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high protein meals

Often referred to as the building blocks of life, proteins help build muscle, support tissue repair, and manage metabolism.

Individual protein needs vary by body size and activity level. However, most nutritionists recommend that we eat 20 to 30 grams of protein at each meal. For cooked meat, that amounts to a portion about the size of a deck of cards. For cooked beans, it’s 1½ to 2 cups.

High-Protein Recipes

Berry Smoothie

This creamy, protein-rich berry smoothie will help you stay energized throughout your day.

Makes 1 serving  •  Prep time 5 minutes  •  Cook time 0 minutes

30g protein shake
  1. Add protein powder, frozen berries, water, Greek yogurt, and chia seeds to a blender.
  2. Blend until smooth, about 60 seconds, then serve.

Protein Breakdown:

Total protein per serving: 34g

Salmon Dill Scramble

Start your day with a protein-rich meal. Whisk eggs, cottage cheese, and hot-smoked salmon with fresh dill for a flavorful breakfast containing over 30 grams of protein.

Makes 1 serving •  Prep Time 10 minutes  •  Cook Time 15 minutes

  • 3 large organic eggs
  • ¼ cup cottage cheese
  • ¼ tsp. sea salt, plus more to taste
  • ⅛ tsp. freshly ground black pepper, plus more to taste
  • 2 oz. hot-smoked salmon
  • ½ tbs. butter
  • 1 tbs. chopped fresh dill
  1. Add eggs, cottage cheese, and salt and pepper to a blender or food processor and blend until smooth and lightly frothy. Break salmon into small pieces and stir into the egg mixture.
  2. Preheat a skillet to medium-low heat and add the butter. Once the butter has melted, add the egg mixture to the skillet and cook, stirring frequently with a rubber spatula, until the eggs are just beginning to set, about five minutes.
  3. Add the fresh dill and cook until the eggs reach a soft scramble — there should be little to no visible liquid in the pan.
  4. Serve immediately.

Protein Breakdown:

  • 3 large eggs: 19g
  • ¼ cup cottage cheese: 6g
  • 2 oz. hot-smoked salmon: 12g

Total protein per serving: 37g

Quinoa Tabouleh and Garbanzo Bean Salad

This hearty salad is loaded with protein and fiber and also lots of flavor and crunch! 

Makes 4 serving  •  Prep Time 30 minutes  •  Cook Time 25 minutes (quinoa and garbanzo beans)

toboule
  • ½ cup dried quinoa, rinsed
  • ¼ cup olive oil
  • 2 (15 ounce) cans garbanzo beans, drained and rinsed
  • ¼ tsp. ground turmeric root
  • ¼ tsp. ground black pepper
  • ½ tsp. smoked paprika
  • 1 tsp. dried oregano
  • 1 tsp. sea salt
  • ½ cup roasted salted sunflower seeds
  • 1 lemon, zested and juiced
  • 1 ½ cup diced tomatoes (or halved cherry tomatoes) about 1 large heirloom tomato
  • ¼ cup finely diced red onion
  • 1 large cucumber, peeled and seeded, halved and sliced into half-moons
  • 1 cup Italian parsley, coarsely chopped
  • ¼ cup chopped fresh mint leaves
  • 4 ounces Feta cheese
  • 4 ounces arugula or salad greens of your choice
  • 20 pitted kalamata olives
  • Extra olive oil and lemon wedges for serving
  1. Preheat the oven to 400 degrees.
  2. Bring 2 cups water to a simmer in a medium saucepan and stir in the quinoa.
  3. Cover the pan and lower heat to allow to simmer for 10-15 minutes, until quinoa is tender.  Drain off any excess liquid and cool. 
  4. Drizzle a sheet tray with 1/4 cup olive oil and spread rinsed garbanzo beans on the tray and bake for 15 minutes, shaking or stirring occasionally. 
  5. After 15 minutes add the turmeric, pepper, paprika, oregano and salt.  Roast another 10 minutes until the beans are a bit crispy and browned. 
  6. Set the beans aside while you prepare the quinoa tabouleh. 
  7. Mix the quinoa, sunflower seeds, lemon zest and juice, tomatoes, red onion, parsley and mint and stir to mix. 
  8. Divide the greens on 4 plates, top with a hearty scoop of the quinoa and sprinkle with the feta cheese and roasted garbanzo beans. 
  9. Scatter the cucumber and kalamata around the salad and serve with lemon wedges and a drizzle of olive oil.

Protein Breakdown:

  • ½ cup quinoa:  4.4 grams
  • 1 cup garbanzo beans:  14.5 grams
  • 2 Tablespoons sunflower seeds:  3 grams
  • 1 ounce Feta cheese:  4 grams

Masala Chicken Sheet-Pan Meal

This Indian-inspired sheet-pan meal combines marinated chicken with sweet potato, cauliflower, and red onion.

Makes 2 serving  •  Prep Time  5 minutes, plus 30 minutes marinating time  •  Cook Time 30 minutes

Masala chicken recipe

Marinade

  • 1 ½ tsp. ground cumin
  • 1 ½ tsp. ground coriander
  • 1 tsp. garam masala
  • 1 tsp. sea salt
  • ½ tsp. ground turmeric
  • ¼ tsp. ground ginger
  • ¼ tsp. black pepper
  • ¼ tsp. cayenne pepper
  • ⅛  tsp. cinnamon
  • ½ tbs. lime juice
  • ¼ cup full-fat plain Greek or almond-milk yogurt

Masala Chicken

  • 2 4-ounce chicken breasts, chopped into 2-inch chunks
  • ½ small cauliflower, cut into large florets (about 2 cups)
  • 1 cup diced sweet potato (1/2-inch cubes)
  • 1 tbs. extra-virgin olive oil
  • ¼ cup sliced red onion

To make the marinade:

  1. Mix the seasonings together in a small bowl.
  2. In a medium bowl, whisk the lime juice into the yogurt, then add about two-thirds of the spice mixture (reserve the rest for later) and whisk thoroughly until combined.
  3. Add the chicken chunks, toss to coat, and marinate for 30 minutes at room temperature or up to six hours in the refrigerator.

To cook:

  1. Preheat oven to 425 degrees F and line a half-sheet pan with parchment paper if desired.
  2. Place the chopped cauliflower and sweet potato on the sheet pan and arrange in a single layer. Add the olive oil and remaining spice blend, and mix on the pan until the vegetables are thoroughly coated.
  3. Cook for 10 minutes.
  4. Remove the pan from the oven and stir the red onions into the cauliflower and sweet potato, then push the vegetables to one side of the pan and add the chicken pieces to the other side.
  5. Cook for an additional 15 to 18 minutes, until the chicken is firm to the touch and the vegetables have softened.
  6. Serve as desired, with lime wedges, fresh cilantro, cooked grains, or naan.

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