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High protein meals have become popular not only because of their health benefits but also because they are easy to prepare and deliciously satisfying.
According to Dietary Reference Intake in the United States, the recommended daily intake of protein for adults aged 19 years old and above per ideal body weight is 0.8grams per kilogram (0.8g/kg/d).
What is a High Protein Diet?
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.
2. Tuna Wraps
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.
3. Low Carb Beef and Broccoli
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.
4. Creamy Garlic Tuscan Salmon with Spinach and Sun-Dried Tomatoes
Enjoy your salmon with a creamy sauce with this great recipe from Eatwell101.
Salmon provides 19.84 grams of protein per 100g serving, according to USDA FoodData Central. It is a good source of protein A rich in Omega-3 Fatty Acids, vitamin B12, selenium, potassium, and a protective antioxidant called Astaxanthin.
5. Instant Pot Turkey Breast
One way to save your turkey leftovers is to cook this delicious turkey breast recipe from Easy Budget Recipes.
6. Keto Bacon, Egg, and Cheese Sliders
As described by MoscatoMom, these sliders are the perfect low carb appetizer to please any crowd.
As per USDA FoodData Central, a 100g serving of hard-boiled egg provides 12.58g of protein. Not only that, but an egg is also a good source of vitamin A, calcium, vitamin D, vitamin B-12, and iron.
7. Three-Cheese Baked Oysters Recipe
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.
8. Creamy Dijon Pork Chops
Try this delicious pork chop recipe from Diethood. Crispy pork chops in a creamy dijon sauce with bacon, cheese, and spinach.
Pork chop provides 25g of protein per 85g serving of loin chops, center cut, boneless, cooked pork as per USDA.
9. Baked Keto Coconut Shrimp Recipe
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.
10. Cottage Cheese Breakfast Bowl
This breakfast bowl with cottage cheese from The Almond Eater is so delicious. It is also easy to customize with fruits and nuts.
A low fat cottage cheese contains 10.45g of protein according to USDA. It is also rich in calcium, iron, magnesium, phosphorus, potassium, zinc, and selenium.
11. Blackberry Sugar-Free Keto Frozen Yogurt Recipe
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.
12. The Simple Black Bean and Corn Salad
A delicious and healthy recipe from The Stay at Home Chef, and is easy to prepare on a busy day.
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.
13. 5-ingredient Lemon Turmeric Quinoa
This quinoa recipe from Simply Quinoa is a perfect substitute for rice. Very healthy and full of vitamins and minerals.
Quinoa is a gluten-free superfood that contains 4.4g of protein per 100g serving according to USDA. It is also a source of fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, and niacin.
14. Peanut Butter and Banana Overnight Oats
The best way to start your day is with this overnight oats recipe from Delicious Little Bites. Prepare these oats the night before you want to eat them for breakfast.
Peanut butter provides 22.21g of protein per 100g serving. It is also rich in fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, niacin, choline, and vitamin E.
15. Avocado Chickpea Tuna Salad Recipe
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.
16. Vegan Sweet Potato Corn Chowder
This super delicious corn chowder recipe from Running on Real Food is easy to make in under 30 minutes. It is oil-free, sugar-free, and naturally gluten-free.
A 100g serving of yellow corn provides 9.4g of protein according to USDA. Corn is an energy booster and can help lower blood sugar and cholesterol levels.
17. Easy Low Carb Peanut Clusters
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.
18. Keto Low Carb Almond Roca
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.
19. Vegan Dinner Bowl with Crispy Baked Tofu
According to Running on Real Food, this tasty, simple dinner bowl is low in carbohydrates, gluten-free, rich in healthy fats, and full of nutrition. Another delicious recipe you will surely enjoy.
Tofu provides 8.08g of protein per 100g serving and a source of protein for many vegetarians and vegans. Plant-based foods can help lower the risk of obesity, diabetes, and heart disease.
20. One-Pot Lentil Taco Skillet
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.
21. Pistachio Crusted Chicken
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.
22. Creamy Garlic Parmesan Broccoli & Bacon
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.
23. Baked Avocado Fries
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.
24. Oven Roasted Parmesan Brussels Sprouts
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.
25. Bacon-Wrapped Asparagus
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.
26. Low Carb Chia Seeds Chocolate Pudding
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.
27. Keto Spinach Artichoke Tartlets
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.
28. Easy Cheesy Cauliflower Rice Recipe
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.
29. Cilantro Lime Brown Rice
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.
30. Easy Low Carb Keto Creamed Spinach
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.
Enjoy Life, Enjoy Eating!
Keeping a healthy lifestyle needs dedication and perseverance. But you don’t have to worry because there are fast and easy ways to prepare and enjoy healthy meals.
Please do share your opinions about these 30 mouth-watering high protein meals. And if you have tried any of them, please share some photos, too.
Check also 7 Healthy Snacks You Can Eat to Lose Weight.