Building your muscles? Check out these high-protein meals that will up your protein intake. They’re super easy to make, rich in nutrients and flavors.
Do you find yourself hungry most of the time? If so, you may need to boost the protein in your meals.
That because of all the macronutrients, protein fills you up the most. And when you’re full, you won’t be reaching for those potato chips that are calling your name.
So, eating high-protein meals will actually help you lose and/or maintain your weight. Bonus!
But when it comes to adding more high-protein meals, convenience is king. We all live busy lives, and no one wants to slave in the kitchen.
So, I’ve put together easy high-protein meals. Let’s get cooking!
1. Sheet Pan Salmon, Lentils & Asparagus
Credit: mykitchenlove.com
Sheet pan meals are so easy and convenient. Just toss all your ingredients on a sheet pan, place your pan in the oven and go.
As an added bonus, you don’t have a ton of pots and pans to clean at the end. Yay!
This sheet pan dish is pretty delicious. The salmon is tender and flaky, and the lentils are nice and crispy.
And the lemon zest and juice ramp up the flavors.
Besides being yummy, it’s nutritious too. It contains Vitamins A and C, which you need for a healthy immune system.
It’s also rich in iron, which keeps your energy levels up.
This dish is great just the way it is. But if you like, you can serve it with some Greek yogurt to add some creaminess and give some extra protein.
Per Serving:
- Calories: 207
- Fats: 5g
- Protein: 17g
- Carbs: 27g
- Fiber: 11g
- Sugar: 5g
2. Slow Cooker Vegan Chili
Credit: happykitchen.rocks
More and more of us are eating plant-based meals. And for a good reason.
Eating plant-based has many benefits. For instance, it can help you lose weight.
This vegan chili is tasty, filling, and oh, so comforting. You definitely won’t miss the meat.
The corn adds sweetness, while the tomatoes add a nice acidity. And the red chili peppers add heat…perfect if you like it spicy.
To make it, you’ll be using a slow cooker. Slow cookers are great for developing the flavors in your chili.
And they’re great for cooking dried beans from scratch. Just dump your beans in your slow cooker and go…no need to babysit it.
So, make sure you have one. If you don’t have one, you can get a budget-friendly one here.
Per Serving:
- Calories: 260
- Fats: 1g
- Protein: 12g
- Carbs: 52g
- Fiber: 13g
- Sugar: 4g
3. Egg Casserole
Credit: joyfoodsunshine.com
Weekday mornings can be pretty hectic. We barely have time to get dressed, let alone make a good breakfast.
So, you may end up grabbing a donut and coffee at the drive-through. And we all know what happens when you start off your day with tons of carbs.
You get that nice sugar high, followed by a sugar crush. Then you end up eating more carbs, and the cycle continues.
By prepping a high protein breakfast ahead of time, you can avoid this cycle. This egg casserole helps you do just that.
It’s packed with yummy foods like crispy bacon, eggs, and cheddar cheese. It even contains veggies like red and green bell peppers.
What I like about this dish is that it lasts 5 days in the fridge. So, you have your breakfasts prepped for an entire workweek.
Just make sure you put your casserole in good airtight storage containers. Glass food storage containers like this are optimal because they keep food fresh longer.
But if you don’t like carrying heavy containers in your bag, these plastic containers are good too.
Per Serving:
- Calories: 180
- Fats: 13g
- Protein: 11g
- Carbs: 4g
- Fiber: 1g
- Sugar: 2g
4. Vegan Sausage Casserole With Borlotti Beans
Credit: thevegspace.co.uk
Casseroles are another easy meal idea. But let’s face it: most of them contain meat and/or cheese.
And these are big No-Nos if you’re vegan.
This casserole is savory and smoky. Perfect for eating on a cold winter’s day.
The vegan sausages and borlotti beans make it pretty filling. Meanwhile, the baby spinach and carrots add freshness.
Besides being tasty, this casserole is nutritious too. It has a whopping 21.7 grams of protein.
It contains a ton of fiber too. In fact, one serving provides almost 60% of your daily fiber needs.
Now, that’s a whole lotta fiber.
