These delicious high protein meals are made from healthy whole food protein sources! My guide has you covered with ideas for breakfast, lunch, dinner, and snacks.
You might think that “high protein” meals have to be plain chicken breast or protein shakes. But I couldn’t disagree more: my go-to high protein meals are things like silky masoor dal with warming spices, a shrimp Caesar salad that comes together faster than takeout, and the baked chicken meatballs that my kids request by name.
After reviewing the hundreds of recipes on this website, I’ve found my top go-to recipes for high protein meals that will fuel your day that my entire family loves: including breakfast, lunch, dinner, and snacks. I’ve also included some information from the Mayo Clinic that may change the way you think about protein!
What Is a High Protein Meal?
The Mayo Clinic recommends to consume 15–30 grams of protein at each meal. Interestingly, more is not better. Studies show eating more than 40 grams in one sitting is no more beneficial than consuming 15-30 grams in a meal. So, there’s no benefit in eating more protein than you need!
What Are the Healthiest Protein Sources?
The Mayo Clinic, the best ways to get protein are eating whole foods (not protein powder or supplements), like the following:
- Fish or seafood
- Lean meats, such as skinless, white-meat chicken or turkey
- Egg whites
- Low-fat dairy
- Plant based protein like soy, nuts, seeds, beans and lentils
How Much Protein Do You Actually Need?
This article from the Mayo Clinic says you need 60 grams per day for an average adult. Once you’re 40 to 50 years old, you can start to lose muscle mass as you age, so you can target 70 to 90 grams.
The article also states that most Americans meet or exceed their protein needs. So it’s actually likely you’re already consuming enough protein, even if you’re not explicitly tracking it!
My Top High Protein Meals
Here are my top high protein meals, including vegetarian, vegan, and gluten-free dinner ideas. (You can find more meatless ideas in my vegetarian high protein meals.)
High Protein Dinner Ideas
Dinner is one of the easiest places to hit your protein goals: chicken, salmon and shrimp are simple to cook and high in protein. My masoor dal and red lentil soup are also great options for plant-based. Here are my 30 favorite dinners:
High Protein Meatballs
This juicy chicken meatballs recipe makes a deliciously healthy comfort food meal, served up in a tangy marinara sauce. It’s a hearty meal everyone will love!
Chicken: 28 g protein per serving
Vegan: 15 g protein per serving
Baked Salmon
This oven baked salmon recipe perfectly seasoned, bursting with flavor, and ready in just 20 minutes! It’s ideal for busy weeknights or a quick meal to impress.
37 g protein per serving
Enchilada Casserole
Our enchilada casserole recipe combines layers of tortillas, beans, cheese, and zesty sauce for an easy dinner idea! It’s faster than traditional enchiladas and makes a versatile easy meal with minimal effort—and you can make it with chicken or vegetarian.
26 g protein per piece vegetarian
41 g protein per piece chicken
Easy Mediterranean Shrimp
This easy Mediterranean shrimp recipe comes together in minutes in one skillet with garlic, feta, lemon and fresh dill. It’s a flavorful dinner that fits perfectly into a Mediterranean diet lifestyle!
37 g protein per serving
Easy Rice Bowl
This easy rice bowl comes together in a flash! This fast dinner stars black beans and veggies with zingy cilantro lime ranch sauce.
20 g protein per serving
Masoor Dal (Indian Red Lentils)
Masoor dal is a spiced Indian lentil dish that’s equal parts flavorful and cozy! This high protein meal is fully plant based and vegan; serve with rice for a tasty meal.
29 g protein per serving
Tofu Stir Fry
This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It’s got the best stir fry sauce, and you can use any veggies.
19 g protein per serving (with ½ cup white rice)
Mediterranean Chicken
This Mediterranean chicken recipe stars tender chicken breasts baked with cherry tomatoes, olives, capers, lemon, and feta for a healthy one-pan dinner. Cooked in just 30 minutes!
41 g per serving
Perfect Sauteed Shrimp
This sauteed shrimp recipe comes out juicy and seasoned to perfection in less than 10 minutes! Here are the secrets to how to saute shrimp.
34 g protein per serving
Pecan Crusted Salmon
This pecan crusted salmon is fast and easy, with a deliciously crunchy topping! Make it to impress on weeknights or for dinner guests.
27 g protein per serving
Crockpot Shredded Chicken (Slow Cooker)
This easy slow cooker crockpot shredded chicken recipe is the ultimate meal prep staple! You’ll love this simple method that makes juicy, well-seasoned chicken for healthy weeknight meals like tacos, salads, sandwiches, and more. We’ve made it more times than we can count!
35 g protein per serving
Easy Black Bean Tacos
This delicious black bean tacos recipe takes just 15 minutes, a fast and easy dinner idea that pleases everyone! Customize your toppings for loads of variations. Works for gluten-free, vegan, dairy-free, and vegetarian diets.
22 g for 2 tacos
Shrimp and Orzo
This creamy shrimp and orzo recipe is a simple and tasty one pot meal! Juicy shrimp, tender orzo, salty feta and bright lemon come together into a satisfying dinner everyone will love.
