40 High-Protein Meal Ideas

protein mealsmenu ideas
Written By Giacomo Melis

High-protein meals are one of the most effective ways to support muscle growth, improve recovery, and stay fuller for longer throughout the day. Whether your goal is fat loss, building lean muscle, or simply maintaining a healthy lifestyle, including quality protein sources in every meal can make a significant difference. This collection of 40 high-protein breakfasts, lunches, dinners, and snacks provides delicious, easy-to-prepare options with calorie and protein information included, making it simple to stay on track with your nutrition goals while enjoying a variety of satisfying meals.

Tray with chicken, broccoli, and carrots served as a healthy meal.

High-Protein Breakfasts:

High-protein oatmeal made with whey protein and fresh berries.

Protein Oatmeal with Whey & Berries

Calories: 450
Protein: 38g

Ingredients

  • 60g rolled oats

  • 1 scoop vanilla whey protein (30g)

  • 250ml skim milk

  • 75g mixed berries

  • 1 tbsp chia seeds

  • 1 tsp honey

Preparation

  1. Add oats and milk to a saucepan.

  2. Cook over medium heat for 4–5 minutes until thickened.

  3. Remove from heat and let cool for 1 minute.

  4. Stir in whey protein thoroughly.

  5. Top with berries and chia seeds.

  6. Drizzle honey on top and serve.

Macros

  • Protein: 38g

  • Carbs: 48g

  • Fat: 9g

  • Calories: 450

Greek yogurt protein bowl topped with fresh fruit for a healthy high-protein breakfast.

Greek Yogurt Protein Bowl

Calories: 400
Protein: 35g

Ingredients

  • 300g non-fat Greek yogurt

  • 1 scoop vanilla whey protein (30g)

  • 50g blueberries

  • 15g almonds, chopped

  • 10g honey

Macros

  • Protein: 35g

  • Carbs: 28g

  • Fat: 10g

Preparation

  1. Place Greek yogurt in a bowl.

  2. Mix whey protein into the yogurt until smooth.

  3. Add blueberries on top.

  4. Sprinkle chopped almonds over the bowl.

  5. Drizzle honey over everything and serve immediately.

Egg white and turkey omelette served as a healthy high-protein breakfast.

Egg White & Turkey Omelette

Calories: 350
Protein: 42g

Ingredients

  • 200ml egg whites

  • 2 whole eggs

  • 100g turkey breast slices

  • 50g spinach

  • 30g low-fat cheese

  • Cooking spray

Macros

  • Protein: 42g

  • Carbs: 4g

  • Fat: 14g

Preparation

  1. Spray a non-stick pan with cooking spray.

  2. Sauté spinach for 1–2 minutes.

  3. Add turkey slices and warm through.

  4. Whisk eggs and egg whites together.

  5. Pour into the pan.

  6. Cook until mostly set.

  7. Sprinkle cheese over half of the omelette.

  8. Fold and cook another minute before serving.

Stack of fluffy cottage cheese pancakes served as a high-protein breakfast.

Cottage Cheese Pancakes

Calories: 420
Protein: 36g

Ingredients

  • 150g cottage cheese

  • 2 eggs

  • 50g oats

  • 1 scoop vanilla protein powder

  • ½ tsp baking powder

  • Cooking spray

Macros

  • Protein: 36g

  • Carbs: 30g

  • Fat: 15g

Preparation

  1. Blend cottage cheese, eggs, oats, protein powder, and baking powder.

  2. Heat a non-stick pan.

  3. Spray lightly with cooking spray.

  4. Pour small circles of batter onto the pan.

  5. Cook 2–3 minutes per side.

  6. Serve with berries or sugar-free syrup.

Smoked salmon and egg bagel served as a high-protein breakfast or brunch.