Per Serving:
- Calories: 443
- Fats: 20g
- Protein: 21.7g
- Carbs: 42.9g
- Fiber: 14.9g
- Sugar: 4.4g
5. Fish Taco Bowls With Cilantro Lime Rice
Credit: flavorthemoments.com
Do you love seafood? I’ve got you covered.
These taco bowls are full of flavor. The smoked paprika makes the fish nice and smoky.
The sweet and savory mango salsa complements the meatiness of the fish. You’ll want that salsa on everything.
The cilantro lime rice adds freshness and acidity. Meanwhile, the avocado adds creaminess and heart-healthy fats.
Now, this recipe does use mahi-mahi fish. But if you don’t have it, you can use other white fish such as cod or halibut.
Per Serving:
- Calories: 301
- Fats: 18g
- Protein: 29g
- Carbs: 7g
- Fiber: 4g
- Sugar: 1g
6. Mediterranean Tuna Salad
Credit: ketocookingwins.com
Tuna salad is so easy to throw together when you’re in a pinch. And it’s great for you too.
It’s not only packed with protein but heart-healthy omega-3s. So, eat up that tuna salad.
But after a while, regular tuna salad can get quite boring. This tuna salad offers a nice spin on your classic tuna salad.
It’s full of Mediterranean flavors. From the creamy feta cheese to the salty capers, to the fresh parsley.
The bell peppers add a nice crunch.
And instead of serving it on bread, you’ll be serving it in an avocado half. Doing this cuts down on the carbs.
It also provides a boost of heart-healthy monounsaturated fats. Yay!
Per Serving:
- Calories: 260
- Fats: 17g
- Protein: 22g
- Carbs: 3g
- Fiber: 0g
- Sugar: 2g
7. Chicken Parmesan Stuffed Zucchini Boats
Credit: flavorthemoments.com
I love having guests over for dinner, as I’m sure many of you do too. You get to catch up with friends, and of course, eat good food.
But finding a dish that your guests will love, and that fits into your dietary needs can be a pain. These zucchini boats help you do both.
They look and taste amazing. They have the taste of Chicken Parmesan but are much lighter.
So, they’re good for your waistline.
Besides being low in calories, zucchini is quite nutritious. It’s rich in Vitamin A, which is good for your eyes and your immune system.
It also provides manganese and magnesium, which are good for your bones. And it’s a good source of potassium, which you need for healthy blood pressures.
To make these zucchini boats pop, even more, be sure to serve them on some nice platters. Buon appetito!
Per Serving:
- Calories: 226
- Fats: 10g
- Protein: 20g
- Carbs: 14g
- Fiber: 3g
- Sugar: 7g
8. Chicken Jalfrezi
Credit: greedygourmet.com
Chicken breasts are a nice source of protein. And because they don’t contain much fat, they contain fewer calories.
But let’s face it, chicken breasts can taste quite bland. This chicken breast meal is anything but bland.
In case you don’t know what it is, chicken jalfrezi is a curry-like chicken dish that contains chili.
This yummy meal is sure to delight your taste buds. It’s spicy, creamy, and saucy.
You’ll definitely want some naan or rice to mop up all that yummy sauce. To keep it light and fresh, you can simply serve it with cauliflower rice, which you can get here.
However, if you’d like to save money, you can make it from scratch. Just cut up some cauliflower, and place the pieces in a food processor.
Then process until it becomes like rice. I recommend this food processor here. It is pretty powerful, and it can handle a large quantity of cauliflower.
Per Serving:
- Calories: 275
- Fats: 5g
- Protein: 36.1g
- Carbs: 12.8g
- Fiber: 3.2g
- Sugar: 4.7g
9. Oven-Baked Lemon Pepper Salmon
Credit: alwaysusebutter.com
Salmon is the perfect protein to cook when you’re running short on time. Besides being high in protein, it’s also rich in heart-healthy omega-3s.
It also contains a ton of B vitamins, which are good for your brain. So, bring on that salmon.
This salmon is juicy and flaky. It’s also lightly seasoned with lemon juice and lemon pepper.
This lets the taste of the salmon shine through.
