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Protein is important to include on your plate, but it can be tricky to make sure you’re getting enough of it. These quick high-protein meals have you covered, providing tasty options for lunches and dinners that will leave you satisfied.
Before we get into the tasty high-protein recipes though, let’s backtrack a bit and discuss what exactly protein is—and what it does for our bodies. First, protein is one of three macronutrients (along with fat and carbs) that our bodies need in sizable amounts. Why? Protein serves as a building block in our bodies, meaning it helps the cells in our bodies grow and repair. This is important for all of us, but it’s especially vital for people who exercise, since working out leads to tiny muscle tears—and protein helps muscles repair those tears so they can grow back stronger. Eating protein also helps us feel full and satisfied throughout the day.
You’re probably most familiar with animal products, like poultry, beef, and eggs, as protein sources. While the nutrient is most abundant in those kinds of foods, it’s also readily available in plenty of plant-based ingredients well, so it’s possible to find foods high in protein for all types of eaters.
As for how much protein to eat in a day? Well, that number varies based on things like age, sex, overall calories consumed, and activity level, as SELF reported previously. But a decent baseline for the recommended daily allowance is 0.8 grams of protein per kilogram of body weight. (For a 150-pound person, for instance, that’s around 54 grams of protein a day.)
Despite the fact that it’s definitely tempting to knock out all of these protein demands with a single, protein-rich meal, experts say it’s best to have some protein throughout the day rather than in one sitting. (Keeping snacks high in protein at the ready is a great way to make this a reality, as is brushing up on some high-protein breakfast options.) The main reason for doing this is that eating high protein foods with each meal helps keep your energy levels consistent, so you’re less likely to run into a 3 p.m. slump or feel tired right after you wake up. Plus, including a variety of protein-rich ingredients in your diet means you’ll also be getting other important vitamins and nutrients—like fatty acids from seafood or fiber from beans—at the same time, SELF has reported.
So now that we’ve established the importance of protein, let’s get to the fun part: delicious dinners and lunches that are full of that macronutrient. These 38 high-protein meals encompass a range of lunch and dinner ideas for every kind of craving, schedule, and eating habits. You’ll find options for vegans and vegetarians that don’t leave you wanting, meaty meals that can be prepared entirely in one pan, and fresh and flavorful salads for the days when it’s too hot to turn on the oven. Whether you’re trying to eat a high-protein diet to meet your fitness goals or just want to feel your best each day, these ideas have you covered.
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Lindsay Cotter via Cotter Crunch1 Spicy Shrimp Spinach Caesar Salad from Cotter Crunch
The protein in this salad comes from crispy baked shrimp, a luxurious Caesar dressing egg yolk and anchovy paste, and a sprinkle of Parmesan cheese for good measure.
Get the recipe here.
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LaKita Anderson via Simply LaKita2 Cheesy Chicken Enchilada Pasta from Simply LaKita
Who knew two perfect foods (enchiladas and pasta) could come together to make something even better? It’s creamy. It’s cheesy. It’s full of protein.
Get the recipe here.
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Karina Carrel via Cafe Delites3 Easy Salmon Piccata from Cafe Delites
If you already love chicken piccata—the briny, lemony, caper-packed Italian favorite—you’ll be obsessed with this speedy salmon version, which comes together entirely in one pan and is perfect for weeknight dinners.
Get the recipe here.
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Andrew Purcell, Carrie Purcell4 Spinach and Tomato Pasta With Poached Egg from SELF
You haven’t lived until you’ve topped your pasta with a poached egg. As the yolk breaks, it coats the pasta in another creamy, umami packed sauce. This recipe also uses nutritional yeast—one of many great vegan examples of protein—to add cheesiness and plant-based protein.
Get the recipe here.
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Andrew Purcell; Carrie Purcell5 Sheet Pan Tofu With Vegetables Crispy Chickpeas from SELF
This recipe uses a bunch of plant-based sources of protein like tofu, chickpeas, and nutritional yeast to ensure a satisfying, yet totally vegetarian, dish.
Get the recipe here.
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Erin Clarke via Well Plated6 Apple Cider Chicken Skillet from Well Plated
Apples and chicken are the sweet and savory combo you didn’t know you needed. This meal is great all by itself, but we also like it served alongside a whole grain like brown rice for a side dish.
Get the recipe here.
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Erin Clarke via Well Plated7 Avocado Couscous Grapefruit Salad from Well Plated
This refreshing grain bowl makes a great dinner or lunch option. Other than the couscous (which you can prep ahead of time), it requires zero cooking.
Get the recipe here.
