high protein meals

15 High Protein Meals: Build Muscle and Lose Fat

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HIGH PROTEIN MEALS

Discover the best high-protein meals to help you stay energized and lean.

high protein meals

Do you find it hard to come up with healthy, nutrient-dense meals that are also high in protein?

We will see the importance of protein and how to make sure we get enough while eating a diet rich in nutrients.

Whether your goal is muscle building or weight loss, high protein meals are for everyone.

 

HOW DOES PROTEIN HELP OUR BODY

Protein is a macronutrient that helps the body perform basic functions, such as building muscle and repairing tissue.

There are many types of protein sources in the diet, including meat, fish, eggs, beans, and soy.

Protein can be found in all foods but some have more than others.

The best way to consume protein is by eating a variety of healthy foods throughout the day.

The best high-protein meals are not only filling but also delicious.

 

HIGH PROTEIN MEALS AND WEIGHT LOSS

  1. If you are looking to lose weight, want to build muscle, or just be healthier, a high-protein meal is a way to go.
  2. Protein has been known for its ability to reduce hunger and increase lean body mass.
  3. Eating a high protein diet can also help with weight loss because it will take longer for your stomach muscles to empty out which means that you will feel fuller for longer periods of time.
  4. Protein-rich meals can also lead to an increased metabolic rate and improved moods in people who have been diagnosed with depression.
  5. The right proteins can also help heal damaged tissues following injury or surgery by helping your body produce more collagen fibers which provide structural support while speeding up recovery time.
  6. It’s no wonder that so many athletes incorporate protein into their diets.

To start, there’s no better meal than scrambled eggs! They contain about 12 grams per egg which are equivalent to an orange size portion of chicken breast.

Next up would be tofu scramble which contains 15 grams per serving with only four calories per serving. After those two options come to the baked beans.

Some easy high protein meals, so you can enjoy your day knowing you’re taking care of yourself.

 

15 HIGH-PROTEIN MEALS

 1. GRILLED PORK CHOPS WITH PINEAPPLE

GRILLED PORK CHOPS WITH PINEAPPLE

Image from eatingwell.com

This recipe is an easy and flavorful dish to cook for a weeknight meal.

It is also a healthy alternative to the more traditional beef or chicken dishes, with less fat and calories.

The spicy pork chops are served on top of pineapple slices, which create a sweet contrast to the spiciness of the pork.

This dish pairs well with white rice or couscous for added carbohydrates and fiber.

Calories: 337kcal, Protein: 28.1g, Carbs: 42.2g

Recipe from eatingwell.com

 

2. GARLIC SHRIMP WITH QUINOA

GARLIC SHRIMP WITH QUINOA

Image from wellplated.com

The name of this dish, Garlic Shrimp with Quinoa, is not just a mouthful to say. It’s also a great meal for any seafood lover.

For those who are looking for a healthy option that has plenty of protein and fiber, this dish is perfect!

The shrimp is cooked in garlic and butter; the quinoa contains all nine essential amino acids as well as other vitamins like vitamin B6 and magnesium, and it’s rich in iron which helps make red blood cells. 

Calories: 343kcal, Protein: 32g, Carbs:34g

Recipe from wellplated.com

 

3. SHEET PAN SHRIMP FAJITAS

SHEET PAN SHRIMP FAJITAS

Image from cookinglight.com

These fajitas are perfect for your next dinner party because you can make the shrimp and veggies ahead of time, then they just need to be warmed up before serving.

This recipe is also great for a weeknight meal because it’s very quick to prepare!

Calories: 446kcal, Protein: 26g, Carbs: 45g

Recipe from cookinglight.com

 

4. SWEET CHILI SALMON

SWEET CHILI SALMON

Image from rasamalaysia.com

We all love salmon and it is the perfect fish for those who are trying to eat healthier.

This recipe has an Asian twist with a sweet chili sauce that will leave you wanting more!

The marinade for this dish only takes about 5-10 minutes and provides enough sauce to coat two pounds of fresh salmon fillets.

A little sesame oil, garlic, ginger, soy sauce, and honey create the perfect blend of flavors. You can’t go wrong with this easy dinner idea!

This is a perfect low-carb and high protein meal.

Calories: 275kcal, Protein: 30g, Carbs: 11g

Recipe from rasamalaysia.com

 

5. APPLE CIDER CHICKEN SKILLET

apple cider chicken

Image from wellplated.com

This recipe is for a one-pan meal that you can cook in your oven or on the stove.

It’s an easy dinner idea that is perfect if you’re looking to get in and out of the kitchen as quickly as possible but still want a delicious home-cooked meal.

This apple cider chicken skillet dish has all of the flavors of fall–sweet apples, earthy sage, savory onion and garlic, and tangy vinegar–to make it feel like Thanksgiving year-round!

Calories: 286kcal, Protein 30g, Carbs: 21g

Recipe from wellplated.com

 

6. HONEY GARLIC SHRIMP BROCCOLI

HONEY GARLIC SHRIMP BROCCOLI

Image from gimmedelicious.com

A light and healthy dinner that is perfect for a weeknight meal.

Honey garlic shrimp broccoli has only seven ingredients (not including salt, pepper, or any seasonings) and is ready in 10 minutes.

What are you waiting for? Let’s get cooking!

Calories: 190kcal, Protein: 30g, Carbs: 21g

Recipe from gimmedelicious.com

 

7. SHRIMP TACOS WITH MANGO AND CORN

shrimp tacos

Image from self.com

Shrimp tacos with mango corn is a twist on the traditional Mexican dish.

The shrimp taco recipe starts by boiling shrimp in water and salt, then adding the cooked shrimp to corn tortillas along with tomato, green onions, jalapeno pepper sauce, cilantro, and lime juice.

