21 High-Protein Meals for Building Muscle and Shedding Pounds

Looking to boost your muscle growth while keeping your weight in check? You’re in the right place! This collection of 21 high-protein meals is packed with delicious options that not only satisfy your taste buds but also support your fitness goals. From hearty bites to quick snacks, these recipes make it easy to fuel your body and stay on track, whether you’re hitting the gym or just trying to eat healthier.

Lemon Garlic Baked Salmon With Asparagus (32G Protein Per Serving)

Lemon Garlic Baked Salmon with Asparagus is a simple yet flavorful dish that combines fresh salmon and tender asparagus, all baked to perfection. The bright citrus notes from the lemon, combined with the savory garlic, create a delightful contrast that complements the rich taste of the salmon. It’s an easy recipe that can be prepared in just a few steps, making it ideal for both busy weeknights and special occasions.

This dish not only tastes good but is also packed with protein—about 32 grams per serving! The salmon is a great source of omega-3 fatty acids, while the asparagus adds beneficial vitamins and minerals. Serve it up for a healthy, satisfying meal that supports muscle growth and weight loss.

Ingredients

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. On a baking sheet, arrange the salmon fillets and asparagus. Drizzle with olive oil and sprinkle with minced garlic, salt, and pepper.
3. Lay lemon slices on top of the salmon and asparagus.
4. Bake for 15-20 minutes, or until the salmon flakes easily with a fork and the asparagus is tender.
5. Garnish with fresh parsley before serving.

Slow Cooker Salsa Chicken Lettuce Wraps (28G Protein Per Serving)

Slow Cooker Salsa Chicken Lettuce Wraps are a light and flavorful option that’s super easy to prepare. The chicken simmers in a zesty salsa, soaking up all those delicious flavors, making each bite a treat. Paired with crispy lettuce wraps, this dish is fresh, filling, and perfect for a health-conscious meal.

With just a few simple ingredients and minimal prep, you can have a nutritious high-protein meal ready to go. It’s an ideal choice for busy weeknights when you want something satisfying without spending hours in the kitchen.

Ingredients

• 2 pounds boneless, skinless chicken breasts
• 1 cup salsa (your favorite brand or homemade)
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 tablespoon olive oil
• 1 head of butter or romaine lettuce, leaves separated
• Chopped fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Prepare the Chicken: Place the chicken breasts in the slow cooker and drizzle with olive oil. Sprinkle cumin, garlic powder, and onion powder over the chicken.
2. Add Salsa: Pour the salsa over the chicken, ensuring it is well coated.
3. Cook: Cover and cook on low for 6-8 hours or on high for 3-4 hours. The chicken should be tender and easily shredded.
4. Shred the Chicken: Once cooked, use two forks to shred the chicken directly in the slow cooker, mixing it with the salsa.
5. Assemble Wraps: To serve, spoon the shredded chicken into lettuce leaves, top with fresh cilantro, and serve with lime wedges on the side.

Greek Yogurt Chicken Salad Bowls (26G Protein Per Serving)

If you’re looking for a healthy meal that’s both satisfying and easy to whip up, these Greek Yogurt Chicken Salad Bowls are a great option. Packed with flavor and nutrients, this dish brings together tender chicken, crunchy vegetables, and a creamy yogurt dressing that keeps everything light but fulfilling.

This recipe is not only simple to prepare but also customizable. You can swap in your favorite veggies or add nuts for an extra crunch. With 26 grams of protein per serving, it’s perfect for fueling muscle growth and supporting your weight loss goals.

Ingredients

• 2 cups cooked chicken breast, diced
• 1 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1 cup celery, diced
• 1 cup bell peppers, diced (any color)
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh dill or parsley, chopped
• Salt and pepper to taste
• Mixed greens or spinach for serving

Instructions

1. In a large bowl, combine the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper. Mix well until smooth.
2. Add the diced chicken, celery, bell peppers, red onion, and herbs to the bowl. Stir gently to coat all ingredients with the yogurt dressing.
3. Serve the chicken salad over a bed of mixed greens or spinach. Enjoy immediately, or refrigerate for up to an hour to let the flavors meld.

Air Fryer Turkey Meatballs With Zucchini Noodles (30G Protein Per Serving)

If you’re looking for a quick and nutritious meal, Air Fryer Turkey Meatballs with Zucchini Noodles is a delicious option. Bursting with flavor from herbs and spices, these meatballs are juicy and satisfying. Plus, the zucchini noodles provide a light and refreshing base that pairs perfectly with the hearty meatballs.

