A Day of Protein-Packed Meals +25g Fiber

Fuel your day with these delicious and nutritious high-protein recipes! Whether you’re looking for a hearty breakfast, a vibrant lunch, or a satisfying dinner, these meals are sure to keep you energized and full throughout the day.

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Breakfast: Easy Protein Pancakes

Kickstart your morning with these protein-rich pancakes that are light, fluffy, and packed with flavor. Perfect for busy mornings or a relaxing weekend brunch.

Ingredients:

• 1 banana
• 75g oats
• 3 large eggs
• 2 tbsp Fair Life milk (OR dairy, soy, oat, or nut milk. Fair life just has the highest protein content)
• 1 tbsp baking powder
• Pinch of cinnamon
• 1/4 greek yogurt
• Avocado spray oil (or another spray oil)
• Optional toppings: Nut butter, maple syrup, and berries or sliced bananas

Instructions:

1. Combine the banana, oats, eggs, milk, baking powder, cinnamon, and Greek yogurt in a blender and blend until smooth, about 1-2 minutes. If the oats remain slightly coarse, blend for an additional minute. For a thicker batter, simply add a bit more oats and blend again.
2. Heat the oil in a pan over medium heat. Pour or ladle in 2-3 rounds of batter, leaving space between each to spread.
3. Cook for 1-2 minutes, until bubbles appear on the surface and the underside is golden. Flip and cook for another minute until cooked through.
4. Repeat with the remaining batter
5. Optional toppings: butter, nut butter, maple syrup, and fresh fruit.

Nutrition Per Serving (Not including toppings):

• Calories: 416 kcal
• Protein: 30g
• Fat: 17g
• Carbs: 39g
• Fiber: 5g

Recipe and photo credit: BBC Good Food

Lunch: Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

This colorful lunch combines tender shrimp, smoky barbecue flavors, and a medley of fresh veggies for a dish that’s as vibrant as it is tasty.

Ingredients:

• 1 pound peeled and deveined jumbo shrimp
• 1 tsp paprika
• ½ tsp garlic powder
• ½ tsp dried oregano
• ¼ tsp ground pepper
• ⅛ tsp cayenne pepper
• 1 cup whole-grain orzo
• 3 scallions
• 2 tbsp olive oil, divided
• 2 cups chopped zucchini
• 1 cup chopped bell pepper
• ½ cup thinly sliced celery
• 1 cup halved cherry tomatoes
• ½ tsp salt
• 2 tbsp barbecue sauce
• Lemon wedges for serving

Instructions:

1. In a medium bowl, toss shrimp with paprika, garlic powder, oregano, pepper, and cayenne. Set aside.
2. Cook orzo according to package directions; drain and keep warm.
3. Heat 1 tbsp oil in a skillet over medium-high heat. Add scallion whites, zucchini, bell pepper, and celery. Cook until vegetables are tender, about 5 minutes. Add tomatoes and cook for 2-3 minutes more.
4. Toss the vegetables with the cooked orzo and season with salt.
5. Heat the remaining oil in the skillet, cook the shrimp for 4-6 minutes until opaque, then drizzle with barbecue sauce and stir to coat.
6. Serve shrimp over the vegetable and orzo mixture, garnished with scallion greens and lemon wedges.

Nutrition Per Serving:

• Calories: 360 kcal
• Protein: 30g
• Fat: 9g
• Carbs: 41g
• Fiber: 10g

Recipe and photo credit: EatingWell

Dinner: Chicken Caesar Salad

End your day with this classic Caesar salad made lighter yet still indulgent with a creamy yogurt dressing and juicy grilled chicken.

Ingredients:

• 1½ tsp Dijon mustard, divided
• 1 tsp grated garlic, divided
• ¼ tsp ground pepper, divided
• 8 oz chicken tenders
• 4 tbsp extra-virgin olive oil, divided
• ½ cup whole-milk plain strained Greek yogurt
• 5 tbsp grated Parmesan cheese, divided
• 1 tsp Worcestershire sauce
• ½ tsp anchovy paste
• ¼ tsp lemon juice
• 4 cups chopped romaine lettuce hearts
• ½ cup Caesar-seasoned croutons

Instructions:

1. In a medium bowl, mix 1 tsp mustard, ½ tsp garlic, and ⅛ tsp pepper. Add chicken and toss to coat.
2. Heat 1 tbsp oil in a skillet over medium-high heat. Cook chicken for 6-9 minutes, turning once, until golden and cooked through. Let rest for 5 minutes before slicing.
3. Whisk yogurt, 3 tbsp Parmesan, Worcestershire, anchovy paste, lemon juice, and remaining mustard, garlic, and pepper in a large bowl. Gradually whisk in the remaining oil until creamy.
4. Toss the romaine lettuce with the dressing. Divide onto plates and top with croutons, sliced chicken, and remaining Parmesan.
5. Optional topping for extra protein: Hard boiled eggs

Nutrition Per Serving:

• Calories: 622 kcal
• Protein: 42g
• Fat: 40g
• Carbs: 27g
• Fiber: 10g

Recipe and photo credit: EatingWell

Click HERE for a downloadable version of this List!

Eating healthy doesn’t have to be boring or complicated. These protein-packed recipes prove that nutritious meals can also be flavorful and satisfying. From fluffy pancakes to vibrant shrimp and orzo, to a classic Caesar salad, these dishes are designed to fuel your body while delighting your taste buds. Incorporating high-protein meals into your day not only supports muscle repair and energy levels but also keeps you full and focused.

Try these recipes to transform your daily menu, and feel free to experiment with your favorite ingredients to make them your own. Let us know which recipe you loved the most or how you made it even better. Happy cooking!