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:

• Beef 
• Chicken
• Seafood
• Vegetarian 

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.

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!