This recipe is simple to make and perfect for any night of the week. You can enjoy a healthy, high-protein dish that supports muscle growth and weight loss without spending hours in the kitchen.

Ingredients

• 1 pound ground turkey
• 1/4 cup grated Parmesan cheese
• 1/4 cup breadcrumbs
• 1 egg
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 medium zucchinis, spiralized
• Olive oil spray

Instructions

1. Preheat the air fryer to 375°F (190°C).
2. In a large bowl, combine the ground turkey, Parmesan cheese, breadcrumbs, egg, garlic, parsley, Italian seasoning, salt, and pepper. Mix until well combined.
3. Form the mixture into meatballs, about 1.5 inches in diameter.
4. Arrange the meatballs in a single layer in the air fryer basket, making sure not to overcrowd them. Spray lightly with olive oil.
5. Cook the meatballs for about 12-15 minutes, or until they are cooked through and golden brown.
6. While the meatballs are cooking, spiralize the zucchinis and set aside.
7. Once the meatballs are done, serve them on a bed of zucchini noodles. Optionally, you can sprinkle extra Parmesan cheese and fresh herbs on top before serving.

Cottage Cheese Protein Pancakes With Berries (24G Protein Per Serving)

These cottage cheese protein pancakes are a delightful way to kickstart your day while packing in a good amount of protein. Fluffy and slightly tangy from the cottage cheese, they pair wonderfully with fresh berries, adding a burst of flavor and a hint of sweetness.

Making these pancakes is a breeze, requiring just a few simple ingredients and minimal prep time. They are not only delicious but also a healthy choice that supports muscle growth and weight loss, making them a great option for breakfast or brunch.

Ingredients

• 1 cup cottage cheese
• 1/2 cup rolled oats
• 4 large eggs
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• Salt to taste
• Fresh berries (such as strawberries, blueberries, and raspberries)
• Maple syrup for serving

Instructions

1. Blend Ingredients: In a blender, combine the cottage cheese, rolled oats, eggs, vanilla extract, baking powder, and a pinch of salt. Blend until smooth and well combined.
2. Heat the Pan: Lightly grease a non-stick skillet over medium heat. Once hot, pour about 1/4 cup of the batter onto the skillet for each pancake.
3. Cook the Pancakes: Cook until bubbles form on the surface, then flip and cook until golden brown on the other side, about 2-3 minutes per side.
4. Serve: Stack the pancakes on a plate, top with fresh berries, and drizzle with maple syrup for a delightful finish.

One-Pan Cajun Shrimp And Sausage (31G Protein Per Serving)

One-Pan Cajun Shrimp and Sausage is a delicious and flavorful dish that’s easy to whip up for a weeknight dinner. Bursting with spices and a hint of smokiness, the shrimp and sausage come together harmoniously with vibrant bell peppers, making every bite satisfying and hearty.

This recipe is not only packed with protein to support your muscle growth and weight loss goals, but it also requires minimal cleanup since everything cooks in one pan. Perfect for busy days, you can have a nutritious meal on the table in no time!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 pound smoked sausage, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 2 teaspoons Cajun seasoning
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Heat olive oil in a large skillet over medium heat. Add sliced sausage and cook until browned, about 5 minutes.
2. Add chopped onion and minced garlic to the skillet. Sauté until the onion becomes translucent.
3. Stir in the sliced bell peppers and cook for another 3-4 minutes until they begin to soften.
4. Add the shrimp to the skillet along with Cajun seasoning, salt, and pepper. Cook until the shrimp turns pink and opaque, about 3-5 minutes.
5. Remove from heat and garnish with fresh parsley before serving.

Black Bean And Quinoa Power Bowls (22G Protein Per Serving)

These Black Bean and Quinoa Power Bowls serve as a delicious and nutritious meal, perfect for anyone looking to boost muscle growth and support weight loss. The combination of black beans and quinoa brings together a fantastic mix of flavors and textures, making each bite satisfying and fulfilling. Plus, they’re easy to whip up, making them a great option for busy weeknights!

The flavors come alive with the freshness of veggies and the creaminess of avocado, all while packing a solid protein punch. Each serving contains about 22 grams of protein, helping you feel energized throughout the day. Enjoy this healthy, colorful dish that’s as pleasing to the eye as it is to the palate!

