10+ High Protein Recipes to Keep You Energized All Day

If you want meals that help you feel full and boost your energy, high-protein recipes are a great choice. These recipes focus on foods with plenty of protein to support your body and keep you satisfied longer.

Whether you’re cooking for yourself or your family, protein-rich dishes can fit into many kinds of diets.

You don’t need to be a chef to make tasty high-protein meals. Simple recipes use easy-to-find ingredients and don’t take much time to prepare.

Exploring different ways to add protein to your meals can make eating healthy more enjoyable and varied.

1) Grilled Lemon Herb Chicken Breast

Grilled lemon herb chicken breast is a tasty, high-protein meal you can make quickly. The lemon adds a bright, fresh flavor that pairs well with herbs like thyme or rosemary.

Marinate the chicken in lemon juice and herbs for about 30 minutes. This keeps the chicken juicy and adds extra flavor.

Grill the chicken so it stays tender and gets a nice char. This recipe uses everyday ingredients you likely have on hand.

It’s great for meal prep or a quick cookout meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 lemon (juice and zest)
• 2 tablespoons olive oil
• 2 cloves garlic (minced)
• 1 teaspoon fresh thyme or rosemary (chopped)
• Salt and pepper to taste

Cooking Instructions:

1. Mix lemon juice, zest, olive oil, garlic, thyme, salt, and pepper in a bowl.
2. Add chicken breasts and marinate for 30 minutes in the fridge.
3. Preheat grill to medium-high heat (about 400°F/200°C).
4. Grill chicken for 5-7 minutes per side, until cooked through.
5. Let rest for 5 minutes before serving.

2) Classic Beef Stir-Fry with Vegetables

This beef stir-fry is a simple way to get a high-protein meal on your table fast. Use thin slices of beef and stir-fry them with colorful vegetables like bell peppers, broccoli, and snap peas.

Cook the beef quickly over high heat so it stays tender. Soy sauce and garlic give the dish a tasty, savory flavor.

You can have this ready in about 20 to 30 minutes. It pairs well with rice or noodles.

Ingredients

• 1 lb beef sirloin, thinly sliced
• 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp vegetable oil
• 1 tsp cornstarch (optional)
• Salt and pepper to taste

Cooking Instructions

1. Heat oil in a large pan or wok over medium-high heat.
2. Add the beef and stir-fry for 3-5 minutes until browned.
3. Add garlic and vegetables, cook for another 4-5 minutes.
4. Stir in soy sauce and cornstarch mixed with water if using.
5. Cook until sauce thickens slightly, about 1-2 minutes.
6. Serve hot with rice or noodles.

3) Quinoa and Black Bean Salad

This quinoa and black bean salad is a simple, high-protein meal you can enjoy any time. It’s plant-based and filling, perfect for lunch or a light dinner.

You’ll get fiber and protein from the black beans and quinoa. Fresh veggies add crunch and flavor.

A zesty lime dressing ties everything together. This salad is easy to make ahead and tastes great cold.

You can add avocado for creaminess or bell peppers for extra color and nutrients.

Ingredients

• 2 cups uncooked quinoa (rinsed)
• 2 cups vegetable broth
• 1 can (14 oz) black beans, drained and rinsed
• 1/2 avocado, diced
• 1 cup corn kernels
• 1 red bell pepper, chopped
• Juice of 2 limes
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking Instructions

1. Cook quinoa in vegetable broth until fluffy, about 15 minutes.
2. Let quinoa cool to room temperature.
3. In a large bowl, combine quinoa, black beans, corn, bell pepper, and avocado.
4. Whisk lime juice, olive oil, salt, and pepper; pour over salad.
5. Toss gently and serve chilled.

You can find more about this recipe at the Easy Quinoa and Black Bean Salad (High Protein) page.

4) Spicy Tofu and Broccoli Stir-Fry

This spicy tofu and broccoli stir-fry is a great high-protein meal you can make quickly. Marinate the tofu and cook it until crispy.

