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The Importance of Protein Intake:

Protein is often referred to as the building block of muscles, and for a good reason. It’s crucial for muscle repair, growth, and recovery, especially after intense workouts. Consuming an adequate amount of protein helps to prevent muscle breakdown, promote muscle synthesis, and support overall strength and performance.

Additionally, protein plays a role in various bodily functions, including enzyme production, hormone regulation, and immune function, making it essential for overall health and well-being.

If you are not seeing results in the mirror but are putting in the work at the gym, it is probably because you are not meeting your daily protein intake. 

Benefits of Adequate Protein Intake:

Achieving optimal protein intake offers numerous benefits for fitness enthusiasts. It supports muscle growth and repair, allowing for faster recovery and improved performance during workouts.

Protein also helps to preserve lean muscle mass while promoting fat loss, making it essential for those looking to achieve a lean and toned physique.

Adequate protein intake can enhance satiety, reduce cravings, and support weight management goals by promoting feelings of fullness and satisfaction.

Challenges of Meeting Protein Requirements:

Despite its importance, many individuals struggle to meet their daily protein needs, whether due to dietary preferences, busy lifestyles, or lack of knowledge. Common challenges include finding convenient and affordable protein sources, planning balanced meals, and overcoming misconceptions about protein intake.

Factors such as age, weight, activity level, and fitness goals can influence individual protein requirements, making it challenging to determine the optimal intake for each person.

It can also be a challenge to find delicious, high protein meals and foods that have a high protein macro. That is where I come in to help! Below you will find recipes for breakfast, lunch, and dinner that are high in protein as well as my favorite ingredients to use in meals to increase my protein intake easily.

But first, let’s learn how to calculate the amount of protein you individually need to meet specific requirements. 

How to Calculate Daily Protein Need:

Determining your protein requirements is essential for optimizing your diet and achieving your fitness goals effectively. A common recommendation for active individuals is to consume between 0.7 to 1 gram of protein per pound of body weight per day. However, individual needs may vary based on factors such as activity level, muscle mass, and fitness goals.

To calculate your protein needs, multiply your body weight in pounds by the recommended protein intake range (0.7 to 1 gram). For example, a 150-pound person would aim to consume between 105 to 150 grams of protein per day.

How to Track Protein Intake: 

Tracking your protein intake is very important to make sure you are staying consistent with meeting your protein intake goal. My favorite way to do this is through app tracking. Many use My Fitness Pal to record their meals/ snacks to log their macros (fat, protein, carb intake).

My favorite app to use is Mike’s Macros. It is  VERY easy to use, simple, and clean with no clutter of ads and nonessential information that I do not need. Just straight to the point. Mike’s Macros also will include your recommended calorie, fat, carb, and protein count based off your weight, height, current body count, and goals for your fitness journey daily. 

Okay so we know the importance of protein intake, how to calculate your protein needs, and the best way to track your protein intake. That means it is now time for the yummy high protein meals!

High Protein Breakfast Meals: 

Here are 5 simple, delicious, and high protein breakfast meals that you will love! 

1. Protein Breakfast Bowl 

This is a delicious and very filling breakfast that contains over 20g of protein.

Recipe: 

• Combine the following ingredients:
• 2 cooked eggs
• 1/2 cup of cooked rice (Tip: I like to cook my rice in the InstantPot for quickly, perfectly cooked rice!)
• 2 tbsp of plain Greek yogurt
• shredded cheese, bacon bits, and hot sauce for extra flavor
• mix all in a bowl and enjoy!

Macros:

• Protein: 22g
• Fat: 17g;
• Carbohydrates: 29g

2. Greek Yogurt Parfait

Greek yogurt is one of my favorite easy, high protein ingredients. Using Oikos Triple Zero greek yogurt cups contain 15g of protein per serving!

Here are my favorite parfait flavors: 

• Vanilla greek yogurt with dark chocolate chips and coconut flakes
• Strawberry greek yogurt with crushed graham cracker 
• Mixed berry greek yogurt with granola and fruit

Macros:

• Protein: 15g
• Fat: 0g
• Carbohydrates: 7g

3. Protein Pancakes

I am a pancake girl all the wayyy! But I know they are high in carbs with no protein benefits… that was until protein pancakes entered the scene! I like the Kodiak brand, but I have recently made my own protein pancake mix to save money and to ensure I am consuming cleaner ingredients. This recipe has ~24g of protein per serving. Here is the recipe for homemade protein pancake mix: 

Recipe:

• Combine the following ingredients:
• 4 cups oat/ whole wheat/ almond flour (your choice of flour) 
• 1 cup of protein powder (I use vanilla but you can choose your flavor)
• ¼ cup of natural sweetener of choice (I use stevia but you can choose your own natural, healthy sweetener)
• 4 tablespoons of baking powder 
• Mix all together and store in an airtight container until ready to mix with mix for pancake batter!