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 avocado, sliced
• 1 cup corn (fresh or frozen)
• 1/2 cup chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
2. Prepare the Veggies: While the quinoa cooks, dice the bell peppers and slice the avocado. If using frozen corn, thaw it under running water or heat it briefly in the microwave.
3. Combine Ingredients: In a large bowl, mix the cooked quinoa, black beans, diced bell peppers, corn, and chopped cilantro. Squeeze in the lime juice and add salt and pepper to taste, tossing everything until well combined.
4. Assemble the Bowls: Spoon the quinoa mixture into bowls and top each with avocado slices. Serve immediately, or refrigerate for later. Enjoy your healthy and protein-packed meal!

Pesto Chicken Stuffed Sweet Potatoes (25G Protein Per Serving)

Pesto Chicken Stuffed Sweet Potatoes make for a delightful and nutritious meal. With tender chicken mixed with flavorful pesto and nestled in sweet potato halves, this dish strikes a balance between savory and sweet. It’s simple to prepare, making it perfect for a busy weeknight or a relaxed weekend dinner.

The creaminess of the pesto combined with the natural sweetness of the potatoes creates a burst of flavors that’s hard to resist. Plus, each serving packs a protein punch, making it a great choice for muscle growth and weight loss.

Ingredients

• 2 large sweet potatoes
• 1 cup cooked chicken, shredded
• 1/2 cup pesto sauce
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 400°F (200°C). Pierce the sweet potatoes with a fork and bake for about 45 minutes, or until tender.
2. While the sweet potatoes are baking, mix the shredded chicken with pesto sauce in a bowl. Add salt and pepper to taste.
3. Once the sweet potatoes are cooked, let them cool slightly, then slice them in half lengthwise and scoop out some of the flesh, leaving a bit to maintain structure.
4. Mix the scooped sweet potato flesh with the chicken and pesto mixture. Spoon this filling back into the sweet potato halves and sprinkle with Parmesan cheese.
5. Return the stuffed sweet potatoes to the oven for an additional 10-15 minutes, until heated through and slightly golden on top.
6. Garnish with fresh basil leaves before serving.

Tuna Egg Salad On Cloud Bread (27G Protein Per Serving)

Tuna Egg Salad on Cloud Bread is a delightful, protein-packed meal that’s both satisfying and light. The creamy texture of the salad pairs perfectly with the airy cloud bread, creating a delicious balance of flavors. This dish is not only easy to prepare but also makes for a fantastic lunch or light dinner option.

With the savory taste of tuna complemented by the richness of eggs and a hint of seasoning, this recipe is sure to please your palate. Plus, it’s simple to whip up in just a few minutes, making it an ideal choice for busy days when you want something nutritious without the hassle.

Ingredients

• 1 can of tuna, drained
• 2 hard-boiled eggs, chopped
• 2 tablespoons mayonnaise
• 1 teaspoon Dijon mustard
• 1 tablespoon chopped fresh dill
• Salt and pepper to taste
• Cloud bread (store-bought or homemade)
• Slices of cucumber or lettuce for crunch

Instructions

1. In a medium bowl, combine the drained tuna, chopped hard-boiled eggs, mayonnaise, Dijon mustard, and dill.
2. Season the mixture with salt and pepper to taste, then mix until well combined.
3. Spread the tuna egg salad over cloud bread and layer with slices of cucumber or lettuce for added crunch.
4. Top with another slice of cloud bread if desired, and enjoy!

Spicy Tofu Stir-Fry With Brown Rice (20G Protein Per Serving)

This Spicy Tofu Stir-Fry is a delightful way to enjoy a healthy meal packed with flavor and protein. With a perfect balance of spicy, sweet, and savory, this dish is sure to satisfy your taste buds while fueling your body. Plus, it’s super simple to whip up, making it an ideal choice for a quick weeknight dinner.

Featuring tofu, vibrant vegetables, and brown rice, this recipe not only provides a hefty dose of protein but also ensures you’re getting essential nutrients. You can easily customize it with the vegetables you have on hand, making it both versatile and convenient!

