How to Stay Full and Fueled with These 15 High-Protein Meals

No matter what dietary pattern you follow, getting enough protein daily is essential. Protein plays a crucial role in your body’s immune response and can help you maintain a healthy body weight. Being the most filling macronutrient, protein helps keep you satisfied between meals (1Trusted Source).

A high protein diet also supports healthy blood sugar management, skeletal health, and weight loss while preserving muscle mass (2Trusted Source, 3Trusted Source, 4Trusted Source). Here are 15 high protein meals, each containing at least 20 grams of protein per serving.

1–3. High Protein Vegetarian Meals

If you’re following a plant-based diet, you might worry about getting enough protein. However, a balanced vegetarian diet rich in whole foods can provide ample protein. Here are a few high protein vegetarian meal ideas.

1. Overnight Oats with Protein Powder
Overnight oats are perfect for a quick breakfast. These Protein Overnight Oats offer 22 grams of plant-based protein from oats, vegan vanilla protein powder, and chia seeds. Customize your oats with a tablespoon of natural peanut butter for an extra 3.6 grams of protein (5Trusted Source).

2. Poached Egg Buddha Bowls
Grain bowls make a convenient lunch. These Poached Egg Buddha Bowls combine high protein ingredients like wheat berries, poached eggs, and ricotta cheese, along with Greek olives and cherry tomatoes, delivering 21 grams of protein per serving. For a gluten-free option, use quinoa instead of wheat berries.

3. Lentil Chili
This vegetarian Lentil Chili packs 21 grams of protein from lentils and beans. It includes cocoa powder for a rich flavor. Lentils and beans are excellent protein sources and are rich in fiber, vitamins, and minerals. Diets high in beans and lentils may reduce the risk of heart disease and colon cancer (6Trusted Source, 7Trusted Source).

4–6. High Protein, Low Carb Meals

High protein, low carb diets restrict carbohydrate intake to less than 26% of total calories, emphasizing protein-rich foods like eggs, chicken, and fish (8Trusted Source).

4. Omelets
Omelets are ideal for high protein, low carb diets. One large egg contains 6.26 grams of protein, so a three-egg omelet provides nearly 19 grams. Add goat cheese and ground turkey for extra protein, and include non-starchy vegetables like spinach, mushrooms, zucchini, and tomatoes.

5. Grilled Salmon with Avocado Salsa
This Salmon with Avocado Salsa combines grilled salmon with low carb ingredients like avocado and cherry tomatoes, providing 25 grams of protein per serving and just 13 grams of carbs.

6. Stuffed Chicken Breasts
Stuffed chicken breasts are a protein-rich option. This recipe features chicken breasts stuffed with goat cheese and spinach, served with caramelized onions and mushrooms. It offers 28 grams of protein and just 5.8 grams of carbs per serving.

7–9. High Protein Vegan Meals

Vegan diets exclude all animal products, but with the right ingredients, you can create high protein vegan meals.

7. Chocolate Chia Protein Pudding
Chia seeds offer a filling combination of protein and fiber (10Trusted Source). This Chocolate Chia Protein Pudding includes chia seeds, almond milk, vegan chocolate protein powder, and cacao powder, providing 28 grams of plant-based protein. Add berries for extra sweetness.

8. Fall Farro Protein Bowl
This Fall Farro Protein Bowl combines chickpeas, farro, hummus, tempeh strips, and roasted almonds with arugula, roasted sweet potato, carrots, and mixed greens, providing 21 grams of protein per serving.

9. The Ultimate Vegan Protein Burrito
These Vegan Protein Burritos include beans, quinoa, hemp seeds, and sprouted grain tortillas, offering 22 grams of protein per serving. Ingredients like avocado, cilantro, pico de gallo, and kale add healthy fats, fiber, and vitamins.

10–12. High Protein Paleo Meals

The paleo diet excludes refined grains, dairy products, and legumes, focusing on whole, nutrient-dense foods like vegetables, fruits, seeds, fish, and eggs. This diet may improve some heart disease risk factors (13Trusted Source, 14Trusted Source).

10. Sweet Potato and Turkey Breakfast Hash
This Sweet Potato and Turkey Breakfast Hash includes sweet potatoes, apples, Brussels sprouts, and kale, with 25 grams of protein from ground turkey.

11. Guacamole Chicken Salad
This Guacamole Chicken Salad is creamy and portable, with 21 grams of protein per serving. Add it to greens or pair with plantain or sweet potato chips.

12. Paleo Shrimp Scampi with Zucchini Noodles
This Paleo Shrimp Scampi replaces spaghetti with zucchini noodles, offering 26 grams of protein per serving. Shrimp are rich in vitamins and minerals like B12 and selenium (15Trusted Source).

13–15. Heat-and-Eat Meals

For quick meal options, choose nutritious, protein-rich items.

13. The Good Kitchen Frozen Meals
The Good Kitchen offers high protein frozen meals like Chili Lime Chicken (30 grams of protein), Fennel Shrimp (35 grams), and Beef Taco Bowl (39 grams).

14. True Primal Soups
True Primal’s paleo-friendly, organic soups are high in protein. Their Roasted Chicken Soup contains 26 grams of protein from chicken bone broth and chicken breast.

15. Dr. Praeger’s All American Veggie Burgers
Dr. Praeger’s Veggie Burgers provide 22 grams of protein from pea protein. Add them to a salad or grain bowl for a filling plant-based meal.

Summary

High protein meals help meet your nutritional needs and keep you satisfied between meals. Try these recipes to enjoy satisfying and healthy high protein meals suited to various dietary preferences

A Quick Review

Discover 15 high-protein meals that keep you full and fueled. From vegetarian and vegan options to low-carb and paleo-friendly dishes, each meal provides at least 20 grams of protein per serving. These recipes are designed to suit various dietary preferences and help you meet your nutritional needs effortlessly

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