Protein is not only super-important for building strong, lean muscles, it’s also a rich source of energy for your body. It keeps your metabolism revved throughout the day, says nutritionist Kelly Jones, RD. It fills you up too. “Since protein moves more slowly through the stomach than carbohydrates and fat, it can contribute to feelings of fullness,” says Jones. So, eating high-protein meals (that also pack some fat and fiber) can help you stave off mindless snacking throughout the day.
The USDA recommends that women consume 46 grams of protein daily. And protein is especially important for anyone who regularly hits up bootcamp class or never misses a gym day. 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.” If you're vegetarian or vegan, you may need to increase your intake too.
A pro tip for figuring out exactly how much protein you should eat at each meal: Multiply your weight in pounds by 0.13, Jones says. For a 130-pound person, that’s about 17 grams per meal; for a 200-pound person, that’s about 26 grams.
If you don't feel like doing the math, packing anywhere between 15 and 35 grams of protein per meal is ideal, according to Ehsani. “You can easily achieve this amount with a four-ounce serving of chicken, two eggs paired with whole-grain toast, or tofu paired with quinoa,” says Jones. Other great sources of protein include meat, seafood, eggs, Greek yogurt, beans, lentils, and nuts and seeds.
There are so many options out there. Get started with one of these 30 high-protein meals.
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1
Vegan Grain Bowl with Pesto
Farro and lentils make this bowl oh-so filling. Double up on the pesto and use the leftovers all week long.
Per serving: 480 calories, 19 g fat (3 g saturated), 270 mg sodium, 62 g carbs, 16 g fiber, 5 g sugar, 20 g protein
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2
Sheet Pan Miso Ginger Tempeh
This spicy, protein-packed dish packs major flavor for little clean-up.
Per serving: 430 calories, 14 g fat (2 g saturated), 440 mg sodium, 54 g carbs, 17 g fiber, 15 g sugar, 28 g protein
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3
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.
Per serving: 521 calories, 42 g fat (9g saturated), 518 mg sodium, 8 g carbs, 4 g fiber, 2 g sugar, 27 g protein
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4
Paleo & Whole30 Sesame Chicken
This better-for-you version of your favorite takeout dish doesn’t disappoint—and comes together in just 25 minutes.
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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5
Turkey Falafel Meatballs with Lemon Yogurt Sauce
Serve these meatballs with a side of veggies and hummus, and you’re in Mediterranean heaven.
Per serving: 338 calories, 19.1 g fat (3.6 g saturated), 732.6 mg sodium, 20.6 g carbs, 3.6 g fiber, 4.9 g sugar, 22 g protein
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6
Mexican-Spiced Grilled Chicken with Nectarine Salsa
You’ll fire up the grill in the dead of winter to make this tropical-vibed chicken.
Per serving: 351 calories, 12.8 g fat (2.1 g saturated), 890.2 mg sodium, 23.2 g carbs, 4.3 g fiber, 10 g sugar, 37.2 g protein
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7
Sheet Pan Honey Lemon Salmon
Just a little bit of this citrusy, sweet salmon goes a long way. Pair it with some roasted veggies and call it a day.
Per serving: 758 calories, 54 g fat (24 g saturated), 831 mg sodium, 27 g carbs, 1 g fiber, 24 g sugar, 43 g protein
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8
Chicken Avocado Black Bean Salad
A combo of chicken and black beans give this salad a serious protein punch. Add the mixture to a lettuce wrap or tortilla for a more travel-friendly meal.
Per serving: 676 calories, 27 g fat (5 g saturated), 750 mg sodium, 55 g carbs, 17 g fiber, 18 g sugar, 56 g protein
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9
Healthy Fish Tacos
If one thing is true about fish tacos, it’s that the more colorful the toppings are, the better!
Per serving: 487 calories, 28 g fat (7 g saturated), 332 mg sodium, 34 g carbs, 8 g fiber, 4 g sugar, 30 g protein
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10
White Chicken Chili
This fun spin on traditional chili is the perfect way to use up leftover shredded or rotisserie chicken.
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
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11
Korean Beef Bowls
This Korean beef is the perfect balance of sweet and spice. You’ll be drizzling the sauce over every veggie you can find.
Per serving: 398 calories, 14 g fat (5 g saturated), 842 mg sodium, 35 g carbs, 11 g sugar, 29 g protein
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12
Peanut Butter Banana Protein Pancakes
These protein pancakes are just as good for dinner as they are for breakfast. Trust me, I’ve done it.
Per serving: 478 calories, 20 g fat (8 g saturated), 207 mg sodium, 61 g carbs, 4 g fiber, 43 g sugar, 23 g protein
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13
Skillet Egg Frittata
Veggies, herbs, and protein add-ins like feta cheese and chicken make this colorful frittata satisfying at any meal.
Per serving: 304 calories, 18 g fat (9 g saturated), 352 mg sodium, 9 g carbs, 1 g fiber, 4 g sugar, 25 g protein
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14
Mediterranean Grilled Turkey Burgers
Meal prep these turkey burgers to eat with baked fries one night and chopped up in a salad or stuffed into lettuce cups the next.
Per serving: 404 calories, 8 g fat (3 g saturated), 909 mg sodium, 31 g carbs, 1 g fiber, 6 g sugar, 49 g protein
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15
Colorful Fish Ceviche
If you’ve been skeptical of raw fish ‘til now, this light ceviche recipe will win you over.
Per serving: 227 calories, 4 g fat (0 g saturated), 1520 mg sodium, 30 g carbs. 7 g fiber, 11 g sugar, 25 g protein
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16
Vegan Quinoa Bowl with Roasted Veggies and Avocado Sauce
Bookmark this recipe and get ready to put its creamy avocado sauce on EVERYTHING.
Per serving: 773 calories, 36.6 g fat (8.1 g saturated), 190.9 mg sodium, 95.6 g carbs, 21.1 g fiber, 18.2 g sugar, 25 g protein
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17
Paleo Tuna Salad Nori Wraps
These tuna wraps are pretty much perfect dipped in Sriracha or coconut aminos.
Per serving: 262 calories, 16 g fat (2 g saturated), 627 mg sodium, 10 g carbs, 4 g fiber, 2 g sugar, 19 g protein
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18
Asian Chicken Quinoa Bowl With Almond Butter Sauce
Creamy almond butter makes this chicken and grain bowl extra satisfying. The whole dish is done in 30 minutes!
Per serving: 555 calories, 31 g fat (4 g saturated), 639 mg sodium, 33 g carbs, 4 g fiber, 1 g sugar, 34 g protein
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19
Buffalo Chicken Egg Muffins
Whip up a big batch of these buff-chick egg muffins to grab throughout the week or freeze for later.
Per serving: 268 calories, 20 g fat, 676 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 22 g protein
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20
Grilled Pork Tenderloin With Avocado Sauce
Pork is *highly* underrated—and this dish might just convince you to add it to your regular rotation.
Per serving: 210 calories, 12 g fat (2 g saturated), 440 mg sodium, 4 g carbs, 1 g fiber, 2 g sugar, 24 g protein