Ingredients

• 1 block (14 oz) firm tofu, drained and pressed
• 2 tablespoons soy sauce
• 1 tablespoon sriracha (adjust to taste)
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 2 green onions, chopped
• 1 cup cooked brown rice
• 1 tablespoon sesame seeds (for garnish)

Instructions

1. Prepare the Tofu: Cut the pressed tofu into bite-sized cubes. In a bowl, mix soy sauce and sriracha, then toss the tofu cubes in the mixture for about 10 minutes.
2. Cook the Tofu: Heat olive oil in a large skillet over medium heat. Add the marinated tofu and cook for about 5-7 minutes until golden brown on all sides. Remove from the skillet and set aside.
3. Sauté Vegetables: In the same skillet, add the sliced bell peppers and snap peas. Stir-fry for about 4-5 minutes until they are tender yet crisp.
4. Combine Everything: Return the tofu to the skillet, add cooked brown rice, and toss everything together until heated through. Stir in chopped green onions and adjust seasoning if needed.
5. Serve: Plate the stir-fry, sprinkle with sesame seeds, and enjoy your delicious high-protein meal!

Sheet Pan Sesame Ginger Chicken And Broccoli (29G Protein Per Serving)

This Sheet Pan Sesame Ginger Chicken and Broccoli is a delightful blend of savory and slightly sweet flavors. The chicken is marinated in a zesty sesame ginger sauce that infuses every bite with a mouthwatering taste, while the roasted broccoli adds a perfect crunch and a healthy dose of nutrients. It’s a simple meal to prepare, making it ideal for busy weeknights.

The beauty of this recipe lies in its convenience. Everything cooks together on one sheet pan, allowing for easy cleanup. Plus, with 29 grams of protein per serving, it’s a fantastic choice for anyone looking to support muscle growth while enjoying a flavorful dish. Let’s dive into the ingredients and steps to whip this up!

Ingredients

• 1 pound boneless, skinless chicken thighs
• 1/4 cup soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons honey
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1 teaspoon sesame seeds
• 4 cups broccoli florets
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix soy sauce, sesame oil, honey, ginger, and garlic to create the marinade. Place the chicken thighs in the marinade and let them soak for at least 15 minutes.
3. On a baking sheet, arrange the marinated chicken and broccoli florets. Drizzle any leftover marinade over the broccoli and season with salt and pepper.
4. Bake for 20-25 minutes, or until the chicken is cooked through and broccoli is tender. Sprinkle sesame seeds on top before serving.

High-Protein Chili With Ground Turkey (26G Protein Per Serving)

This hearty high-protein chili with ground turkey is both satisfying and nutritious. Packed with flavors from a blend of spices and veggies, it delivers a delightful warmth that will make you feel cozy on any day. Plus, it’s super simple to prepare, making it perfect for busy weeknights.

The combination of ground turkey and beans not only boosts the protein content but also makes this chili a filling meal. You can adjust the spices to suit your taste, whether you like it mild or spicy. Serve it with your favorite toppings, like avocado or cilantro, for a touch of freshness!

Ingredients

• 1 pound ground turkey
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 1 cup chopped bell peppers
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro and avocado for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add chopped onions and garlic; sauté until translucent.
2. Add ground turkey to the pot, breaking it up with a spoon. Cook until browned.
3. Stir in bell peppers, chili powder, cumin, paprika, salt, and pepper. Cook for another 2-3 minutes until the peppers soften.
4. Pour in the diced tomatoes and kidney beans. Bring to a simmer, then reduce heat and let it cook for 20-30 minutes, stirring occasionally.
5. Serve hot, garnished with fresh cilantro and slices of avocado.

Mediterranean Lentil Bowls With Tzatziki (23G Protein Per Serving)

These Mediterranean Lentil Bowls are a delightful combination of flavors and textures, perfect for anyone looking for a nutritious and filling meal. The lentils provide a hearty base, while fresh vegetables and a creamy tzatziki sauce add a refreshing touch. This dish is not only rich in protein, clocking in at 23 grams per serving, but it’s also simple to prepare, making it a great choice for a quick weeknight dinner or meal prep for the week.

Each bowl can be customized with your favorite veggies, and the homemade tzatziki sauce brings a zesty, cool element that pairs beautifully with the warm lentils. It’s a vibrant, healthy choice that will keep you satisfied and energized. Plus, it’s vegan-friendly and packed full of nutrients!

