30g Protein Recipes to Fuel Your Day

Whether you’re working toward building muscle, maintaining your fitness, or just looking for high-protein meals to keep you satisfied throughout the day, these delicious recipes are packed with at least 30g of protein. Let’s dive into two easy-to-make, nutritious dishes that will hit your protein goals and keep you energized!

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Breakfast Burrito

Ingredients:

• 2 large eggs
• ½ tbsp olive oil
• ¼ cup diced onion
• ¼ cup diced bell pepper
• 1 cup spinach
• 4 oz ground turkey sausage
• 1 oz shredded cheddar cheese
• 1 burrito-sized lower-carb flour tortilla (or a standard tortilla)
• Optional topping: Buffalo sauce or hot sauce

Instructions:

1. Crack the eggs into a bowl and whisk well. Set aside for now.
2. Heat the oil in a skillet over medium heat. Add the onions and pepper and cook for about 3-4 minutes until they start to soften. Add the spinach and cook for another minute.
3. Add the eggs and fully cooked turkey sausage to the skillet with the vegetables. Cook for a few minutes, stirring often, until the scrambled eggs are done, and the sausage is warmed through.
4. Sprinkle the cheese on top and turn off the heat. Let the mixture sit for a minute to allow the cheese to melt slightly over the warm ingredients.
5. Pour the skillet mixture into the tortilla, add any desired hot sauces, wrap it up, and enjoy.

Nutrition Per Serving:

• Calories: 511 kcal
• Protein: 47g
• Fat: 27g
• Carbs: 20g

This protein-packed breakfast burrito is a great way to start your day. With 47 grams of protein, it will keep you full and energized for hours. The mix of turkey sausage, eggs, and veggies also provides a balance of fats, carbs, and nutrients.

Chargrilled Turkey with Quinoa Tabbouleh & Tahini Dressing

Ingredients:

• 200g quinoa
• ½ cucumber, cut into 1cm chunks
• 175g cherry tomato, halved
• 3 spring onions, finely sliced
• Handful parsley, roughly chopped
• Handful coriander, roughly chopped
• 1 tbsp olive oil, plus 1 tsp
• Juice of 1 lemon
• 4 turkey steaks

For the Tahini Dressing:

• 1½ tbsp tahini paste
• 1½ tbsp low-fat yogurt
• Juice of ½ lemon
• ½ garlic clove, crushed
• ½ tsp clear honey

Instructions:

1. Cook the quinoa by adding 600ml water to a saucepan with the quinoa. Bring to a boil, then reduce the heat and simmer until the water has evaporated (around 20 minutes). Remove the lid and leave the quinoa to cool.
2. In a large mixing bowl, combine the cucumber, tomatoes, spring onions, and herbs. Pour over 1 tbsp olive oil and lemon juice, season well, and mix everything together.
3. Heat a griddle pan over high heat. Rub the turkey steaks with 1 tsp olive oil, then cook for about 5 minutes on each side, or until fully cooked.
4. For the dressing, mix together the tahini, yogurt, lemon juice, garlic, and honey with 3 tbsp of water until smooth.
5. Toss the cooled quinoa with the salad mixture. Arrange the quinoa tabbouleh on plates, slice the turkey steaks, and serve them over the quinoa. Drizzle with the tahini dressing and enjoy!

Nutrition Per Serving:

• Calories: 407 kcal
• Protein: 46g
• Fat: 11g
• Carbs: 31g

This chargrilled turkey with quinoa tabbouleh and tahini dressing is a refreshing, protein-rich meal that offers vibrant flavors and wholesome nutrition. The quinoa provides a source of complex carbs, while the turkey and tahini-based dressing boost the protein content, making it a perfect balanced meal for lunch or dinner.

Tuna Melt Tortilla Wrap

Ingredients:

• 1 (5-ounce) can no-salt-added water-packed tuna, drained
• 1 small celery stalk, chopped
• 2 tablespoons chopped jarred roasted red pepper
• 1 scallion, minced
• 3 tablespoons low-fat plain Greek yogurt
• 1 teaspoon Dijon mustard
• ¼ teaspoon ground pepper
• 4 teaspoons mayonnaise or softened butter
• 2 large tortillas
• 2 slices sharp cheddar cheese

Instructions:

1. In a medium bowl, stir together the tuna, celery, roasted red pepper, scallion, yogurt, mustard, and pepper until well combined.
2. Spread 2 teaspoons of mayonnaise (or butter) on one side of each tortilla. Flip the tortillas over, and spread half of the tuna mixture and one slice of cheese onto each tortilla, then fold in half.
3. Heat a large skillet over medium heat. Place the folded tortillas in the skillet and cook, flipping once, until the cheese is melted and the tortillas are golden—about 3 to 5 minutes per side.
4. Serve immediately and enjoy!

Nutrition Per Serving:

• Calories: 412 kcal
• Protein: 34g
• Fat: 16g
• Carbs: 33g

The Tuna Melt Tortilla Wrap is a satisfying lunch option, offering a rich flavor profile while delivering 34g of protein to fuel you through your day.

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Why These Recipes Work for Your Fitness Goals

These high-protein recipes are perfect for anyone looking to fuel their body with nutritious meals that promote muscle growth, recovery, and satiety. With ingredients like turkey, tuna, and eggs, these meals offer a balance of lean protein, healthy fats, and complex carbs to help you stay full and energized throughout the day.

Whether you’re starting your morning with a protein-packed burrito, enjoying a tuna melt for lunch, or sitting down to a vibrant quinoa tabbouleh dinner, you’re ensuring that each meal supports your fitness goals.