39 High Protein Meals That are Hearty Healthy & Easy To Make

High protein meals are the foundation for overall health, as well as muscle growth and repair. According to Harvard Health, “Proteins are building blocks in the body. They make up bones, cartilage, muscle, blood, skin, enzymes, hormones and vitamins.” It’s wild what protein can do!

Incorporating a variety of high protein meals into your diet not only helps you meet your nutritional needs but also ensures that every meal is flavorful and satisfying. 

In this article, we’ll explore a selection of delectable recipes designed to boost your protein intake, from savory Lemon Tahini-Marinated Chicken to hearty Steak Burrito Bowl Salad. Each high protein meal provides a delicious way to enjoy the benefits of protein-rich foods while keeping your meals exciting and tasty.

Jump to Section 

• What Foods Are the Highest in Protein?
• High Protein Meals for Muscle Gain
• High Protein Recipes for Weight Loss
• Vegetarian High Protein Meals
• Easy High Protein Meals

What Foods Are the Highest in Protein?

1. Soy Products

Soy products like tofu, tempeh and edamame are excellent sources of plant-based protein. For example, tofu offers around 10 grams of protein per half-cup serving, while tempeh provides 21 grams. Soy also contains all nine essential amino acids, making it a complete protein. 

These versatile ingredients can be incorporated into various high protein meals, making them an ideal vegetarian foods for vegetarians and vegans seeking to boost their protein intake. Online cooking classes are hugely helpful when figuring out how to cook with soy!

2. Fish

Fish is a lean, high protein food that is also rich in omega-3 fatty acids. For instance, a 3-ounce serving of salmon provides about 22 grams of protein. Fish like tuna and halibut are also great sources, offering around 20 grams per serving. 

Including fish in your diet supports muscle growth and heart health, making it a valuable addition to all plans for your high protein meals. Even though fish is protein-heavy, it won’t make you overly full. It’s one of the better light dinner ideas. 

3. Lean Meats

What food is the most high in protein? Look no further than your local butcher. Lean meats such as chicken breast, turkey and lean cuts of beef are some of the highest sources of protein. A 3-ounce serving of chicken breast contains about 26 grams of protein, while a similar portion of lean beef offers 25 grams. 

These meats are also low in fat, making them ideal for those looking to increase protein intake while maintaining a healthy diet. Incorporate lean meats for easy high protein meals for weight loss. 

4. Dairy Products

Dairy products like Greek yogurt, cottage cheese and milk are rich in high-quality protein. For instance, a 7-ounce serving of Greek yogurt provides about 20 grams of protein, while a cup of cottage cheese contains 28 grams. These options are also rich in calcium and other essential nutrients, making them a balanced choice for high protein meals or snacks.

We believe that one of the better self care gifts is packing some yummy Greek yogurt and granola for a snack. It’s nutritious and delicious.

5. Nuts and Seeds

Nuts and seeds are convenient, protein-dense snacks that also provide healthy fats and fiber. Almonds, for example, offer about 6 grams of protein per ounce, while chia seeds provide 5 grams per tablespoon. These foods are excellent for adding a protein boost to smoothies, salads or simply enjoying on their own. They are particularly beneficial for those following a plant-based diet but still need to eat high protein meals.

6. Beans

Beans, including black beans, lentils and chickpeas, are a great source of plant-based protein. A cup of cooked lentils, for example, contains about 18 grams of protein. Beans are also high in fiber, which aids in digestion and keeps you feeling full longer. They can be used in a variety of dishes, from soups to salads, making them a versatile option for high protein meals. Just don’t overdo it or you’ll risk gastric distress. 

7. Quinoa

What are good high protein meals? Pretty much anything involving quinoa. This unique grain is also a complete protein, containing all nine essential amino acids. A cup of cooked quinoa provides about 8 grams of protein. It is gluten-free and rich in fiber, making it a healthy alternative to traditional grains like rice. Quinoa can be used as a base for salads, bowls or side dishes, offering both protein and wide versatility in meals.

8. Eggs

Eggs are one of the most affordable and nutrient-dense sources of protein available. A large egg contains about 6 grams of protein and all nine essential amino acids. They are also rich in vitamins and minerals, including vitamin B12 and selenium. Eggs can be prepared in various ways, making them a convenient and versatile option for any high protein meal, from breakfast to dinner.