Ingredients

• 1 cup dried lentils (any variety)
• 3 cups water or vegetable broth
• 1 teaspoon olive oil
• 1 zucchini, diced
• 1 bell pepper (any color), diced
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste
• 1/2 cup plain Greek yogurt (or a plant-based alternative)
• 1 small cucumber, grated
• 1 clove garlic, minced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice

Instructions

1. Cook the Lentils: Rinse the lentils under cold water. In a pot, combine lentils and water or broth. Bring to a boil, then reduce heat and simmer for about 20-25 minutes, or until tender. Drain any excess liquid.
2. Sauté the Vegetables: In a skillet, heat olive oil over medium heat. Add the diced zucchini and bell pepper, cooking for about 5-7 minutes until soft. Stir in the cherry tomatoes and cook for an additional 2-3 minutes.
3. Make the Tzatziki: In a bowl, mix together the Greek yogurt, grated cucumber, minced garlic, chopped dill, and lemon juice. Season with salt and pepper to taste.
4. Assemble the Bowls: In each bowl, layer the lentils and sautéed vegetables. Top with a generous dollop of tzatziki sauce and extra fresh dill if desired.
5. Serve and Enjoy: These bowls are best enjoyed fresh, but you can store leftovers in the fridge for a quick meal on the go!

Mexican Beef And Rice Skillet With Black Beans (28G Protein Per Serving)

This Mexican Beef and Rice Skillet is a flavorful dish that combines hearty beef, nutritious black beans, and vibrant peppers all in one pan. It’s not only delicious but also easy to make, making it a perfect option for busy weeknights.

The blend of spices elevates the taste, while the protein-packed ingredients help fuel your muscle growth and support your weight loss goals. Whether served on its own or with a side of fresh avocado, this meal is satisfying and nutritious.

Ingredients

• 1 pound ground beef
• 1 cup long-grain rice
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups beef broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. In a large skillet over medium heat, brown the ground beef until fully cooked; drain any excess fat.
2. Add the onion and garlic to the skillet, cooking until the onion is translucent.
3. Stir in the diced bell peppers, cooking for an additional 3-4 minutes until slightly softened.
4. Add the rice, black beans, beef broth, chili powder, cumin, paprika, salt, and pepper. Bring to a boil.
5. Reduce heat to low, cover, and simmer for about 20 minutes or until the rice is tender and the liquid is absorbed.
6. Remove from heat and let it sit for a few minutes before serving. Garnish with fresh cilantro and serve with lime wedges.

Cilantro Lime Tilapia With Cauliflower Rice (24G Protein Per Serving)

This cilantro lime tilapia with cauliflower rice is a refreshing and healthy option for those looking to boost their protein intake while enjoying a flavorful meal. The tilapia is seasoned with zesty lime and fragrant cilantro, giving it a bright and vibrant taste that pairs beautifully with the light texture of cauliflower rice.

Not only is this dish simple to prepare, but it’s also packed with nutrients. The combination of tilapia and cauliflower rice delivers a satisfying meal that supports muscle growth and aids in weight loss. Plus, it’s ready in under 30 minutes, making it perfect for busy weeknights!

Ingredients

• 2 tilapia fillets
• 1 tablespoon olive oil
• 2 tablespoons lime juice
• 1 teaspoon lime zest
• 1/4 cup fresh cilantro, chopped
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups cauliflower rice
• 1 tablespoon butter
• Lime wedges for serving

Instructions

1. Marinate the Fish: In a bowl, mix olive oil, lime juice, lime zest, cilantro, garlic powder, salt, and pepper. Add the tilapia fillets, coating them well. Let them marinate for about 10 minutes.
2. Cook the Fish: Heat a skillet over medium heat. Add the marinated tilapia fillets and cook for 4-5 minutes on each side, or until they are cooked through and flake easily with a fork.
3. Prepare the Cauliflower Rice: In another pan, melt butter over medium heat. Add the cauliflower rice and sauté for about 5-7 minutes, stirring occasionally, until tender.
4. Serve: Plate the cauliflower rice and top with the cooked tilapia. Garnish with extra cilantro and lime wedges. Enjoy your nutritious meal!

Protein-Packed Veggie Frittata (19G Protein Per Serving)

Looking for a delicious way to boost your protein intake? This veggie frittata is not only flavorful but also simple to prepare. Packed with vibrant vegetables and loaded with eggs, it offers a satisfying meal that supports muscle growth and weight loss.