Smoked Salmon & Egg Bagel

Calories: 500
Protein: 37g

Ingredients

  • 1 whole-grain bagel

  • 80g smoked salmon

  • 2 eggs

  • 30g light cream cheese

  • Handful of rocket leaves

Macros

  • Protein: 37g

  • Carbs: 42g

  • Fat: 18g

Preparation

  1. Toast the bagel.

  2. Spread cream cheese on both halves.

  3. Cook eggs to your preference.

  4. Layer salmon and rocket leaves onto the bagel.

  5. Add eggs and close the sandwich.

French toast served as a healthy protein-rich breakfast.

Protein French Toast

Calories: 430
Protein: 35g

Ingredients

  • 3 slices whole-grain bread

  • 2 eggs

  • 1 scoop vanilla protein powder

  • 100ml milk

  • Cinnamon

Macros

  • Protein: 35g

  • Carbs: 40g

  • Fat: 12g

Preparation

  1. Whisk eggs, protein powder, milk, and cinnamon.

  2. Dip bread into the mixture.

  3. Heat a non-stick pan.

  4. Cook bread 2–3 minutes per side until golden.

  5. Serve with berries.

Chicken breakfast burrito filled with protein-rich ingredients and served as a healthy breakfast.

Chicken Breakfast Burrito

Calories: 480
Protein: 40g

Ingredients

  • 1 large whole-wheat tortilla

  • 120g cooked chicken breast

  • 2 eggs

  • 30g reduced-fat cheese

  • 50g peppers

  • Salsa

Macros

  • Protein: 40g

  • Carbs: 35g

  • Fat: 16g

Preparation

  1. Dice cooked chicken.

  2. Cook peppers in a pan for 3 minutes.

  3. Scramble eggs.

  4. Warm tortilla.

  5. Fill with chicken, eggs, peppers, cheese, and salsa.

  6. Roll tightly and serve.

High-protein chia pudding topped with fresh berries and served as a healthy breakfast or snack.

High-Protein Chia Pudding

Calories: 350
Protein: 30g

Ingredients

  • 30g chia seeds

  • 1 scoop protein powder

  • 250ml unsweetened almond milk

  • 50g strawberries

Macros

  • Protein: 30g

  • Carbs: 15g

  • Fat: 12g

Preparation

  1. Mix chia seeds, protein powder, and almond milk.

  2. Stir thoroughly.

  3. Refrigerate overnight.

  4. Top with sliced strawberries before eating.

Steak and egg breakfast plate served as a high-protein and satisfying morning meal.

Steak & Egg Breakfast Plate

Calories: 550
Protein: 45g

Ingredients

  • 150g lean sirloin steak

  • 2 eggs

  • 150g potatoes

  • 1 tsp olive oil

Macros

  • Protein: 45g

  • Carbs: 30g

  • Fat: 22g

Preparation

  1. Dice potatoes and roast at 200°C for 25 minutes.

  2. Season steak with salt and pepper.

  3. Pan-sear steak 3–4 minutes per side.

  4. Cook eggs to your preference.

  5. Serve together.

Protein smoothie bowl topped with fresh fruit and served as a healthy high-protein breakfast.

Protein Smoothie Bowl

Calories: 420
Protein: 40g

Ingredients

  • 1 scoop whey protein

  • 200g Greek yogurt

  • 100g frozen berries

  • ½ banana

  • 10g peanut butter

Macros

  • Protein: 40g

  • Carbs: 30g

  • Fat: 10g

Preparation

  1. Blend yogurt, berries, banana, and whey until thick.

  2. Pour into a bowl.

  3. Swirl peanut butter on top.

  4. Add extra berries if desired.

High-Protein Lunches:

Chicken and rice power bowl with vegetables served as a healthy high-protein meal.

Chicken & Rice Power Bowl

Calories: 550
Protein: 50g

Ingredients

  • 150g grilled chicken breast

  • 150g cooked brown rice

  • 100g broccoli florets

  • 50g carrots, sliced

  • 1 tsp olive oil

  • Salt, pepper, garlic powder

Macros

  • Protein: 50g

  • Carbs: 45g

  • Fat: 12g

Preparation

  1. Season chicken with salt, pepper, and garlic powder.

  2. Grill or pan-cook for 6–7 minutes per side until fully cooked.

  3. Steam broccoli and carrots for 5–6 minutes.

  4. Place rice in a bowl.

  5. Slice chicken and arrange over rice.

  6. Add vegetables.

  7. Drizzle with olive oil and serve.

Tuna pasta salad with fresh vegetables served as a healthy high-protein meal.

