High Protein Meals

9 High Protein Meals to Satisfy 

1. Grilled Lemon Herb Chicken with Quinoa and Asparagus

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 cups cooked quinoa
  • 1 bunch asparagus
  • 2 tbsp olive oil
  • 1 lemon (zest and juice)
  • 2 garlic cloves, minced
  • 1 tsp dried oregano
  • Salt and pepper to taste

Instructions:

  1. Preheat grill or grill pan to medium heat.
  2. Mix olive oil, lemon juice, zest, garlic, oregano, salt, and pepper. Marinate chicken for 30 minutes.
  3. Grill chicken for 5-7 minutes per side until fully cooked.
  4. Steam or sauté asparagus with a little olive oil.
  5. Serve chicken over quinoa with asparagus on the side.

2. Turkey and Sweet Potato Skillet

Ingredients:

  • 1 lb ground turkey
  • 2 medium sweet potatoes, diced
  • 1 bell pepper, diced
  • 1 onion, diced
  • 2 cups spinach
  • 2 tsp smoked paprika
  • 1 tsp cumin
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a skillet. Add onion and cook until soft.
  2. Add ground turkey, breaking it up as it cooks.
  3. Toss in sweet potatoes, paprika, cumin, salt, and pepper. Cover and cook until potatoes are tender.
  4. Stir in bell pepper and spinach, cooking until wilted.

3. Baked Salmon with Garlic and Dill Yogurt Sauce

Ingredients:

  • 2 salmon fillets
  • 2 tbsp olive oil
  • 2 garlic cloves, minced
  • 1 cup plain Greek yogurt
  • 1 tbsp fresh dill, chopped
  • 1 lemon (juice)
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Drizzle salmon with olive oil, garlic, salt, and pepper. Bake for 12-15 minutes.
  3. Mix yogurt, dill, lemon juice, and a pinch of salt. Serve sauce over salmon.

4. Lentil and Chicken Soup

Ingredients:

  • 1 cup dried lentils
  • 2 cups cooked shredded chicken
  • 4 cups chicken broth
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 tsp thyme
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a pot. Sauté onion, carrot, celery, and garlic.
  2. Add lentils, chicken broth, thyme, and chicken. Bring to a boil, then simmer for 20-25 minutes.

5. Beef and Broccoli Stir-Fry

Ingredients:

  • 1 lb lean beef strips
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 3 tbsp soy sauce
  • 1 tbsp sesame oil
  • 2 garlic cloves, minced
  • 1 tsp ginger, grated

Instructions:

  1. Heat sesame oil in a pan. Cook beef until browned, then set aside.
  2. Add garlic, ginger, broccoli, and bell pepper to the pan. Sauté until tender.
  3. Add soy sauce and beef back into the pan. Stir and cook for 3-5 minutes.

6. Shrimp and Avocado Salad

Ingredients:

  • 1 lb shrimp, cooked and peeled
  • 2 avocados, diced
  • 1 cucumber, diced
  • 2 cups mixed greens
  • 1 lemon (juice)
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Mix olive oil, lemon juice, salt, and pepper to make the dressing.
  2. Toss shrimp, avocado, cucumber, and greens in the dressing.

7. Greek Yogurt Chicken Salad Wraps

Ingredients:

  • 2 cups cooked shredded chicken
  • 1 cup plain Greek yogurt
  • 1/4 cup chopped celery
  • 1/4 cup chopped red onion
  • 1 tsp Dijon mustard
  • 4 whole-grain wraps

Instructions:

  1. Mix chicken, yogurt, celery, onion, and mustard.
  2. Spread mixture onto wraps, roll up, and serve.

8. Egg and Veggie Scramble

Ingredients:

  • 4 eggs
  • 1 cup spinach
  • 1/2 bell pepper, diced
  • 1/4 cup feta cheese
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a pan. Sauté spinach and bell pepper.
  2. Whisk eggs and pour into the pan. Stir until scrambled.
  3. Sprinkle with feta cheese before serving.

9. Tuna and White Bean Salad

Ingredients:

  • 1 can tuna in water
  • 1 cup white beans (canned, drained)
  • 1/2 red onion, diced
  • 1 cup arugula
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar

Instructions:

  1. Mix olive oil and vinegar for dressing.
  2. Combine tuna, beans, onion, and arugula. Drizzle with dressing.

Shopping List

Proteins:

  • 2 chicken breasts
  • 1 lb ground turkey
  • 2 salmon fillets
  • 2 cups cooked shredded chicken
  • 1 lb lean beef strips
  • 1 lb shrimp
  • 1 can tuna in water
  • 1 cup dried lentils

Vegetables & Greens:

  • Asparagus
  • Sweet potatoes (2)
  • Bell peppers (3)
  • Onion (4)
  • Carrots (2)
  • Celery (3)
  • Broccoli florets
  • Spinach (3 cups)
  • Cucumber
  • Mixed greens
  • Arugula

Pantry Items:

  • Olive oil
  • Soy sauce
  • Sesame oil
  • Dijon mustard
  • Red wine vinegar

Dairy & Eggs:

  • Plain Greek yogurt (2 cups)
  • Eggs (4)
  • Feta cheese (1/4 cup)

Others:

  • Quinoa (2 cups cooked)
  • Garlic cloves (7)
  • Fresh dill
  • Fresh ginger
  • Smoked paprika
  • Thyme
  • Canned white beans


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