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Protein helps to build and repair lean muscle mass, but from a digestion standpoint, it helps get you full faster and stay full longer, making it necessary to include it at every meal. So, what does that look like on your plate at mealtime? Amy Goodson, MS, RD, CSSD, LD, Sports Dietitian and author of
Says, The goal is to include 20 to 30 grams of high-quality protein (meaning it contains all the essential amino acids) at your main meals of breakfast, lunch, and dinner. To put it practically, that means eating about 3 to 4 ounces of protein per meal or making about one-fourth to one-third of your plate protein. Then based on your overall protein needs, you can fill in the gaps at snack time by adding foods like string cheese, beef jerky, hard-boiled eggs, or yogurt, Goodson explains.
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If you are looking to build muscle, Goodson says that your goal should be to maximize muscle protein synthesis in the post-workout window. This means you should be consuming 15 to 25 grams of high-quality protein (with 3 to 4 grams of that coming from leucine, a branched-chain amino acid necessary for muscle protein synthesis) as soon as possible post-exercise, and ideally within the first 45 minutes. Quick-digesting protein paired with simple carbohydrates is best. That would be a ready-to-drink post-work-out shake, a smoothie made with cow's milk, Greek yogurt topped with fruit, or low-fat chocolate milk. Goodson says that you should then follow up that snack with a complete meal containing 20 to 30 grams of protein from foods like lean beef, pork, poultry, or eggs. If you consume more plant-based protein, be sure you are eating a protein combination that is high in leucine.
All the 25 recipes below provide at least 15 grams of protein – many are much higher. If the recipe is only for the protein portion of the meal, then there are recommendations on what to add to complete your plate (usually a whole grain and some veggies). Choose your favorite ones and work your way down the list! Read on, and for more, don't miss 50 Healthy Dinner Recipes That Take 30 Minutes (or Less!).
Nutrition: 364 calories, 21 g fat (6 g saturated fat), 557 mg sodium, 10 g carbs (2 g fiber, 6 g sugar), 37 g protein
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Shrimp is a very lean protein providing 18 grams of protein per 3-cooked-ounce serving. It's also an excellent source of selenium and a good source of vitamin B12. You'll also find it has inflammation-fighting omega-3 fats. Pair this shrimp scampi with zoodles or whole-grain pasta and a green salad.
Nutrition: 320 calories, 16.5 g fat (4 g saturated fat), 505 mg sodium, 4 g carbs (0.5 g fiber, 2 g sugar), 39 g protein
These Air Fryer Turkey Burgers are made with 39 grams of lean protein and are a quick and easy alternative to regular beef burgers. They're made without breadcrumbs for a low-carb dinner that's ready in less than 20 minutes.
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Nutrition: 332 calories, 6 g fat (4 g saturated fat), 1, 930 mg sodium, 52 g carbs (22 g fiber, 8 g sugar), 19 g protein
Lentils are one of my favorite plant-based proteins because 9 grams of protein in just half-cup cooked. They are full of fiber, which makes them filling, and they have other important nutrients, like iron and folate. Not to mention that a serving of lentils is extremely affordable—close to just $0.10 per quarter-cup serving.
Nutrition: 780 calories, 36 g fat (9 g saturated fat), 910 mg sodium, 69 g carbs (15 g fiber, 0 g sugar), 45 g protein
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Lean beef is a nutrient-rich source of high-quality protein. A 3-ounce serving of cooked lean beef provides 10 essential nutrients including B-vitamins, zinc, and iron that support an active and healthy lifestyle.
Get the recipe from Farmer's Daughter Consulting and Cooking à la Heart: 500 Easy and Delicious Recipes to Help Make Every Meal Heart Healthy.
Nutrition: 378 calories, 16 g fat (6 g saturated fat), 618 mg sodium, 30 g carbs (4 g fiber, 0 g sugar), 31 g protein
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Shrimp is a low-fat source of protein and this recipe satisfies one of the two suggested seafood meals weekly. It contains choline, which is necessary for brain and liver health, and is a source of omega-3 fats that are good for your heart and your brain.
