A high protein diet includes meals that contain foods that are high in protein. Protein is a necessary part of the diet and is essential for cell structure and function. It is a nutrient found in food and made up of many amino acids joined together.
Protein is a nutrient that is present in a wide range of food. Good sources of protein are meat, milk, soy, eggs, and fish. Whole grains such as oats and quinoa are also rich in protein. Vegetables and fruits such as cauliflower, corn, spinach, and broccoli are also high in proteins.
Health Benefits of Eating High Protein Meals
Eating high protein foods is essential in losing body fats and gaining lean muscle. It boosts metabolism and maintains weight loss. Also, it reduces appetite and hunger levels.
A study shows that the consumption of high protein breakfast meals led to daily reductions in perceived hunger, desire to eat, and prospective food consumption in overweight or obese teens.
30 Mouth-Watering High Protein Meals to Build Muscles
Here are the best 30 high protein meals everyone loves from Pinterest.
1. Grilled Lemon-Herb Mediterranean Chicken Salad
This salad from Cafe Delites is perfect for any occasion. It is easy to prepare and full of flavors.
It includes olives, tomatoes, cucumber, avocados, and chicken that makes it very healthy and high in protein. A 100g serving of chicken breast provides 31.02g of protein.
These tuna wraps from Beauty Bites are so mouth-watering. They are very filling and easy to make. If you don’t have time to cook, you can try this wrap. You can also meal prep it and keep in the fridge. You can eat it any time of the day.
A 100g serving of canned tuna with oil has 29.13g of protein, according to USDA FoodData Central. It is also nutritious and good for the heart, immune system, skin, and bones.
A delicious recipe from Noshtastic. Keto Low Carb Beef and Broccoli is a quick and simple meal to prepare on weekdays. This high protein low-carb meal is perfect for people on a diet full of flavors and very healthy.
Beef is a good source of vitamins and minerals, including zinc, iron, vitamin B12, niacin, selenium, and phosphorus. It contains an average of 20g of protein per 100g serving.
Who is not craving for baked oysters? Love this recipe from A Spicy Perspective. Holidays and parties won’t be complete without a platter to enjoy.
A 100g serving of baked oysters contains an average of 7.62g of protein, according to USDA FoodData Central. It is also a good source of fiber, calcium, iron, magnesium, phosphorus, potassium, and zinc.
Don’t miss this healthy baked coconut shrimp recipe from Wholesome Yum. This low carb recipe tastes so good and incredibly addicting.
Shrimp is low in calories yet rich in nutrients. It has calcium, iron, magnesium, phosphorus, potassium, zinc, niacin, and choline. A 100g serving of coated and baked shrimp contains 15g of protein as per USDA.
Another delicious recipe from Wholesome Yum, this healthy frozen yogurt, is perfect for your whole family.
Greek yogurt is very nutritious with calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin C, and choline. It contains 9.95g of protein per 100g serving. Yogurt is also one of the best sources of probiotics that can help improve your health.
Cooked black beans contain 8.86g of protein per 100g serving. It is also a good source of fiber, calcium, iron, magnesium, phosphorus, potassium, and zinc. Black beans are healthy for the bones, heart, and digestion. It can also help lower blood pressure, manage diabetes, lose weight, and prevent cancer.
Try out this tuna salad recipe from Elegant Home. It is very filling, healthy, and full of protein, fiber, and healthy fats.
A 100g serving of chickpeas has 8.86g of protein, according to USDA FoodData Central. Chickpeas can help manage your weight and control appetite. It can also help lower blood sugar levels and protect you from chronic diseases.
Enjoy this recipe from All Day I Dream About Food. This 3-ingredient low carb treat is easy to make. Perfect for your kids and as a gift.
Peanuts are very nutritious and healthy. It is a satisfying snack, perfect for people on a diet. Peanuts can help manage weight and blood sugar levels. A 100g serving of peanuts provides 25.8g of protein.
This tasty recipe from Kimspireddiy is a delicious treat that everyone will love. It is keto-friendly, gluten-free, and sugar-free.
Almonds are a good source of antioxidants and nutrients. A 100g serving of almonds contains 21.15g of protein. They are also high in fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, niacin, choline, and vitamin E.