Making it is pretty easy, and it’s ready in only 22 minutes. To make it, place your salmon skin-side down in a baking pan.
Next, add lemon juice and lemon pepper to your salmon. Finally, bake for 20 minutes. Enjoy!
Per Serving:
- Calories: 224
- Fats: 10g
- Protein: 30g
- Carbs: 3g
- Fiber: 1g
- Sugar: 1g
10. Beef & Broccoli
Credit: thewholecook.com
Craving Chinese takeout? Have this instead.
The beef is tender and has a ton of flavor. No rubbery, tasteless beef here.
The secret to this is you’re marinating your beef first. The marinade gives the beef a savory, sweet, umami flavor.
And unlike your typical Chinese takeout, this dish contains less sodium. That’s because you’re using coconut aminos instead of soy sauce for your marinade.
Coconut aminos contain about 70% less sodium than soy sauce. So, they’re a good alternative if you’re watching your sodium. If you like it, you can get some here.
Per Serving:
- Calories: 390
- Fats: 11g
- Protein: 52g
- Carbs: 16g
- Fiber: 3g
- Sugar: 2g
11. Chipotle Chicken Bowl With Avocado Salsa
Credit: bowlsarethenewplates.com
Are you getting tired of your chicken dishes? Spice things up with this chipotle chicken bowl.
This dish is packed with Mexican flavors. From the chipotle to the avocado salsa. You’ll feel like you’re dining at your favorite Mexican restaurant.
But unlike your favorite Mexican restaurant dish, this dish is low in carbs. Perfect if you’re watching your carb intake.
Instead of serving your chicken with rice, you’ll be serving it with zucchini noodles.
Besides being low in carbs, zucchini noodles are lower in calories. They also contain immune-boosting vitamins such as Vitamins A and C.
And they’re good sources of magnesium and manganese, which you need for healthy bones. So, eat up those zucchini noodles.
Making them is quite easy. Simply cut off the ends of your zucchini.
Next, place your zucchini in a spiralizer. I recommend this one here because it’s pretty strong. It works well for even hard veggies like butternut squash.
Finally, saute your zucchini noodles in some olive oil. Easy peasy.
Per Serving:
- Calories: 550
- Fats: 32g
- Protein: 53g
- Carbs: 16g
- Fiber: 5g
- Sugar: 10g
12. Chickpea Tuna Salad
Credit: hh-hm.com
Tired of regular tuna salad? Then give this tuna salad a try.
It’s delicious and super filling. What makes it different from regular tuna salad is that it has a ton of veggies.
You have tomatoes, cucumbers, and greens. So, you’re getting lots of extra nutrition.
You also have jalapeno peppers, which add a nice heat. And the olives add saltiness.
The chickpeas add extra protein, as well as a ton of fiber.
In fact, one serving provides 60% of your daily fiber needs. So, you’re not just filling up on protein, but fiber as well.
Per Serving:
- Calories: 415
- Fats: 17g
- Protein: 27g
- Carbs: 44g
- Fiber: 15g
- Sugar: 11g
13. Meal Prep High Protein Chicken Salad
Credit: skinnyfitalicious.com
Is chicken salad more your thing? I’ve got you covered.
This chicken salad is creamy, crunchy, sweet, and savory. The lemon juice, thyme, and sage add a nice freshness.
And it’s just as easy to make as tuna salad. All it takes is 10 minutes, then you’re good to go.
What I love most about it is that it’s high in protein yet low in calories. Thus, it makes for a nice light lunch.
Per Serving:
- Calories: 129
- Fats: 2g
- Protein: 20g
- Carbs: 5g
- Fiber: 0g
- Sugar: 4g
14. Spicy Salmon Black Bean Salad
Credit: thekitchn.com
Need a dish that’s ready in 1, 2, 3? This salmon black bean salad is the perfect option.
It’s ready in 6 minutes. Perfect for those days when time isn’t on your side.
And it’s full of flavor. It’s smoky and savory.
The avocados add a nice creaminess, while the cherry tomatoes add sweetness.
Meanwhile, the black beans add an extra burst of protein. The smoked salmon complements the black beans nicely.
