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Protein has gotten a lot of attention lately—and for good reason: The macronutrient is super-important for building strong muscles, plus it keeps your metabolism revved throughout the day and helps to keep you full.
“Since protein moves more slowly through the stomach than carbohydrates and fat, it can contribute to feelings of fullness,” says nutritionist Kelly Jones, RD. So, eating high-protein meals (that also feature healthy fats and fiber) can help you avoid feeling hangry throughout the day.
How much protein do you need? While the RDA for protein has remained the same for 30 years—at 0.36 grams per pound of total body weight, or 0.8 grams per kilogram—research now suggests that we need more like 1.2 to 1.5 grams per kilogram. And that higher number is especially important for anyone who regularly hits the gym.
Meet the experts: Kelly Jones, RD, is a nutritionist and board-certified specialist in sports dietetics, and owned of Student Athlete Nutrition. Roxana Ehsani, RDN, is a nutritionist and board-certified in sports dietetics. The Women's Health Test Kitchen develops, tweaks, then cross-tests each recipe (that means that every recipe is made—and tasted—at least twice!) before it's ready for your kitchen.
That said, many factors affect how much protein your body needs, says nutritionist Roxana Ehsani, RDN. “Women on a caloric restriction diet could benefit from consuming higher amounts of protein to help preserve lean body mass,” she explains. “If a person wants to gain weight, it might be helpful to bump up their protein as well to help them eat more calories.” Following a plant-based diet? You may need to increase your intake, too.
A good number to aim for per meal is anywhere between 15 to 35 grams, according to Ehsani. Great news: Every single one of the recipes below packs in 20 grams of protein—at least!
These high-protein meals offer a variety of beyond-delicious ways to get more the macro into your diet. From high-protein vegetarian recipes to steak dinners and easy chicken ideas, there's something for everyone. Ready?
1
Greek Chicken and Farro Salad
You can never really go wrong with a grain bowl, especially when you load it up with lemony chicken and tons of fresh produce—plus farro, which has about 6 grams of protein per 1/2 cup (cooked).
Get the Greek Chicken and Farro Salad recipe.
Per serving: 380 cal, 10 g fat (1.5 g sat), 26 g protein, 198 mg sodium, 44 g carb, 4 g sugar (0 g added sugar), 7 g fiber
2
Meal Prep Egg Bites
Whether you're looking to boost your protein intake in the a.m. or in the middle of the afternoon, these easy-to-customize, make-ahead egg muffins have you covered.
Get the Meal Prep Egg Bites recipe.
Per serving: About 61 calories, 4 g fat (1.5 g sat fat), 126 mg cholesterol, 140 mg sodium, 2 g carbs, 0 g fiber, 1 g sugar (0 g added sugar), 5 g protein
RELATED: 30 Protein-Packed Make-Ahead Breakfasts
3
Steak Burrito Bowl Salad
Meal prepping? You can make all of these delicious components in advance—just stash in the fridge separately—and throw them all together when you're ready to chow down.
Get the Steak Burrito Bowl Salad.
Per serving: About 570 cal, 28.5 g fat (8 g sat), 76 mg chol, 726 mg sodium, 48 g carb, 9 g fiber, 5 g sugar (0 g added sugar), 32 g pro
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4
Chicken Fajita Wrap
Looking for a low-carb, high-protein option? Introducing, the dinner of your dreams...
Get the Chicken Fajita Wrap recipe.
Per serving: 259 cal, 10 g fat (2 g sat), 30 g protein, 338 mg sodium, 11 g carb, 5.5 g sugars (0 g added sugars), 2 g fiber
RELATED: The Best High-Protein, Low-Carb Foods, According to Nutritionists
5
Sausage and Fennel Chickpea Rigatoni
Pump up the protein of your next pasta night by subbing in chickpea-based rigatoni and throwing crispy sausage into the mix. Each bowl offers up 46 (!) grams of the macro.
Get the Sausage and Fennel Chickpea Rigatoni recipe.
Per serving: About 638 cal, 30.5 g fat (6.5 g sat), 77 mg chol, 1,062 mg sodium, 56 g carb, 16 g fiber, 10.5 g sugar (0 g added sugar), 46 g pro
6
Lemon-Thyme Chicken With Shaved Brussels Sprouts
High-protein vegetables (read: Brussels sprouts) can bring a good dose of protein to the dinner equation.
Get the Lemon-Thyme Chicken With Shaved Brussels Sprouts recipe.
Per serving: 455 cal, 21.5 g fat (4 g sat), 44.5 g protein, 555 mg sodium, 23.5 g carb, 14 g sugars (0 g added sugars), 5.5 g fiber
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7
Pork, Pineapple and Onion Skewers
You'll want to fire up the grill in the dead of winter to make this tropical-vibe dish.
Get the Pork, Pineapple and Onion Skewers recipe.
Per serving: About 308 cal, 11 g fat (2.5 g sat), 65 mg chol, 897 mg sodium, 24 g carb, 2 g fiber, 17 g sugar (6 g added sugar), 29 g protein
8
Sheet Pan Salmon and Tomatoes
Throw a few ingredients onto a sheet pan, then let your oven do the heavy lifting for tonight's dinner. Easy clean-up, FTW.
Get the Sheet Pan Salmon and Tomatoes recipe.