Tuna Pasta Salad

Calories: 520
Protein: 42g

Ingredients

  • 150g cooked whole-wheat pasta

  • 1 can tuna in water (120g drained)

  • 100g cherry tomatoes

  • 50g cucumber

  • 30g light mayonnaise

  • 1 tbsp lemon juice

Macros

  • Protein: 42g

  • Carbs: 45g

  • Fat: 16g

Preparation

  1. Cook pasta according to package instructions and cool.

  2. Drain tuna thoroughly.

  3. Chop tomatoes and cucumber.

  4. Combine pasta, tuna, and vegetables in a large bowl.

  5. Mix mayonnaise and lemon juice together.

  6. Toss everything until evenly coated.

  7. Refrigerate for 20 minutes before serving if desired.

Bowl of high-protein turkey chili made with lean ground turkey and served as a healthy meal.

Turkey Chili

Calories: 500
Protein: 45g

Ingredients

  • 150g lean turkey mince

  • 200g canned chopped tomatoes

  • 100g kidney beans

  • 50g onion, diced

  • 1 garlic clove, minced

  • 1 tsp chili powder

  • 1 tsp paprika

Macros

  • Protein: 45g

  • Carbs: 35g

  • Fat: 12g

Preparation

  1. Cook onion and garlic in a non-stick pot for 2–3 minutes.

  2. Add turkey mince and cook until browned.

  3. Stir in spices.

  4. Add tomatoes and kidney beans.

  5. Simmer for 20–25 minutes.

  6. Taste and adjust seasoning before serving.

Beef burrito bowl with rice and fresh toppings served as a healthy high-protein meal.

Beef Burrito Bowl

Calories: 600
Protein: 48g

Ingredients

  • 150g lean beef mince (5% fat)

  • 150g cooked rice

  • 80g black beans

  • 50g sweetcorn

  • 50g salsa

  • 30g grated cheese

  • Lettuce

Macros

  • Protein: 48g

  • Carbs: 50g

  • Fat: 18g

Preparation

  1. Brown beef mince in a pan until fully cooked.

  2. Season with cumin, paprika, and garlic powder.

  3. Warm rice, beans, and sweetcorn.

  4. Layer rice in a bowl.

  5. Add beef, beans, corn, lettuce, salsa, and cheese.

  6. Serve immediately.

Grilled chicken Caesar wrap with crisp romaine lettuce served as a healthy high-protein meal.

Chicken Caesar Wrap

Calories: 500
Protein: 45g

Ingredients

  • 1 large whole-wheat wrap

  • 140g grilled chicken breast

  • 50g romaine lettuce

  • 20g grated parmesan

  • 25g light Caesar dressing

Macros

  • Protein: 45g

  • Carbs: 32g

  • Fat: 18g

Preparation

  1. Slice grilled chicken into strips.

  2. Toss lettuce with Caesar dressing.

  3. Lay wrap flat and add lettuce mixture.

  4. Top with chicken and parmesan.

  5. Roll tightly and slice in half.

Shrimp stir fry with fresh vegetables served as a healthy high-protein meal.

Shrimp Stir Fry

Calories: 450
Protein: 40g

Ingredients

  • 200g shrimp (peeled)

  • 250g mixed stir-fry vegetables

  • 1 tbsp soy sauce

  • 1 tsp sesame oil

  • 120g cooked rice

Macros

  • Protein: 40g

  • Carbs: 35g

  • Fat: 10g

Preparation

  1. Heat sesame oil in a wok or frying pan.

  2. Cook shrimp for 2–3 minutes.

  3. Remove shrimp and set aside.

  4. Stir-fry vegetables for 5 minutes.

  5. Return shrimp to the pan.

  6. Add soy sauce and toss well.

  7. Serve over rice.

Bowl of high-protein lentil soup made with wholesome ingredients and served as a healthy meal.