Macros:

• Protein: 24g
• Fat: 6g
• Carbohydrates: 35g

4. Baked Peanut Butter Chocolate Protein Oats

Want a breakfast that tastes like a dessert but is healthy and high in protein? Baked protein oats are for YOU! There are so many different flavors you can create and different ways you can cook them! My favorite way to make them is to mix all ingredients in a half pint jar then microwave the jar to ‘bake’ the oats! Also, another benefit of oats is they will keep you full and high in energy longer!

Recipe:

• Combine the following ingredients:
• 1 scoop of rolled oats (I use the same scoop that I use for protein)
• 1 scoop of chocolate protein (you can use different flavors!)
• 1 tablespoon of maple syrup 
• ½ cup of almond milk 
• 1 tablespoon of peanut butter 
• ¼ tsp of baking powder
• 5 dark chocolate chips
• Store in the fridge overnight (if making ahead), or immediately put in the microwave for 1 minute (changes depending on your microwave and preference for doneness) and enjoy!

Macros:

• Protein: 41g
• Fat: 22g
• Carbohydrates: 54g

5. Chocolate Peanut butter and Jelly Overnight Protein Oats 

At first, I was not a fan of overnight oats. I did not like the texture or the bland flavors. But then I did my own thing and created delicious variations of overnight oats! My favorite way to make them is to mix all ingredients in a half pint jar to chill in the fridge before eating. Here is one of my favorites: 

Recipe:

• Combine the following ingredients:
• 1 scoop of rolled oats (I use the same scoop that I use for protein)
• 1 scoop of vanilla protein (you can use different flavors!)
• 1 tablespoon of maple syrup 
• ½ cup of almond milk 
• 1 tablespoon of peanut butter 
• 1 tablespoon of natural jelly (my fav is strawberry but you can use your favorite flavor)
• Place in the fridge to chill

Macros:

• Protein: 41g
• Fat: 16g
• Carbohydrates: 83g

High Protein Lunches: 

Here are 5 simple, delicious, and high protein lunches that you will love! 

1. Grilled Chicken salad 

A nice, crisp salad cannot be beat! If I am meal prepping to take my lunches to work, I will put my salads in a mason jar to ease storing and transporting the salads. I start with putting my protein at the bottom of the jar, then add my lettuce and veggies, and add my dressing in a separate container to not let my lettuce get soggy. Here are the ingredients I use for my salad: 

Recipe:

• Combine the following ingredients, chopped, in a bowl!
• 1 serving of grilled chicken breast (3 oz)
• 1 cup of romaine lettuce 
• 1 boiled egg
• Preferred vegetables (I like to use broccoli, peppers, and avocado)
• Preferred fruit (I like to sometimes use strawberries, apples, and/ or blueberries)
• 1 tablespoon of shredded cheese
• 2 tablespoons of preferred salad dressing (click here for my favorite high protein avocado dressing)

Macros: 

• Protein: 34g
• Fat: 13g
• Carbohydrates: Varies depending on fruit 

2. Chicken Bacon Ranch Bagel Protein Pizza 

Okay that was a mouthful! This recipe is taking something that you may think is a comfort, cheat meal but turning it healthy and high in protein. We will be making our own homemade bagels (don’t worry very easy) to make it high in protein. Or you can buy protein bagels from the store to save time 🙂

Ingredients: 

• Homemade high protein bagels- click here for my 3 ingredient recipe!
• 3 oz cooked chicken (Tip: cook your chicken in the InstantPot for a very quick and easy method!)
• 2 strips of bacon cooked
• 1 cup of mozzarella cheese
• 2 tbsp of high protein ranch dressing- click here for my homemade avocado ranch dressing recipe!
• 3 small peppers chopped
• Chopped onions  

Instructions: 

• Add ranch dressing (I like to use my avocado ranch dressing!) to the cooked bagels 
• Add mozzarella to the bagels 
• Add chicken, ranch, peppers, and onions to the top of cheese
• Bake at 350°F until cheese is nice and bubbly 

Macros: 

• Protein: 71g
• Fat: 87g
• Carbohydrates: 24g

3. Philly Cheese Steak Bowl 

Want the Philly cheese steak with the high protein and low carbs? Me too 😉 This bowl is delicious and very quick to make! Here are the ingredients you will need: 

Ingredients: 

