by Erin D Marion - Published 1 month ago

High-Protein Meals: Delicious Recipes & Grocery Tips

High-protein diets offer many health benefits, but many find it hard to meet minimum protein intake.

Prioritizing protein is crucial for health, similar to exercise and meditation.

Prioritize high-protein foods when grocery shopping. Nine high-protein, home-cooked meal options are suggested.

Dietary protein's significance

Maggie Michalczyk, R.D., explains that proteins are amino acid chains regulating various bodily functions, including tissue growth, hormone balance, and immune response. Hair, skin, and nails are made of the protein keratin, while collagen, the most abundant protein, structures bones, tendons, and skin.

The recommended dietary allowance (RDA) for sedentary adults is a conservative 0.8 gram per kilogram of body weight per day (g/kg/d).

Registered dietitians Maria Guerra and Gabrielle Knors note individual variations in protein needs.

Guerra and Knors state that defining "high" versus "low" protein meals is difficult due to individual dietary needs and body weight.

For active individuals aiming to build or maintain muscle, the International Society of Sports Nutrition4 and protein experts suggest a daily protein intake of 1.4 to 2.0 grams per kilogram of body weight4, exceeding the recommended dietary allowance.

Overview

Animal vs. plant-based protein sources

Proteins are categorized into animal and plant proteins. Animal protein comes from animal meat, including poultry and fish.

Plant-based proteins are predominantly found in grains, legumes, and nuts. High-protein vegetables, plant-protein powders, and soy products also contribute.

Shana Minei Spence, M.S., RDN, CDN, author of Live Nourished, explains that animal proteins and soy are "complete proteins" (containing all essential amino acids), while plant proteins are usually "incomplete" (often deficient in one or two essential amino acids).

Leucine, a branched-chain amino acid (BCAA) crucial for muscle growth via the mTOR signaling pathway and triggers new muscle protein production 5, can be harder to obtain on a strictly plant-based diet.

For optimal mTOR stimulation, 2.5 to 3 grams of leucine per meal is recommended.6 Animal proteins are richer in leucine6 than plant proteins; plant-based alternatives include tofu, tempeh, edamame, and pumpkin seeds.

Protein powder supplements, containing 2 to 3 grams of leucine per serving, can help individuals struggling to meet their protein targets.

Editor's Note

Shopping advice

When selecting animal and plant protein, source matters.

Prioritize wild-caught, grass-fed, lean meats and clean animal protein; limit red and processed meats (sausages, hot dogs, deli meats, additive-laden plant-based meats). Guerra and Knors emphasize checking plant protein food labels.

"Always read food labels, especially for prepackaged plant-based proteins. Plant-based doesn't equal healthy; avoid those with many additives."

Nine high-protein recipes

Chicken Shwarma Salad

Sabrina Ghayour's Chicken Shawarma Salad (mbg) provides roughly 30 grams of protein per serving from chicken and Greek yogurt.

Cooking involves 40-45 minutes of chicken roasting. After cooling, combine with lettuce, tomato, red onion, pickled cucumbers, and a dressing.

Dilly Chicken Salad on Toast

Melissa Ben-Ishay (CEO and co-founder of Baked by Melissa) suggests pickles enhance chicken salad. Adding dill and pickles creates "a crunchy, tangy bite" (extra veggies, mustard).

Ben-Ishay's Dilly Chicken Salad sandwich recipe (4-6 servings) offers about 30 grams of protein per serving from skinless chicken breast. Chickpeas can be added for extra protein.

Lemon Feta Salmon

Emily Kelleher, mindbodygreen's editorial operations manager, calls salmon a "quintessential health food." It's rich in omega-3 fatty acids, beneficial for brain health, blood pressure, and heart health, and is high in protein.

To offer a varied high-protein meal, Kelleher shared her Lemon Feta Salmon recipe. This creamy, crunchy, and bright dish takes 30 minutes to prepare and provides 40 grams of protein per serving.

Kale & Feta Turkey Burgers

Turkey burgers, a high-protein, low-saturated-fat alternative to beef, can sometimes lack flavor. Kat Ashmore of Kat Can Cook created a Kale & Feta Turkey Burger to address this, featuring 33 grams of protein per serving, feta cheese, and kale for added nutrients.

Protein Smoothie

Adding protein powder to smoothies boosts protein intake. Two scoops of mindbodygreen's grass-fed whey protein isolate+ offer 25 grams of animal protein, while a serving of Vega Plant-Based Original Protein Powder provides 25 grams of plant protein. Including peanut butter (8 grams of protein) brings the total to 32 grams.

Curried Chicken & Kale Salad

Alex Snodgrass, recipe developer and founder of The Defined Dish, created a Curried Chicken & Kale Salad that challenges the notion that salads are low in protein. Topped with chicken, goat cheese, apple, raisins, pumpkin seeds, and harissa dressing, one serving contains 54 grams of protein.

While requiring homemade dressing and cooked chicken, this salad's taste and nutritional value justify the extra effort. Each serving provides 54 grams of protein.

Spicy-Sweet Salmon Lettuce Wraps

This high-protein meal is ideal for warmer weather, offering fresh flavors and health benefits. The recipe uses sockeye salmon, a West Coast fish, with a spicy-sweet sauce and peach slaw.

For non-fruit lovers, this Crispy Salmon recipe with coconut rice and peanut-ginger crackle sauce is a great option.

Lentil Ragu

Bee Wilson, food writer, author, and co-founder of TastED, offers a pasta recipe combining carbs and protein. Her lentil ragu, a meat-like sauce appealing to both meat-eaters and vegetarians, even received approval from her youngest son, who declared it "not weird and I like it."

Lentils, cooked to mimic meat's texture and taste, provide both satiety and nutrition. One tablespoon offers 1 gram of protein, and the dish includes nutrient-rich vegetables like carrots and mushrooms. Plant-based pasta can be substituted for extra protein.

Masala Egg Bites

Start your day with a high-protein breakfast. Cookbook author Vasudha Viswanath's Masala Egg Bites are a convenient, make-ahead option.

These bite-sized egg bites get their protein from eggs, cottage cheese, and cheddar cheese. Red bell pepper, onion, green chile, and spices add flavor to these 25-calorie cups.