Then top it off with diced avocado or guacamole and enjoy!

Calories: 534kcal, Protein: 32g, Carbs: 59g

Recipe from self.com

 

8. MAPLE MUSTARD GRILLED CHICKEN

MAPLE MUSTARD GRILLED CHICKEN

Image from thefitchen.com

The best thing about chicken is that it’s a blank canvas. You can marinate, season, and cook it in any number of ways to get the flavor you want while staying healthy.

This Maple Mustard Grilled Chicken recipe offers just one way to enjoy grilled chicken with some maple mustard flavors for a tasty meal!

This recipe is for a great summer dish that is perfect for the grill.

It’s quick and easy to make, but it tastes like you spent all day in the kitchen. While it takes only 10 minutes to cook.

The combination of maple syrup and dijon mustard gives this dish an extra kick that will have your mouth watering before you even take a bite. 

Calories: 150kcal, Protein: 24g, Carbs: 7g

Recipe from thefitchen.com

 

9. ONE-PAN SWEDISH MEATBALL STROGANOFF

ONE-PAN SWEDISH MEATBALL STROGANOFF

Image from lizeeangel.com

This one-pan Swedish Meatball Stroganoff is a hearty meal that’s perfect for chilly winter evenings.

The rich beef gravy coats the tender meatballs and noodles, while the sour cream adds a touch of tanginess to balance out all the flavors.

A bowl of this will keep you warm on even the coldest days!

My go-to comfort food is a warm bowl of Swedish meatball stroganoff.

I love how the noodles soak up the sauce and it all comes together in one pot.

Calories: 384kcal, Protein: 27g, Carbs: 19g

Recipe from lizeeangel.com 

 

10. KETO JALAPENO POPPER CHICKEN

KETO JALAPENO POPPER CHICKEN

Image from castironketo.com

This recipe is perfect for those who are on a ketogenic diet but also crave the flavors of their favorite spicy snack.

Jalapeno poppers and buffalo chicken wings have been combined in this dish to create something that will definitely satisfy your cravings.

The ingredients include diced jalapeños, cream cheese, garlic powder, salt, and pepper. This dish is great for dinner or as an appetizer when you have company over!

Calories: 526kcal, Protein: 38g, Carbs: 3g

Recipe from castironketo.com

 

11. SHEET PAN TURMERIC VEGGIES AND SAUSAGES

SHEET PAN TURMERIC VEGGIES AND SAUSAGES

Image from thecastawaykitchen.com

I love a good sheet pan dinner, and this recipe is no exception.

I have combined sprouts with bacon for a delicious appetizer that will be sure to please!

From the crispy bacon to the roasted vegetables, these are perfect for any occasion.

These can easily be turned into an entree by serving them over rice or pasta!

Calories: 508kcal, Protein: 24g, Carbs: 19g

Recipe from thecastawaykitchen.com

 

12. GROUND BEEF VEGGIE SKILLET

GROUND BEEF VEGGIE SKILLET

Image from primaverakitchen.com

A delicious, quick dinner recipe.

A one-pan meal that is low-carb and gluten-free and takes only 30 mins to cook.

This is a great go-to for a busy weeknight meal and doesn’t take much time to prep.

You can make it with ground beef or turkey as well!

Calories: 261kcal, Protein: 29.5g, Carbs: 8.5g

Recipe from primaverakitchen.com

 

13. SIMPLE TOFU SCRAMBLE RECIPE

SIMPLE TOFU SCRAMBLE RECIPE

Image from diabetesstrong.com

I am not a vegan, but I enjoy cooking tofu scrambles.

It is an easy dish to make and it tastes delicious!

This recipe includes spinach, onion, garlic, red pepper flakes, tomatoes, and cilantro.

The tofu is cubed and then pan-fried until brown on all sides before adding the remaining ingredients.

Calories: 238kcal, Protein: 20.5g, Carbs: 16.6g

Recipe from diabetesstrong.com

 

14. FETA AND SPINACH PANCAKES

FETA AND SPINACH PANCAKES

Image from hurrythefoodup.com

This is the perfect dish for a lazy Sunday.

It’s easy to make and great for breakfast full of protein and calcium.

The feta cheese and spinach add some extra flavor that you’ll love!

It’s also easy to customize the ingredients to suit your preferences, so you can always have delicious pancakes every day of the week!

Calories: 589kcal, Protein: 37g, Carbs: 58g

Recipe from hurrythefoodup.com

 

15. HIGH-PROTEIN RICOTTA PANCAKES

FETA AND SPINACH PANCAKES

Image from hurrythefoodup.com

The perfect breakfast for a busy morning, these pancakes are protein-packed and will have you feeling energized all day.

They’re also made with ricotta cheese, which is high in calcium to keep your bones strong.

These pancakes can be whipped up quickly and easily in the blender or food processor!

Calories: 319kcal, Proetin: 22g, Carbs: 4g

Recipe from hurrythefoodup.com

 

My Take on High Protein Meals

If you’ve been feeling like your diet is lacking protein, try one of these high-protein meals. You’ll get all the benefits and none of the guilt!

There are many benefits of a high protein diet.

It can help you lose weight, maintain muscle mass and bone density, improve your mood and cognitive function, control blood sugar levels to prevent diabetes in the long term, reduce hunger pangs by making you feel more full after eating smaller portions.

If you’re looking to build or maintain your desired body, make sure that you include high-protein foods in your diet on a regular basis and always pair them with plenty of vegetables!

Want some healthy sweet snacks after a high-protein meal?

 

Related Highly Nutritious Meals

High Protein Meals

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