High Protein Meals for Breakfast, Lunch, and Dinner

high protein food

A body needs protein, a macronutrient made up of over 20 amino acids, to increase muscle mass and to develop and repair cells. Meals high in protein are an essential part of any diet, and plant sources, lean meats, egg whites, and low-fat dairy products are the most recommended protein sources. 

The National Academy of Medicine recommends that adults consume 0.8 grams of protein for every kilogram of body weight per day, evenly distributed throughout meals.

If you are looking for high-protein meals for breakfast, lunch, and dinner, here are some healthy recommendations:


Black Beans

Including black beans in your breakfast with a baked egg dish or a bowl of salad is an excellent way to start your day with the appropriate quantity of plant-based proteins that are 79% digestible.

A study claims that because of their low glycemic index, they improve cognitive function. The 2015 Dietary Guidelines for Americans state that consuming plant-based protein is an excellent approach to reducing your risk of developing chronic diseases. 

Sunrise Sandwich

Are you looking for high-protein breakfast meals?

Make a sunrise sandwich with 1 egg, 2 oz of smoked turkey breast, 1 slice of American cheese, and 1 whole-wheat English muffin, to get the punch of about 19g of protein. Turkey has all 9 essential amino acids that our bodies require for growth & repair. According to studies, consuming chicken meat instead of red meat reduces the risk of heart disease by 19%.

Peanut Butter and Banana Toast with Chia Seeds

You only need 3 tbsp of peanut butter, toast, sliced banana & chia seeds to start your day with 22g of protein. Peanut butter contains oleic acid, which aids in the maintenance of healthy cholesterol and blood pressure. Bananas and chia seeds are excellent choices for a high-protein breakfast meal because they are both rich in dietary fiber, minerals & potassium.


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    Edamame Salad

    High protein meals in lunch are required to maintain blood sugar levels stable and to feel active. Just 160g of edamame (containing Isoflavones), mixed with black beans, corn, lime juice, and sliced bell pepper, mixed in a bowl can give you 18.4g of protein. Edamame contains a high concentration of vitamins, minerals, fiber, antioxidants, and vitamin K. According to studies, Americans’ average daily intake of isoflavones is less than 3 mg.

    Salmon Wrap

    One of the best sources of Omega-3 fatty acids, which lower blood pressure and inflammation, is the healthful fish salmon. You can get 25g of protein from a 100g (3.5oz) serving. It has minerals, and vitamins are free of carbohydrates, and is a good source of calcium. According to research, consuming high-protein meals, including baked or boiled fish may reduce heart rate as well as the risk of developing ischemic heart disease and heart failure.

    Chicken Breast Fajitas Bowl

    Make your high-protein lunch meal by assembling one fajita with 3 ounces (25 grams) of chicken breast, vegetables, brown rice or quinoa, and 1/2 cup of beans (45 grams of protein). Chicken Fajitas are high in lean protein and low in sodium and calcium.


    Sheet Pan Tofu With Vegetable Crispy Chickpeas

    We’ve already discussed how vital plant-based protein is, and this meal contains tofu, chickpeas, and nutritional yeast. Tofu, which includes 9 essential amino acids, supports healthy weight management and provides 17g of protein per 100g meal. The combination of fiber, protein, and isoflavones in tofu is thought to contribute to its benefits for heart health. On the other hand, a cup of chickpeas has 14.5g of protein, which helps maintain muscle mass and bone health.

    Salt-and-Pepper Chicken With Cheesy Spinach Quinoa

    Did you know that 95% of American adults and children do not ingest the recommended amount of fiber, according to studies? 

    Look no further for a high-protein meal for dinner. This 20-minute recipe is packed with protein and tastes even better when paired with freshly chopped greens and grated Gruyère cheese. Statistics show that both quinoa and spinach are good sources of fiber, minerals, nutrients, and a lot of protein.

    Superfood Lentil Salad

    Add protein-rich items like zucchini, sunflower seeds, earthy lentils, fish, tofu, and avocado to customize your salad. To provide your body with folate, fiber, manganese, and a healthy quantity of protein, add a 1/2 cup of lentils. Sunflower seeds, which you may add based on your needs, offer 100g of protein and 21g of good fats. You may add more salmon to make your dinner a high-protein meal since it has 946% more protein than avocado.

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