High Protein Meals for Muscle Gain

9. Creamy Chicken Pasta

These delicious high protein meals give you all the big flavors while being nutritious and light. They're also really simple and can be prepared when you're in a rush, especially if you have pre-sliced and diced ingredients 

Ingredients

• 8 ounces whole-grain pasta
• 1 pound chicken breast, diced
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 cup low-fat cream
• 1 cup grated Parmesan cheese
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Cook the pasta according to package instructions.
2. Sauté diced chicken in olive oil until browned.
3. Add minced garlic and cook briefly. Stir in cream and simmer until thickened.
4. Mix in Parmesan cheese and season with salt and pepper.
5. Toss with cooked pasta and garnish with fresh parsley.

10. Hamburgers

Hamburgers are a protein-packed staple, featuring juicy, flavorful beef patties nestled in a soft, whole-grain bun. They offer a satisfying, meaty bite that pairs perfectly with fresh toppings like crisp lettuce and creamy avocado. These high protein meals are some of the best lunch ideas for adults since they provide a perfect balance of protein and flavor, making them a go-to meal for muscle gain.

11. Chicken Rice

Wondering how to get 40g of protein per meal? We’ve got one of the top high protein meals for muscle recovery and growth. To make Chicken Rice, cook 1 cup of brown rice according to package instructions. In a large skillet, sauté 1 pound of diced chicken breast in olive oil until golden. Add 1 diced onion, 2 minced garlic cloves and 1 diced bell pepper, cooking until softened. Stir in cooked rice and 1 cup of chicken broth. Season with salt, pepper and your favorite herbs. This hearty meal offers around 40 grams of protein per serving.

12. Pork Chops and Potatoes

This is one of the tastiest high protein meals that brings together tender, perfectly seasoned pork chops with golden, roasted potatoes for a comforting and protein-rich meal. The pork chops are succulent and flavorful, while the potatoes offer a satisfying, crispy texture. Often accompanied by a side of green vegetables, this meal delivers both nourishment and taste, making it one of the easiest high protein meal for muscle gain.

13. Salmon Poke Bowl

This fresh Salmon Poke Bowl combines tender salmon with crisp vegetables and seasoned rice, offering a light yet protein-rich meal. Cook 1 cup of sushi rice and let it cool. Dice 6 ounces of fresh salmon into bite-sized cubes. In a bowl, mix salmon with 1 tablespoon of soy sauce, 1 teaspoon of sesame oil and a pinch of red pepper flakes. Assemble the poke bowl by layering rice, salmon, avocado slices, edamame and shredded carrots. Top with sesame seeds and scallions. This is one of the freshest and most flavorful high protein meals that provides about 30 grams of protein.

14. Chicken Pot Pie

Looking for high protein meals for men? You can’t get more filling or classic than the Chicken Pot Pie. This one of the most comforting, savory high protein meals as it features tender chunks of chicken in a rich, creamy sauce, all encased within a golden crust. The filling, often dotted with peas, carrots and onions, bursts with homestyle flavor, making it the ultimate comfort food. This hearty, protein-packed pie is perfect for a cozy meal that satisfies both hunger and nutritional needs.

15. Meatball Chili con Carne

This is one of the classic high protein meals that is rich and flavorful. It's quite a hearty meal if you're feeling particularly hungry. 

Ingredients

• 1 lb lean ground beef meatballs
• 1 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 bell pepper, diced
• 1 can diced tomatoes
• 1 can kidney beans, drained
• 2 tbsp chili powder
• Salt and pepper

Instructions

1. Brown meatballs in olive oil, then set aside.
2. Sauté onion, garlic and bell pepper in the same pot.
3. Add tomatoes, kidney beans and chili powder. Stir.
4. Return meatballs to pot and simmer for 20 minutes.

16. Beef Noodles

Looking for easy high protein meals for muscle gain? Start with beef. These Beef Noodles are hearty high protein meals that pair tender slices of beef with thick, satisfying noodles. The savory sauce, often infused with garlic and soy, clings to the noodles, creating a rich, comforting meal that's perfect for post-workout recovery. The combination of protein from the beef and carbohydrates from the noodles makes this dish both nourishing and delicious, ideal for muscle gain.

