Whether you’re just trying to get some decent grub or for body function, high protein meals are one of the best meal choices. Delicious, filling, and very nutritious, protein-rich foods are one of the most recommended food types when it comes to healthy living and body-building. They’re not like natural food supplements which contain the necessary protein but leaves you feeling empty.
High protein meals are meant not just to satisfy your taste buds but to also make you feel full for long periods of time. Whether you’re gunning for weight loss or muscle growth, you can never go wrong with eating healthy foods rich in protein.
We want our readers to get a decent selection of healthy food so we compiled a list of 15 high protein meals which we think people will be delighted to try themselves.
1. Classic Beef Jerkey
This is an old favorite. The beef jerkey is one of the most popular foods rich in protein. This is a very healthy snack specially if home made. It’s literally meat, some sauce, and spices. How raw can your protein get?
Ingredients
- 1 flank steak, sliced thin
- 1⁄2 cup soy sauce
- 1 teaspoon liquid smoke
- 2 teaspoons garlic powder
- 1 teaspoon black pepper
- 1 teaspoon red pepper flakes
- 2 teaspoons brown sugar
Preparation
- Mix all ingredients together and marinate for 24 hours.
- Drain.
- Pat dry.
- Dehydrate until done-24 to 36 hours, or so.
- Serve.
2. Slow Cooker Swiss Steak
Not only is steak known as a good source of protein but it’s also quite the versatile piece of meat. Sometimes you can’t help but go the extra mile for good food and this Slow Cooker Swiss Steak is one of them.
Ingredients
- 6 medium beef blade steaks
- 8 oz fresh mushrooms, thinly sliced
- 1 medium onion, sliced
- 1 tbs fresh thyme, minced
- 1 1/2 tsp sweet paprika
- 3/4 cup chicken stock
- 1/4 cup dry sherry
- 1/4 cup flour
- 4 tbs oil salt & pepper to taste
- 2 tbs fresh parsley, chopped
- 1/2 cup heavy cream
Preparation
- Heat a heavy skillet or saute pan over medium heat. Add 1 tbs of the oil. Add the mushrooms; cover and cook for 5 minutes.
- Remove cover and continue cooking until mushrooms begin to brown.
- Remove from pan and place in the slow cooker. Return the pan to the heat. Season the steaks with salt & pepper. Add 1 tbs of oil and brown the blade steaks nicely.
- Remove to a plate and set aside Return the pan to the heat and add 2 tbs of the oil. Add the sliced onions, the thyme and the paprika.
- Stir and cook for about 1 minute. Add the flour and stir well, cooking for about 1 minute.
- Whisk in the sherry and chicken stock, scraping up all the browned bits at the bottom of the pan. Add the entire contents of the pan to the slow cooker.
- Place browned steaks on top of the mushroom/onion mixture. Cover and cook on LOW for 6-8 hours, HI for 4-5 hours.
- Remove steaks to a serving plate and cover with aluminum foil to keep them warm. Stir the cream and parsley into the liquid. Heat for another 10 minutes.
- Ladle gravy over steaks and serve.
3. No-Bake Quinoa Peanut Butter Crunch Cups
Quinoa has proven itself as one of the latest finds in healthy foods. You don’t always have to eat it with a spoon, though. You can try to bake it in your cupcakes and you’ll still get the benefits of this wonderful whole grain.
Ingredients
- 1½ cups puffed quinoa
- ¼ cup + 2 Tbsp peanut butter
- ¼ cup + 2 Tbsp coconut butter
- 2 Tbsp coconut oil
- 1½ Tbsp pure maple syrup
- 1 tsp vanilla extract
Preparation
- Puff quinoa over a stove as described underneath photos above and set aside.
- In a saucepan over low heat, combine the peanut butter, coconut butter, coconut oil, maple syrup, and vanilla extract.
- Stir for 3-4 minutes or until the mixture is completely melted and smooth. Next, turn off the stove and pour the puffed quinoa into the melted peanut butter mixture.
- Line a muffin tin with 12 muffin liners. Scoop 2 tablespoons of the quinoa mixture into each muffin liner and smooth the tops with a spoon if needed.
- Place the muffin tin in the freezer for 1 hour to set.
- Once the cups have set, they can be transferred to the refrigerator to store. Do not leave at room temperature or they will melt!
