Recipes
37 Easy High-Protein Meals To Keep You Full
Whether you’re trying to build muscle or just avoid that dreaded rumbly tummy throughout the day, these high-protein meals are here to help. From beef and chicken to fish and even vegetarian options, you’re sure to find some tasty lunch and dinner ideas that can help you reach your nutrition goals.
Table of contents:
1. Taco casserole
Category: Beef
Protein per serving: 25g
This cheesy taco casserole is packed with Mexican flavors and 25 grams of protein. Plus, leftovers make the perfect lunch for the next day!
2. Chickpea pasta with meat sauce
Category: Beef
Protein per serving: 28g for the sauce; the total depends on the pasta used
Craving a cozy dinner? Spoon this classic Italian Bolognese sauce over chickpea pasta for a delicious, high-protein meal.
3. Marinated flat iron steak
Category: Beef
Protein per serving: 40g
Marinated in a flavorful mix of olive oil, balsamic vinegar, garlic and zesty herbs, this flat iron steak is the ultimate crowd-pleaser. With a whopping 40 grams of protein, you might even be too full for dessert!
4. Swedish meatballs
Category: Beef
Protein per serving: 34g
No one can resist juicy and flavorful Swedish meatballs. Serve them over noodles or mashed potatoes for a hearty, protein-rich dinner.
5. Beef and broccoli
Category: Beef
Protein per serving: 26g
Savor some tangy Asian flavors in this beef and broccoli recipe. High-protein dinner ideas like this will make your taste buds — and your belly! — do a little happy dance.
6. Beef and barley soup
Category: Beef
Protein per serving: 28g
Beef and barley soup combines tender chunks of beef with chewy barley in a flavorful broth for a warming meal on cold days. Let it simmer on the stove while you pop some crusty bread in the oven for dipping.
7. Mongolian beef stir-fry
Category: Beef
Protein per serving: 30g
This sweet and spicy Mongolian beef stir-fry will keep your weeknight dinners interesting. The 30 grams of protein is sure to fill you up on its own, but you can also serve it with some rice for a heartier meal.
8. Beef stroganoff
Category: Beef
Protein per serving: 29g
Looking for Sunday dinner ideas? This comforting beef stroganoff hits all the right notes, with tender beef and mushrooms in a luscious cream sauce, and 29 grams of protein to boot!
9. Beef Wellington with prosciutto
Category: Beef
Protein per serving: 37g
If you’re feeling fancy, try your hand at this French beef Wellington. Cover your beef tenderloin with mushrooms and prosciutto, then wrap it in puff pastry for a sophisticated dinner packed with delicious protein.
10. Classic hamburgers
Category: Beef
Protein per serving: 26g
Whether you’re barbecuing outside or using the stovetop, you can’t go wrong with juicy hamburgers. Season your patties generously and cook (how long to grill burgers depends on how rare you want them), then brush with a bit of butter. Add a slice of cheese for extra protein, and serve with all the classic toppings.
11. Hearty beef chili
Category: Beef
Protein per serving: 31g
This one-pot homestyle beef chili packs a punch with 31 grams of protein and plenty of bold spices. Garnish your bowl with toppings of your choice, like shredded cheese and sour cream.
12. Steak fajitas
Category: Beef
Protein per serving: 30g
Sauteed peppers and onions, spices and juicy steak strips form the foundation of these sizzling steak fajitas. Enjoy them with corn or flour tortillas for a complete meal.
13. Chicken lettuce wraps
Category: Chicken
Protein per serving: 17g
These spicy chicken lettuce wraps are the perfect lunch or appetizer. With lots of protein and flavor, they’ll keep you satisfied until dinnertime.
14. Zucchini-wrapped chicken
Category: Chicken
Protein per serving: 23g
Try this unique take on lasagna with chicken zucchini rolls! With 23 grams of protein and only 212 calories per serving, you’ve hit the jackpot of low-calorie, high-protein meals.
15. Chicken tortilla soup
Category: Chicken
Protein per serving: 30g
Who knew you could pack soup with so much protein? The spicy flavors in this mouthwatering chicken tortilla soup complement fun toppings like crushed tortilla chips, shredded cheese and sour cream.
16. Cashew chicken
Category: Chicken
Protein per serving: 54g
Incorporate this cashew chicken recipe into your usual easy weeknight dinners for a flavorful and filling meal. The best part? It’s packed with 54 grams of protein!
17. Chicken fajitas
Category: Chicken
Protein per serving: 27g
If you’re craving those classic Tex-Mex flavors but beef isn’t your thing, make these punchy chicken fajitas. With bold spices and 27 grams of protein, you won’t regret making this high-protein meal.
18. Refreshing chicken salad
Category: Chicken
Protein per serving: 28g
For a delicious lunch on the go, try this refreshing chicken salad recipe, lightened up with a bit of Greek yogurt. Eat it as a sandwich, with crackers or atop a bed of salad greens.
19. Spinach-stuffed chicken breasts
Category: Chicken
Protein per serving: 16g
Stuff juicy chicken breasts with a cheesy spinach mixture for a high-protein meal any day of the week. These spinach-stuffed chicken breasts take just 30 minutes to make!