The homemade cumin lime dressing is simple yet tasty.
It’s also pretty light. Perfect for your weight loss goals.
Per Serving:
- Calories: 185
- Fats: 6.4g
- Protein: 12.3g
- Carbs: 21g
- Fiber: 9.3g
- Sugar: 1.1g
15. Greek Meatballs
Credit: supergoldenbakes.com
After a stressful day, you just want to binge-watch Netflix. You also want to devour some comfort food.
These Greek meatballs are the perfect comfort food. They’re juicy on the inside and nicely browned on the outside.
The turkey, red onions, feta cheese, mint leaves, and seasoning add lots of Greek flavors.
To get the perfect sear on your meatballs, it’s best to use a cast-iron skillet like this. It not only gives a nice sear, but it also cooks your meatballs evenly.
And to complete the Greek theme, serve with tzatziki sauce. Opa!
Per Serving:
- Calories: 361
- Fats: 18g
- Protein: 34g
- Carbs: 19g
- Fiber: 3g
- Sugar: 2g
16. Lemon Butter Chicken
Credit: wellplated.com
Do you have kids? Then, you likely have a picky eater on your hands.
This chicken dish is sure to satisfy the pickiest of eaters. It’s buttery, creamy, and pretty yummy.
Instead of cream, you’ll be using coconut milk for your sauce. This not only adds creaminess but a nice taste of sweetness. And which kid doesn’t like sweet things?
The sweetness of the coconut milk is a nice camouflage for the green beans. So, this is the perfect way to get your kids to eat their veggies.
Best of all, this meal is packed with a whopping 41 grams of protein. Perfect for growing kids.
Winner, winner, chicken dinner.
Per Serving:
- Calories: 550
- Fats: 37g
- Protein: 41g
- Carbs: 18g
- Fiber: 6g
- Sugar: 8g
17. Quinoa & Tempeh With Tomato Sauce
Credit: earthofmaria.com
Are you looking for a good source of plant-based protein? Give tempeh a try.
Besides being high in protein, it’s quite nutritious. It’s a good source of iron.
And it contains bone-building minerals like calcium, magnesium, phosphorus, and manganese. So, eat up that tempeh.
This dish is pretty yummy and satisfying. Tempeh slices are cooked in a spicy, smoky tomato sauce for a taste that is sure to delight your taste buds.
Fluffy quinoa, fresh herbs, and crunchy cucumber slices round out the meal.
Besides being a gluten-free grain, quinoa is also pretty nutritious. It contains a ton of bone-building minerals like manganese, magnesium, and phosphorus.
And unlike many other plant-based proteins, it is a complete protein. So, it contains all the essential amino acids that your body needs. If you’d like to give it a try, you can get some here.
Per Serving:
- Calories: 553
- Fats: 15g
- Protein: 31g
- Carbs: 78g
- Fiber: 8g
- Sugar: 16g
18. Blackened Chicken Sheet Pan Dinner
Credit: thefitchen.com
Do you have a sweet tooth? Me too.
Thus, eating meals that are high in protein but also satisfy your sweet tooth can be a challenge. This sheet pan dinner helps you do both.
On the menu are tender, juicy chicken breasts that have been seasoned with blackening seasoning. Besides being savory and spicy, this seasoning is sweet too.
That’s because you add cane sugar to it. The sweet potatoes add extra sweetness.
And because you’re roasting the brussels sprouts, they’re sweet, not bitter.
Per Serving:
- Calories: 375
- Fats: 15g
- Protein: 30g
- Carbs: 29g
- Fiber: 5g
- Sugar: 10g
19. Sheet Pan Tofu With Vegetables & Crispy Chickpeas
Credit: self.com
Just because you’re vegan doesn’t mean you have to spend hours in the kitchen. And this easy sheet pan dinner proves exactly that.
Just place your ingredients on a sheet pan, and you’re all set.
But despite being easy to make, it’s pretty delicious. The chickpeas and tofu make it extra filling.
Meanwhile, the crispy asparagus spears, fennel bulbs, and juicy cherry tomatoes add freshness, as well as tons of nutrition.