4. Chocolate Peanut Butter Protein Energy Balls
Getting protein doesn’t always have to be savory or plain. This recipe is for those who want something sweet minus the guilt. Shaped just like little doughnut balls, these little sweet things will give you a good dose of energy and protein that will make you forget your protein bars altogether.
And the best thing about this recipe is it’s so easy to make. Have fun rolling them!
Ingredients
- 1 cup oats
- 1/3 cup honey
- 1/2 cup natural peanut butter
- 1 cup shredded coconut
- 1/2 cup chocolate chips
- 1 scoop Whey Vanilla protein powder
Preparation
- Combine ingredients in a bowl.
- Refrigerate for 30 minutes.
- Roll into balls. Enjoy. Will last about 5 days refrigerated.
5. Bean Salad With Bacon and Chives
When it comes to protein, beans often make the list and with good reason. They’re natural, clean, and not so hard on the budget. Now imagine you put bacon somewhere and voila! You have yourself one protein-loaded recipe for a hearty meal!
Ingredients
- 6 slices bacon
- 3 15.5-ounce cans cannellini beans, rinsed
- 3 tablespoons apple cider vinegar
- 3 tablespoons olive oil
- 3 tablespoons whole-grain mustard kosher salt and black pepper
- 3 tablespoons chopped fresh chives
Preparation
- Cook the bacon in a large skillet over medium heat until crisp, 12 to 15 minutes;
- Crumble, cover, and set aside at room temperature.
- Toss together the beans, vinegar, oil, and mustard and season with ½ teaspoon each salt and pepper.
- Refrigerate for up to 8 hours. Just before serving, toss with the chives and bacon.
6. Dark Chocolate Dipped Crunchy Coconut Cashew Sesame Bars
The healthiest chocolate will always be dark. The ideal percentage of cocoa in dark chocolate is at 70%. It has many benefits on its own but combine that with quinoa, flax seeds, hemp seeds, and raw cashews and you got yourself a protein-packed dark chocolate dessert. Talk about a healthy bar.
Ingredients
- 1 1/2 cups raw cashews
- 1/2 cup raw, unsweetened coconut flakes
- 6 tablespoons sesame seeds (I used a mix of black and white)
- 3 tablespoons flax seeds
- 3 tablespoons hemp seeds
- 1/4 cup wheat bran or cooked quinoa, for gluten free eaters
- 1 teaspoon kosher salt
- 1/4 teaspoon cinnamon
- 1/2 cup pure maple syrup or honey
- 1 tablespoon coconut oil
- 1 teaspoon vanilla extract
- 8 ounces dark chocolate, melted
Preparation
- Preheat oven to 350 degrees F.
- Coat 8×8 inch baking pan with cooking spray and then line with parchment, leaving overhang on all sides. Set aside.
- Toast cashews, coconut, sesame seeds, flaxseeds and hemp seeds in separate areas on a rimmed baking sheet, stirring occasionally (but not mixing the seeds and nuts), until golden brown, about 10–12 minutes.
- Let cool slightly and measure out 2 tablespoons sesame seeds, 1 tablespoon flaxseed and 1 tablespoon hemp seeds. Set these seeds aside to top the bars with later.
- Add the cashews, the coconut and the remaining sesame, flax and hemp seeds plus the salt and wheat bran to a food processor or high powdered blender. Process until finely chopped. Place in a medium bowl.
- Bring maple syrup (or honey) and the coconut oil to a boil in a small saucepan. Cook, stirring, for about 1 minute. Remove and stir in the vanilla. Pour over cashew/seed mixture and stir to coat.
- Press the mixture firmly into the prepared 8×8 pan with the back of a greased measuring cup or wet hands. Top the bars with the reserved seeds from earlier. Press the seeds gently to adhere. Bake until golden brown, 25–30 minutes. Let cool, then cut into the bars.
- Dip the cooled bars into the melted chocolate and place on a parchment lined cookie sheet.
- Freeze 5 minutes for the chocolate to harden. Store in an air tight container at room temp or in the fridge.
7. Protein Muffins with Quinoa, Prunes, Dates and Coconut
Another Quinoa recipe is on our list and this time it’s in muffin form. I won’t have to explain further. I mean, isn’t it common knowledge that muffins are simply staples when it comes to baked goods? If you love baking, then you better try this one out.
