Did you know adults need 100+ grams of protein a day? Even more if you’re an athlete, in training, or in menopause or peri. Do you know how hard that is without supplements?! Because of this, high protein meals have become a huge priority in our home.
I tracked my protein intake for a couple of months just to see how I was doing and this is what I learned:
- white meat chicken & turkey has more protein than beef.
- salmon, tuna, & tofu are not far behind.
- edamame & cottage cheese are loaded with protein.
Following are some quick & easy high protein meals I make regularly that I didn’t even know were high protein (AND that aren’t beef or chicken)!
But first… Why should you trust me? We are foodies and everything I post is what we eat & love! While we are not picky eaters, we only love great food and I would not suggest anything that isn’t. Whether it’s mine or not.
High Protein Meals That Aren’t Beef or Chicken
1. Mediterranean tuna salad stuffed avocados & Collard green wraps (47g)
Tinned tuna (23g of protein per serving) is so versatile you can give it any flavor profile you love. My young student athlete loves capers, olives, banana peppers, all the things. And so do his parents!
He also claims to NOT like mayo or avocado – unless the avocado is in a homemade eggroll or guacamole. I used cottage cheese (17g protein per serving) and homemade spicy mustard instead of mayo in this version. Chopped eggs add another 6g.
All the flavor comes from the mustard, capers, and sun-dried tomatoes – no salt needed.
2. Sheet pan salmon & veggies (27g)
Sheet pan meals are probably my favorite weeknight meals. Easy, customizable, and NO cleanup. It’s a WIN!
And salmon sheet pan meals are my favorite of the bunch because it packs in so much flavor and nutrition. The salmon alone is 23g of protein and a ton of vitamins and omega-3 fatty acids. This time I used DH’s favorite blend of veggies (bonus if they are garden fresh).
Capers and sun-dried tomatoes make another appearance along with bacon. This meal is flavor, protein, AND vitamin packed!
3. Mixed beans (16) & rice w/ turkey sausage & avocado crema (37g)
Every now and then I buy something I never would have otherwise considered. This was one of those times. I bought 16 bean soup mix because it was on sale for just over $1. I couldn’t have bought all the beans for that price BUT… I knew I probably wouldn’t make the soup or use the mix that comes with it.
I didn’t. But I did cook the beans as I normally would any other with the addition of some broth and turkey sausage. I could just as easily have made this with half as many beans that I already keep on had but what’s the harm in a $1 bean mix? None.
The avocado crema is where things get interesting. It started similar to guacamole but then I decided to add in some cottage cheese and a bit of hemp protein powder (not included in the protein count) and blend it smooth.
Serve it all on top of you favorite rice – Basmati is mine, followed by Jasmine – and enjoy a super filling protein packed meal that just might last for days. It’s also totally freezable!
4. Veghetti w/ Ri-cottage cheese (37g)
Meatless Monday that’s filling and packed with protein? YES please and thank you! Say hello to veggie spaghetti!
The trick is to buy or make protein pasta. They’re usually made with bean and/or grain protein an each serving has 11-20g of protein depending on how much you eat (2 oz vs 3.5 oz). I’ve bought multiple brands and they all taste pretty much the same to us.
This version of veghetti has banana peppers, (perpetual) spinach (a version of swiss chard), chopped collard greens, onion & garlic of course, and cottage cheese in place of ricotta. Cooked up with heart healthy EVOO, this one is quick, easy, healthy and delicious.
No leftovers!
5. Hot & sour soup (18g)
This one has the least amount of protein per serving on this list. But it’s also one of our favorite soups. And once I learned how to make it at home, it was a wrap. We have hot & sour soup about once a week and it never gets old.
Between the tofu & chicken it deserves a spot on this list especially since it’s rarely eaten alone, though it could be. I can’t really give any tips on flavor enhancers because hot & sour soup needs nothing extra. BUT if you’d like a recipe or to see me make it let me know & I’d be happy to make it for/with you!
6. Tuna noodle casserole (41g)
……. 6a. add edemame (52g)
Again, the key here is to use protein pasta. Between that and the tinned tuna… crazy protein.
And just like the other options on this list, it’s totally customizable. Add veggies or don’t. Choose your cheese or leave it out altogether.
I make this a one pan meal by sautéing onions & garlic first, then adding the tuna (water or oil & all) and seasonings. Taste for flavor then add dried pasta and just enough broth (or water) to barely cover the pasta. once all the liquid cooks out, the pasta should be done to at least al dente. Turn off the heat and stir in the cheese if you choose to use it. you can even pop it under the broiler to crisp it up like you would with mac ‘n’ cheese.
7. Penne with sausage & peppers (30g)
Protein pasta & turkey sausage round out this list again! I make it all the time with just sausage but… Imagine it with tuna and edamame! Need I say more?
We did it, but I’ve no idea how high that protein count goes!
A few takeaways….
- Use cottage cheese in place of or along with standard cheeses.
- Always use/make protein pasta. And ALWAYS salt your pasta water.
- Turkey sausage & ground turkey has more protein than pork or beef.
- Popeye had us thinking spinach will make you strong… it’s good for you in other ways but has almost NO protein.
High protein meals/snacks – Honorable Mention
- Deviled eggs – 1 egg has 70 calories and 6 grams of protein. And NO ONE eats just 1 deviled egg. Depending on what you add, deviled eggs can be a powerhouse of a protein snack, breakfast, or brunch.
- Turkey Chili – Use ground turkey & turkey sausage instead of beef or pork and add beans to up the protein ante even more. This version cooks up in less than 30 minutes.
- Burrito bowls – think Chipotle but homemade. I like to just lay out a bunch of fixings – chicken, ground turkey or beef, shrimp or fish, pico, salsa, guacamole, cheese, rice, black beans and cheese – and let everyone pick what they want. Sometimes we do bowls, sometimes, nachos, sometimes tacos. This is the easiest most fun way to do “Taco Tuesday”! (You could also throw these all into a tasty Enchilada Casserole.)
So… whether you hate mealtime but need to get that protein in or you just can’t bring yourself to “eat that much food at a time” I’ve got you covered.
Let me know what you think or if you’d like to see more. Until next time…
