If you’ve been hitting the gym hard and are serious about building muscle, you already know that high protein meals are your best friend. But let’s be honest—eating the same old chicken breast and broccoli every day can get boring fast. The good news is, there’s a whole world of delicious, high protein meals out there that can help you bulk up without burning out on bland food. So, if you’re ready to mix up your meal plan and fuel those gains with some tasty and creative dishes, let’s start with some ideas!
High Protein Meals For Breakfast
Greek Yogurt Power Bowl
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![plain Greek yogurt]()
1 cup plain Greek yogurt I used 0% fat -
![chocolate protein powder]()
0.25 cup chocolate protein powder -
![peanut butter]()
1 tablespoon peanut butter -
![cinnamon]()
0.25 teaspoon cinnamon -
![granola]()
granola toppings
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![fruit]()
fruit -
![peanut butter]()
peanut butter -
![honey]()
honey -
![cacao nibs]()
cacao nibs -
![cinnamon]()
cinnamon
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Start your day with a protein-packed breakfast that feels like a treat. Greek yogurt is a muscle-building superstar, boasting around 10 grams of protein per 100 grams. The beauty of a Greek Yogurt Power Bowl lies in its versatility. You can mix and match ingredients to suit your taste preferences and nutritional needs, making it a meal that never gets boring.
Create a power bowl by adding your favorite toppings like mixed berries, a handful of granola, and a drizzle of honey. For an extra protein boost, sprinkle some chia seeds or crushed nuts on top. It’s quick, it’s easy, and it’ll keep you fueled through your morning workout.
Egg White Omelette with Spinach and Feta
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![egg whites]()
3 egg whites yolk removed -
![olive oil]()
1 tablespoon olive oil -
![red onion]()
2 tablespoons red onion minced -
![sun-dried tomatoes]()
2 tablespoons sun-dried tomatoes minced -
![baby spinach]()
2 cups baby spinach
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![crumbled feta cheese]()
2 tablespoons crumbled feta cheese
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When it comes to high protein breakfast meals, there’s one classic that you’ll see time and time again. Eggs, obviously! An egg white omelet is a go-to option for healthy eaters. Packed with protein, low in calories, and incredibly versatile, this dish can be customized however you like. One particularly delicious combination is an egg white omelet with spinach and feta cheese. This trio not only tastes great but also provides a host of health benefits that make it a perfect choice for breakfast, lunch, or dinner. The combination of protein, fiber from the spinach, and the satiating fats from the feta cheese helps keep you full and energized throughout the day, making it an excellent choice for a post-workout meal or a healthy start to your morning. You could also switch the feta out for avocado or smoked salmon, though.
High Protein Meals for Lunch
Quinoa and Black Bean Salad
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![dry quinoa]()
1 cup dry quinoa rinsed -
![extra-virgin olive oil]()
2 tablespoons extra-virgin olive oil -
![freshly squeezed lime juice]()
0.25 cup freshly squeezed lime juice -
![apple cider vinegar]()
1 tablespoon apple cider vinegar -
![maple syrup]()
1 tablespoon maple syrup
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![clove garlic]()
1 clove garlic minced -
![ground cumin]()
1 teaspoon ground cumin -
![cayenne pepper]()
0.13 teaspoon cayenne pepper -
![fine sea salt]()
1 teaspoon fine sea salt plus more to taste -
![red bell pepper]()
1 red bell pepper seeded and chopped -
![corn kernels]()
1 cup corn kernels fresh or thawed from frozen -
![red onion]()
0.5 red onion finely chopped -
![cherry tomatoes]()
1 cup cherry tomatoes sliced -
![green onions]()
3 green onions chopped -
![cilantro]()
0.5 cup cilantro freshly chopped, or more to taste -
![can black beans]()
1 X 15 oz can black beans drained and rinsed
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This recipe is a match made in nutritional heaven. Quinoa, often considered a superfood, is one of the few plant-based sources that counts as a complete protein, containing all nine essential amino acids. Black beans are rich in protein and fiber, helping to keep you full and satisfied. When combined, they create a meal that’s both filling and loaded with plant-based protein.