• 1 lb (450g) beef sirloin or ribeye, thinly sliced
• 2 bell peppers, thinly sliced (green, red, or a mix)
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 4 slices provolone cheese, torn into pieces
• Cooked rice or cauliflower rice, for serving (optional)

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. 
2. Add the thinly sliced beef and cook for 2-3 minutes until browned and cooked through. 
3. Remove the beef from the skillet and set aside.
4. In the same skillet, add the remaining tablespoon of olive oil. Add the sliced bell peppers and onions, and cook for 5-6 minutes until softened and slightly caramelized.
5. Add the minced garlic to the skillet and cook for an additional 1 minute until fragrant.
6. Return the cooked beef to the skillet with the peppers and onions. Season with salt and pepper to taste, and toss everything together until well combined.
7. Top the mixture with torn pieces of provolone cheese. 
8. *Optional* Place the dish or baking sheet under the broiler for 2-3 minutes until the cheese is melted and bubbly.
9. Serve the cheesy beef, peppers, and onions over cooked rice or cauliflower rice, if desired.

4. Buffalo Chicken Spaghetti Squash

Want some spicy pasta without the carbs? Spaghetti squash is your answer! I use my InstantPot to make this quick and easy.

Ingredients:

• 1 spaghetti squash
• 2 boneless chicken breasts
• 1 cup of chicken broth
• 1/2 bottle of preferred buffalo sauce
• Olive oil
• 1 Ranch packet (optional)
• Optional toppings: shredded cheese

Instructions:

1. Place chicken breast in Instant Pot with bone broth, buffalo sauce, and ranch packet
2. Choose ‘pressure cook’ on high for 15 minutes
3. Cut spaghetti squash in half horizontally to make 2 ‘bowls’
4. Scrape the seeds out of the squash
5. Drizzle olive oil on the squash and sprinkle some salt for flavor
6. Place spaghetti squash on pan and bake in oven at 400° for 40-45 minutes
7. OR- once chicken in finished in the instant pot, place cut spaghetti squash in pressure cooker on high for 7-8 minutes
8. Once chicken is cooked thoroughly, shred
9. Once spaghetti squash is cooked, use a fork to scrape the flesh of the squash into spaghetti-like strands. The strands should easily separate from the skin.
10. Add the cooked, shredded chicken to the cooked squash
11. Add desired toppings!

Macros:

• Protein: 70g
• Carbohydrates: 70g
• Fat: 40g

5. Cowboy Burger Bowls

This is one of my absolute FAVORITE lunch meals!! This recipe is customizable, so feel free to add or substitute ingredients to suit your taste preferences. It’s a hearty and satisfying meal that captures all the flavors of a classic burger in a convenient bowl format.

Ingredients:

• 1 lb (450g) ground beef
• 1 tablespoon olive oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 packet of au jus gravy mix
• Salt and pepper, to taste
• Cooked rice or quinoa
• Optional toppings: chipotle mayo, shredded cheddar cheese, diced tomatoes, sliced avocado, crispy bacon bits, chopped green onions, pickled jalapeños

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. 
2. Add the sliced onion and minced garlic to the skillet and cook for 2-3 minutes, or until the onion is softened and translucent.
3. Add the ground beef to the skillet and cook, breaking it apart with a spatula, until it is browned and cooked through
4. Stir in the au jus gravy mix, and season with salt and pepper to taste. 
5. Cook for an additional 2-3 minutes, stirring occasionally, to allow the flavors to meld.
6. To assemble the cowboy burger bowls, divide the cooked rice or quinoa among serving bowls.
7. Top the rice or quinoa with the cooked ground beef mixture.
8. Garnish the bowls with your desired toppings, such as chipotle mayo, shredded cheddar cheese, diced tomatoes, sliced avocado, crispy bacon bits, chopped green onions, and pickled jalapeños.

Macros: 

• Protein: 80g
• Fat: 74g
• Carbohydrates: 70g

High Protein Dinners: 

Here are 5 simple, delicious, and high protein dinners that you will love! 

1. Grilled Lemon Herb Chicken with Roasted Vegetables

You can’t go wrong with a simple, staple of grilled chicken! Add the lemon herb flavoring and roasted veggies for the perfect yummy and refreshing dinner!

