Here are five delicious, high-protein meals featuring lean proteins to keep your muscles strong and healthy!
1. Grilled Chicken & Quinoa Power Bowl 🥗
✅ Protein: Chicken breast (30g per serving)
✅ Carbs: Quinoa (high in fiber and protein)
✅ Healthy Fats: Avocado, olive oil
Recipe:
- Grill 4 oz (113g) of skinless chicken breast with lemon, garlic, and herbs.
- Cook ½ cup quinoa and mix with diced cucumbers, cherry tomatoes, and spinach.
- Top with ½ avocado and a drizzle of olive oil.
🔥 Why it’s great: A balanced meal rich in protein, complex carbs, and healthy fats to fuel muscle repair.
2. Salmon & Sweet Potato Meal Prep 🍣🥔
✅ Protein: Salmon (25g per serving)
✅ Healthy Fats: Omega-3s for recovery
✅ Carbs: Sweet potato for sustained energy
Recipe:
- Bake a 4 oz (113g) salmon fillet with lemon, garlic, and black pepper.
- Roast 1 medium sweet potato with olive oil.
- Serve with steamed broccoli or asparagus.
🔥 Why it’s great: Omega-3s help reduce muscle inflammation and support recovery.
3. High-Protein Greek Yogurt Parfait 🍓
✅ Protein: Greek yogurt (20g per serving)
✅ Carbs: Berries & granola
✅ Healthy Fats: Almonds or walnuts
Recipe:
- Mix 1 cup plain Greek yogurt with ½ cup mixed berries.
- Add 1 tbsp chia seeds or crushed almonds for extra protein.
- Top with a drizzle of honey and a sprinkle of granola.
🔥 Why it’s great: A perfect pre- or post-workout meal packed with protein and antioxidants.
4. Tofu & Stir-Fried Veggie Bowl 🍜
✅ Protein: Tofu (18g per serving)
✅ Carbs: Brown rice for slow energy release
✅ Healthy Fats: Sesame oil & cashews
Recipe:
- Stir-fry cubed tofu in 1 tsp sesame oil, garlic, and soy sauce.
- Add broccoli, carrots, and bell peppers.
- Serve over ½ cup cooked brown rice and top with crushed cashews.
🔥 Why it’s great: A high-protein plant-based option that’s great for muscle recovery.
5. Egg & Avocado Whole-Grain Toast 🍞🥑
✅ Protein: Eggs (14g per serving)
✅ Carbs: Whole grain toast for sustained energy
✅ Healthy Fats: Avocado & olive oil
Recipe:
- Poach or scramble 2 eggs.
- Spread ½ mashed avocado on whole-grain toast.
- Drizzle with olive oil and add chili flakes for flavor.
🔥 Why it’s great: Packed with protein and healthy fats, perfect for a post-workout recovery meal.
Final Thoughts
These meals are easy to prepare and packed with high-quality lean protein to support muscle maintenance, recovery, and overall health. 💪🔥