High-Protein Lentil Soup

Calories: 430
Protein: 32g

Ingredients

  • 150g cooked lentils

  • 100g cooked chicken breast, shredded

  • 300ml chicken stock

  • 50g carrots

  • 50g celery

  • 50g onion

Macros

  • Protein: 32g

  • Carbs: 35g

  • Fat: 7g

Preparation

  1. Cook onion, celery, and carrots for 5 minutes.

  2. Add stock and lentils.

  3. Simmer for 15 minutes.

  4. Stir in shredded chicken.

  5. Cook for another 5 minutes.

  6. Serve hot.

Salmon quinoa bowl with fresh vegetables served as a healthy high-protein meal.

Salmon Quinoa Bowl

Calories: 580
Protein: 44g

Ingredients

  • 150g salmon fillet

  • 150g cooked quinoa

  • 100g cucumber

  • 50g cherry tomatoes

  • 1 tsp olive oil

  • Lemon juice

Macros

  • Protein: 44g

  • Carbs: 38g

  • Fat: 24g

Preparation

  1. Bake salmon at 200°C for 12–15 minutes.

  2. Cook quinoa according to package instructions.

  3. Chop cucumber and tomatoes.

  4. Place quinoa in a bowl.

  5. Add vegetables and salmon.

  6. Drizzle with olive oil and lemon juice.

Turkey burger served with sweet potato fries as a healthy high-protein meal.

Turkey Burger & Sweet Potato Fries

Calories: 550
Protein: 42g

Ingredients

  • 150g lean turkey mince

  • 1 whole-grain burger bun

  • 200g sweet potato

  • 1 tsp olive oil

  • Lettuce and tomato slices

Macros

  • Protein: 42g

  • Carbs: 45g

  • Fat: 14g

Preparation

  1. Shape turkey mince into a burger patty.

  2. Bake sweet potato fries at 200°C for 25–30 minutes.

  3. Cook burger 5–6 minutes per side.

  4. Assemble bun with lettuce, tomato, and burger.

  5. Serve with fries.

Chicken fried rice with vegetables served as a healthy high-protein meal.

Chicken Fried Rice

Calories: 520
Protein: 46g

Ingredients

  • 150g chicken breast, diced

  • 150g cooked rice

  • 2 eggs

  • 100g mixed vegetables

  • 1 tbsp low-sodium soy sauce

Macros

  • Protein: 46g

  • Carbs: 42g

  • Fat: 12g

Preparation

  1. Cook chicken in a large pan until browned.

  2. Add mixed vegetables and cook for 3–4 minutes.

  3. Push ingredients to one side of the pan.

  4. Scramble eggs on the empty side.

  5. Add rice and soy sauce.

  6. Stir everything together for 2–3 minutes.

  7. Serve hot.

High-Protein Dinner:

Garlic chicken and roasted potatoes served as a healthy high-protein meal.

Garlic Chicken & Potatoes

Calories: 600
Protein: 50g

Ingredients

  • 180g chicken breast

  • 250g baby potatoes, halved

  • 1 tbsp olive oil

  • 3 garlic cloves, minced

  • 1 tsp paprika

  • Salt and pepper

  • Fresh parsley (optional)

Macros

  • Protein: 50g

  • Carbs: 42g

  • Fat: 18g

Preparation

  1. Preheat oven to 200°C.

  2. Toss potatoes with half the olive oil, paprika, salt, and pepper.

  3. Roast potatoes for 30–35 minutes.

  4. Season chicken with salt, pepper, and garlic.

  5. Heat remaining oil in a pan.

  6. Cook chicken 6–7 minutes per side until fully cooked.

  7. Serve chicken with roasted potatoes and parsley.

Lean beef meatballs served over pasta as a healthy high-protein meal.