On top of that, it’s packed with fiber, healthy fats, and essential vitamins and minerals. Not just a great choice for vegetarians and vegans, it’s also good for anyone looking add more plant-based proteins to their diet. Or just anyone who is hungry and likes tasty meals! You can also dd some chopped bell peppers, tomatoes (read all about the types of tomato varieties here), corn, and a zesty lime vinaigrette.
Chicken and Lentil Soup
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![green lentils]()
1.5 cups green lentils -
![sweet onion]()
1 sweet onion finely chopped -
![fresh ginger]()
1 inch fresh ginger knob, grated -
![cloves garlic]()
2 cloves garlic minced or grated -
![carrots]()
3 carrots chopped
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![red bell pepper]()
1 red bell pepper chopped -
![can diced tomatoes]()
1 X 14 ounce can diced tomatoes -
![low sodium veggie broth]()
4 cups low sodium veggie broth or chicken -
![red harissa]()
1 tablespoons red harissa -
![smoked paprika]()
2 teaspoons smoked paprika -
![cumin]()
0.75 teaspoon cumin -
![cinnamon]()
0.75 teaspoon cinnamon -
![kosher salt]()
kosher salt -
![pepper]()
pepper -
![fresh lemon juice]()
1 tablespoon fresh lemon juice -
![can chickpeas]()
1 X 14 ounce can chickpeas -
![fresh cilantro]()
0.5 cup fresh cilantro chopped -
![goat cheese]()
goat cheese -
![toasted almonds]()
toasted almonds for serving
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When you’re in the mood for something warm and comforting, Chicken and Lentil Soup is the way to go. It’s classic comfort food, but also packs a nutritional punch. This high protein meal is perfect for meal prep, so you have a healthy option ready to go whenever hunger strikes or to take to the office for a few days in a row. Chicken breast is a lean protein that’s versatile and easy to cook with. Lentils are a powerhouse of nutrition, especially when it comes to plant-based protein.
One cup of cooked lentils contains about 18 grams of protein, making them an excellent protein source for vegetarians and meat-eaters alike. Lentils are also rich in dietary fiber, with about 16 grams per cup, which supports digestive health and helps keep you feeling full longer. It’s also highly versatile—feel free to experiment with different spices, vegetables, or even add some whole grains like quinoa or barley for an extra nutritional boost.
Snacks To Help Boost Your Protein Intake
Protein Smoothie
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![strong coffee]()
1 cup strong coffee frozen into ice cubes -
![banana]()
1 banana -
![almond milk]()
0.67 cup almond milk -
![plain greek yogurt]()
0.33 cup plain greek yogurt or vanilla -
![chia seeds]()
1 tablespoon chia seeds
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![hemp seeds]()
1 tablespoon hemp seeds
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Sometimes you need a high protein meal that’s also quick and portable. Enter this delicious coffee smoothie. Blend up a scoop of your favorite protein powder with a banana, a handful of spinach, and almond milk. Depending on the protein powder used, you can get anywhere from 20 to 30 grams of protein in a single serving. For even more of extra protein hit, toss in a spoonful of peanut butter or some Greek yogurt.
Greek yogurt adds additional protein, probiotics, and calcium, while the nut butter provides healthy fats and a creamy texture. The banana offers natural sweetness and potassium, and the optional greens add extra vitamins and minerals without altering the flavor. Not only does this smoothie taste great, but it’s also a super convenient way to sneak in some extra greens and nutrients throughout your day. And it will give you the caffeine you need to get over the midday slump too!
