Brenda Khan
Protein is an important macronutrient for good health and weight management. It is made up of amino acids, nine of which are considered essential, meaning they must be consumed in food because your body can't make them on its own. A high-protein diet can be customized according to your food preferences and health-related goals, and there are many delicious recipes to choose from. For instance, you can follow a low-carb, high-protein diet, a dairy-free, high-protein diet, or a plant-based, high-protein diet. Whether you're in the mood for a make-ahead breakfast or a satisfying lunch, there are plenty of protein-packed recipes to choose from, including bowls, wraps, skillet dinners, salads, and more.
Characteristics of High-Protein Diet Recipes
| Characteristics | Values |
|---|---|
| Recommended dietary allowance (RDA) | 0.8 g per kg of body weight or 0.36 g per pound of body weight |
| Recommended daily protein intake for adult males | At least 56 g |
| Recommended daily protein intake for adult females | At least 46 g |
| Benefits | Weight management, muscle growth and repair, keeping you satiated |
| High-protein foods | Chicken, beef, pork, fish, eggs, cottage cheese, lentils, beans, tofu, quinoa, broccoli, salmon, trout, Greek yoghurt, peanut butter, hemp seeds, mangoes, avocado, hummus, chickpeas, potatoes, spinach, artichoke, turkey, sausage, steak, shrimp, trout, shrimp, shrimp |
| High-protein recipes | Lettuce wraps with tuna salad, stuffed peppers, roasted butternut squash with spinach and artichoke, chocolate-cherry protein shake, Cacio e Pepe Quiche, Marry Me Chicken Salad Sandwich, Cottage Cheese Baked Ziti, High-Protein Marry Me Chicken, White Bean and Sausage Skillet, Crispy-fried turkey mince with chilli, garlic and soy sauce, Chicken curry, Braised beef casserole, Air Fryer Tofu with Peanut Sauce and Soba, Salmon Salad Tartines, Salmon Pasta, Cajun-inspired rice pot, Chicken Caprese, Philly Cheesesteak Stuffed Peppers, Chicken Casserole |
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What You'll Learn
High-protein breakfast recipes
Breakfast is an important meal to get protein into your diet, and there are plenty of options to choose from. Here are some high-protein breakfast recipes to try:
Tofu Scramble Breakfast Burritos
For a plant-based option, try a tofu scramble. This can be used as a replacement for eggs, and you can add in extra flavours like avocado, roasted red pepper, pickled red onions, and jalapenos.
High-Protein Pancakes
You can make protein-rich pancakes by using ingredients like ground flaxseed, peanut butter, and gluten-free oat flour. This option is a tasty breakfast food that contains more nutrients than your standard pancake recipe.
Greek Yogurt Bowls
Greek yoghurt is a great base for a protein-packed breakfast. You can add whatever fruit you have available, sunflower-seed butter, and granola. This combination will keep you full for hours.
High-Protein Smoothies
You can make a high-protein smoothie by adding protein powder or greek yoghurt. Adding peanut butter will make it extra tasty.
Egg-based Dishes
Eggs are a great source of protein and can be used in a variety of breakfast dishes. You could try a vegetable omelette, egg pancakes, or poached eggs.
Chia Seed Pudding
Chia seeds are high in protein, fibre, and omega-3 fatty acids. You can soak them in your choice of milk to make a pudding, and then add toppings like berries, nut butter, and granola.
Chicken Sausage Sweet Potato Hash
This recipe combines chicken sausages, sweet potatoes, and vegetables. It's a tasty and healthy option, providing protein and phytonutrients.
High-Protein Cereal
You can make your cereal more protein-rich by mixing in a scoop of protein powder before adding your milk. Then, top your bowl with fruit and ground flax seeds.
Tuna Salad Lettuce Wraps
Tuna is a great source of protein and omega-3 fatty acids. You can make a tasty and healthy wrap by adding in chopped apple, onion, and celery for a crunchy texture.
Peanut Butter Overnight Oats
Overnight oats are a great option for a high-protein breakfast. You can add in ingredients like chia seeds and protein powder, and top with fruit.
There are plenty of high-protein breakfast options to choose from, so you can find the ones that suit your taste and keep you full of energy throughout the day.