High Protein Recipes for Weight Loss

17. Stuffed Sweet Potatoes with Chili

If you have a sweet tooth, then sweet potatoes are always a better option than processed sugary items. Bite into one of the most delightful high protein meals on this list. 

Ingredients

• 4 sweet potatoes
• 1 lb ground beef or turkey
• 1 can black beans, drained
• 1 can diced tomatoes
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt, pepper, shredded cheese, cilantro

Instructions 

1. Bake sweet potatoes at 400°F for 45 minutes. Don't forget to poke them with a fork before. 
2. Cook meat, onion and garlic in a skillet. 
3. Add spices, beans and tomatoes, simmering for 10 minutes. 
4. Stuff sweet potatoes with chili, top with cheese, bake 5 more minutes and garnish with cilantro.

18. Oven-Fried Fish Tacos

Oven-Fried Fish Tacos are a lighter take on the classic, offering a crispy, flavorful bite without the excess oil. The fish, coated in seasoned breadcrumbs and baked to perfection, delivers a satisfying crunch. Topped with fresh slaw, avocado slices and a zesty lime crema, these tacos are both delicious and nutritious, wrapped in soft corn or flour tortillas. Plus, they're uber easy high protein meals to make when you’re in a rush. 

19. Bean Burgers with Avocado-Lime Slaw

Bean Burgers with Avocado-Lime Slaw offers a hearty, plant-based alternative to traditional burgers, packed with protein and fiber. Mash black beans with breadcrumbs, onions, garlic and spices, then form into patties and cook in a low carb oil until crispy. 

For the slaw, toss shredded cabbage and carrots with a creamy avocado-lime dressing. Serve these high protein meals on whole-grain buns topped with the tangy slaw for a refreshing, satisfying meal. Bean Burgers are super easy high protein meals for weight loss.

20. Chicken Hummus Bowls

Chicken Hummus Bowls are balanced and flavorful high protein meals that combines tender, seasoned chicken with creamy hummus and nutrient-rich vegetables. Served over a bed of quinoa or brown rice, this dish is both satisfying and nutritious, offering a great mix of protein, healthy fats and fiber. Drizzled with olive oil and lemon juice, and garnished with parsley, these bowls are a delicious option for lunch or dinner.

21. Turkey Meatballs with Whole Wheat Linguine

Turkey Meatballs with Whole Wheat Linguine is a hearty and nutritious dish that balances lean protein with complex carbohydrates. The tender turkey meatballs are seasoned with herbs and spices, then simmered in a rich tomato sauce, creating a savory, satisfying flavor. Served over whole wheat linguine, these high protein meals provide a good source of fiber and essential nutrients, containing about 30-35 grams of protein per serving. 

22. Baked Halibut with Quinoa

For one of the lighter high protein meals, try halibut — a lean, white fish that's packed with protein and brimming with essential nutrients.

Ingredients

• 4 halibut filets
• 1 cup quinoa
• 2 cups broth
• 1 lemon, sliced
• 2 tbsp olive oil
• 1 tsp thyme
• 1 tsp garlic powder
• Salt, pepper, parsley

Instructions 

1. Cook quinoa in broth. 
2. Season halibut with oil, thyme, garlic, salt and pepper. 
3. Top with lemon slices, bake at 375°F for 12-15 minutes. 
4. Serve halibut over quinoa, garnished with parsley.

23. Turkey Burgers and Sweet Potato Fries

Turkey Burgers and Sweet Potato Fries offer a wholesome high protein meal that balances lean protein with nutritious carbs. The turkey burgers are seasoned and grilled to perfection, providing a juicy, lean alternative to traditional beef patties. Paired with crispy, oven-baked sweet potato fries, this dish delivers a satisfying crunch and a slightly sweet flavor. Together, they create deliciously balanced high protein meals that are both filling and health-conscious.

