10 High-Protein Meals with 30+ Grams of Protein per Serving

If you’re looking to hit your daily protein goals while enjoying delicious and nutritious meals, this list is for you. Here are ten easy-to-prepare recipes that provide over 30 grams of protein per serving. Perfect for meal preppers, fitness enthusiasts, or anyone aiming to boost their protein intake!

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1. Sweet Potato Hash with Bacon

Servings: 2 | Time: 30 minutes
Ingredients:

• 1 tbsp butter, ghee, or oil
• 2 cups sweet potato, diced
• 3 cups Brussels sprouts, halved
• 6 strips bacon, cut into chunks
• 2-3 sprigs each of rosemary and thyme
• Fresh parsley (to garnish)
• 2 eggs (optional)

Instructions:

1. Heat a pan over medium heat with 3/4 tbsp of butter or ghee.
2. Add sweet potato and half the herbs, lightly browning the potatoes.
3. Cover and steam for 8 minutes with a splash of water.
4. Add bacon and cook for 3 minutes.
5. Add Brussels sprouts and remaining herbs, cooking until softened (5 minutes).
6. Plate and garnish with parsley. Add eggs if desired.

Nutrition (per serving): 364 calories | 29.4g protein | 39.2g carbs | 19g fat

2. Vanilla Protein Pancakes

Servings: 2 | Time: 15 minutes
Ingredients:

• 2 bananas (plus extra for topping)
• 4 eggs
• 1/2 cup vanilla protein powder
• 1 tbsp coconut oil

Instructions:

1. Mash bananas in a bowl and mix with eggs and protein powder.
2. Heat coconut oil in a skillet and pour 1/4 cup batter at a time.
3. Cook until bubbles form, flip, and repeat.
4. Top with banana slices or other toppings like honey or nut butter.

Nutrition (per serving): 394 calories | 33g protein | 29g carbs | 17g fat

3. High-Protein Waffles

Servings: 4 | Time: 15 minutes
Ingredients:

• 6 large eggs
• 2 cups cottage cheese
• 2 cups oats
• 1 tsp vanilla extract
• Pinch of salt
• Topping: 2 tbsp peanut butter powder, Greek yogurt, sweetener, and berries

Instructions:

1. Blend eggs, cottage cheese, oats, vanilla, and salt.
2. Pour 1/2 cup batter into a waffle iron and cook until golden (4-5 minutes).
3. Top with prepared toppings and serve.

Nutrition (per serving): 364 calories | 36g protein | 25g carbs | 14g fat

4. Cobb Salad

Servings: 1 | Time: 23 minutes
Ingredients:

• 1 hardboiled egg
• 2 slices turkey bacon
• 4 cups chopped romaine lettuce
• 2 cups cooked chicken, diced
• 1/2 avocado
• 1/2 cup cherry tomatoes
• 1/4 cup green onions

Instructions:

1. Arrange lettuce in a large bowl.
2. Top with chicken, egg, bacon, avocado, and tomatoes.
3. Drizzle with your favorite dressing and toss gently.

Nutrition: 532 calories | 51g protein | 25g carbs | 30g fat

5. Sesame Chicken

Servings: 3 | Time: 20 minutes
Ingredients:

• 1 lb chicken thighs
• 1/4 tsp sea salt
• 1 tbsp tapioca starch
• Sauce: 1/4 cup coconut aminos, 2 tbsp water, 1 tbsp rice vinegar, 1 tsp sesame oil, 2 dates, 2 garlic cloves, 1/2 inch ginger
• Garnish: sesame seeds and green onions

Instructions:

1. Toss chicken pieces with salt and tapioca starch.
2. Cook chicken in a skillet or air fryer until done.
3. Blend sauce ingredients and simmer until thickened.
4. Combine chicken with sauce and garnish.

Nutrition (per serving): 432 calories | 30g protein | 18g carbs | 25g fat

6. Pesto Chicken & Tomatoes with Quinoa

Servings: 4 | Time: 20 minutes
Ingredients:

• 1 cup quinoa
• 1 lb chicken thighs
• 1 cup cherry tomatoes
• 1/3 cup pesto
• 4 cups spinach

Instructions:

1. Cook quinoa per package instructions.
2. Toss chicken and tomatoes with pesto and bake at 375°F for 15-20 minutes.
3. Serve chicken and tomatoes over quinoa and spinach.

Nutrition (per serving): 335 calories | 30g protein | 30g carbs | 10g fat

7. Tuna Salad Plate

Servings: 1 | Time: 5 minutes
Ingredients:

• 1 can tuna, drained
• 1/2 avocado
• 1/4 cup unsweetened coconut yogurt
• 1/4 cucumber, sliced

Instructions:

1. Arrange all ingredients on a plate.
2. Season with salt and enjoy.

Nutrition (per serving): 342 calories | 35g protein | 14g carbs | 18g fat

8. Slow Cooker Teriyaki Chicken

Servings: 5 | Time: 2 hours
Ingredients:

• 2.5 lbs chicken breast
• Sauce: 5 tbsp rice vinegar, 7.5 tbsp maple syrup, 10 cloves garlic, 5 tsp ginger, 2.3 tsp sriracha

Instructions:

1. Mix sauce ingredients in a slow cooker.
2. Add chicken and cook on high for 2 hours or low for 4 hours.
3. Shred chicken, toss in sauce, and serve.

Nutrition (per serving): 346 calories | 50g protein | 23g carbs | 6g fat

9. Chicken & Veggie Fajitas

Servings: 4 | Time: 25 minutes
Ingredients:

• 1 lb chicken thighs, cut into strips
• 4 cups sliced vegetables
• 1.25 tsp chili powder
• 4 tortillas
• 1/2 cup guacamole
• 1/2 cup Greek yogurt

Instructions:

1. Cook chicken and vegetables with chili powder in a skillet.
2. Warm tortillas and fill with chicken-veggie mix.
3. Top with guacamole and yogurt.

Nutrition (per serving): 364 calories | 29.4g protein | 39.2g carbs | 19g fat

10. Miso & Sesame Chicken Coleslaw Salad

Servings: 2 | Time: 25 minutes
Ingredients:

• 12 oz chicken breast
• Dressing: 1 tsp tamari, 3 tbsp sesame oil, 2 tsp miso paste, 1 tbsp rice vinegar
• 2 cups coleslaw mix
• 1 red bell pepper, julienned

Instructions:

1. Grill chicken with dressing.
2. Toss coleslaw and bell pepper with remaining dressing.
3. Top with sliced chicken and sesame seeds.

Nutrition (per serving): 344 calories | 42g protein | 13g carbs | 14g fat

Click HERE for a downloadable version of these RECIPES!

Enjoy these high-protein meals to fuel your day, support muscle growth, and maintain a balanced diet. Let us know which one is your favorite!