Per serving: 595 cal, 21 g fat (4.5 g sat), 63 mg chol, 1,100 mg sodium, 68.5 g carb, 4 g fiber, 5 g sugar (0 g added sugar), 36 g protein
RELATED: 25 Healthy Salmon Recipes For Every Meal
9
Mushroom and Beef Blended Burger
You better believe burgers are a great high-protein meal. Mix some chopped mushrooms into your beef mixture and pile fresh greens onto patties to make them a li'l healthier.
Get the Mushroom and Beef Blended Burger recipe.
Per serving: 324 cal, 10.5 g fat (3.5 g sat), 26 g protein, 820 mg sodium, 32 g carb, 7.5 g sugars (0 g added sugars), 4 g fiber
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10
Smoky Chicken Quinoa Soup
This protein-packed soup is proof that a big bowl of broth can seriously satisfy.
Get the Smoky Chicken Quinoa Soup recipe.
Per serving: 488 cal, 14.5 g fat (2.5 g sat), 42 g protein, 945 mg sodium, 50 g carb, 7.5 g sugars (0.5 g added sugars), 12 g fiber
11
Chickpea Salad Sandwiches
Vegans, take note: This 10-minute recipe touts 23 grams of protein per serving.
Get the Chickpea Salad Sandwiches recipe.
About 472 cal, 12 g fat (2 g sat), 2.5 mg chol, 905 mg sodium, 70 g carb, 16 g fiber, 11.5 g sugar (0 g added sugar), 23 g pro
RELATED: 25 Healthy Sandwich Ideas For Breakfast, Lunch, And Dinner
12
Steak Salad With Grilled Watermelon
This 20-minute dinner gives you a reason to spend time outdoors, while helping you hit your protein goals. Win-win.
Get the Steak Salad With Grilled Watermelon recipe.
Per serving: 361 cal, 18 g fat (4.5 g sat), 28 g protein, 346 mg sodium, 24 g carb, 16 g sugar (1.4 g added sugar), 4.5 g fiber
RELATED: Level Up Your Salad Game With These Easy Recipes
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13
Medames-Style Fava Beans
Don't sleep on canned beans! These budget-friendly legumes pack in *tons* of protein, plus a slew of other health benefits.
Get the Medames-Style Fava Beans recipe.
Per serving: 434 cal, 16.5 g fat (2.5 g sat), 20 g protein, 939 mg sodium, 54 g carb, 3.5 g sugars (0 g added sugars), 14 g fiber
14
Protein Pancakes
Tap into oat flour and protein powder the next time you're making pancakes. Each stack will pack in at least 17 grams of protein. Serve 'em with a side of bacon or scrambled eggs for even more of the macro.
Get the Protein Pancake recipe.
Per serving (3 pancakes): About 229 cals, 6.5 g fat (2.5 g sat fat), 114 mg chol, 583 mg sodium, 28 g carbs, 3 g fiber, 9 g sugar (.5 g added sugar), 17 g protein
15
Chicken Lettuce Wraps With Sunbutter Dressing
Grilled chicken breasts are anything but boring—thanks to a protein-packed marinade featuring hemp seeds, sunflower seeds, coconut milk and curry paste.
Get the Chicken Lettuce Wraps With Sunbutter Dressing recipe.
Per serving: About 677 cal, 40 g fat (6 g sat), 94 mg chol, 996 mg sodium, 32 g carb, 7 g fiber, 16.5 g sugar (13 g added sugar), 51 g pro
RELATED: 30 Healthy Chicken Recipes For Winning Dinners Every Night
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16
Grilled Fish Tacos
If one thing is true about fish tacos, it’s that the more colorful the toppings are, the better!
Get the Grilled Fish Tacos recipe.
Per serving: 234 cal, 5.5 g fat (0.5 g sat), 25 g protein, 324 mg sodium, 23 g carb, 7 g sugars (0 g added sugars), 2 g fiber
17
Whole30 Cobb Salad
Made with avocado, chicken, and eggs, this hearty meal pretty much comes with the guarantee that you’ll be full for hours.
Get the Whole30 Cobb Salad recipe from What Great Grandma Ate.
Per serving: 521 calories, 42 g fat (9g saturated), 518 mg sodium, 8 g carbs, 4 g fiber, 2 g sugar, 27 g protein
18
Paleo & Whole30 Sesame Chicken
This better-for-you version of your favorite takeout dish doesn’t disappoint—and comes together in just 25 minutes.
Get the Whole30 Sesame Chicken recipe from What Great Grandma Ate.
Per serving: 432 calories, 25 g fat (3 g saturated), 938 mg sodium, 19 g carbs, 1 g fiber, 10 g sugar, 29 g protein
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19
White Chicken Chili
This fun spin on traditional chili is the perfect way to use up leftover shredded or rotisserie chicken.
Get the White Chicken Chili recipe from Cooking Classy.
Per serving: 383 calories, 14 g fat (6 g saturated), 525 mg sodium, 35 g carbs, 8 g fiber, 5 g sugar, 33 g protein
20
Korean Beef Bowls
Inspired by bulgogi, this version calls for ground beef instead of thinly sliced beef, but still strikes that perfect balance of sweet and spice. You’ll be drizzling the sauce over every veggie you can find.
Get the Korean Beef Bowls recipe from Cooking Classy.
Per serving: 398 calories, 14 g fat (5 g saturated), 842 mg sodium, 35 g carbs, 11 g sugar, 29 g protein
Isadora Baum
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Trish Clasen Marsanico
Deputy Food Editor
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
