Introduction

Now it’s 7 a.m., and you’re in a rush getting out the door with toast in hand and coffee in your cup. By 10am, you’re hungry again. This crash is typically due to one thing: protein.

High protein meals are meals that include foods with a high protein content and feature fiber-rich carbohydrates and healthy fats. Food with 25-30 grams or more is considered “high protein” for a meal. The protein needs for most adults are between 0.8 and 1.2 grams per kilogram of weight per day, depending on age, activity level and health. Your right number will be determined by a doctor or dietitian.

Why Protein Matters

• Protein for muscle growth and recovery: Helps build and repair muscle tissue after exercise and during the day.
• Weight management – It might be easier to manage portions, especially when it’s filling per calorie.
• Greater fullness: Protein will slow down digestion and thus help you feel full.
• Stable blood sugar: Helps prevent abrupt spikes and dips in blood sugar levels.
• Protein for healthy aging: With strength training, sufficient protein keeps muscles healthy over time.

Best High Protein Foods

Quick Meal Ideas

Snacks: Protein oats with peanut butter, tofu egg scramble, veggie egg scramble, egg muffins with turkey bacon and Greek yogurt parfait with berries.

Dinner: Buffalo chicken sandwich, barbecue potato casserole, chicken quinoa salad with apples and clementines, turkey burger and chickpea wraps, turkey and hummus burger, fish casserole, veggie burger and hummus wrap, lentil soup, grilled cheese with veggies.

Dinner: Baked salmon and roasted broccoli, grilled chicken thighs and sweet potato, turkey chili, tofu vegetable curry, lean beef tacos and black beans.

Snacks: Greek yogurt with honey, hard boiled eggs, roasted edamame, hummus and veggies, protein shake.

Protein for Weight Loss and Muscle Gain

Protein helps with weight management primarily because it helps to curb your appetite on less calories, meaning you’re less tempted to snack shortly after consuming food. It is not a weight loss diet alone – calories, sleep and activity all play a role.

If you’re looking to build muscle, divide up three or four meals of protein throughout the day as opposed to putting it all on dinner. Protein, too, requires a training stimulus, such as resistance exercise, to actually increase muscle mass, and not just calories.

Sample One-Day Plan

Meal Prep Tips

• Plan meals and make a list for shopping.
• Grieg a few proteins at a time, such as grilled chicken and hard-boiled eggs.
• Use clear containers with labels for meals.
• Take a blob of the size of a palm to do some simple visual guidance.

Common Mistakes

• Sticking to protein powders, and not whole foods.
• Avoiding vegetable and grain servings rich in fiber.
• Consuming less protein at a meal than is recommended (less than 15 grams is not very filling).
• Not consuming sufficient amounts of water.

FAQs

How much protein do I need daily?

Approximately 0.8 – 1.2g per kg of body weight (depending on activity level and health).

How to get protein without meat?

Yes — lentils, beans, tofu and quinoa are good plant-based sources.

Can you overdose on protein?

The moderate level of consumption is well tolerated in healthy adults, and high long-term consumption should be discussed with a physician.

What’s the best time to eat protein?

It is best to divide it up into meals instead of eating most of it in one.

Final Thoughts

A high protein meal doesn’t have to be a complicated meal. Eat foods such as eggs, chicken, fish, beans and vegetables with whole grains. Begin with small steps: Try one protein food to one meal that you are already having, and ask a health care provider or a dietitian for advice about what’s best for your body.

High Protein Meals tips

Use this section as a quick reference while you cook.

Related recipes

• Mediterranean Sheet Pan Dinner: Easy One-Pan Recipes
• Mediterranean Rice Bowls: Easy, Fresh & Full of Flavor
• Mediterranean Chickpea Recipes: Simple, Healthy & Delicious

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