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Andrew Purcell; Carrie Purcell8 Warm Spiced Chickpea and Broccoli Wrap from SELF
This wrap gets a decent dose of protein and a ton of flavor from nutritional yeast, chickpeas, and goat cheese. Oh, did we mention that it’s also vegetarian?
Get the recipe here.
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Sarah Bond via Live Eat Learn9 Taco Soup from Live Eat Learn
This superfast soup is filled with tofu, so it’s high in protein and vegetarian. The serving size is relatively small, so if you want a more substantial meal, you can either increase the portion, add extra garnishes, or serve it with a healthy vegetable side.
Get the recipe here.
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Andrew Purcell; Carrie Purcell10 Tilapia in Parchment With Tomato and Broccoli Over Rice from SELF
Cooking fish in parchment paper is foolproof way to quickly get dinner on the table that uses practically no tools and requires minimal clean-up. This dinner will be ready in just under 20 minutes.
Get the recipe here.
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Andrew Purcell, Carrie Purcell11 Shrimp Tacos With Mango, Basil, Corn, and Feta from SELF
Because shrimp takes just a couple minutes to cook, these crunchy and sweet tacos are easy to throw together any night of the week and can be yours in less time than ordering delivery.
Get the recipe here.
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Andrew Purcell; Carrie Purcell12 Sheet Pan Chicken Drumsticks With Warm Farro and Apple Salad from SELF
If you’ve never had a warm salad before, this kale- and apple-packed version with avocado and chicken will surely get you hooked.
Get the recipe here.
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Layla Atik via Gimme Delicious13 15-Minute Chicken and Veggie Stir-Fry from Gimme Delicious
This chicken and veggie stir-fry goes great with rice, quinoa, farro, or any other grain. Toss it over spaghetti if you’re really feeling fancy.
Get the recipe here.
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Andrew Purcell; Carrie Purcell14 Pea and Farro Stir-Fry from SELF
When you’ve noticed that your meal prepped batch of farro is starting to get a bit dry, revive it by sautéing it with eggs and frozen peas—a reimagined take on fried rice.
Get the recipe here.
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Andrew Purcell; Carrie Purcell15 Kale and Sweet Potato Parmesan Quesadilla from SELF
Thanks to whole wheat tortillas and a healthy dose of Parmesan, this veggie-packed quesadilla has a bunch of protein and is great for a snack or a meal.
Get the recipe here.
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Lindsay Ostrom via Pinch of Yum16 Creamy Miso-Peanut Chicken Lettuce Wraps from Pinch of Yum
The miso-peanut sauce is the flavor star of these creamy, savory lettuce wraps as well as being a surprising source of protein. Sliced grapes add an extra sweet crunch to the mix.
Get the recipe here.
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Beth Moncel via Budget Bytes17 Turkey Taco Skillet from Budget Bytes
Stuff this versatile turkey-corn-bean concoction into a tortilla to make a burrito, or scoop it over a bed of lettuce for taco salad. It can also be used to make some pretty great nachos.
Get the recipe here.
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Andrew Purcell; Carrie Purcell18 Sheet Pan Salmon With Kale and Farro from SELF
As long as you have farro (or any whole grain) prepped ahead of time, this sheet pan dinner comes together in less than 15 minutes.
Get the recipe here.
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Dana and John Shultz via Minimalist Baker19 Spicy Red Lentil Curry from Minimalist Baker
Lentils are a vegan protein source in all kinds of nourishing meals, including this vibrant and warming stew recipe. Quick-pickled red onions add some freshness and acidity to balance all the savory and rich flavors at play.
Get the recipe here.
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Karina Carrel via Cafe Delites20 Slow-Cooked Balsamic Pot Roast from Cafe Delites
Make a big batch of this stew and freeze your extra, so you always have a nutrient-packed meal to bump up your protein intake.
Get the recipe here.
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Lindsay Cotter via Cotter Crunch21 Cumin Roasted Chickpea Chicken Bowls from Cotter Crunch
This one-pan chicken and chickpea bowl combines notes of savory (cumin) and sweet (honey) just perfectly. Plus, it’s really easy to make.
Get the recipe here.
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Lindsay Ostrom via Pinch of Yum22 Spicy Turkey Burritos from Pinch of Yum
The best part about these burritos? You can prep a bunch and freeze them, so that you always have a delicious burrito ready to heat up and eat.
Get the recipe here.
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Andrew Purcell; Carrie Purcell23 Sheet Pan Chicken Breast With Potatoes and Garlicky Mustard Greens from SELF
Looking to level up your standard meat and potatoes? This recipe does just that with a side of slightly spicy, garlicky greens. It’s the perfect staple for a busy weeknight.