With a delightful mix of bell peppers, spinach, and spices, this frittata makes for a great breakfast, brunch, or even a light dinner. Each slice delivers 19 grams of protein, making it a nutritious option that will keep you feeling full and energized throughout the day.

Ingredients

• 6 large eggs
• 1/2 cup milk
• 1 cup spinach, chopped
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 cup shredded cheese (cheddar or your choice)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, whisk together the eggs and milk until well combined. Stir in the chopped spinach, diced bell peppers, and cheese. Season with salt and pepper.
3. Heat olive oil in an oven-safe skillet over medium heat. Pour the egg mixture into the skillet and cook for about 5 minutes, gently stirring the edges.
4. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the frittata is set and lightly golden on top.
5. Remove from the oven and let it cool slightly before slicing. Serve warm or at room temperature.

Teriyaki Chicken And Edamame Meal Prep (31G Protein Per Serving)

If you’re looking for a meal that’s both tasty and easy to make, this Teriyaki Chicken and Edamame recipe is a winner. With the sweet and savory flavors of teriyaki sauce, it pairs perfectly with crunchy edamame and colorful veggies, making it as pleasing to the eyes as it is to the palate.

This dish is simple to whip up, ensuring that you can enjoy a high-protein meal without spending hours in the kitchen. It’s perfect for meal prep, allowing you to portion out servings for the week ahead while hitting your protein goals.

Ingredients

• 2 boneless, skinless chicken breasts
• 1/4 cup teriyaki sauce
• 1 cup shelled edamame
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1/4 cup sesame seeds
• Salt and pepper to taste

Instructions

1. Marinate the Chicken: In a bowl, combine the chicken breasts and teriyaki sauce. Let it marinate for at least 30 minutes in the refrigerator.
2. Cook the Chicken: Preheat your grill or skillet over medium heat. Cook the marinated chicken for about 6-7 minutes on each side until fully cooked and juices run clear. Remove from heat and let it rest before slicing.
3. Prepare the Vegetables: While the chicken is cooking, steam the edamame and sauté the sliced bell peppers and zucchini in a separate pan until tender.
4. Assemble the Meal Prep: In meal prep containers, place sliced chicken, a portion of edamame, and the sautéed vegetables. Sprinkle sesame seeds on top for added flavor.
5. Store: Let the containers cool before sealing and storing them in the refrigerator for up to 4 days.

Buffalo Chicken Lettuce Wraps With Blue Cheese (27G Protein Per Serving)

Buffalo Chicken Lettuce Wraps are a delightful blend of spicy, savory flavors wrapped in crisp lettuce leaves. These wraps are not only satisfying but also pack a punch with 27 grams of protein per serving, making them a perfect option for those looking to support muscle growth while managing their weight. The combination of tender chicken tossed in zesty buffalo sauce, complemented by creamy blue cheese, creates a satisfying bite without the heaviness of traditional wraps.

Preparing these wraps is simple and quick, making them ideal for a busy weeknight dinner or a healthy meal prep option. They are also great for entertaining guests, as everyone can assemble their own wraps to their liking. Enjoy these as a snack or a light meal for a flavorful boost!

Ingredients

• 1 pound boneless, skinless chicken breasts, diced
• 1/2 cup buffalo sauce
• 1 tablespoon olive oil
• 1/4 cup crumbled blue cheese
• 1 head of butter lettuce or romaine, leaves separated
• 1/4 cup celery, finely chopped
• Salt and pepper to taste
• Extra buffalo sauce for drizzling

Instructions

1. Cook Chicken: In a skillet, heat olive oil over medium heat. Add diced chicken and season with salt and pepper. Cook until browned and cooked through, about 5-7 minutes.
2. Add Sauce: Once the chicken is cooked, pour in the buffalo sauce and stir to coat. Cook for an additional 2-3 minutes until heated through.
3. Assemble Wraps: Take a lettuce leaf and spoon the buffalo chicken mixture into the center. Top with crumbled blue cheese and chopped celery.
4. Serve: Drizzle with extra buffalo sauce if desired and enjoy your wraps fresh!

Balsamic Glazed Pork Tenderloin With Roasted Vegetables (29G Protein Per Serving)

Balsamic Glazed Pork Tenderloin is a delightful dish that combines savory and sweet flavors perfectly. The tenderloin is marinated in balsamic vinegar, which not only enhances its natural flavor but also keeps it juicy. This meal is simple enough for a weeknight dinner yet impressive enough for gatherings.