Ingredients
- 1/3 Cup Quinoa uncooked
- 2/3 Cup coconut milk
- 2 Tbsp Coconut oil
- 3 Tbsp Honey
- 2 Large eggs
- 1/2 tsp Vanilla extract
- 1/4 Cup Sweetened coconut flakes + additional for topping
- 1/4 Cup + 2 Tbsp Vanilla Whey protein powder + additional for sprinkling over the dates.
- 1/4 Cup Dates roughly chopped
- 1/3 Cup Sunsweet Diced Plum Amaz!ns
- Pinch of salt
Preparation
- Preheat oven to 350 degrees F.
- Coat 8×8 inch baking pan with cooking spray and then line with parchment, leaving overhang on all sides. Set aside.
- Toast cashews, coconut, sesame seeds, flaxseeds and hemp seeds in separate areas on a rimmed baking sheet, stirring occasionally (but not mixing the seeds and nuts), until golden brown, about 10–12 minutes.
- Let cool slightly and measure out 2 tablespoons sesame seeds, 1 tablespoon flaxseed and 1 tablespoon hemp seeds. Set these seeds aside to top the bars with later.
- Add the cashews, the coconut and the remaining sesame, flax and hemp seeds plus the salt and wheat bran to a food processor or high powdered blender. Process until finely chopped. Place in a medium bowl.
- Bring maple syrup (or honey) and the coconut oil to a boil in a small saucepan. Cook, stirring, for about 1 minute. Remove and stir in the vanilla. Pour over cashew/seed mixture and stir to coat.
- Press the mixture firmly into the prepared 8×8 pan with the back of a greased measuring cup or wet hands. Top the bars with the reserved seeds from earlier. Press the seeds gently to adhere. Bake until golden brown, 25–30 minutes. Let cool, then cut into the bars.
- Dip the cooled bars into the melted chocolate and place on a parchment lined cookie sheet.
- Freeze 5 minutes for the chocolate to harden. Store in an air tight container at room temp or in the fridge.
8. Roasted Chickpeas
Deviating from baked goods, chickpeas are simple yet healthy options if you want a quick protein snack. The wonderful thing about them is how many types of flavors you can have them in. Did I mention how perfect they are as popcorn substitutes? You can have this recipe with about the same flavors as your typical movie popcorn.
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 Tablespoon coconut oil, melted
- 1 packet Ranch dressing mix (or you could make your own)
Preparation
- Preheat the oven to 425 degrees F. Line a large baking sheet with foil.
- Once you have drained the chickpeas, go through the beans quickly and remove any loose skins. There’s no need to peel all the beans. But the ones that are loose and can be removed easily should be pulled out.
- In a medium bowl, combine the chickpeas, coconut oil, and ranch seasoning. Coat all over.
- Pour chickpeas out onto the prepared baking sheet and be sure they are in just one layer.
- Cook in the preheated oven for about 45 minutes, tossing with a spatula about every 15 minutes, checking to be sure that nothing is burning.
- Once the beans are completely roasted, crunchy, and dark brown in color, remove them from the oven, let cool, and snack on!
9. Chunky Monkey Smoothie
Who doesn’t love smoothies? This smoothie is for those who don’t really have all the luxury of eating with their hands let alone chewing food. Quick and easy to make, this chocolate protein shake is something even kids will love. Healthy and chunky indeed!
Ingredients
- 1 packet Carnation Breakfast Essentials Powder in Rich Milk Chocolate, Classic Chocolate Malt, or Dark Chocolate flavor
- 1 Tablespoon smooth peanut butter
- 1 cup milk
- 1 cup ice cubes
- 1 banana, sliced into coins and frozen in advance
- Whipped topping and/or mini chocolate chips for garnish (optional)
Preparation
- Add all ingredients to blender and process until smooth.
- Serve immediately and garnish with whipped topping and chocolate chips if desired.
10. Chicken Breast Fillets with Red and Yellow Peppers
Protein in chicken is relatively high and there’s little reason you shouldn’t include this in your diet. Why not try this peppery recipe to sizzle up your palate?
Ingredients
- 1 tablespoon olive oil
- 3 cups onion sliced crosswise
- 1 large yellow bell pepper, cut into 1/4-inch strips
- 1 large red bell pepper, cut into 1/4-inch strips
- 2 1/3 cups coarsely chopped tomato
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons finely chopped fresh flat-leaf parsley
- 1 teaspoon chopped fresh oregano
- 20 kalamata olives
- Cooking spray
- 6 (4-ounce) skinless, boneless chicken breast halves, cut in half horizontally
Preparation
- Put oil and onion in a large nonstick skillet over medium-high heat. Cook 5 minutes, stirring frequently.