Get the recipe here.
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Becca Pusey via Amuse Your Bouche24 Vegetarian Chili Mac from Amuse Your Bouche
Both the cheese and the beans in this chili-mac recipe deliver the protein and plenty of flavor. Not to mention, the whole thing is ready in just 30 minutes.
Get the recipe here.
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LaKita Anderson via Simply LaKita25 Chicken Alfredo Biscuit Pizza from Simply LaKita
This unique pizza is made with biscuit dough for a flakier-than-normal crust and topped with chicken, cheese, Alfredo sauce, and spinach. All it needs is 15 to 20 minutes in the oven and you’ve got yourself a meal.
Get the recipe here.
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Michelle Blackwood via Healthier Steps26 Vegan Lentil Stew from Healthier Steps
This lentil stew is full of protein and flavor, without containing any meat or dairy. It’s a vegan meal that non-vegans will want to make over and over again, too.
Get the recipe here.
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Beth Moncel via Budget Bytes27 Mediterranean Hummus Bowls from Budget Bytes
Bowls are often the easiest dinner options because they usually just involve throwing a bunch of things you have on hand into a dish. To up the protein content of this one even more, add chicken on top.
Get the recipe here.
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Meiko Drew via Meiko and the Dish28 Farro and Salmon Fried Rice from Meiko and the Dish
This dish is a great one to throw together when you already have leftover cooked salmon and farro on hand. No farro? Feel free to substitute another pre-made or quick-cooking grain that you do have.
Get the recipe here.
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Namiko Chen via Just One Cookbook29 Japanese Chicken Curry from Just One Cookbook
This is one of those dishes that’s perfect for meal prep because it actually tastes better the day after cooking, when the flavors have had a chance to meld together and deepen even more.
Get the recipe here.
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Shanika via Orchids and Sweet Tea30 Spiced Chickpea Stuffed Sweet Potatoes from Orchids and Sweet Tea
This chickpea and sweet potato dinner idea is one that also happens to work surprisingly well as a high-protein breakfast—especially when topped with a poached or fried egg.
Get the recipe here.
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Adrianna Adarme via A Cozy Kitchen31 Pork Katsu from A Cozy Kitchen
This dish gets a bunch of protein from pork as well as the cheesy ingredients used in the mac and cheese. Pair with a fresh salad like the one featured above to balance all the rich flavors.
Get the recipe here.
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Monique Volz via Ambitious Kitchen32 Grilled Chicken Caesar Salad Sandwich from Ambitious Kitchen
This recipe begs the question, if the flavors of Caesar salad are so good, why should they be limited to salad form alone?
Get the recipe here.
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Kathryn Pauline via Cardamom and Tea33 White Bean Salad with Za’atar Labneh Balls from Cardamom and Tea
Almost every aspect of this salad is rich in protein, from the flavorful marinated white beans to the creamy, za’atar-coated labneh balls—a sort of tangy, yogurt-like sister to mozzarella balls.
Get the recipe here.
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Krysten and Marrekus via Cooks with Soul34 Chicken and Wild Rice Mushroom Casserole from Cooks With Soul
This dish would be protein-packed even if it used white rice because of the amount of chicken and cheese in it. But the use of wild rice bumps up that protein content just a little bit more.
Get the recipe here.
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Lisa Lin via Healthy Nibbles and Bits35 Vegan Mapo Tofu from Healthy Nibbles and Bits
Mapo tofu is a dish from the Sichuan province of China and traditionally includes the use of ground meat like pork alongside jiggly, silken tofu. This recipe skips the meat but uses a bit of black bean paste to add back both protein and umami.
Get the recipe here.
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Eric Jones via Dude That Cookz36 Caprese Chicken With Walnut Pesto from Dude That Cookz
This cheesy chicken recipe is actually perfect for barbecue season. Prep the walnut pesto while the meat cooks and add the cheese to let it melt just as it’s finishing up.
Get the recipe here.
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Stephanie Le via I Am a Food Blog37 Wonton Soup from I Am a Food Blog
While making wontons is a labor of love, these pockets of joy and flavor are easy to prep in advance and freeze for later. Store them in an airtight container and pop into broth for a quick and nourishing wonton soup whenever the feeling strikes.
Get the recipe here.
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ChihYu Smith via I Heart Umami38 Panko Baked Cod from I Heart Umami
Here’s another one-pan, high-protein fish dinner that just couldn’t be easier. Serve it alongside a grilled veggie and rice or another starch of your choosing.
Get the recipe here.