37 g protein per serving
Simple Red Lentil Soup
This simple red lentil soup recipe is bursting with flavor! It’s hearty and cozy, flavored with aromatic vegetables and lemon.
23 g protein per serving
Mediterranean Rice Bowl
This Mediterranean rice bowl is ready in just 30 minutes, packed with colorful vegetables and bright flavors! With fluffy turmeric rice, seasoned chickpeas, and creamy tzatziki: it’s a weeknight dinner homerun.
21 g protein per serving
Spinach Stuffed Salmon
This stuffed salmon recipe is a simple weeknight dinner ready in 30 minutes that’s impressive every single time! Flaky, pan-seared salmon pockets are filled with a creamy, savory spinach artichoke filling.
41 g protein per serving
Spicy Tuna Rice Bowl
This tuna rice bowl recipe is an easy dinner idea that’s ready in 20 minutes! A mashup of savory tuna, fresh cucumber, and spicy mayo makes a satisfying weeknight dinner that’s budget-friendly and high protein. Less than $5 per serving!
22 g per serving
Chicken and Rice Soup
This chicken and rice soup recipe is a cozy, easy soup everyone will love! It’s our family favorite, with tender shredded chicken and fluffy rice that swim in a savory broth infused with smoky paprika.
36 g protein per serving
Soba Noodle Bowl
This soba noodle bowl is a quick and easy dinner recipe, perfect for weeknights! It’s a filling vegetarian meal full of healthy veggies.
20 g protein per serving
Baked Tilapia with Lemon
This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for an impressive yet easy dinner. This recipe has become a fan-favorite with many 5 star reviews!
39 g protein per serving
Greek Chicken Bowls
These Greek chicken bowls are a 30-minute weeknight dinner packed with turmeric rice, seasoned chicken, crunchy veggies, and creamy tzatziki. Fresh, healthy, and totally satisfying!
44 g protein per serving
Seared Tuna Steak
This perfectly seared tuna steak is ideal as an easy weeknight dinner: it’s one of my favorite protein-packed seafood recipes! Here are my expert tips for cooking this tasty fish and top ideas for ways to serve it.
26 g protein per serving
Shrimp Stir Fry
This shrimp stir fry is a go-to fast and healthy dinner! Use any veggies you like with this flavor-packed stir fry sauce.
30 g protein per serving (with ½ cup white rice)
One-Pot Chicken and Rice
This one pot chicken and rice is the perfect easy dinner that’s bursting with flavor! Tender chicken thighs and fluffy rice simmer in a cozy broth, with a burst of freshness from the zesty parsley and lemon gremolata topping.
49 g protein per serving
Coconut Lentil Curry
This coconut lentil curry is a fast and easy dinner idea that’s both healthy and full of flavor. It’s perfect for weeknight meals! Over the years, it’s become a fan favorite recipe that’s highly-rated by readers.
24 g protein per serving (served with ½ cup rice)
Old Bay Shrimp
Hold onto your hats—here’s quite possibly one of the fastest easy shrimp recipes around! This Old Bay shrimp takes less than 10 minutes and results in juicy, perfectly seasoned shrimp. Add rice or pasta for a quick meal!
22 g protein per serving
Chicken Paillard
It’s surprisingly simple to make chicken paillard that tastes like it’s straight out of a French bistro! It comes out tender and bathed in a tangy pan sauce—a perfect dish for easy weeknight dinners or impressing friends. Everyone always wants seconds!
31 g protein per serving
Shrimp Caesar Salad
This shrimp Caesar salad is our answer to, “What’s for dinner?” The shrimp cook in just 5 minutes and come out seasoned and juicy, making this a fast and easy high protein dinner dinner idea for weeknights or a simple lunch. Try it with our homemade Caesar dressing, or use purchased in a pinch!
30 g protein per serving
Tofu Fried Rice
This tofu fried rice recipe is bursting with flavor! Tender tofu takes center stage with fluffy rice, colorful veggies, and a savory sauce in this hearty vegan dinner.
18 g protein per serving
Chimichurri Salmon
This chimichurri salmon pairs moist flaky salmon with the tangy, garlicky punch of this herby sauce—these flavors were made for each other! It's so quick and easy to make broiled, or you can try it baked or grilled.
25 g protein per serving
High Protein Breakfast Ideas
Breakfast is simple to make high-protein when you have yogurt or cottage cheese. Yogurt bowls and cottage cheese pancakes are two of my favorites here, as well as my smoked salmon toast. Here are my top 10 high protein breakfast recipes for mornings, or see my full guide to High Protein Breakfast Ideas.
Yogurt Bowls
Need a quick and healthy high protein breakfast or snack idea? This satisfying yogurt bowl is packed with protein, fiber, and flavor—and easy to customize with your favorite toppings. It’s especially fun to make a DIY yogurt bowl bar as a low-stress way to serve guests!
