High Protein Meals To Build Muscle and Keep You Full

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!

sliced orange fruit on white ceramic plate

High Protein Meals For Breakfast

Greek Yogurt Power Bowl

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eatthegains.com

Yogurt Bowl

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This chocolate peanut butter protein yogurt bowl recipe makes an easy and healthy breakfas … t or snack! You only need a few ingredients and 5 minutes to make a healthy yogurt bowl packed with protein, healthy fat, and carbs. Top with toppings of choice!

Prep: 5min

Ingredients

1 cup plain Greek yogurt I used 0% fat
0.25 cup chocolate protein powder
1 tablespoon peanut butter
0.25 teaspoon cinnamon
granola toppings

fruit
peanut butter
honey
cacao nibs
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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thelemonbowl.com

Feta and Spinach Egg White Omelette

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This feta and spinach egg white omelette is a delicious, low-calorie, protein packed way t … o start your day.

Prep: 5min Cook: 5min

Ingredients

3 egg whites yolk removed
1 tablespoon olive oil
2 tablespoons red onion minced
2 tablespoons sun-dried tomatoes minced
2 cups baby spinach

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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detoxinista.com

Quinoa & Black Bean Salad

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This Quinoa Black Bean Salad is an easy meal prep lunch idea you'll crave. It's loaded wit … h plant-based protein and can be enjoyed straight from the fridge!

Prep: 15min Cook: 15min

Ingredients

1 cup dry quinoa rinsed
2 tablespoons extra-virgin olive oil
0.25 cup freshly squeezed lime juice
1 tablespoon apple cider vinegar
1 tablespoon maple syrup

1 clove garlic minced
1 teaspoon ground cumin
0.13 teaspoon cayenne pepper
1 teaspoon fine sea salt plus more to taste
1 red bell pepper seeded and chopped
1 cup corn kernels fresh or thawed from frozen
0.5 red onion finely chopped
1 cup cherry tomatoes sliced
3 green onions chopped
0.5 cup cilantro freshly chopped, or more to taste
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

Crockpot Moroccan Lentil and Chickpea Soup

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halfbakedharvest.com

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Crockpot Moroccan Lentil and Chickpea Soup

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This soup is incredible and the very best part is that literally all of the ingredients ge … t thrown into the crockpot and you are done

Prep: 15min Cook: 360min

Ingredients

1.5 cups green lentils
1 sweet onion finely chopped
1 inch fresh ginger knob, grated
2 cloves garlic minced or grated
3 carrots chopped

1 red bell pepper chopped
1 X 14 ounce can diced tomatoes
4 cups low sodium veggie broth or chicken
1 tablespoons red harissa
2 teaspoons smoked paprika
0.75 teaspoon cumin
0.75 teaspoon cinnamon
kosher salt
pepper
1 tablespoon fresh lemon juice
1 X 14 ounce can chickpeas
0.5 cup fresh cilantro chopped
goat cheese
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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gimmesomeoven.com

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Coffee Protein Smoothie

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This delicious Coffee Protein Smoothie is quick and easy to make, naturally sweet and deli … cious, and full of protein!

Prep: 3min

Ingredients

1 cup strong coffee frozen into ice cubes
1 banana
0.67 cup almond milk
0.33 cup plain greek yogurt or vanilla
1 tablespoon chia 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

Ground Turkey Skillet with Sweet Potatoes and Black Bean

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skinnytaste.com

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Ground Turkey Skillet with Sweet Potatoes and Black Bean

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This quick and easy Ground Turkey Skillet with sweet potatoes, black beans, corn, and toma … toes is perfect for meal prep. So filling and flavorful!

Prep: 5min Cook: 25min

Ingredients

14 ounces sweet potato peeled and diced 1/2 inch
1 pound 93 % lean ground turkey
0.25 cup onion chopped
2 tablespoons tomato paste
0.75 cups canned black beans rinsed and drained

0.75 cups corn kernels fresh or frozen
1 tomato large, diced
1 jalapeño diced
1 cloves garlic minced
2 tablespoons cilantro chopped, plus more for garnish
1.5 teaspoon cumin
1.25 teaspoon kosher salt
0.5 cup chicken broth
wedges lime for serving
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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gimmedelicious.com

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Quick 15 Minute Beef and Broccoli Stir Fry

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Prep: 10min Cook: 10min

Ingredients

1 lb boneless round steak chuck steak, flat iron, or flank steak, cut into thin 3-inch strips
1 tablespoon cornstarch
2 tablespoons water
1 tablespoon olive oil
3 cloves garlic minced

4 cups broccoli florets
1 onion small, cut into strips
0.5 bell pepper cut into strips
0.5 cup mushrooms sliced
rice hot, cooked, or noodles, for serving
0.33 cup reduced sodium soy sauce
0.33 cup water
1 tablespoon brown sugar or honey
1 teaspoon ground ginger
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

Cottage Cheese With Fruit (Quick + Easy)

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walderwellness.com

Cottage Cheese With Fruit (Quick + Easy)

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Cottage cheese with fruit is a nutritious breakfast or snack idea that's packed with prote … in and fiber. Quick, easy, and filling!

Prep: 10min

Ingredients

0.5 cup cottage cheese
0.5 cup blueberries fresh
0.5 cup strawberries fresh + sliced
5 leaves fresh mint small, chopped
Honey to drizzle

5 leaves fresh basil chopped
Balsamic glaze to drizzle
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!

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