3 Nutritious Meals with High Protein

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Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting a healthy immune system, and providing energy. Incorporating high-protein meals into your diet can be beneficial for overall health and wellness.

Chicken salad
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Grilled Chicken Salad with Quinoa

This vibrant salad combines lean grilled chicken breast with nutrient-rich quinoa, fresh vegetables, and a zesty dressing. Here’s how to prepare it:


  • 4 ounces (113g) grilled chicken breast, sliced
  • 1/2 cup cooked quinoa
  • Mixed salad greens (spinach, lettuce, arugula)
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup cucumber, sliced
  • 1/4 cup red onion, thinly sliced
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste


  1. combine the salad greens, cherry tomatoes, cucumber, and red onion in a large bowl.
  2. Add the sliced grilled chicken breast and cooked quinoa.
  3. whisk together the olive oil, lemon juice, salt, and pepper in a small bowl to make the dressing.
  4. Drizzle the dressing over the salad and toss gently to coat.
  5. Serve and enjoy this protein-packed and nutrient-rich meal.
For Our Vegetable Loving Fellas: Lentil and Vegetable Stir-Fry
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Lentils are an excellent plant-based protein source that can be the star of a delicious and satisfying stir-fry. Here’s a recipe to try:


  • 1 cup cooked lentils
  • 1 cup mixed vegetables (bell peppers, broccoli, carrots, snap peas)
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • Optional toppings: sesame seeds, chopped green onions


  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add minced garlic, grated ginger, and sauté for about a minute until fragrant.
  3. Add the mixed vegetables to the skillet and stir-fry for 3-4 minutes until they begin to soften.
  4. Stir in the cooked lentils, soy sauce, and sesame oil. Cook for another 2-3 minutes, ensuring all the flavors are well combined.
  5. Remove from heat and garnish with sesame seeds and chopped green onions, if desired.
  6. Serve this flavorful lentil and vegetable stir-fry over brown rice or whole wheat noodles for a wholesome and protein-rich meal.
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Baked Salmon with Roasted Vegetables

Salmon is a great source of protein and provides omega-3 fatty acids that support heart health. Pair it with roasted vegetables for a well-rounded and nutritious meal.


  • 6 ounces (170g) salmon fillet
  • 1 cup mixed vegetables (broccoli, cauliflower, zucchini)
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried herbs (such as dill, thyme, or rosemary)
  • Salt and pepper to taste
  • Lemon wedges for serving


  1. Preheat the oven to 400°F (200°C).
  2. Place the salmon fillet on a baking sheet lined with parchment paper.
  3. Toss the mixed vegetables with olive oil, dried herbs, salt, and pepper in a separate bowl.
  4. Arrange the vegetables around the salmon on the baking sheet.
  5. Bake for 12-15 minutes or until the salmon is cooked through and the vegetables are tender.
  6. Serve the baked salmon and roasted vegetables with a squeeze of fresh lemon juice for added flavor.

These three nutritious meal ideas provide a good balance of protein, healthy fats, and essential nutrients while delivering delicious flavors and variety.