31 g protein per serving
Easy Breakfast Burrito
This genius breakfast burrito recipe is irresistibly satisfying and so easy to whip up! It’s got massive savory flavor and a good amount of protein to boot.
25 g protein per serving
Cottage Cheese Breakfast Bowls
These cottage cheese breakfast bowls are a healthy and easy breakfast! Top them with berries or apple, cinnamon and a hint of honey.
20 g protein per serving
Cottage Cheese Pancakes
Want a protein-packed, fluffy pancake recipe? This cottage cheese pancakes recipe is a deliciously healthy twist on the breakfast classic, perfect for satisfying your morning cravings.
14 g protein for 2 pancakes
Smoked Salmon Toast
Smoked salmon toast is ideal for brunch, easy lunch, or as a party appetizer! This simple idea is a study in contrasts of flavor and texture.
20 g protein per serving
Ricotta Pancakes
This ricotta pancakes recipe is light and fluffy: perfect for weekend breakfasts! Adding cheese makes the best texture for pancakes.
20 g protein for 2 pancakes
Smoked Salmon Omelette
This smoked salmon omelette recipe makes a special breakfast or brunch! Bursting with flavor, it takes minutes to make.
20 g protein per serving
Easy Smoothie Bowl
Here’s how to make a smoothie bowl! These tips and tricks make it easy to whip up this tasty breakfast or snack homemade.
16 g protein per serving
Quick Breakfast Sandwich
This 5 minute breakfast sandwich recipe makes mornings easy! Fluffy, cheesy eggs pair perfectly with a slather of smoky mayo.
23 g protein per serving
Cottage Cheese Toast
Need a 5 minute high protein breakfast or lunch? Cottage cheese on toast is an easy lunch idea or snack using this high protein cheese!
14.5 g protein per serving
High Protein Snack and Lunch Ideas
Lunch can be hard to plan especially at an office, but Mediterranean tuna salad and smoked salmon salad are two of my favorite ideas that go big on protein and are easy to transport. Here are my top 10 high protein snack and lunch recipes, or see my High Protein Lunch Recipes for more ideas.
Mediterranean Tuna Salad
This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!
35 g protein per serving
Yogurt Parfaits
Here’s a deliciously easy snack or side idea: the Yogurt Parfait! This layered cup looks fancy but takes minutes to make.
10 g protein per serving
Texas Caviar (Cowboy Caviar)
This Texas caviar (aka Cowboy caviar) will have everyone crowded around the bowl! It’s full of big, zesty flavor and perfect for parties.
13 g protein per serving
Salmon Salad Sandwich
A salmon salad sandwich is a quick and easy lunch idea! Creamy and savory, it’s a tasty spin on the classic tuna.
25 g protein per serving
Peanut Butter Dip
Wow, do people love this! This peanut butter dip is just 4 ingredients and tastes like frosting! Perfect for apples, pretzels or fruit.
7 g protein per serving
Tuna Cakes
This tuna patties recipe makes a crowd-pleasing easy dinner! The tuna cakes are tender on the inside with a golden crisp exterior.
30 g protein for 2 cakes
Easy Lentil Salad
This lentil salad recipe is everyone’s favorite: bursting with flavor and texture contrasts! It’s the perfect side dish or lunch idea.
13 g protein per serving
Smoked Salmon Salad
This smoked salmon salad is the ideal quick dinner: no cooking involved! It’s fresh, healthy, and full of big flavor.
37 g protein per serving
Energy Balls (Peanut Butter Brownie!)
This no bake peanut butter energy balls recipe tastes like healthy brownie bites! It’s an easy naturally sweet treat made with dates. Adding protein powder is optional, but adds a bit of protein and sweetness. Our family gobbles these up!
3 g protein per serving
Homemade Protein Bars
These homemade protein bars are a family and fan favorite! They’re full of big peanut butter and chocolate flavor, using your favorite protein powder and a few extra ingredients. It’s a plant-based treat you can feel good about.
13 g protein per serving
Frequently Asked Questions
My one pot chicken and rice has 49 grams per serving. Greek chicken bowls have 44 grams, and my spinach stuffed salmon, Mediterranean chicken, and chicken enchilada casserole all are 41 grams per serving. Remember that per the guidance from Mayo Clinic above, you only need 15 to 30 grams per sitting so it’s not about having the highest protein but consistently consuming high protein meals.
This could look like yogurt bowls for breakfast (31 grams), Mediterranean tuna salad for lunch (35 grams), and shrimp and orzo for dinner (37 grams).
Some high protein animal sources are chicken breast, turkey, tuna, salmon, and shrimp. Plant based food the highest are tofu, tempeh, lentils, and edamame. For dairy, Greek yogurt and cottage cheese are very high in protein per serving.
My sauteed shrimp or Old Bay shrimp are very high protein and take less than 10 minutes.
Most of them will last 3 to 4 days refrigerated. Cooked chicken, cooked beans and lentils, and cooked whole grains are the best bets here. Fish is best eaten within a few days, but tuna cakes save very well too.
More High Protein Meals
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