7 Easy High-Protein Recipes for Every Meal to Boost Your Diet

Eating enough protein is key to feeling full, building muscle, and supporting overall health. But finding simple, tasty meals packed with protein can sometimes feel like a challenge. Whether you’re rushing through a busy morning, need a satisfying lunch, or want a hearty dinner, these seven easy recipes will help you add a protein boost to your day without spending hours in the kitchen.

Each recipe features accessible ingredients and straightforward cooking methods. Plus, they cover a variety of meal types so you can enjoy high-protein options all day long.

1. 35 gms Protein-Packed Greek Yogurt Breakfast Bowl

Start your day with a creamy, refreshing bowl that’s loaded with protein and fiber. Greek yogurt contains nearly double the protein of regular yogurt, making it a perfect breakfast base.

Ingredients:

• 1 cup plain Greek yogurt

• 1 tsp mix seeds powder

• 1/2 cup mixed fruits (blueberries, strawberries, pomegranate )

• 1 scoop whey isolate

• 2 tablespoons granola ( roasted oats ,roasted and powdered almonds, walnuts, or pecans)

• 1/2 tsp watermelon seeds

  
  

How to prepare:

1. Scoop Greek yogurt into a bowl.

2. Stir in mix seeds, whey for extra protein and omega-3s.

3. Add granola.

4. Top with fresh berries and seeds for crunch and antioxidants.

   
   

Nutritional benefits:

• Greek yogurt provides about 20 grams of protein per cup.

• Mix seeds add fiber and healthy fats.

• Nuts contribute additional protein and essential minerals.

  
  

This bowl takes just minutes to prepare and keeps you energised until lunch.

2. Quick Chickpea and Spinach Salad

This vegetarian salad is a great way to get plant-based protein and iron in one meal. Chickpeas are a protein powerhouse and pair well with fresh spinach.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 cups fresh spinach leaves

• 1/4 cup diced red onion

• 1/2 cup cherry tomatoes, halved

• 2 tablespoons olive oil

• Juice of 1 lemon

• Salt and pepper to taste

  
  

How to prepare:

1. Combine chickpeas, spinach, onion, and tomatoes in a bowl.

2. Whisk olive oil, lemon juice, salt, and pepper to make a dressing.

3. Toss salad with dressing until evenly coated.

   
   

Nutritional benefits:

• Chickpeas provide about 15 grams of protein per cup.

• Spinach adds iron and vitamins A and C.

• Olive oil offers heart-healthy fats.

  
  

This salad is fresh, filling, and ready in under 10 minutes.

3. Savory Cottage Cheese and Avocado Toast

Cottage cheese is often overlooked but is a fantastic source of protein and calcium. Paired with avocado, it makes a creamy and satisfying snack or light meal.

Ingredients:

• 1 slice whole-grain bread, toasted

• 1/2 cup low-fat cottage cheese

• 1/4 avocado, sliced

• Pinch of black pepper and red chili flakes (optional)

• Fresh herbs like chives or parsley (optional)

  
  

How to prepare:

1. Spread cottage cheese evenly over the toasted bread.

2. Layer avocado slices on top.

3. Sprinkle with pepper, chili flakes, and herbs for extra flavor.

   
   

Nutritional benefits:

• Cottage cheese contains about 14 grams of protein per half-cup.

• Avocado provides healthy fats and fiber.

• Whole-grain bread adds complex carbohydrates and more protein.

  
  

This recipe is ready in minutes and makes a great protein-rich breakfast or snack.

4. Easy Turkey and Veggie Stir-Fry

Stir-fries are fast, flexible, and a great way to pack in protein and vegetables. Ground turkey cooks quickly and is lean, making it a healthy choice.

