30 High-Protein Meals That Are Just as Easy to Whip up as They Are Delicious
So much more exciting than grilled chicken breast.
Protein gets a lot of attention—and for good reason: The macronutrient is super important for building and repairing muscles, everyday body functionality, and immune and hormone health. Plus, it helps keep you full.
Since it's so important, it's also no surprise that you need quite a bit of it, even though pulling that off might get a little tricky sometimes. While the RDA for protein has remained the same for 30 years—at 0.36 grams per pound of total body weight, or 0.8 grams per kilogram—research now suggests that we need more like one gram per pound. (Psst: that higher number is especially important for anyone who regularly hits the gym.) One easy way to make sure you get there? Following high-protein recipes, where all the calculations are already done for you.
The Women's Health kitchen has you covered. Every single one of the high-protein recipes below packs in at least 20 grams of protein. These high-protein meals offer a variety of beyond-delicious ways to get more the macro into your diet. From high-protein breakfast recipes to steak dinners and easy chicken ideas, there's something for everyone. Ready to get cooking?
Join WH+ for access to our High-Protein Meal Prep Manual and the WH Protein Playbook.
Greek Chicken and Farro Salad (26 Grams of Protein)
You can never really go wrong with a grain bowl, especially when you load it up with lemony chicken and tons of fresh produce—plus farro, which has about six grams of protein per 1/2 cup (cooked).
Get the Greek Chicken and Farro Salad recipe.
Per serving: 380 cal, 10 g fat (1.5 g sat), 26 g protein, 198 mg sodium, 44 g carb, 4 g sugar (0 g added sugar), 7 g fiber
Meal Prep Egg Bites (5 Grams of Protein per Bite, 20 per Serving)
Whether you're looking to boost your protein intake in the a.m. or in the middle of the afternoon, these easy-to-customize, make-ahead egg muffins have you covered.
Get the Meal Prep Egg Bites recipe.
Per serving: About 61 calories, 4 g fat (1.5 g sat fat), 126 mg cholesterol, 140 mg sodium, 2 g carbs, 0 g fiber, 1 g sugar (0 g added sugar), 5 g protein
Chicken Fajita Wrap (30 Grams of Protein)
Looking for a low-carb, high-protein option? Introducing, the dinner of your dreams...
Get the Chicken Fajita Wrap recipe.
Per serving: 259 cal, 10 g fat (2 g sat), 30 g protein, 338 mg sodium, 11 g carb, 5.5 g sugars (0 g added sugars), 2 g fiber
RELATED: The Best High-Protein, Low-Carb Foods, According to Nutritionists
Sausage and Fennel Chickpea Rigatoni (46 Grams of Protein)
Pump up the protein of your next pasta night by subbing in chickpea-based rigatoni and throwing crispy sausage into the mix. Each bowl offers up 46 (!) grams of the macro.
Get the Sausage and Fennel Chickpea Rigatoni recipe.
Per serving: About 638 cal, 30.5 g fat (6.5 g sat), 77 mg chol, 1,062 mg sodium, 56 g carb, 16 g fiber, 10.5 g sugar (0 g added sugar), 46 g protein
Egg Toast (30 Grams of Protein)
Looking for a way to level-up your toast? Try making it protein-packed.
Get the Egg Toast recipe.
Per serving: About 477 cal, 22 g fat (5.5 g sat), 382 mg chol, 1,237 mg sodium, 39 g carb, 7 g fiber, 8.5 g sugar (3 g added sugar), 30 g protein
Lemon-Thyme Chicken With Shaved Brussels Sprouts (45 Grams of Protein)
High-protein vegetables (read: Brussels sprouts) can bring a good dose of protein to the dinner equation.
Get the Lemon-Thyme Chicken With Shaved Brussels Sprouts recipe.
Per serving: 455 cal, 21.5 g fat (4 g sat), 44.5 g protein, 555 mg sodium, 23.5 g carb, 14 g sugars (0 g added sugars), 5.5 g fiber
Pork, Pineapple and Onion Skewers (29 Grams of Protein)
You'll want to fire up the grill in the dead of winter to make this tropical-vibe dish.
Get the Pork, Pineapple and Onion Skewers recipe.
Per serving: About 308 cal, 11 g fat (2.5 g sat), 65 mg chol, 897 mg sodium, 24 g carb, 2 g fiber, 17 g sugar (6 g added sugar), 29 g protein
Sheet Pan Salmon and Tomatoes (36 Grams of Protein)
Throw a few ingredients onto a sheet pan, then let your oven do the heavy lifting for tonight's dinner. Easy clean-up FTW.
Get the Sheet Pan Salmon and Tomatoes recipe.
Per serving: 595 cal, 21 g fat (4.5 g sat), 63 mg chol, 1,100 mg sodium, 68.5 g carb, 4 g fiber, 5 g sugar (0 g added sugar), 36 g protein
Protein Pancakes (17 Grams of Protein)
Tap into oat flour and protein powder the next time you're making pancakes. Each stack will pack in at least 17 grams of protein. Serve 'em with a side of bacon or scrambled eggs for even more of the macro.
Get the Protein Pancake recipe.