The broccoli stays tender and fresh, giving the dish a nice crunch. The spicy garlic soy sauce coats everything with just the right amount of heat.

Serve this over rice or noodles for a satisfying dinner. This stir-fry is healthy, vegan, and comes together in less than 30 minutes.

Ingredients

• 14 oz (400 g) firm tofu, pressed and cubed
• 2 cups broccoli florets
• 2 tbsp soy sauce
• 1 tbsp chili garlic sauce
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 2 cloves garlic, minced
• 1 tbsp vegetable oil

Cooking Instructions

1. Press the tofu to remove moisture and cut into cubes.
2. Mix soy sauce, chili garlic sauce, rice vinegar, ginger, and garlic in a bowl.
3. Marinate tofu cubes in the sauce for 10 minutes.
4. Heat oil in a pan over medium-high heat (about 350°F / 175°C).
5. Cook tofu until crispy and golden on all sides, about 8-10 minutes.
6. Add broccoli to the pan and stir-fry for 5 minutes until tender.
7. Pour remaining marinade into the pan and toss everything to coat.
8. Cook for 2 more minutes and serve warm.

Try this tasty dish for a quick boost of protein! For more details, check this Spicy Tofu and Broccoli Stir Fry recipe.

5) Baked Salmon with Garlic and Dill

You can make a simple and tasty baked salmon with garlic and dill. This recipe uses fresh dill, garlic, olive oil, and a bit of lemon juice.

Start by preheating your oven to 400°F (200°C). Place the salmon on a baking sheet and drizzle with olive oil and lemon juice.

Sprinkle salt and pepper to your taste. Spread chopped fresh dill and minced garlic over the salmon.

Bake for about 10 minutes until it is cooked through and flakes easily with a fork.

Ingredients

• Salmon fillets
• Fresh dill, chopped
• Garlic, minced
• Olive oil
• Lemon juice
• Salt
• Pepper

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Place salmon on a baking sheet.
3. Drizzle olive oil and lemon juice over the salmon.
4. Sprinkle with salt and pepper.
5. Spread dill and garlic evenly on top.
6. Bake for 10 minutes or until salmon flakes with a fork.

This garlic and dill salmon recipe is easy and quick to prepare.

6) Greek Yogurt and Berry Parfait

This parfait is a simple way to get a high-protein breakfast or snack. Use Greek yogurt, which is packed with protein and good for your digestion.

Fresh or frozen mixed berries add natural sweetness and antioxidants. You can add granola or nuts for crunch and extra protein.

A little honey or lemon juice helps balance the flavors. It’s easy to layer and looks nice in a glass.

This parfait is quick to make and great if you want something filling but light.

Ingredients

• 1 cup plain Greek yogurt
• 1 cup mixed berries (fresh or frozen)
• 1/2 cup granola or nuts
• 1 tablespoon honey or lemon juice

Cooking Instructions

1. Scoop half of the yogurt into a bowl or glass.
2. Add a layer of mixed berries on top.
3. Sprinkle granola or nuts over the berries.
4. Repeat the layers with the remaining yogurt and berries.
5. Drizzle honey or lemon juice on top.
6. Serve immediately or chill before eating.

For more ideas, check this Greek Yogurt and Berry Parfait recipe.

7) Egg and Spinach Breakfast Muffins

Egg and spinach breakfast muffins are a simple way to start your day with protein and veggies. You can make them ahead and grab one when you’re in a rush.

These muffins are customizable. Add cheese or seasonings to change the flavor anytime you want.

They are easy to store in the fridge and reheat in seconds. Cottage cheese adds extra protein and baby spinach gives a fresh taste.

They bake quickly and make a filling breakfast or snack.

Ingredients

• 10 large eggs
• 1 1/3 cups cottage cheese
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup baby spinach, finely chopped

Cooking Instructions

1. Preheat oven to 350°F (175°C).
2. Whisk eggs, cottage cheese, garlic powder, salt, and pepper in a bowl.
3. Fold in chopped spinach.
4. Pour the mixture into a greased muffin tin.
5. Bake for 20-25 minutes until set.
6. Let cool, then store in the fridge.

