Many adults aim to incorporate protein-packed meals into their daily diet, recognizing the numerous benefits of consuming more protein than the minimum recommended intake. This article provides a collection of recipes that deliver at least 30 grams of protein per serving, combining protein sources with a variety of vegetables for balanced and satisfying meals.
High-Protein Meal Ideas
Chicken and Veggie Dishes
Sheet Pan Chicken Thighs and Veggies: Ana's sheet pan dinner features chicken thighs and an assortment of vegetables, roasted in the oven until tender and crispy. This method ensures that all components are cooked to perfection simultaneously.
Sheet Pan Chicken Shawarma: This recipe combines chicken marinated in warm spices (cumin, turmeric, coriander, paprika, and olive oil) with cauliflower rice and roasted vegetables. This sheet pan method offers an easy way to enjoy the flavors of shawarma as a main dish.
Maple-Mustard Sheet Pan Dinner: Molly's maple-mustard sauce elevates this sheet pan dinner, creating a balance of sweet and savory flavors.
Pork and Veggie Dishes
Crock Pot Pork Dinner: A favorite for cold winter months or when a no-fuss, high-protein recipe is needed. This crock pot pork dinner is a convenient option that cooks all day.
Read also: Healthy food access with Highmark Wholecare explained.
Pulled Pork Rice Bowls: Tender pulled pork is served over cooked rice with a tangy slaw, pickles, and BBQ sauce, creating a picnic-in-a-bowl experience that can be enjoyed year-round.
Beef and Veggie Dishes
Beef Stroganoff: A simplified twist on the traditional recipe, reminiscent of childhood favorites.
Meat-and-Potatoes Casserole: This classic casserole provides protein and veggies in every serving.
Crockpot Pot Roast: Beef chuck roast and veggies are combined in this savory crockpot recipe, finished with a homemade gravy made from the crockpot liquid.
Cheeseburger Soup: A slow cooker recipe that captures the essence of cheeseburgers in a comforting, protein- and veggie-filled soup.
Read also: Healthy Eating on the Run
Beef and Bean Chili: Jessie's beef and bean chili is a go-to recipe, offering bright and warming flavors perfect for football parties or cozy dinners.
Fish and Seafood Dishes
Salmon Bowls: One of Jessie's favorite weeknight dinners, featuring fish or seafood.
Sheet Pan Salmon: A fast, balanced, and delicious option for when time is short and dinner ideas are scarce.
One-Skillet Pad Thai-Inspired Recipe: Loaded with veggies and full of flavor, this recipe uses broccoli slaw, cabbage, and carrots in place of noodles.
Vegetarian Dishes
Zucchini Lasagna: Molly's zucchini lasagna is a great way to use an abundance of zucchini at the end of the growing season.
Read also: Mobile Dining Revolution
Stuffed Peppers: Ana's family enjoys this comfort classic, with kids getting the nutrients they need in personal stuffed peppers.
Lentil Loaf: A hearty vegetarian lentil loaf offering plenty of plant-based protein.
Lentil Soup: A protein-rich soup for your vegetarian dinner table.
Pasta e Fagioli: A tomato-rich meal of pinto beans, veggies, and kidney beans.
Black Bean Burgers: Rich in wholesome protein and healthy fiber.
Quinoa Salad: Protein-rich quinoa seeds meet vitamin-packed kale and edamame beans.
Grilled Tofu: A protein-packed alternative to grilled meats.
Greek Yogurt Bowl: A quick and satisfying high-protein breakfast.
Lentil Salad: Hearty brown lentils provide plant-based protein and fiber.
Other Protein-Packed Meals
Turkey Chili: Molly makes this high-protein and veggie-loaded chili in September for family get-togethers.
Egg Roll in a Bowl: This recipe is like eating the inside of delicious egg rolls, with plenty of veggies in shredded form.
Slow Cooker Peanut Chicken: Tender chicken, vegetables, spinach, and a homemade peanut sauce cook low and slow in this classic comfort dish.
One-Pan Zucchini Lasagna: When Molly’s garden is overrun with zucchini, this lasagna is a safe bet for a weeknight meal.
Mediterranean-Style Bowls: The winner of these bowls is the delicious make-ahead Greek chicken meatballs.
Stir-Fry Noodles: Molly’s kids happily eat up these stir-fry noodles any time they’re served.
Crockpot Beef Stew: Jessie enjoys the variety of root veggies, including potatoes, parsnips, and carrots, in this hearty and wholesome beef stew.
Chicken Salad: Molly loves this combination of sweet, savory, and tangy flavors and makes this chicken salad for her family often.
Mexican-Inspired Skillet Chilaquiles: Jess created a combination between Mexican-inspired enchiladas and skillet-cooked chilaquiles. The result is a one pan weeknight dinner that’s fast, high in protein, and features so many nutritious ingredients, including lean ground beef, veggies, black beans, and corn.
Vegetarian Protein Sources
Vegetarian protein sources include lentils, beans, chickpea meals, eggs, ricotta, tofu recipes, and parmesan cheese.
Vegetarian Recipes
- Lentil meatballs.
- Black bean burger patties.
- Quinoa with kale and edamame.
- Spanakopita (Greek spinach feta pie).
- Marinated tofu.
- Hummus, feta, and falafel bowl.
- Golden-brown fritters.