Vegetarian High Protein Meals

24. Tofu Curry

Wondering how to get 30g protein in each meal? It’s tough with a vegetarian diet, but tofu can get you there. Tofu is a high protein food that absorbs the flavors it’s surrounded by. Tofu Curry is a flavorful and comforting high protein meal that combines tender tofu cubes with a rich, aromatic curry sauce. Paired with vegetables such as bell peppers, this curry is served over rice or with naan bread, offering hearty and satisfying high protein meals.

25. One-pot Lentil Dahl

This import from India is one of the most delicious, as well as nutritious, high protein meals. It's bursting with aromatic flavor. 

Ingredients

• 1 cup red lentils, rinsed
• 1 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tbsp ginger, minced
• 1 can diced tomatoes
• 1 can coconut milk
• 2 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• Salt and pepper
• Fresh cilantro (for garnish)

Instructions

1. Sauté onion, garlic and ginger in olive oil.
2. Stir in curry powder, turmeric and cumin.
3. Add lentils, tomatoes and coconut milk. Bring to a boil.
4. Simmer for 25-30 minutes. Season and garnish with cilantro.

26. Black Bean Soup

Please don’t tell us you’re tired of beans, because we’ve got a soup that smacks. Black Bean Soup is a hearty and flavorful high protein meal made by simmering black beans in a savory broth with spices, onions, garlic and peppers. The soup is rich and satisfying, offering a creamy texture from pureed beans while retaining some bean chunks for added texture. Garnished with fresh cilantro, avocado or a dollop of sour cream, it’s a nourishing option, perfect for any meal.

27. Vegetarian Bean and Lentil Wraps

Vegetarian Bean and Lentil Wraps are wholesome and filling high protein meals featuring a mixture of protein-packed beans and lentils combined with fresh vegetables and seasonings. The filling is seasoned and sautéed until tender, then wrapped in a soft tortilla or flatbread. These wraps are versatile and can be customized with your favorite toppings, making them a delicious and convenient meal for any time of day.

28. Crispy Tofu and Teriyaki Noodles

Bringing the flavors of Japan to the table, Crispy Tofu and Teriyaki Noodles will be one of your new favorite high protein meals because the taste is fantastic. 

Ingredients

• 1 block firm tofu, cubed
• 2 tbsp cornstarch
• 2 tbsp vegetable oil
• 8 oz rice noodles
• 1/2 cup teriyaki sauce
• 1 cup bell pepper, sliced
• 1 cup snap peas
• 2 green onions, sliced
• Sesame seeds (for garnish)

Instructions

1. Coat tofu with cornstarch and fry in oil until crispy. Set aside.
2. Cook rice noodles.
3. Stir-fry bell pepper and snap peas, then add noodles and teriyaki sauce.
4. Mix in crispy tofu, heat through and garnish with green onions and sesame seeds.

29. Fried Tofu Cubes

Fried Tofu Cubes are a crispy and savory treat, perfect for adding a protein boost to all high protein meals. The tofu is coated in a light layer of cornstarch and then pan-fried until golden brown and crispy on the outside, while remaining tender inside. These flavorful cubes make a great addition to salads, grain bowls or as a snack on their own.

30. Vegetarian Lentil Bolognese

One of the best wellness activities is meal prepping to make your life much easier. Vegetarian Lentil Bolognese is a great meal prepping option. The rich and hearty sauce is made with tender lentils simmered in a tomato-based sauce with aromatic vegetables and herbs. This plant-based version of the classic Italian dish provides a satisfying, meaty texture and robust flavor. It’s one of the best high protein meals for serving over pasta or as a filling for lasagna. 

31. Buffalo Cauliflower Tacos

Buffalo Cauliflower Tacos offer a spicy and tangy twist on traditional tacos. The cauliflower is coated in a buffalo-style hot sauce and baked until crispy, then served in warm tortillas with crisp slaw and a drizzle of creamy ranch or blue cheese dressing. These high protein meals combine bold flavors with a satisfying crunch, making them exciting vegetarian options.

Easy High Protein Meals

32. Lemon Tahini-Marinated Chicken

One of the better self care ideas you can have is making and eating Lemon Tahini-Marinated Chicken. These high protein meals feature tender chicken breasts soaked in a zesty, creamy marinade made with lemon juice and tahini. The tangy lemon and nutty tahini blend create a rich, flavorful coating that infuses the chicken with a deliciously complex taste. Grilled or baked to perfection, this dish is both moist and savory.