20. Chicken quinoa bowls
Category: Chicken
Protein per serving: 42g
Add shredded chicken to this nourishing quinoa salad recipe for a flavorful, wholesome meal. These bowls are a great lunch or light dinner option.
21. Chicken chili with beans
Category: Chicken
Protein per serving: 29g
The combination of chicken and beans make this hearty chili one of the best high-protein meals. Loaded with 29 grams of protein and 10 grams of fiber, you won’t need to reach for that midnight snack!
22. Lemon garlic chicken
Category: Chicken
Protein per serving: 29g
Zesty lemon and earthy garlic are a match made in heaven. This easy lemon garlic chicken will keep your taste buds rejoicing and your belly full.
23. Air fryer chicken tenders
Category: Chicken
Protein per serving: 38g
Cut time and effort by making these crispy chicken tenders in the air fryer. Serve this classic comfort food with fun dips like ranch, blue cheese dressing or buffalo sauce — kids and adults will love them!
24. Juicy chicken burgers
Category: Chicken
Protein per serving: 36g
For a lighter twist on a classic hamburger, try these juicy chicken burgers. Pile them high with your favorite toppings and sandwich the patties between toasted brioche buns for an indulgent yet healthy high-protein dinner idea.
25. Comforting chicken noodle soup
Category: Chicken
Protein per serving: 21g
Nothing beats a warm bowl of chicken noodle soup on a cold evening or when you’re feeling under the weather. And with 21 grams of protein per serving, it’ll keep you satisfied for hours.
26. Lemon and herb salmon
Category: Seafood
Protein per serving: 34g
What pairs better with salmon than bright lemon and fresh herbs? This easy baked salmon recipe is sure to delight your taste buds and your belly.
27. Ahi tuna steak
Category: Seafood
Protein per serving: 44g
Level up your high-protein meals with this ahi tuna steak. Coated in a citrusy soy glaze, this dish will impress any guest. Serve with crunchy slaw or fluffy rice to round out the meal.
28. Salmon burgers
Category: Seafood
Protein per serving: 34g
Feeling bored of regular hamburgers? Try these zesty salmon burgers with lemon yogurt sauce! With a solid 34 grams of protein, they make for a healthy and delicious lunch or dinner.
29. Air fryer lemon pepper salmon
Category: Seafood
Protein per serving: 34g
This crispy air fryer salmon is loaded with flavor and protein. Serve it with a crunchy salad and quinoa or rice for a complete meal.
30. Pan-seared lemon halibut
Category: Seafood
Protein per serving: 29g
Pan-seared halibut with an irresistible lemon butter sauce will have everyone reaching for seconds. This dish pairs beautifully with roasted potatoes and greens.
31. Baked cod with asparagus
Category: Seafood
Protein per serving: 30g
This tasty baked cod is packed with 30 grams of protein and just 215 calories, making it one of the best low-calorie, high-protein meals. Roasted asparagus rounds out this simple dish.
32. Homemade shrimp scampi
Category: Seafood
Protein per serving: 32g
Juicy shrimp and a decadent garlic butter sauce make shrimp scampi a simple yet elegant dinner. And with 32 grams of protein, it’ll keep you full all night long!
33. Garlic grilled shrimp
Category: Seafood
Protein per serving: 14g
With zesty flavors like garlic, lemon and black pepper, this grilled shrimp recipe is anything but boring. Serve your shrimp on skewers or over a crisp salad for a light and refreshing high-protein meal.
34. Black bean burgers
Category: Vegetarian
Protein per serving: 15g
A delicious black bean burger is sure to keep your tummy and your taste buds satisfied. Enjoy your burger on a classic hamburger bun or wrap it in lettuce for a low-carb meal.
35. Red lentil dal
Category: Vegetarian
Protein per serving: 14g
With 14 grams of protein and just 250 calories, this creamy red lentil dal is one of the best low-calorie, high-protein foods. Serve it with naan or rice for a little something extra.
36. Egg salad
Category: Vegetarian
Protein per serving: 11g
This quick egg salad is a great high-protein lunch. Pile it into a sandwich, scoop it up with crackers or just eat it on its own — you can’t go wrong!
37. Hearty bean soup
Category: Vegetarian
Protein per serving: 16g
When you want something comforting on a chilly day, make this hearty and nourishing bean soup. It’s packed with 16 grams of protein and 13 grams of fiber, making this vegetarian low-calorie soup the perfect high-fiber, high-protein meal.
37 Easy High-Protein Meals To Keep You Full
Course: RecipesCuisine: AmericanDifficulty: EasyThese delicious high-protein meals will keep you satisfied for hours.
Ingredients
Directions
- Choose one of the high-protein meals above.
- Stay full and satisfied until your next meal!
Reach your goals with high-protein meals
These high-protein meals are as tasty as they are filling and can help you reach your nutrition goals. As you prepare your meals for the week, remember that you can get all the ingredients you need delivered straight to your door with Instacart. Simply order your groceries online and wait for them to arrive!
Instacart
Author
Instacart is the leading grocery technology company in North America, partnering with more than 1,400 national, regional, and local retail banners to deliver from more than 80,000 stores across more than 14,000 cities in North America. To read more Instacart posts, you can browse the company blog or search by keyword using the search bar at the top of the page.
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