- Reduce heat; cook 10 minutes or until golden brown, stirring occasionally. Increase heat to medium-high.
- Add bell peppers; cook 10 minutes or until bell peppers are tender. Add tomato, salt, and black pepper; cook 7 minutes or until liquid has evaporated. Add parsley, oregano, and olives; cook 1 minute.
- Pour tomato mixture into a large bowl; keep warm. Wipe pan clean with a paper towel; heat pan coated with cooking spray over medium-high heat. Add 4 chicken breast pieces; cook 3 minutes on each side or until done.
- Remove from pan; repeat procedure with remaining chicken. Return the chicken to pan; add the tomato mixture, and cook 1 minute or until thoroughly heated.
11. Homemade Gyro Meat And Gyros
I love eating gyros. They’re chunky, savory, and, if the meat’s good, just perfect sizable meals. It’s full of real protein and this recipe not only teaches you how to make your own gyro meat but your own homemade gyros too.
Ingredients
For the Gyro Meat:
- 2 pounds ground beef (between 80/20 and 90/10)
- 2 pounds ground lamb
- 1 large onion, peeled and cut into 1-inch chunks
- 2 tablespoons minced garlic
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 2½ teaspoons ground cumin
- 2 teaspoons kosher salt
- 2 teaspoons ground black pepper
- 1 teaspoon dried rosemary
For the Gyros:
- Gyro meat
- fully cooled ghee or extra virgin olive oil
- flatbread pitas
- mixed salad greens
- cucumber
- yogurt sauce
- halved cherry tomatoes or chopped large tomatoes
- thinly sliced sweet onions
- crumbled Feta cheese
- Optional but tasty: Greek dressing and chopped or smashed Greek olives
Preparation
- To Make the Gyro Meat:Place the onion chunks in the food processor and blitz them until they are super finely chopped.
- Scrape into the center of a clean tea or flour sack towel, twist and squeeze it over the sink to remove any extra moisture.
- Use your hands to combine them with the remaining gyro meat ingredients.
- Cover with plastic wrap and let the mixture rest for at least 1 hour but up to overnight in the refrigerator.
- Preheat the oven to 325°F and bring a pot of water to a boil. Working in batches, pulse the meat mixture for a minute, or until it is a tacky, thick paste.
- Press it a little at a time into the loaf pans, taking care to eliminate any air pockets. You should have enough meat to fill 2 standard bread loaf pans. Press down firmly on the surface of the meat to even it out.
- Place a wet kitchen towel on the bottom of a large roasting pan and position the loaf pans on top of it. Pour the boiling water into the roasting pan. It should be ⅔ of the way up the outsides of the loaf pans.
- Carefully transfer the roasting pan into the oven and bake for 50-70 minutes, or until the meat measures 165°F on an instant read thermometer inserted into the center of the loaf. Carefully remove the loaf pans from the roasting pan and pour off any fat that accumulated.
- Put the loaf pan on a heat-proof surface (a cooling rack or a pan on top of the oven) and place a foil wrapped brick directly on the surface of the meat. Let the meat rest like this for 20 minutes.
- After 20 minutes, remove the brick, run a knife around the edge of the loaves, then gently turn the loaves out. Wrap them tightly with plastic wrap and chill for several hours or overnight to allow them to chill and firm for easier slicing.
- To Make the Gyros: Unwrap the gyro loaf and use a sharp knife to cut long strips no thicker than ¼-inch.
- Melt at least 2 teaspoons of ghee or olive oil over medium heat in a heavy-bottomed frying pan.
- Lay the strips down into the ghee or olive oil and fry for at least 1½ minutes on each side, using tongs or a small flexible spatula to flip them, or until they are crisped and browned to your liking.
- Gently transfer them to a plate to cool briefly, then assemble in your preferred order with the remaining gyro ingredients on a gently warmed flat-bread pita. Fold
- Fold, wrap in foil to help hold it together, and dig in!
12. PB + J Yogurt
Peanut Butter and Jelly. You can’t really say no to this combination. It’s almost synonymous to a sweet breakfast. Let’s make it healthier and turn it into a yogurt and maybe add a dash of peanuts too. Sweet idea without the extra sugar if I say so myself.