8) Lentil and Sweet Potato Curry

This Lentil and Sweet Potato Curry is a comforting dish full of protein and flavor. You’ll get the goodness of lentils and the natural sweetness of sweet potatoes in every bite.

It’s easy to make in one pot, perfect for a healthy weeknight meal. Coconut milk makes the curry creamy.

You can add spinach or other veggies for extra nutrition. Lentils provide plenty of protein, so you don’t need any meat.

Warm spices make the dish delicious and comforting.

Ingredients

• 1 cup red lentils
• 2 medium sweet potatoes, peeled and cubed
• 1 can (14 oz) coconut milk
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• 2 cups vegetable broth
• 2 cups fresh spinach (optional)
• Salt and pepper to taste
• 1 tbsp oil

Cooking Instructions

1. Heat oil in a pot over medium heat.
2. Add onion and garlic. Cook until soft.
3. Stir in curry powder, turmeric, and cumin. Cook for 1 minute.
4. Add lentils, sweet potatoes, broth, and coconut milk.
5. Bring to a boil. Reduce heat and simmer for 20-25 minutes until lentils and potatoes are soft.
6. Stir in spinach. Cook for 2 more minutes.
7. Season with salt and pepper to taste. Serve warm.

For more ideas, check out this Sweet Potato Curry with Lentils.

9) Tuna Patties with Oats

Tuna patties with oats are an easy way to get a high-protein meal. The oats help bind the patties and add fiber without changing the taste.

You can make them quickly with simple ingredients you might already have at home. These patties are great for meal prep.

Cook a batch and eat them later with salads or sandwiches. Adding herbs and onions gives extra flavor without adding many calories.

Just mix the ingredients, form the patties, and cook until golden brown. They’re healthy, filling, and perfect for a quick, nutritious meal.

Ingredients:

• 2 cans tuna (about 560g total)
• 1 cup rolled oats (90g)
• 2 eggs
• 1/2 large onion, chopped
• 2 garlic cloves, minced
• 1/4 bunch chives, chopped
• 1/4 bunch parsley, chopped
• 1/2 teaspoon salt
• Pepper to taste

Cooking Instructions:

1. Mix tuna, oats, eggs, onion, garlic, chives, parsley, salt, and pepper in a bowl.
2. Form the mixture into small patties.
3. Heat a pan with some oil over medium heat (about 350°F / 175°C).
4. Cook patties for 3-4 minutes on each side until golden brown.
5. Serve warm or store for later use.

Find a detailed recipe for healthy tuna oatmeal patties here.

10) Chickpea and Avocado Wrap

A chickpea and avocado wrap is a simple way to enjoy a high-protein meal. The chickpeas provide protein and fiber.

Avocado adds healthy fats and creaminess. Mash the chickpeas and avocado together for an easy spread.

Add fresh veggies like lettuce or green onions for crunch. Roasting chickpeas with a little spice makes the wrap tastier.

Mixing in buffalo sauce brings a nice kick with creamy avocado. This wrap is quick to prepare and perfect for lunch or a light dinner.

It’s also great for meal prep if you want something healthy and filling on the go.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado
• 1 tablespoon vegan mayo (optional)
• Mixed greens or lettuce
• 1-2 green onions, sliced
• Buffalo sauce or your favorite seasoning (optional)
• Wraps or tortillas

Cooking Instructions

1. Mash chickpeas and avocado in a bowl.

2. Stir in vegan mayo if you want, and season to taste.

3. Add green onions and your favorite spices or buffalo sauce.

4. Lay out your wrap and spread the mixture evenly.

5. Add greens or lettuce for extra crunch.

6. Roll up the wrap tightly and enjoy.

For a spicy twist, roast chickpeas with buffalo sauce first, then add them to the wrap. For more ideas, see this Spicy Buffalo Chickpea Wraps with Avocado.