Per serving (3 pancakes): About 229 cals, 6.5 g fat (2.5 g sat fat), 114 mg chol, 583 mg sodium, 28 g carbs, 3 g fiber, 9 g sugar (.5 g added sugar), 17 g protein
Mushroom and Beef Blended Burger (26 Grams of Protein)
You better believe burgers are a great high-protein meal. Mix some chopped mushrooms into your beef mixture and pile fresh greens onto patties to make them a li'l healthier.
Get the Mushroom and Beef Blended Burger recipe.
Per serving: 324 cal, 10.5 g fat (3.5 g sat), 26 g protein, 820 mg sodium, 32 g carb, 7.5 g sugars (0 g added sugars), 4 g fiber
Chickpea Salad Sandwiches (23 Grams of Protein)
Vegans, take note: This 10-minute recipe touts 23 grams of protein per serving.
Get the Chickpea Salad Sandwiches recipe.
About 472 cal, 12 g fat (2 g sat), 2.5 mg chol, 905 mg sodium, 70 g carb, 16 g fiber, 11.5 g sugar (0 g added sugar), 23 g protein
RELATED: 25 Healthy Sandwich Ideas For Breakfast, Lunch, and Dinner
Steak Salad With Grilled Watermelon (28 Grams of Protein)
This 20-minute dinner gives you a reason to spend time outdoors, while helping you hit your protein goals. Win-win.
Get the Steak Salad With Grilled Watermelon recipe.
Per serving: 361 cal, 18 g fat (4.5 g sat), 28 g protein, 346 mg sodium, 24 g carb, 16 g sugar (1.4 g added sugar), 4.5 g fiber
Grilled Fish Tacos (25 Grams of Protein)
If one thing is true about fish tacos, it’s that the more colorful the toppings are, the better!
Get the Grilled Fish Tacos recipe.
Per serving: 234 cal, 5.5 g fat (0.5 g sat), 25 g protein, 324 mg sodium, 23 g carb, 7 g sugars (0 g added sugars), 2 g fiber
Carrot Cake Overnight Oats (21 Grams of Protein)
This recipe is straight out of the Women’s Health+ High Protein Meal Prep Manual, which means it’s packed with protein—and something you can prep and enjoy all week long.
Get the Carrot Cake Overnight Oats recipe.
Per Serving: About 541 cal, 27 g fat (6 g sat), 9 mg chol, 348 mg sodium, 60 g carb, 13 g fiber, 26.5 g sugar (3 g added sugar), 21 g protein
Salmon With Artichokes, Chickpeas, and Spinach (41 Grams of Protein)
Also from the WH+ High Protein Meal Prep Manual, this easy sheet pan dinner takes just 25 minutes to put together.
Get the Salmon With Artichokes, Chickpeas, and Spinach recipe.
Per Serving: About 486 cal, 24.5 g fat (4 g sat), 80 mg chol, 531 mg sodium, 24 g carb, 10 g fiber, 3.5 g sugar (0 g added sugar), 41 g protein
Summery Mackerel snd Tomato Pasta with Almond Mint Pesto (30 Grams of Protein)
Salmon is a delicious fish—but it gets too much of the spotlight. Shake things up with some mackerel for a yummy dinner complete with protein and omega 3s.
Get the Summery Mackerel and Tomato Pasta with Almond Mint Pesto recipe.
Per serving: About 884 cal, 54.5 g fat (7.5 g sat), 33 mg chol, 541 mg sodium, 74 g carb, 15 g fiber, 4 g sugar (0 g added sugar), 33 g protein
No Cook Shrimp, Cucumber, and Tomatillo Chilled Soup (28 Grams of Protein)
Want a bright, fresh, protein-packed meal without needing to turn on a stove? This is the recipe for you.
Get the Shrimp, Cucumber, and Tomatillo Chilled Soup recipe.
Per serving: About 343 cal, 18.5 g fat (5.5 g sat), 239 mg chol, 1,581 mg sodium, 18 g carb, 6 g fiber, 7 g sugar (2 g added sugar), 28 g protein
Steak Burrito Bowl Salad (32 Grams of Protein)
Meal prepping? You can make all of these delicious components in advance—just stash in the fridge separately—and throw them all together when you're ready to chow down.
Get the Steak Burrito Bowl Salad recipe.
Per serving: About 570 cal, 28.5 g fat (8 g sat), 76 mg chol, 726 mg sodium, 48 g carb, 9 g fiber, 5 g sugar (0 g added sugar), 32 g protein
Smoky Chicken Quinoa Soup (42 Grams of Protein)
This protein-packed soup is proof that a big bowl of broth can seriously satisfy.
Get the Smoky Chicken Quinoa Soup recipe.
Per serving: 488 cal, 14.5 g fat (2.5 g sat), 42 g protein, 945 mg sodium, 50 g carb, 7.5 g sugars (0.5 g added sugars), 12 g fiber
Medames-Style Fava Beans (20 Grams of Protein)
Don't sleep on canned beans! These budget-friendly legumes pack in *tons* of protein, plus a slew of other health benefits.
Get the Medames-Style Fava Beans recipe.
Per serving: 434 cal, 16.5 g fat (2.5 g sat), 20 g protein, 939 mg sodium, 54 g carb, 3.5 g sugars (0 g added sugars), 14 g fiber
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
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