High Protein Dinner Ideas
Turkey and Sweet Potato Skillet
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![sweet potato]()
14 ounces sweet potato peeled and diced 1/2 inch -
![93 % lean ground turkey]()
1 pound 93 % lean ground turkey -
![onion]()
0.25 cup onion chopped -
![tomato paste]()
2 tablespoons tomato paste -
![canned black beans]()
0.75 cups canned black beans rinsed and drained
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![corn kernels]()
0.75 cups corn kernels fresh or frozen -
![tomato]()
1 tomato large, diced -
![jalapeño]()
1 jalapeño diced -
![garlic]()
1 cloves garlic minced -
![cilantro]()
2 tablespoons cilantro chopped, plus more for garnish -
![cumin]()
1.5 teaspoon cumin -
![kosher salt]()
1.25 teaspoon kosher salt -
![chicken broth]()
0.5 cup chicken broth -
![lime]()
wedges lime for serving -
![avocado]()
4 ounces avocado sliced
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Dinner time is when you can really get creative with your high protein meals. A turkey and sweet potato skillet is both hearty and healthy. This dish combines lean protein, complex carbohydrates, and a variety of colorful vegetables.
Turkey is an excellent source of high-quality protein, with about 25 grams of protein per 3-ounce serving. It’s leaner than other meats, particularly if you choose ground turkey breast, making it a great option for those looking to reduce their fat intake while still getting plenty of protein. Cook it up with diced sweet potatoes, onions, and your favorite seasonings—think garlic, paprika, and cumin. You also can easily swap out or add different vegetables based on what you have on hand or what’s in season. It’s also a great meal prep option, as it reheats well and can be stored in the fridge for several days. Plus, it’s a one-pan dish, which means minimal cleanup—perfect for busy weeknights.
Beef and Broccoli Stir-Fry
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![boneless round steak]()
1 lb boneless round steak chuck steak, flat iron, or flank steak, cut into thin 3-inch strips -
![cornstarch]()
1 tablespoon cornstarch -
![water]()
2 tablespoons water -
![olive oil]()
1 tablespoon olive oil -
![cloves garlic]()
3 cloves garlic minced
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![broccoli florets]()
4 cups broccoli florets -
![onion]()
1 onion small, cut into strips -
![bell pepper]()
0.5 bell pepper cut into strips -
![mushrooms]()
0.5 cup mushrooms sliced -
![rice]()
rice hot, cooked, or noodles, for serving -
![reduced sodium soy sauce]()
0.33 cup reduced sodium soy sauce -
![water]()
0.33 cup water -
![brown sugar]()
1 tablespoon brown sugar or honey -
![ground ginger]()
1 teaspoon ground ginger -
![corn starch]()
1 teaspoon corn starch
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This is one of Samsung Food’s most popular recipes. It’s a staple in many households for good reason—it’s easy to prepare, bursting with flavor, and provides a great balance of nutrients. Beef and Broccoli stir fry is a delicious way to get your protein fix while enjoying a variety of flavors and textures. Lean beef is an excellent source of high-quality protein and is rich in iron, which is crucial for oxygen transport in the body. Broccoli adds a hefty dose of fiber, vitamins, and minerals. So you’re getting a high protein recipe which also hits a bunch of your micronutrient targets too!
High Protein Dessert (Yes, Really!)
Cottage Cheese and Berries
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![cottage cheese]()
0.5 cup cottage cheese -
![blueberries]()
0.5 cup blueberries fresh -
![strawberries]()
0.5 cup strawberries fresh + sliced -
![fresh mint]()
5 leaves fresh mint small, chopped -
![Honey]()
Honey to drizzle
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![fresh basil]()
5 leaves fresh basil chopped -
![Balsamic glaze]()
Balsamic glaze to drizzle -
![black pepper]()
black pepper as desired
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Who says dessert can’t be good for you? When it comes to satisfying your sweet tooth without compromising your health goals, cottage cheese is a game-changer. This often-overlooked dairy product is a good source of casein protein, which digests slowly and keeps you feeling full and satisfied. Pair it with fresh, juicy berries, and you’ve got a dessert that not only tastes amazing but also provides a boost of antioxidants, vitamins, and fiber. It’s the perfect way to end your day – paired with Netflix and a blanket!
