lentils, diced tomatoes, and vegetable broth.

5. Bring everything to a boil, then lower the heat and let it simmer for 25-30 minutes until the lentils are tender.

6. Season with salt and pepper. Serve hot.

9) Shrimp and Avocado Salad

This shrimp and avocado salad is a quick, high-protein meal. Shrimp gives you lean protein, and avocado brings healthy fats and a creamy bite.

Toss the shrimp with lime juice, a splash of olive oil, and some chopped veggies like tomatoes, red onion, and cilantro. It’s fresh, light, and honestly, kind of hard to mess up.

You can whip up this salad for lunch or a light dinner. That zesty lime dressing? It really makes every bite pop.

Ingredients

• 1 pound cooked shrimp, peeled and deveined
• 2 ripe avocados, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. In a large bowl, combine shrimp, avocados, cherry tomatoes, red onion, and cilantro.

2. Mix lime juice, olive oil, salt, and pepper in a small bowl.

3. Pour the dressing over the salad and toss gently to coat.

4. Serve right away or chill for 15 minutes if you want it extra cool.

10) Tofu and Veggie Stir-Fry

Tofu and veggie stir-fry is a fast, high-protein meal. Firm tofu and fresh vegetables like bok choy, carrots, and snow peas come together for a balanced bite.

You can toss in your favorite veggies and pour on a simple soy and sesame oil sauce. It’s got big flavor without a lot of fuss.

Serve it over rice or noodles for something more filling. Cooking this dish takes about 15–20 minutes, so it’s perfect for those days when you just want to eat already.

Tofu brings plant-based protein and honestly, it’s a nice change if you’re tired of meat.

Ingredients

• 14 oz (400 g) firm tofu
• 1 cup bok choy, chopped
• 1 cup snow peas
• 1 cup carrots, sliced
• ½ cup onion, chopped
• 1 tablespoon sesame oil
• 2 tablespoons soy sauce
• 1 teaspoon sesame seeds (optional)
• Cooking spray or 1 tablespoon vegetable oil

Cooking Instructions

1. Press the tofu to get rid of extra water. Cut it into cubes.

2. Heat up some oil or just spray a pan. Set it over medium-high heat.

3. Toss in the tofu cubes. Let them cook until they turn golden—should take about 5 to 7 minutes.

4. Throw in the onions, carrots, and snow peas. Stir-fry everything for 3 or 4 minutes.

5. Add the bok choy and pour in the soy sauce. Stir it around and cook for another 2 minutes.

6. Sprinkle sesame seeds on top right before serving.

7. Serve hot, piled over rice or noodles.