Ingredients:

• 1 pound ground turkey

• 2 cups mixed vegetables (bell peppers, broccoli, snap peas)

• 2 cloves garlic, minced

• 2 tablespoons soy sauce or tamari

• 1 tablespoon olive oil or sesame oil

• Cooked brown rice or quinoa, to serve

  
  

How to prepare:

1. Heat oil in a large pan over medium-high heat.

2. Add garlic and cook until fragrant.

3. Add ground turkey and cook until browned.

4. Toss in mixed vegetables and stir-fry until tender-crisp.

5. Stir in soy sauce and cook for another minute.

6. Serve over brown rice or quinoa.

   
   

Nutritional benefits:

• Ground turkey provides about 22 grams of protein per 3 ounces cooked.

• Vegetables add fiber, vitamins, and antioxidants.

• Brown rice or quinoa adds complex carbs and extra protein.

  
  

This dish comes together in about 20 minutes and is perfect for a quick dinner.

5. Baked Salmon with Garlic and Herbs

Salmon is rich in protein and omega-3 fatty acids, which support heart and brain health. Baking keeps it simple and healthy.

Ingredients:

• 4 salmon fillets (4-6 ounces each)

• 3 cloves garlic, minced

• 2 tablespoons olive oil

• 1 tablespoon fresh lemon juice

• 1 teaspoon dried herbs (thyme, dill, or rosemary)

• Salt and pepper to taste

  
  

How to prepare:

1. Preheat oven to 400°F (200°C).

2. Place salmon fillets on a baking sheet lined with parchment paper.

3. Mix garlic, olive oil, lemon juice, herbs, salt, and pepper.

4. Brush mixture over salmon fillets.

5. Bake for 12-15 minutes until salmon flakes easily with a fork.

   
   

Nutritional benefits:

• Salmon offers about 25 grams of protein per 4-ounce fillet.

• Omega-3 fatty acids support inflammation reduction and brain function.

• Olive oil adds heart-healthy fats.

  
  

Serve with steamed vegetables or a side salad for a balanced meal.

6. Lentil and Sweet Potato Curry

This vegetarian curry is hearty and full of plant-based protein and fiber. Lentils cook quickly and absorb spices well.

Ingredients:

• 1 cup dried red lentils, rinsed

• 1 medium sweet potato, peeled and diced

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 tablespoon curry powder

• 1 can (14 oz) diced tomatoes

• 2 cups vegetable broth

• 1 tablespoon olive oil

• Fresh cilantro for garnish

  
  

How to prepare:

1. Heat olive oil in a pot over medium heat.

2. Sauté onion and garlic until soft.

3. Add curry powder and cook for 1 minute.

4. Stir in lentils, sweet potato, tomatoes, and broth.

5. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils and sweet potatoes are tender.

6. Garnish with fresh cilantro before serving.

   
   

Nutritional benefits:

• Lentils provide about 18 grams of protein per cooked cup.

• Sweet potatoes add fiber, vitamin A, and antioxidants.

• Spices like curry powder offer anti-inflammatory benefits.

  
  

This curry is comforting, nutritious, and easy to make in one pot.

7. Egg and Veggie Muffins

These muffins are perfect for meal prep and grab-and-go breakfasts or snacks. Eggs are a complete protein source and cook quickly.

Ingredients:

• 6 large eggs

• 1/2 cup chopped bell peppers

• 1/2 cup chopped spinach

• 1/4 cup shredded cheese (optional)

• Salt and pepper to taste

  
  

How to prepare:

1. Preheat oven to 350°F (175°C).

2. Whisk eggs in a bowl and season with salt and pepper.

3. Stir in chopped vegetables and cheese.

4. Pour mixture into a greased muffin tin, filling each cup about 3/4 full.

5. Bake for 20-25 minutes until set and lightly golden.

   
   

Nutritional benefits:

• Eggs provide about 6 grams of protein each.

• Vegetables add vitamins, minerals, and fiber.

• Cheese adds extra protein and calcium if used.

  
  

Make a batch ahead of time and enjoy these muffins throughout the week.