What do we need in order to build muscles?
Progressive overload with exercise, adequate protein and rest right?
You can have progressive overload and sleep but what about protein?
How do you complete your daily protein requirements?
In this article, I’m going to give you 10 best high protein meals that not only taste amazing but it’s high in protein as well.
High Protein Food List
Most people know which food is high in protein but if you still want to know here is the complete list of it and there are few more high protein foods.
- Eggs
- Chicken
- Salmon
- Tuna Steak
- Beef
- Cottage Cheese
- Greek Yogurt
- Tofu
- Seitan
- Quinoa
- Chickpeas
- Tempeh
- Beans
- Spirulina
- Lentils
- Quinoa
- Oats
- Shrimp
- Nuts and seeds
Best High Protein Meals
Before you jump into those recipes, it is very important for you to know how much protein you should eat in order to lose fat and build muscles.
According to examine.com article, a person needs around 1.6–2.4 g/kg protein per day.
So if your weight is 85kg, and we take 2g/kg, then your daily protein requirement is 170gm of protein.
Read the in depth article by examine.com on Optimal protein intake for various goals.
#10 Nut Free Blueberry Bliss Bites
This is the best protein meal for someone who loves eating blueberries, dates, oats and don’t want to have added sugar in their meals.
What You’ll need:
- Fresh Blueberries
- Rolled Oats
- Desiccated Coconut
- Dates
- Sunflower Seeds
- Dried Blueberries
- Lemon zest and juice
Prep time: 10 min
Yield: 18 bliss balls
Protein = 1.6g per bliss ball
Check Out the complete Recipe Here
#9 Tarragon Chicken
Making chicken for dinner or lunch after a busy day is really though, but don’t worry this chicken recipe is not only easy, it is also full of flavor.
What You’ll need:
- Chicken Breasts
- Canola Oil
- all purpose flour
- Unsalted butter
- Garlic
- Mustard
Yield: 4
Protein 40g
Check Out the complete Recipe Here
#8 Stovetop Butternut Squash Mac And Cheese
I love eating meals with mac and cheese, and this one is the best mac and cheese recipe under 30 min.
What You’ll need
- Dry pasta
- Olive oil
- White onion
- Butternut
- Cheddar cheese
- Greek Yogurt
Prep time: 10mins
Cook time: 15mins
Total time: 25 min
Yield: 4
Protein: 20.1g
Check Out the complete Recipe Here
#7 Parmesan & Almond Baked Asparagus Fries
These Parmesan and Almond Baked Asparagus Fries are a low carb, delicious way to spruce up your side dish tonight. Ready in under 30 minutes, including a creamy chive yogurt dip. What’s not to love?
What you’ll need:
- Almonds
- Parmesan cheese
- All purpose flour
- eggs
- asparagus
Prep time: 15mins
Cook time: 10mins
Total time: 25mins
Yield: 4
Protein: 27g
Check Out the complete Recipe Here
#6 Baby Portobello Mushroom Stir Fry
With these recipes, you can easily make low maintenance meals in no time, especially when you didn’t plan anything for dinner.
What you’ll need:
- Baby mushrooms
- Kale leaves
- Cannellini beans
- soy sauce
- Garlic
- Honey
Prep time: 10mins
Cook time: 15mins
Total time: 25mins
Yield: 3
Protein: 20g
Check Out the complete Recipe Here
#5 Veggie Kabobs With Halloumi
If you love eating grilled meals then these grilled veggie kabobs with halloumin are like best for you.
What You’ll need
- Halloumi cheese
- Mushrooms
- Bell peppers
- Cherry tomatoes
- Zucchini
Prep time: 15min
Cook time: 10mins
Total Time: 25mins
Yield: 8
Protein: 9gm each
Check Out the complete Recipe Here
#4 Instant Pot Steel Cut Oats
I love eating meals made out of oats for breakfast and this recipe will take less than 20 minutes to be ready and eaten.
What you’ll need:
- Steel cut oats
- Milk or water
- Cinnamon
- Sweetener for toppings
Prep time: 5mins
Cook time: 4mins
Total time: 9mins
Yield: 6
Protein: 13g
Check Out the complete Recipe Here
#3 Stuffed Eggplant Parmesan
This stuffed eggplant parmesan recipe needs less time and less mess for making it.
What you’ll need:
- Egg plants
- Diced tomatoes
- Garlic
- Parsley
- Mozzarella
- Parmesan
- Breadcrumbs
Prep time: 15mins
Cook Time: 25mins
Total time: 40mins
Yield: 2
Protein: 20.6g
Check Out the complete Recipe Here
#2 Almond Crusted Baked Tofu Nuggets
Almonds are a tiny protein powerhouse. When combined with tofu, you know there’s something special going on! These tasty little almond crusted baked tofu nuggets pair with a delicious avocado and Greek yogurt sauce for double the protein.
What you’ll need:
- block tofu
- olive & sesame oil
- soy sauce
- flour
- egg
- whole almonds
- nutritional yeast
Prep time: 30mins
Cook Time: 10mins
Total time: 40mins
Yield: 2
Protein: 21g
Check Out the complete Recipe Here
#1 No Bake Cashew Cacao And Berry Energy Bites
These No Bake Cashew Cacao and Berry Energy Bites are a super simple five ingredient recipe that comes together so quickly. Free from gluten, these vegan bliss balls make a great snack for lunch boxes (if allowed) or a fantastic snack at home.
What you’ll need:
- medjool dates (100 g) pitted
- roasted unsalted cashews
- dried cranberries
- cacao powder
Prep time: 10mins
Total time: 10mins
Yield: 12
Protein: 1.6g per serving
Check Out the complete Recipe Here