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper, to taste
• Assorted vegetables (e.g., bell peppers, zucchini, cherry tomatoes)
• Cooking spray

Instructions:

• In a bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper.
• Place chicken breasts in a resealable plastic bag and pour marinade over them
• Seal the bag and massage the marinade into the chicken. Marinate in the refrigerator for at least 30 minutes or up to 4 hours.
• Remove chicken from marinade and discard excess marinade.
• Grill chicken breasts for 6-8 minutes per side, or until cooked through and no longer pink in the center.
• While chicken is grilling, toss assorted vegetables with olive oil, salt, and pepper.
• Spread them on a baking sheet lined with foil and roast in the oven at 400°F for 20-25 minutes, or until tender.
• Serve grilled lemon herb chicken with roasted vegetables.

Macros

• Protein: 30g
• Fat: 10g
• Carbohydrates: 10g

2. Pork Chops with Veggies

Pork chops are a great high protein meal that are a very affordable option. Let’s face it, protein can get expensive if you are trying to meet the recommended intake. Plus I feel like pork is very easy to cook! Here is how to make pork chops with veggies:

Ingredients:

• 2-4 Pork chops
• 2 tablespoons olive oil
• Steak seasoning
• Salt and pepper, to taste
• Cooked sweet potato
• 2 cups green beans

Instructions:

• Heat olive oil in the skillet
• Season pork chops with salt, pepper, and steak seasoning
• Grill pork chops on skillet
• While pork chops are grilling, cook your veggies (I like to pair the pork chops with sweet potatoes and green beans)
• Use the grease from the pork chops to fry the green beans
• Serve pork chops with sweet potato and green beans

Macros: 

• Protein: 29g
• Fat: 10g
• Carbohydrates: 22g

3. Chicken Tacos 

This is the easiest way to make taco style chicken. Only 3 ingredients, and with an InstantPot, your chicken (even if frozen) will be ready in 18 minutes! Here’s how to make chicken tacos: 

Ingredients: 

• 4 boneless, skinless chicken breasts
• 1 cup of chicken broth
• 1 packet of taco seasoning
• 1 can of rotel 
• Tortilla shells (can choose to go shell-less and make this a chicken taco bowl!)
• Toppings of choice (I like to use tomatoes, shredded cheese, plain greek yogurt substitute for sour cream, lettuce, etc.)

Instructions: 

• Place chicken breasts (even if frozen) in InstantPot
• Add the taco seasoning, can of Rotel, and chicken broth
• Set the pressure cooker to high on 18 minutes
• Once chicken is cooked, shred
• Add chicken to your taco shells 
• Add your desired toppings

Macros:

• Total Protein: -30g
• Total Fat: 3-6g
• Total Carbohydrates: 20g 

4. Salmon Bowl

Break out the airfryer to make this quick and easy salmon bowl! This will become your go- to fast meal.  

Ingredients:

• 1 salmon fillet
• Salt and pepper
• Paprika
• Lemon juice
• Olive oil
• Avocado
• Carrots
• Broccoli
• 1 cup of cooked rice
• 2 tbsp Yum Yum sauce

Instructions:

• Cut the salmon fillet into cubed bite sized pieces
• In a bowl, cover salmon with olive oil
• Sprinkle salt, pepper, and paprika on salmon
• Add salmon to the airfryer with the carrots and broccoli
• Air fry on 400° degrees for 8-10 minutes
• Remove from airfryer and add to bowl with cooked rice
• Add avocado, Yum Yum sauce, and any toppings you like

Macros:

• Protein: 45 grams
• Carbohydrates: 80 grams
• Fat: 60 grams

5. Protein Style Burger with Roasted Potatoes

Eating healthy does not mean you have to do away with your favorite, comfort meals! If you love a specific meal, I am sure there is a way to make it healthier. Making your burgers ‘protein style’ is taking away the bread and extra carbs by replacing it with a lettuce wrap. Don’t worry, it is still very delicious!

Ingredients for Burger:

• 4 large lettuce leaves (such as iceberg or romaine)
• 1 lb (450g) lean ground beef
• Salt and pepper, to taste
• Hamburger seasoning
• Optional toppings: cheese, sliced tomatoes, sliced onions, pickles, mustard, chipotle aioli

Ingredients for Roasted Potatoes:

• 4 medium potatoes, washed and diced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup.
2. In a large bowl, toss the diced potatoes with olive oil, garlic powder, paprika, salt, and pepper until evenly coated. Spread the potatoes out in a single layer on the prepared baking sheet.
3. Roast the potatoes in the preheated oven for 25-30 minutes, or until golden brown and crispy, stirring halfway through cooking.
4. While the potatoes are roasting, prepare the protein-style hamburgers. Divide the lean ground beef into four equal portions and shape them into patties. Season both sides of the patties with salt and pepper.
5. Heat a grill pan or skillet over medium-high heat. Cook the hamburger patties for 4-5 minutes per side, or until they reach your desired level of doneness. Make sure to flip them only once to develop a nice sear on each side.
6. Once the hamburger patties are cooked, assemble the protein-style hamburgers by placing each cooked patty on a large lettuce leaf. Top with sliced tomatoes, onions, pickles, mustard, ketchup, or any other desired toppings.
7. Serve the protein-style hamburgers with the roasted potatoes on the side

Macros:

• Protein: 29g
• Fat: 10g
• Carbohydrates: 30g

High Protein Snacks and Cheats

Even with eating high protein meals, you still may need additional help and supplementation to reach your desired amount of protein daily. You will notice fitness professionals are not able to meet that daily goal with only the food in their meals.