The nutritional yeast flakes give a nice cheesy taste. Besides adding cheesiness, nutritional yeast flakes are good for you too.
They’re a complete protein. As an added bonus, they contain brain-boosting B vitamins. If you need to stock up on some, you can get some here.
Per Serving:
- Calories: 545
- Fats: 22g
- Protein: 30g
- Carbs: 59g
- Fiber: 21g
- Sugar: 19g
20. 20 Minute Taco Soup
Credit: liveeatlearn.com
Looking for a good dish for Taco Tuesdays? This taco soup is the perfect option.
It has all the flavors of tacos but in soup form. Nice!
The creaminess of the Ranch dressing mix is a nice contrast to the acidity of the tomatoes. Meanwhile, the corn adds sweetness, and the taco seasoning adds Mexican flare.
And to add meatiness, you’ll be using crumbled tofu. It makes the perfect veggie-alternative to ground beef.
In fact, I prefer it myself, because it makes the soup nice and light.
This taco soup is perfect just the way it is. But if you like, you can add shredded cheese and tortilla strips.
Per Serving:
- Calories: 220
- Fats: 3.9g
- Protein: 15g
- Carbs: 25.2g
- Fiber: 9.7g
- Sugar: 4.7g
21. Sheet Pan Salmon With Kale, Orange, & Farro
Credit: self.com
Do you love seafood? This dish is for you.
Tender, flaky salmon is served with nutty farro. The sweetness of the orange slices balances out the bitterness of the kale.
Besides being yummy, farro is good for you too.
¼ cup of farro contains around 6 grams of protein. It’s also a good source of zinc, which you need for a healthy immune system and for wound healing.
It is also rich in fiber, which helps you stay full. Besides eating it with your salmon, you can add it to soups or high protein salads. If you’d like to try some, you can get some here.
Per Serving:
- Calories: 540
- Fats: 23g
- Protein: 35g
- Carbs: 65g
- Fiber: 11g
- Sugar: 12g
22. Spicy Chipotle Turkey Burritos
Credit: pinchofyum.com
It’s nice sitting down to lunch. But more often than not, you need to eat on the run.
These turkey burritos are the perfect grab-and-go lunch (or dinner). They’re meaty, cheesy, and have veggies like carrots, zucchini, and bell peppers.
Healthy eating doesn’t get much better than this.
Best of all, one batch makes 15 burritos. So, you can prep once and have your lunches or dinner set for the week.
They also freeze pretty well. So, you can place the rest in the freezer and grab one whenever you need to.
Now, that’s how I like to roll.
Per Serving:
- Calories: 343
- Fats: 16.7g
- Protein: 28g
- Carbs: 21.1g
- Fiber: 4.8g
- Sugar: 2.9g
23. Slow-Roasted Halibut With Burst Tomatoes
Credit: inquiringchef.com
Fancy dishes are good and all. But sometimes, you just want something simple like this slow-roasted halibut.
All you need are 6 simple ingredients (if you don’t count the salt and pepper). These are parsley, garlic, lemon, olive oil, halibut, and cherry tomatoes.
So, it’s a dish that you can make any time.
But despite being simple, it is pretty yummy. The lemon juice brightens up the halibut, and the cherry tomatoes add sweetness. You’ll definitely want this dish on your weekly meal rotation.
Per Serving:
- Calories: 282
- Fats: 10g
- Protein: 35g
- Carbs: 14g
- Fiber: 4g
- Sugar: 0g
24. High Protein Spicy Chicken & Chickpeas Recipe
Credit: hh-hm.com
After a long day at work, you just want to put up your feet and relax. This dish helps you do that sooner.
All it takes is 15 minutes to make. Then you can sit down, eat, and relax.
And this ain’t your typical chicken dinner, either. It’s garlicky and spicy. So, get out those breath mints and a glass of water.
Per Serving:
- Calories: 273
- Fats: 8g
- Protein: 35g
- Carbs: 14g
- Fiber: 4g
- Sugar: 2g
25. One-Pot Creamy Spinach Lentils
Credit: pinchofyum.com
Is it cold outside? This dish is exactly what the doctor ordered.