Lean Beef Meatballs & Pasta

Calories: 650
Protein: 48g

Ingredients

  • 150g lean beef mince (5% fat)

  • 150g cooked whole-wheat pasta

  • 200g passata

  • 1 egg

  • 20g breadcrumbs

  • 1 garlic clove

  • Italian herbs

Macros

  • Protein: 48g

  • Carbs: 55g

  • Fat: 20g

Preparation

  1. Mix beef, egg, breadcrumbs, garlic, and herbs.

  2. Form into small meatballs.

  3. Bake at 200°C for 15–18 minutes.

  4. Heat passata in a saucepan.

  5. Add cooked meatballs to sauce.

  6. Serve over cooked pasta.

Baked salmon and roasted vegetables served as a healthy high-protein meal.

Baked Salmon & Vegetables

Calories: 550
Protein: 45g

Ingredients

  • 180g salmon fillet

  • 200g broccoli

  • 150g carrots

  • 1 tbsp olive oil

  • Lemon wedges

  • Salt and pepper

Macros

  • Protein: 45g

  • Carbs: 20g

  • Fat: 28g

Preparation

  1. Preheat oven to 200°C.

  2. Place salmon on a lined baking tray.

  3. Arrange vegetables around the salmon.

  4. Drizzle with olive oil.

  5. Season with salt and pepper.

  6. Bake for 15–18 minutes.

  7. Serve with fresh lemon.

Grilled chicken fajitas with peppers and onions served as a healthy high-protein meal.

Chicken Fajitas

Calories: 520
Protein: 48g

Ingredients

  • 170g chicken breast

  • 2 whole-wheat tortillas

  • 1 bell pepper, sliced

  • 1 onion, sliced

  • 1 tsp olive oil

  • 1 tsp fajita seasoning

Macros

  • Protein: 48g

  • Carbs: 40g

  • Fat: 12g

Preparation

  1. Slice chicken into strips.

  2. Heat oil in a pan.

  3. Cook chicken for 5–6 minutes.

  4. Add peppers and onions.

  5. Sprinkle fajita seasoning and cook another 5 minutes.

  6. Warm tortillas.

  7. Fill tortillas and serve.

Sliced pork tenderloin served with rice as a healthy high-protein meal.

Pork Tenderloin & Rice

Calories: 580
Protein: 46g

Ingredients

  • 180g pork tenderloin

  • 150g cooked rice

  • 100g green beans

  • 1 tsp olive oil

  • Garlic powder

  • Salt and pepper

Macros

  • Protein: 46g

  • Carbs: 40g

  • Fat: 18g

Preparation

  1. Season pork with garlic powder, salt, and pepper.

  2. Roast at 200°C for 20–25 minutes.

  3. Cook rice according to package directions.

  4. Steam green beans for 5–6 minutes.

  5. Slice pork and serve with rice and beans.

Sliced turkey meatloaf made with lean ground turkey and served as a healthy high-protein meal.

Turkey Meatloaf

Calories: 500
Protein: 44g

Ingredients

  • 180g lean turkey mince

  • 1 egg

  • 30g oats

  • 50g onion, diced

  • 100g mashed potatoes

  • Salt, pepper, and mixed herbs

Macros

  • Protein: 44g

  • Carbs: 30g

  • Fat: 14g

Preparation

  1. Preheat oven to 190°C.

  2. Mix turkey, egg, oats, onion, and seasonings.

  3. Shape into a loaf.

  4. Bake for 35–40 minutes.

  5. Prepare mashed potatoes.

  6. Slice meatloaf and serve.

Grilled steak served with sweet potato as a healthy high-protein meal.

Steak & Sweet Potato

Calories: 620
Protein: 50g

Ingredients

  • 180g lean sirloin steak

  • 250g sweet potato

  • 1 tsp olive oil

  • Mixed salad leaves

  • Salt and pepper

Macros

  • Protein: 50g

  • Carbs: 40g

  • Fat: 22g

Preparation

  1. Bake sweet potato at 200°C for 40 minutes.

  2. Season steak generously.

  3. Heat a pan until very hot.

  4. Cook steak 3–5 minutes per side depending on preference.

  5. Rest steak for 5 minutes.

  6. Serve with sweet potato and salad.

Chicken curry served with rice as a healthy high-protein meal.