Protein supplements and additions are critical to subtly adding more protein in your diet. Here are my favorite ways to add protein in your day supplementally: 

1. Protein Powder
   1. This is probably the most obvious, but you may not realize all the ways you can use protein powder! There are many flavors of protein powders on the market. We prefer chocolate over the other flavors, but I also like to keep vanilla in the pantry as a consistent staple. 
   2. I like to add protein powder anywhere I can to increase my protein in the prepared meal/ snack. I love a good protein shake as a sweet, healthy dessert to replace milkshakes. I replace it in dry ingredients for ‘bread’ types of recipes (pancakes, muffins, cake, etc.). Sometimes, the protein powder can completely replace flour. Other times, it needs to replace ½ of the flour. This depends on the recipe. 
2. Greek yogurt
   1. If you are a fan of sour cream but not a fan of the macros that come with it, you need to make the switch to greek yogurt TODAY. I promise, you will not notice the difference between plain greek yogurt and sour cream. I add this to everything! My eggs, tacos, salad dressings, soups, etc.
   2. Flavored greek yogurt is one of my favorite snacks at night and breakfasts in the morning. You know when you get finished with dinner and need a little bit of something more to top you off? Flavored greek yogurt is my choice! I use this as my ‘dessert’ at the end of my meals. I also love the Oikos Triple 0 greek yogurt cups from Sam’s Club. I use these as my breakfast every morning. Easy on the go breakfast!
3. Cottage Cheese
   1. This is another great substitute and addition to most meals. I have noticed that cottage cheese can be an acquired taste for some, but I love it! I grew up on cottage cheese and crackers for snacks. There are so many more ways to use your cottage cheese though! You can add it to your eggs for a more ‘fluffy’ texture, blend it for ingredients to add to desserts, put it on toast, use it for dressings, etc. I also like to mix a ranch dressing packet with my cottage cheese to eat with fresh veggies. 
4. Collagen
   1. Collagen is the sneaky ingredient I like to add to recipes. I have tried two different types of collagen. The first was a berry flavor that I added to my water each day. I loved this with a wedge of lemon to help me increase my water intake. The type of collagen I have now is unflavored, but it still has a ‘chalky’ taste to it when I add it to my water. So I prefer to add it to my recipes instead. You cannot even taste it! But it has added grams of protein! I like to add it to my homemade dressings, pancake mixes, dips, soups, etc. 
5. PB2 Pure Peanut Powder
   1. I love using PBFit powder to easily add a nice, yummy flavor to recipes in order to increase my protein intake. I like to add this powder to zero sugar whip cream with some dark chocolate chips and freeze it for a ‘nice’ cream. I also add this to my protein shakes, yogurt, homemade protein bars, and other healthy desserts. 
6. Snack Boxes
   1. I cannot make it through the day without a snack box. I eat breakfast at around 6:30 am, lunch at 12:00 pm, and dinner around 6:00-7:00 pm. I have to have a snack between breakfast and lunch and lunch and dinner. If I do not, I have really low energy throughout the day. Being in the profession I am, I cannot have low energy! I have to stay awake and moving at all times. So, I eat a snack box at work and when I get home I have pre- made snacks ready for me to eat before dinner time. Here is what I include in my snack boxes for more protein intake:
      1. Boiled eggs
      2. Turkey sticks 
      3. Cheese sticks 
      4. Homemade protein bars
      5. Egg salads
      6. Protein baked oats

Getting adequate protein intake is crucial for fitness enthusiasts looking to maximize their workout results, support muscle growth, and optimize overall health and well-being. While challenges such as finding convenient protein sources and determining individual protein needs may arise, the benefits of prioritizing protein intake far outweigh the obstacles. By understanding the importance of protein, overcoming challenges, and calculating your protein needs, you can unlock the full potential of your fitness journey and achieve your goals with confidence and success. I know you will GROW in your fitness goals with these high protein meals!

Leave a comment below if you try one of these recipes OR if you have an additional recipe/ idea to add!