It’s creamy, filling, and oh so comforting. And it even contains spinach and carrots.
Besides being rich in protein, it contains a ton of fiber too. In fact, one serving provides more than 90% of your daily fiber needs.
So, you can feel pretty good eating this tasty comfort food. Now, that’s a winning combination.
Per Serving:
- Calories: 396
- Fats: 6.8g
- Protein: 20.4g
- Carbs: 60g
- Fiber: 22.9g
- Sugar: 5.7g
26. Baked Ranch Chicken With Broccoli & Bacon
Credit: juliasalbum.com
Getting your kids to eat their veggies can be pretty hard. Before you know it, you sound like a nag.
Your kids won’t be complaining after eating this. After all, bacon makes everything taste so much better, right?
The creamy ranch dressing, crispy bacon, melted shredded cheese, and juicy chicken breasts really amp up the flavor. They also disguise that dreaded broccoli.
Besides being rich in protein, this dish is also rich in calcium. And it contains immune-boosting vitamins such as Vitamins A and C.
Per Serving:
- Calories: 697
- Fats: 45g
- Protein: 62g
- Carbs: 6g
- Fiber: 1g
- Sugar: 1g
27. Vegan Lentil Loaf
Credit: thehiddenveggies.com
Thought your meatloaf days were over once you went vegan? Think again!
This meatloaf is moist, tasty, and pretty filling. And just like regular meatloaf, it has a nice ketchup glaze on top.
Instead of ground beef, you’ll be using ground lentils. Besides being high in protein, they’re also rich in iron.
They’re also good for your bones. That’s because they contain bone-building minerals like manganese, magnesium, and phosphorus.
And instead of using eggs to bind your ground lentil mixture, you’ll be using flax eggs. Flax eggs are simply a mixture of flax meal (ground flaxseed) and water.
Besides acting as a great binder, flax meal is good for you too. It’s rich in omega-3s.
It also contains antioxidants, which have many health benefits. And it keeps you full, so it can help you lose weight.
Besides using it as a binder, you can add it to oil to make salad dressings. You can even add it to your oatmeal, cereal, and smoothies. If you’d like to try some, you can get some here.
Per Serving:
- Calories: 300
- Fats: 6.4g
- Protein: 15.03g
- Carbs: 46.11g
- Fiber: 16.03g
- Sugar: 3.83g
27 Easy High Protein Meals That'll Fill You Up
Trying to build muscle on a high protein diet? These extra easy high-protein meals are delicious, full of flavors, and relatively easy to make.
Ingredients
- 1. Sheet Pan Salmon, Lentils & Asparagus
- 2. Slow Cooker Vegan Chili
- 3. Egg Casserole
- 4. Vegan Sausage Casserole With Borlotti Beans
- 5. Fish Taco Bowls With Cilantro Lime Rice
- 6. Mediterranean Tuna Salad
- 7. Chicken Parmesan Stuffed Zucchini Boats
- 8. Chicken Jalfrezi
- 9. Oven-Baked Lemon Pepper Salmon
- 10. Beef & Broccoli
- 11. Chipotle Chicken Bowl With Avocado Salsa
- 12. Chickpea Tuna Salad
- 13. Meal Prep High Protein Chicken Salad
- 14. Spicy Salmon Black Bean Salad
- 15. Greek Meatballs
- 16. Lemon Butter Chicken
- 17. Quinoa & Tempeh With Tomato Sauce
- 18. Blackened Chicken Sheet Pan Dinner
- 19. Sheet Pan Tofu With Vegetables & Crispy Chickpeas
- 20. 20 Minute Taco Soup
- 21. Sheet Pan Salmon With Kale, Orange, & Farro
- 22. Spicy Chipotle Turkey Burritos
- 23. Slow-Roasted Halibut With Burst Tomatoes
- 24. High Protein Spicy Chicken & Chickpeas Recipe
- 25. One-Pot Creamy Spinach Lentils
- 26. Baked Ranch Chicken With Broccoli & Bacon
- 27. Vegan Lentil Loaf
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all the ingredients.
- Get cooking and make your next High Protein Meal!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!