Ingredients
- 6 oz fat free plain Chobani
- 4 tsp reduced sugar grape jelly
- 2 tbsp red seedless grapes, cut in half
- 1 tbsp reduced-fat peanut butter
- 1 tsp unsalted peanuts
Preparation
- Place the yogurt in a bowl.
- Top with jelly, then peanut butter.
- Sprinkle peanuts and grapes and grab a spoon!
13. Protein “Brookies”
We live in a world where ordinary food can be made healthy by making your own and adding up a bunch of healthy ingredients. If you like to go to the gym and like the taste and crunch of cookies at the same time then why not just bake your own protein loaded cookies? It’s almost like baking ordinary cookies but with healthier ingredients. Plus it has protein to make sure you grow your muscles good.
Ingredients
For the Chocolate Chip Cookies:
- 1 cup almond butter, drippy (EXTREMELY important!)
- 1/2 cup plant based protein powder, vanilla
- 1/3 cup coconut palm sugar
- 1 egg, large
- 3 tablespoons dairy-free chocolate chips, mini
For the Brownie Cookies:
- 1 cup almond butter, drippy (EXTREMELY important)
- 1/2 cup plant based protein powder, chocolate
- 2 tablespoons cocoa powder
- 1/3 cup coconut palm sugar
- 1 egg, large
Preparation
- First, preheat oven to 350ºF and line 2 baking sheets with parchment paper.
- In one medium-size bowl, place all ingredients for the chocolate chip cookie side and mix until your consistency is like cookie dough.
- Depending on the thickness of your almond butter, you may need to add a few more tablespoons of protein powder OR add in some water.
- In a second medium-size bowl, place all ingredients for the brownie side and mix until your consistency is like cookie dough.
- Again, depending on the thickness of you almond butter, you may need to add a few more tablespoons of protein powder OR add in some water.
- Spoon out 1 tablespoons of each dough into your palms and roll into a ball, swirling the flavors together.
- Flatten between your palms and place on a baking sheet.
- Bake at 350ºF for 10-12 minutes or until the edges begin to turn golden brown.
- Let cool for 10-15 minutes so that the cookies can firm up a bit.
- Store in a ziplock bag in the FREEZER for best results (so that they can harden even more).
14. Blueberry Flax Microwave Muffin
Blueberries and flaxseed don’t always appear together in a recipe but you won’t believe how marvelous it is to combine the two. This little snack will have you craving for more specially because it only takes a few minutes to prepare.
Ingredients
- 1 ounce frozen blueberries
- 1/4 cup ground flax seed
- 1/2 tsp baking powder
- 2 Tbsp sugar-free pancake syrup
- 1/2 tsp orange zest
- 1 egg white
- 1/2 tsp nutmeg
Preparation
- Mix dry ingredients together thoroughly (I use a large measuring cup and just add other ingredients to the flax once I have measured it) and then add egg, syrup & zest.
- Pour into oversized coffee cup that you have sprayed (I use organic coconut oil spray) and put in microwave for 90 seconds. This will make a tall muffin. If you prefer a flatter muffin (more like a muffin top) use a small, shallow cereal bowl.
- Top with a little more sugar free pancake syrup if desired, and butter if you can spare the calories.
- For a really decadent version put a tablespoon of melted butter into the batter before cooking.
15. Peanut Butter Oatmeal Smoothie
Last on our list is a common favorite. This peanut butter and oatmeal concoction can be treated as a quick breakfast, a light snack, or a post workout meal. It’s a great combo for something so light and simple. Not to mention how easy it is to prepare.
Ingredients
- ¼ cup old fashioned oats
- 2 tablespoons creamy peanut butter
- 1 whole banana
- ½ cup soy milk
Preparation
- Add all of the ingredients to a blender.
- Blend for 30 seconds and stir. Blend for another 30 seconds to 60 seconds.
- Pour into a glass and garnish with banana slices and oats if desired.
- Serve immediately or place in the refrigerator until ready to eat.
Conclusion
Getting adequate protein has never been more delicious and fun to do. Virtually any one of the listed food products are good sources of protein. These are only 15 of many, many more protein-rich snacks, smoothies, and meals out there. Whether your eating for belly or for muscle, the important thing is that these are all healthy and good for you specially because you made it yourself!
Go ahead and try one of the delicious products on our list and tell us all about it in the comments section.
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