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High-protein vegetarian recipes
A vegetarian diet can be just as protein-rich as any other, and there are plenty of recipes to choose from. Here are some ideas for high-protein vegetarian meals:
Tofu and Edamame
Tofu is a great source of protein and can be used in a variety of dishes. Try a tofu scramble or a vegan protein bowl for breakfast. For a more savoury option, marinade tofu with teriyaki sauce and serve with broccoli and noodles or rice. You could also try replacing the regular spaghetti in your pasta dish with edamame spaghetti, adding tofu at the end to soak up the sauce.
Beans and Legumes
Beans are a fantastic source of protein and can be added to many dishes. Try a three-bean chilli, Tuscan bean stew, or bean tacos. For a more exotic flavour, try Indian butter chickpeas, simmered in an aromatic tomato gravy. Lentils are another great option, and they are quick and easy to prepare. Try a lentil soup, or a lentil ragu to get your protein fix.
Dairy and Eggs
For ovo-vegetarians, eggs are a great source of protein. Try green eggs and yams, or a spinach feta wrap. You could also add a fried egg to a quinoa bowl with black beans and avocado for a nutritious, protein-rich meal. Cottage cheese is another option, and can be used in a Greek salad bowl or as a substitute for a creamy pasta sauce.
Meat Alternatives
There are many plant-based meat alternatives available, such as vegetarian chicken-style pieces or tofu, which can be used in dishes like vegetarian bolognese or stir-fries. For a chewier texture, try seitan or tempeh, which can be used in a variety of dishes.
High-Protein Pasta
For a gluten-free, protein-rich option, try lentil pasta. You can also add extra protein to your pasta sauce by using nutritional yeast, which has a cheesy flavour, or blending cashews with soy milk for a creamy sauce.
There are plenty of ways to increase the protein content of your vegetarian meals, and these recipes are a great place to start!
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High-protein vegan recipes
A vegan diet can be a great source of protein, and there are many delicious recipes to choose from. Here are some ideas for high-protein vegan meals:
Chickpea Avocado Salad
This salad is a great high-protein option, with 22 grams of protein per serving. It can be served as a sandwich or wrap and is quick and easy to prepare. The recipe includes chickpeas, avocado, and a creamy dressing, and you can add crispy vegan chicken for extra protein.
Roasted Vegetable Pasta
A wholesome and filling option with 21 grams of protein per serving. This one-pot meal is perfect for summer and can be made even more protein-rich by using high-protein pasta.
Bananas and Cream Oatmeal
A great breakfast option with 26 grams of protein per serving. It's naturally sweetened and wholesome, and you can add bananas for extra flavour.
Noodle Bowl
A vibrant and satisfying meal with 35 grams of protein per serving. This bowl is packed with flavour and texture and can be customised with your choice of noodles, vegetables, and protein.
Spicy Mushroom Tacos
These tacos are a healthy and high-protein option for dinner. The taco shells are made with chickpea flour, keeping them gluten-free. You can fill them with spicy mushrooms, avocado, and black beans for a protein-rich meal.
Chickpea Curry
A flavourful and spicy curry ready in about 30 minutes. This one-pot meal has bold flavours and a mix of spices. It provides 11 grams of protein per small serving and can be served with pita bread.
Tofu Recipes
Tofu is an excellent source of plant-based protein and can be used in various dishes. You can try BBQ tofu, Kung Pao tofu, or crispy tofu bites as a snack or starter. Marinating tofu with teriyaki sauce and serving it with broccoli and noodles is also a quick and easy option.
Lentil Recipes
Lentils are a great source of vegan protein and can be used in soups, stews, and curries. Try the Moroccan lentil soup, Turkish lentil soup, or a veggie curry with tofu and spinach.
Edamame Recipes
Edamame beans are a good source of protein and can be used in salads or as a spread on toast. Try the Garlicky Sesame Edamame Salad or the Smashed Edamame Toast for a quick and healthy option.
Zuppa Toscana
This classic Italian soup is made with potatoes, kale, and vegan sausage. It's a comforting and quick recipe, perfect for colder months, and provides 24-32 grams of protein per 3-4 servings.
These recipes provide a range of high-protein options for vegans, offering delicious and nutritious meals to suit different tastes and preferences.