Chicken Curry & Rice

Calories: 600
Protein: 47g

Ingredients

  • 170g chicken breast

  • 150g cooked basmati rice

  • 150ml light coconut milk

  • 1 onion, diced

  • 1 tbsp curry powder

  • 1 garlic clove

Macros

  • Protein: 47g

  • Carbs: 45g

  • Fat: 18g

Preparation

  1. Cook onion and garlic until softened.

  2. Add chicken and brown lightly.

  3. Stir in curry powder.

  4. Pour in coconut milk.

  5. Simmer for 15–20 minutes.

  6. Serve over rice.

Shrimp tacos with fresh toppings served as a healthy high-protein meal.

Shrimp Tacos

Calories: 520
Protein: 40g

Ingredients

  • 200g shrimp

  • 3 small corn tortillas

  • 100g shredded cabbage

  • 50g Greek yogurt

  • Lime juice

  • 1 tsp paprika

Macros

  • Protein: 40g

  • Carbs: 35g

  • Fat: 16g

Preparation

  1. Season shrimp with paprika.

  2. Cook shrimp 2–3 minutes per side.

  3. Mix yogurt and lime juice to make a sauce.

  4. Warm tortillas.

  5. Fill with cabbage and shrimp.

  6. Drizzle yogurt sauce over the tacos.

Creamy high-protein mac and cheese served as a healthy and satisfying meal.

Protein Mac & Cheese

Calories: 580
Protein: 42g

Ingredients

  • 150g cooked high-protein pasta

  • 150g cottage cheese

  • 30g reduced-fat cheddar cheese

  • 100ml milk

  • 100g cooked chicken breast, diced

  • Black pepper

Macros

  • Protein: 42g

  • Carbs: 45g

  • Fat: 16g

Preparation

  1. Blend cottage cheese and milk until smooth.

  2. Heat gently in a saucepan.

  3. Stir in cheddar cheese until melted.

  4. Add cooked pasta and chicken.

  5. Mix thoroughly.

  6. Season with black pepper and serve.

High-Protein Snacks:

Bowl of Greek yogurt drizzled with honey and served as a healthy high-protein snack.

Greek Yogurt & Honey

Calories: 200
Protein: 20g

Ingredients

  • 200g non-fat Greek yogurt

  • 10g honey

  • Cinnamon (optional)

Macros

  • Protein: 20g

  • Carbs: 12g

  • Fat: 0g

Preparation

  1. Spoon Greek yogurt into a bowl.

  2. Drizzle honey over the top.

  3. Sprinkle with cinnamon if desired.

  4. Serve immediately.

Bowl of cottage cheese topped with pineapple chunks and served as a healthy high-protein snack.

Cottage Cheese & Pineapple

Calories: 220
Protein: 24g

Ingredients

  • 200g low-fat cottage cheese

  • 100g pineapple chunks

Macros

  • Protein: 24g

  • Carbs: 14g

  • Fat: 4g

Preparation

  1. Add cottage cheese to a bowl.

  2. Top with pineapple chunks.

  3. Stir lightly and enjoy.

Creamy protein shake served as a healthy high-protein drink for post-workout recovery.

Protein Shake

Calories: 180
Protein: 30g

Ingredients

  • 1 scoop whey protein (30g)

  • 300ml water or unsweetened almond milk

  • Ice cubes

Macros

  • Protein: 30g

  • Carbs: 3g

  • Fat: 2g

Preparation

  1. Add protein powder, water, and ice to a shaker.

  2. Shake vigorously for 20–30 seconds.

  3. Drink immediately.

Hard-boiled eggs and lean turkey slices served as a healthy high-protein snack.

Hard-Boiled Eggs & Turkey Slices

Calories: 250
Protein: 28g

Ingredients

  • 2 hard-boiled eggs

  • 100g sliced turkey breast

Macros

  • Protein: 28g

  • Carbs: 2g

  • Fat: 12g

Preparation

  1. Place eggs in boiling water for 10–12 minutes.

  2. Cool under cold running water.

  3. Peel and serve with turkey slices.

Homemade protein muffins served as a healthy high-protein breakfast or snack.