Roasting colorful vegetables alongside the pork adds a vibrant touch and ensures a well-rounded meal. You’ll love how the tangy glaze complements the tender meat and the caramelized veggies. Plus, with 29 grams of protein per serving, it’s a fantastic option for muscle growth and weight loss!

Ingredients

• 1 pound pork tenderloin
• 1/4 cup balsamic vinegar
• 2 tablespoons honey
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 2 cups mixed vegetables (bell peppers, zucchini, carrots)
• Fresh thyme for garnish

Instructions

1. Marinate the Pork: In a bowl, whisk together balsamic vinegar, honey, olive oil, garlic, rosemary, salt, and pepper. Place the pork tenderloin in a resealable bag and pour the marinade over it. Seal the bag and marinate in the refrigerator for at least 30 minutes.
2. Prepare the Vegetables: Preheat your oven to 400°F (200°C). Chop the mixed vegetables and toss them with olive oil, salt, and pepper. Spread them out on a baking sheet.
3. Roast: Remove the pork from the marinade (reserve the marinade) and place it on the baking sheet with the vegetables. Bake for 20-25 minutes until the pork is cooked through and the vegetables are tender.
4. Glaze: During the last 5 minutes of cooking, brush the pork with the reserved marinade. This will create a flavorful glaze.
5. Serve: Let the pork rest for a few minutes before slicing. Serve it alongside the roasted vegetables, garnished with fresh thyme.

Creamy Greek Yogurt Chicken Curry (25G Protein Per Serving)

This Creamy Greek Yogurt Chicken Curry is a delightful blend of spices and flavors that elevates the humble chicken to a new level. With its rich, creamy texture from the yogurt, this dish combines savory and aromatic spices, making it a comforting meal that’s both satisfying and nutritious.

Not only is it delicious, but it’s also simple to prepare, making it a go-to option for a busy weeknight dinner. Packed with 25 grams of protein per serving, it supports muscle growth and weight loss, all while delivering mouthwatering taste. Serve it over a bed of rice or alongside your favorite grain for a complete meal.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 cup plain Greek yogurt
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• Fresh cilantro for garnish

Instructions

1. Marinate the Chicken: In a bowl, combine the Greek yogurt, curry powder, cumin, turmeric, garlic powder, onion powder, salt, and pepper. Add the chicken pieces and mix well. Allow to marinate for at least 30 minutes, or overnight for more flavor.
2. Sauté Onions: In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute.
3. Cook the Chicken: Add the marinated chicken to the skillet, cooking until browned, about 5-7 minutes. Stir in the diced tomatoes and bring to a simmer.
4. Simmer: Reduce the heat and let the curry simmer for about 15 minutes, allowing the flavors to meld together and the chicken to cook through.
5. Garnish and Serve: Remove from heat, garnish with fresh cilantro, and serve over rice or your choice of grain.

Smoked Paprika Steak Bowl With Chimichurri (34G Protein Per Serving)

This Smoked Paprika Steak Bowl is a delicious blend of flavors and textures, perfect for anyone looking to boost their protein intake while enjoying a satisfying meal. The smoky notes from the paprika elevate the juicy steak, while the fresh chimichurri adds a vibrant herbal kick that brightens the dish.

Simple to make and packed with nutrients, this bowl combines tender steak with fresh veggies and hearty grains. It’s an ideal meal for those focused on muscle growth and weight loss, providing a solid 34 grams of protein per serving.

Ingredients

• 1 lb flank steak
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup cooked farro or quinoa
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup shredded carrots
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 clove garlic, minced
• 1/4 teaspoon red pepper flakes (optional)

Instructions

1. Season the Steak: Rub the flank steak with smoked paprika, garlic powder, salt, and pepper. Let it marinate for 30 minutes.
2. Cook the Steak: Heat a grill or skillet over medium-high heat. Cook the steak for about 4-5 minutes per side for medium-rare, or until desired doneness. Let it rest for a few minutes before slicing.
3. Prepare the Chimichurri: In a bowl, whisk together olive oil, red wine vinegar, minced garlic, chopped parsley, and red pepper flakes.
4. Assemble the Bowl: In a bowl, layer the cooked farro or quinoa, cherry tomatoes, cucumber, and shredded carrots. Top with sliced steak and drizzle with chimichurri.
5. Serve and Enjoy: Mix everything together before eating to enjoy all the flavors!