This healthy recipe from Making Thyme For Health is dairy-free, gluten-free, grain-free, soy-free, sugar-free, and vegan-friendly. You can serve this with tortillas to make tacos or over rice/quinoa to make a burrito bowl.
Lentil is an edible legume. A 100g serving of lentils contains 9.02g of protein according to USDA. Lentils are also rich in fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin C, niacin, and choline.
This easy baked chicken recipe from The Wholesome Dish is a must-try. Enjoy the flavorful, crunchy crust on juicy chicken breasts.
Pistachios are super healthy and loaded with nutrients. It provides 20.16g of protein per 100g serving. It is also rich in fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, vitamin C, niacin, and vitamin B-6. They are also high in antioxidants, may lower blood sugar, cholesterol, and blood pressure levels, and help lose weight.
Another favorite from Cafe Delites, you will love this keto-friendly creamy garlic recipe.
Broccoli is a rich source of vitamins and minerals, including fiber, calcium, magnesium, phosphorus, vitamin C, and choline. It provides 2.82g of protein per 100g serving and is beneficial for the heart, immune system, brain, and digestion.
A great recipe from Mindful Avocado that you can add to your diet and enjoy all its health benefits.
Avocado is considered a superfood because of its nutrients. It also has rich flavor and texture. Avocado is rich in fiber, calcium, magnesium, phosphorus, potassium, vitamin C, vitamin E, and monounsaturated fatty acids. A 100g serving of avocado provides 2g of protein.
Try this delicious and easy-to-prepare recipe from Together as Family. You will surely love this meal even if you don’t like Brussels sprouts.
The Brussels sprout is a member of the Gemmifera Group of cabbages, grown for its edible buds. They are typically 1.5–4.0 cm in diameter and look like miniature cabbages. It provides 3.38g of protein per 100g serving. Rich in fiber, calcium, iron, magnesium, phosphorus, potassium, vitamin C, and choline.
Know2How described this recipe as a low-carb, keto, and healthy dish that is great for weeknight dinners. Perfect for any occasion as a side dish or appetizer.
Asparagus is a vegetable that is long and green and has small shoots at one end. It is cooked and served whole. It contains 2.2g of protein per 100g serving. Asparagus is also rich in fiber, calcium, iron, magnesium, phosphorus, potassium, vitamin C, choline, and vitamin E.
Here is another delicious recipe from Kimspireddiy for all chia seeds lovers. This tasty dessert is easy to make and certified gluten-free and vegan-friendly.
Chia seeds are the edible seeds of the chia plant (Salvia hispanica). It is rich in antioxidants and nutrients, including fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamin C, niacin, and fatty acids. It contains 16.54g of protein per 100g serving according to USDA.
These cute tartlets from Clean Keto Lifestyle are super yummy and filling. And they are keto, low-carb, grain-free, and gluten-free.
Artichoke is a European plant resembling a thistle, cultivated for its large flower heads. They can improve digestive and liver health and can lower cholesterol, blood pressure, and sugar levels. A 100g serving of artichokes has 3.27g of protein. It is also rich in fiber, calcium, iron, magnesium, phosphorus, potassium, vitamin C, niacin, and choline.
This keto-friendly recipe from Eating on a Dime is another great replacement for rice. It is loaded with lots of cheese and tastes just like comfort food.
Cauliflower is a garden plant related to the cabbage and grown for its compact edible head of usually white undeveloped flowers. It is very healthy and contains a lot of nutrients. A 100g serving contains 1.92g of protein. It is also rich in fiber, calcium, magnesium, phosphorus, potassium, vitamin C, and choline.
This copycat Chipotle rice recipe from The Kitchen Girl is a must for festivals and parties. It is budget-friendly, naturally vegan, and gluten-free.
Brown rice is whole-grain rice with the inedible outer hull removed. It has more nutrients compared to white rice. As per USDA, a 100g serving contains 2.74g of protein and nutrients such as fiber, magnesium, phosphorus, potassium, niacin, and choline.
This easy, low carb keto-friendly spinach recipe from Wholesome Yum needs just a few common ingredients. This side dish is very creamy and cheesy.
Spinach is nutritious and can help improve your eyesight, immune system, bones, and heart. A 100g serving of spinach contains 2.86g of protein and a rich source of fiber, calcium, iron, magnesium, phosphorus, potassium, vitamin C, and choline.