Protein Muffins

Calories: 220
Protein: 18g

Ingredients (Makes 2 muffins)

  • 1 scoop vanilla protein powder

  • 1 egg

  • 40g oats

  • ½ banana, mashed

  • ½ tsp baking powder

Macros (Per Serving)

  • Protein: 18g

  • Carbs: 20g

  • Fat: 5g

Preparation

  1. Preheat oven to 180°C.

  2. Mix all ingredients in a bowl.

  3. Divide into muffin cases.

  4. Bake for 15–18 minutes.

  5. Cool slightly before eating.

Tuna and crackers served as a healthy high-protein snack.

Tuna & Crackers

Calories: 250
Protein: 25g

Ingredients

  • 1 can tuna in water (120g drained)

  • 6 whole-grain crackers

  • 1 tsp light mayonnaise

Macros

  • Protein: 25g

  • Carbs: 18g

  • Fat: 7g

Preparation

  1. Drain tuna thoroughly.

  2. Mix with light mayonnaise.

  3. Spread onto crackers.

  4. Serve immediately.

Crunchy roasted edamame served as a healthy high-protein snack.

Roasted Edamame

Calories: 180
Protein: 18g

Ingredients

  • 100g shelled edamame beans

  • Salt

  • Garlic powder

Macros

  • Protein: 18g

  • Carbs: 10g

  • Fat: 6g

Preparation

  1. Preheat oven to 200°C.

  2. Toss edamame with seasoning.

  3. Spread on a baking tray.

  4. Roast for 15–20 minutes.

  5. Allow to cool slightly before eating.

Homemade protein energy balls served as a healthy high-protein snack.

Protein Energy Balls

Calories: 210
Protein: 15g

Ingredients (Makes 2 large balls)

  • 30g vanilla protein powder

  • 20g oats

  • 10g peanut butter

  • 1 tsp honey

  • Small splash of water

Macros

  • Protein: 15g

  • Carbs: 15g

  • Fat: 8g

Preparation

  1. Mix all ingredients in a bowl.

  2. Add water gradually until mixture holds together.

  3. Roll into balls.

  4. Refrigerate for 30 minutes before eating.

Creamy peanut butter protein yogurt served as a healthy high-protein breakfast or snack.

Peanut Butter Protein Yogurt

Calories: 300
Protein: 28g

Ingredients

  • 200g Greek yogurt

  • 1 scoop vanilla protein powder

  • 10g natural peanut butter

Macros

  • Protein: 28g

  • Carbs: 10g

  • Fat: 10g

Preparation

  1. Mix yogurt and protein powder until smooth.

  2. Swirl peanut butter through the mixture.

  3. Serve chilled.

Chicken snack box with nutritious sides served as a healthy high-protein snack.

Chicken Snack Box

Calories: 280
Protein: 32g

Ingredients

  • 120g cooked chicken breast

  • 50g cucumber sticks

  • 50g carrot sticks

  • 30g hummus

Macros

  • Protein: 32g

  • Carbs: 12g

  • Fat: 8g

Preparation

  1. Slice chicken into bite-sized pieces.

  2. Prepare cucumber and carrot sticks.

  3. Add hummus to a small container.

  4. Pack everything into a lunch box or snack container.

  5. Enjoy cold or at room temperature.

Sample High-Protein Day

Breakfast

Protein Oatmeal with Whey & Berries

  • 450 kcal

  • 38g protein

Lunch

Chicken & Rice Power Bowl

  • 550 kcal

  • 50g protein

Snack

Protein Shake

  • 180 kcal

  • 30g protein

Dinner

Garlic Chicken & Potatoes

  • 600 kcal

  • 50g protein

Evening Snack

Greek Yogurt & Honey

  • 200 kcal

  • 20g protein

Daily Total

  • 1,980 calories

  • 188g protein

Giacomo Melis
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