- Chickpea recipes.
- Chickpea flour recipes.
- Pasta e Fagioli.
- Moroccan lentil soup.
- Grilled tofu.
Vegetarian Breakfast Recipes
- Greek yogurt bowl with berries and granola.
- Strawberry banana smoothie with Greek yogurt and seeds.
- Green smoothie with lentils, apple, cucumber, spinach, and ginger.
- Savory breakfast bowl with sweet potatoes, zucchini, tomato avocado salad, and eggs.
- Avocado toast.
- Veggie frittata with mushrooms, spinach, and goat cheese.
Vegetarian Lunch Recipes
- Three-bean chili.
- Vegetarian taco soup.
- Mushroom and yellow split pea soup.
- Potato leek soup with silken tofu.
- Lentil salad with feta, tomato, cucumber, and bell pepper.
- Strawberry mozzarella salad with chickpeas.
- Edamame salad with quinoa, cabbage, carrots, and peanut dressing.
- Sushi salad bowl with edamame, cucumber, carrots, and avocado.
- Creamy chickpea salad.
- Crispy tofu wrap.
- Adobo tofu burrito bowl.
- Vegetarian quesadilla with pinto beans and avocado-lime crema.
- Baked tofu nuggets with lemon chive yogurt ranch sauce.
Vegetarian Dinner Recipes
- Lentil loaf.
- Lentil stew with mushrooms and root vegetables.
- Maple-turmeric baked tofu with sweet potatoes, kale, and farro.
- Maple mustard baked tempeh with grain bowls, salads, or wraps.
- Pesto pasta with roasted vegetables and chickpeas.
- Green pasta with silken tofu, spinach, and basil.
- Tahini pasta.
- Orzo with Brussels sprouts, chickpeas, walnuts, and feta.
- Peanut noodle bowl with green veggies.
- Miso sesame ramen bowl with asparagus, chard, and tofu.
- Peanut chickpea bowls with grains and sautéed greens.
- Sweet potato and black bean bowls with quinoa and avocado-lime dressing.
- Mediterranean bowl with falafel, farro, collard greens, and tzatziki.
- Tempeh burrito bowls with corn.
- Buffalo chickpea bowls with broccoli and quinoa.
Tips for Increasing Protein Intake
- Aim for 30 grams of protein per meal: This can be achieved by incorporating a variety of protein sources into each meal.
- Supplement with snacks: Add a snack with about 10 grams of protein between meals.
- Choose high-protein breakfast options: Breakfast meats, eggs, Greek yogurt, protein powder, and oats help increase protein intake.
- Combine protein-rich ingredients: Combine beef with plant-based protein sources like lentils for satisfying combinations.
Frequently Asked Questions
What are the best high-protein breakfast ideas?
Breakfast meats, eggs, Greek yogurt, protein powder, and oats can increase the protein in breakfast recipes. High-protein breakfast ideas should supply between 15 and 25 grams of protein per serving.
How can I get 100g of protein a day?
Plan three daily meals with about 30 grams of protein each and supplement with at least one daily snack that provides about 10 grams of protein.
What foods are high in protein for vegetarians?
Legumes, soy products, whole grains, dairy products, eggs, nuts and seeds, and meat alternatives are high in protein for vegetarians.
How to get 100g of protein a day vegetarian?
A sample day includes:
- Breakfast: Greek yogurt with hemp seeds and oats (25g)
- Snack: Hard-boiled eggs or a protein smoothie with soy milk and peanut butter (12-20g)
- Lunch: Lentil soup with whole-grain toast and hummus (25g)
- Snack: Roasted chickpeas or a handful of mixed nuts (5-7g)
- Dinner: Tofu stir-fry with quinoa and vegetables (25g)
How do I get protein if I'm a vegetarian?
Include a mix of plant-based protein sources, including soy (tofu, tempeh, edamame, soy milk), legumes (beans, lentils, peas, chickpeas), eggs and dairy (if you include them), whole grains (quinoa, bulgur, brown rice), and nuts, seeds, and nut butters.
Low-Carb High-Protein Vegetarian Recipes
Paneer Tikka Kebabs
These kebabs can be assembled quickly, and the garam masala, cumin, and chili powder add delicious, spicy interest.
Roasted Cabbage
Cabbage is roasted until it’s caramelized and charred.
Salad
This salad has texture, color, and protein.
Frittatas
Frittatas are a fridge clean-out recipe, loaded with spring veggies and finished off with creamy, tangy goat cheese.
Portobello Mushrooms
This is not at all like the rubbery, watery ‘shrooms of yore.
Avocado and Burrata
A mix of ripe avocado, tomatoes, fresh basil, and creamy burrata topped with flaky salt.
Spinach Shakshuka
This version leans on spinach and cream for a vibrant, fresh-tasting spin.
Turkish Eggs
A spicy Greek yogurt base topped with poached eggs.
Mediterranean-Inspired Salad
Crunchy chickpeas, creamy avocado, and crisp greens with a honey-tahini dressing.
Cauliflower Salad
Smoky and spicy cauliflower is reheated in the air fryer and tossed over other salad components.
Roasted Honeynut Squash
Stuffed with crunchy pecans, earth rosemary, and drizzled with hot honey.
Chili
A hearty chili to warm your bones on a cold day with various toppings.