33. Maple-Glazed Five-Spice Pork

Maple-Glazed Five-Spice Pork offers a mouthwatering combination of sweet and savory flavors. The pork is glazed with a blend of maple syrup and five-spice powder, creating a glossy, caramelized coating with aromatic hints of star anise, cloves and cinnamon. This dish is perfect for those seeking flavorful, juicy pork high protein meals that balance sweetness with the warm depth of traditional Chinese spices.

34. Air Fryer Fish Taco Bowls

One of the high protein meals you can create in an air fryer for less calories, these taco bowls are no-nonsense recipes that you can prepare days before and cook on the spot.

Ingredients

• 1 pound white fish filets (e.g. cod or tilapia)
• 1 tablespoon olive oil
• 1 tablespoon taco seasoning
• 1 cup shredded cabbage
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• 1 avocado, sliced
• 1 lime, cut into wedges
• 4 small tortillas (corn or flour)

Instructions

1. Preheat the air fryer to 400°F (200°C).
2. Rub fish filets with olive oil and taco seasoning.
3. Place the filets in the air fryer basket and cook for 8-10 minutes, or until crispy and cooked through.
4. Warm tortillas in a dry skillet or microwave.
5. Assemble bowls with shredded cabbage, diced tomatoes and avocado slices.
6. Top with air-fried fish and garnish with cilantro and lime wedges. Serve with tortillas.

35. Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas are one of the most convenient and vibrant high protein meals for men and women alike, since it’s full of needed nutrients. It features seasoned chicken strips, bell peppers and onions, all roasted together on a single sheet pan. The blend of fajita spices creates a smoky, flavorful dish with a touch of heat. Served with tortillas and your favorite toppings, these fajitas are a quick and easy way to enjoy a classic Tex-Mex favorite (with minimal cleanup).

36. Shrimp Packets with Kale Couscous

Shrimp Packets with Kale Couscous are some of the most delightful and healthy high protein meals that combine tender shrimp with a savory kale-infused couscous. The shrimp are cooked in foil packets with herbs and spices, ensuring they remain juicy and flavorful. The couscous, mixed with nutritious kale, adds a hearty base, making this meal both satisfying and packed with nutrients, perfect for a balanced dinner that’s incredibly easy to make. 

37. Air Fryer Salmon

Just like the other salmon dishes in this list, Air Fryer Salmon is delicious and nutritious but this recipe is lower in calories because you don't cook with oils. It's one of the quickest high protein meals you can get. 

Ingredients

• 4 salmon filets
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• Salt and pepper, to taste
• Lemon wedges (for serving)

Instructions

1. Preheat the air fryer to 400°F (200°C).
2. Brush salmon filets with olive oil and season with garlic powder, paprika, thyme, salt and pepper.
3. Place the filets in the air fryer basket and cook for 10-12 minutes, or until the salmon flakes easily with a fork.
4. Serve with lemon wedges.

38. Meal Prep Egg Bites

Meal Prep Egg Bites are a convenient, protein-packed snack or breakfast option. These mini frittatas are made with eggs, cheese and your choice of vegetables or meats, baked in a muffin tin for easy portion control. They are fluffy, flavorful and perfect for on-the-go eating, providing a satisfying and nutritious start to your day. Pair them with another high protein meal for an extra protein punch. 

39. Steak Burrito Bowl Salad

Steak Burrito Bowl Salad combines juicy, seasoned steak with fresh salad greens, beans, corn and other vibrant toppings. The steak is cooked to perfection and sliced thin, served over a bed of crisp lettuce and accompanied by ingredients like avocado, tomatoes and a zesty dressing. This high protein recipe offers a deliciously balanced meal with the satisfying flavors of a burrito in a lighter, salad form.

Incorporating these flavorful recipes into your meal plan not only adds variety to your diet but also ensures that you enjoy delicious, nutritious meals throughout the week. Whatever your exact reasons for wanting a higher protein diet, these recipes will get you there. Remember, a high protein meal doesn’t have to be dry and tasteless.  

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