13 Protein-packed Meals

High-protein diets aren’t just for bodybuilders. While protein is well-known for its muscle-building capabilities, this macronutrient also helps aid cellular repair, tissue building, digestion and metabolism. Eating high-protein meals can also help you feel full, making you less likely to snack throughout the day.

How much protein do you need? The National Academy of Medicine recommends adults consume at least 0.8 grams of protein per kilogram of body weight each day, or just over 7 grams per 20 pounds. That means a person weighing 150 pounds would need at least 54 grams of protein daily. You may need more, especially if you’re regularly working out.

Some top protein sources are meat and seafood, dairy items, legumes, nuts and seeds. Check out the 13 recipes we’ve rounded up to help you add more protein to every meal.

Protein-rich Breakfasts

Breakfast with a protein boost can help kick-start your mornings. Eggs and low-fat dairy items, such as Greek yogurt, are rich in protein. Here are some other high-protein breakfasts:

Adding protein powder and using Greek yogurt in place of whipped cream adds extra protein to help keep you satisfied. Use whipped cream if you’re in the mood for something extra sweet.

Combine old-fashioned oats, Greek yogurt and milk in an airtight jar overnight. By morning, the oats will have absorbed the liquid, and you can top them with fruit, chia seeds, nuts, granola or peanut butter.

Turmeric is prized for its anti-inflammatory and antioxidant properties. Adding it to scrambled eggs is an easy way to help get a daily boost of this golden spice.

This dish tastes great warm or at room temperature for flexibility in serving, and the grain-free, gluten-free crust doesn’t sacrifice flavor.

Protein-rich Lunches

Chicken, seafood, quinoa, nuts, nut butters, seeds and seed butters are all high in protein and can easily be incorporated into lunchtime. Staples like chicken salad, tuna salad and PB&J each fit the bill, along with these protein-packed recipes:

This high-protein meal comes together quickly with the help of rotisserie chicken and can easily be served for lunch throughout the week.

Simple swaps like bell pepper strips instead of bread can help keep protein-rich comfort foods like tuna melts on your keto-friendly menu.

This egg salad is served on keto-friendly bread as a sandwich, but it’s equally delicious rolled up in a low-carb tortilla.

These cool, crisp lettuce cups are filled with savory chicken and vegetable filling. If you prefer, you can use crumbled firm tofu for a vegetarian version.

Protein-rich Dinners

Dinner is likely the easiest meal to build in traditional protein sources like meat and seafood. Other high-protein foods you could incorporate are lentils, beans, chickpeas and tofu. Fuel your family with these protein-rich recipes:

This casserole is filled with fresh summer vegetables and high-protein chicken.

Seasoned chickpeas make for the perfect pairing with protein-packed, oven-roasted salmon.

This recipe makes good use out of leftover beef. If you canʼt find tostada shells, you can make them by deep-frying whole tortillas until crispy. Serve tostadas with hot sauce or your favorite salsa.

A steaming hot bowl of this spicy chili will satisfy meat eaters and vegetarians alike.

Spicy grilled ribeye steaks are perfectly complemented by a light and refreshing veggie slaw in this Korean-inspired dinner.

Want more meal inspiration? Check out our blog and explore our Easy Meal Solutions page. For information about how to incorporate more protein-rich choices into every meal, schedule a Telenutrition appointment with a Kroger registered dietitian.