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High-protein chicken recipes
Chicken is a versatile meat that can be cooked in a variety of ways to create high-protein meals. Here are some tasty and nutritious recipes to try:
Marry Me Chicken
This mouth-watering dish is a flavourful and magical meal that can be adjusted to increase its protein content. The recipe involves pureeing broth, cream, cottage cheese, tomatoes, Parmesan, and tomato paste to create a smooth sauce. Chicken cutlets are seasoned with salt, pepper, flour, and Italian seasoning before being cooked in a skillet. The sauce is then made in the same skillet by melting butter and adding garlic and red pepper flakes. The chicken is then returned to the skillet to absorb the flavours.
Mississippi Chicken Casserole
This recipe is a comforting and creamy dish packed with protein and vegetables. It features tender, juicy skinless chicken breast tossed in a creamy sauce with egg noodles, pepperoncini peppers, vegetables, and homemade ranch seasoning. It is an easy and convenient recipe that does not require canned soup.
Creamy Chicken Enchilada Soup
A nutritious and delicious meal, this soup can be made in a crockpot, instant pot, or stovetop. It combines shredded chicken breast with cream cheese and Greek yoghurt to create a creamy enchilada flavour. This recipe is a great way to get a comforting and protein-filled meal that the whole family will enjoy.
Buffalo Chicken Rice Bowl
This meal is perfect for meal prep as it can be enjoyed throughout the week without getting tired of its flavourful creamy buffalo sauce. It is a high-protein dish with a rice and cauliflower base, which can be made even more flavourful with chicken thighs.
Chicken Adobo
Chicken Adobo is a famous Filipino dish with numerous variations. Some recipes include garlic, coconut milk, brothy sauce, or an intense glaze. It is a healthy and tasty option that can be customised to your preference.
Chicken Kebabs with Tandoori-Spiced Yogurt
This Indian-inspired recipe uses a yogurt-based marinade and dipping sauce for the chicken kebabs. The yogurt marinade also works well with shrimp, firm fish, or tofu. It is a healthy and flavourful option that is lower in calories than other pan sauces.
These recipes provide a range of delicious and nutritious options for high-protein chicken meals that can be enjoyed by the whole family.
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High-protein fish recipes
Fish is a great source of protein and omega-3 fatty acids, as well as vitamins like D and B2. Here are some high-protein fish recipes to try:
Pan-Seared Halibut with Creamed Corn and Tomatoes
This recipe combines the flavours of halibut, creamed corn, and tomatoes. The corncobs are steeped in milk to create a "stock" that boosts the intensity of the creamed corn, resulting in a thick and tasty dish.
Lobster Ravioli
A luxurious yet quick and easy recipe that takes less than 30 minutes to prepare. It's perfect for a special occasion or a busy weeknight dinner.
Parmesan Crusted Cod
A simple and tasty recipe that can be prepared in less than 30 minutes. It's a healthy, low-carb, and high-protein dish with a touch of bacon for added richness.
Salmon with Melted Garlic Butter
A spring-inspired one-pan meal that's healthy and satisfying. The salmon and vegetables are coated in melted garlic butter, adding depth of flavour and richness to the dish.
Shrimp Stacks
A super easy and delicious recipe. Coat shrimp with your choice of seasoning (such as Creole, Cajun, or blackened seasoning), sauté until done, and assemble with thick slices of cucumber and smashed avocado.
Air Fryer Fish Fillet
A high-protein and low-calorie recipe that's super easy to make. You can use any boneless meat fish fillet, such as salmon, cod, or haddock. Simply season with extra-virgin olive oil, garlic powder, and onion powder, and cook in your air fryer.
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Frequently asked questions
Good sources of protein include animal sources such as fish, lean meats, poultry, and eggs. Plant-based sources of protein include tofu, lentils, beans, and quinoa. Dairy products such as cottage cheese and Greek yogurt are also good sources of protein.
The recommended dietary intake for protein is 0.8 grams per kilogram of body weight. However, the amount of protein you should consume depends on several factors, such as your age, sex, and health goals. For example, the American College of Sports Medicine recommends 1.2 to 2 grams of protein per kilogram of body weight for older adults to maintain lean body mass. Consult a healthcare professional or registered dietitian to determine your specific protein needs.
There are many high-protein recipes you can try, including plant-based and meat-based options. For a quick and easy lunch or dinner, try using tinned fish such as salmon or tuna. You can also experiment with air-fried tofu, chicken, or seafood dishes. If you're looking for a satisfying breakfast, try a protein-packed smoothie with Greek yogurt, peanut butter, and cocoa, or a savoury cottage cheese wrap with eggs.