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Nutrition: 401 calories, 15 g fat (2 g saturated fat), 629 mg sodium, 48 g carbs (13 g fiber, 8 g sugar), 23 g protein
This baked spaghetti uses silken tofu, chickpea pasta, and textured vegetable protein to fill it with 23 grams of plant protein. The soy (tofu and textured vegetable protein) in this spaghetti is not only a great source of protein, but it may also support weight loss and reduce cholesterol. Plus, the healthy dose of fiber from the pasta means this spaghetti will keep you satiated for hours. Meatless Monday, here we come!
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Nutrition: 430 calories, 14 g fat (3 g saturated fat), 810 mg sodium, 40 g carbs (8 g fiber, 0 g sugar), 39 g protein
These burgers use relatively inexpensive canned tuna, which is low in saturated fat and rich in complete protein as well as several vitamins and minerals and omega-3 fats.
Nutrition: 313 calories, 11 g fat (2 g saturated fat), 212 mg sodium, 14 g carbs (2 g fiber, 4 g sugar), 38 g protein
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This creamy chicken with spinach and mushrooms is packed with lean protein from boneless, skinless, chicken and Greek yogurt in the cream sauce. Although this dish is low in calories, the protein makes it seriously filling and satisfying.
Nutrition: 460 calories, 9 g fat (1 g saturated fat), 955 mg sodium, 73 g carbs (5 g fiber, 13 g sugar), 22 g protein
This fried tofu sandwich features the plant-based protein, tofu. In fact, you get 22 grams of protein per serving! Tofu is a complete protein, meaning it provides all nine essential amino acids.
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Bottom round rump roast is a lean of beef and is ideal for slow cooking. It's both high in protein and low in fat compared to fattier cuts of beef. Use to shred for salads, wraps, or enjoy on its own!
Nutrition: 358 calories, 10 g fat (4 g saturated fat), 807 mg sodium, 57 g carbs (7 g fiber, 6 g sugar), 16 g protein
Beans on your pizza? Yup! This baked bean pizza supplies 16 grams of protein per serving. The baked beans are a wonderful plant protein and also supply fiber to help keep you fuller for longer.
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Nutrition: 202 calories, 8 g fat (1 g saturated fat), 504 mg sodium, 54 g carbs (0 g fiber, 0 g sugar), 24 g protein
White fish, such as haddock and cod, is low in saturated fat, making it heart-healthy. It also supplies all of the essential amino acids that the body requires as well as some heart-healthy omega-3 fats.
Nutrition: 443 calories, 24 g fat (11 g saturated fat), 451 mg sodium, 23 g carbs (1 g fiber, 3 g sugar), 32 g protein
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Bison is a very lean cut of meat and a great source of protein, boasting 24 grams of protein per three-ounce serving as well as essential micronutrients such as iron, zinc, selenium, and Vitamin B12. When cooked in the air fryer, it preserves the taste while using less fat and oil, making it a healthier dish.
Nutrition: 400 calories, 13 g fat (5 g saturated fat), 730 mg sodium, 35 g carbs (2 g fiber), 34 g protein
This healthier chicken pot pie recipe is modified from traditional recipes to provide fewer calories, fat, and sodium while delivering more lean protein, fiber, and flavor! It's made in individual, single-serve portions to make serving easy and make sure everyone gets equal portions of the good stuff!
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Nutrition: 680 calories, 26 g fat (3 g saturated fat), 1, 220 mg sodium, 91 g carbs (9 g fiber, 21 g sugar), 24 g protein
The organic extra-firm tofu featured in this stir-fry recipe provides complete protein, along with satiating fiber and health-protective isoflavones. Plus, when squeezed of excess liquid, the tofu can brown up nicely to provide hearty, 100% plant-based goodness—no meat required.
Nutrition: 170 calories, 6 g fat (1 g saturated fat), 250 mg sodium, 14 g carbs (2 g fiber), 17 g protein
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These street-size fish tacos are not only an excellent source of protein, but they are also swimming with taste and nutrition. A serving size of two small tacos provides 17 grams of protein, mainly from the white fish. Cod, mahi mahi, tilapia, and halibut are all examples of white fish, which are high-protein, low-fat fish with a firm texture that's perfect for tacos. White fish is also typically a good source of selenium for immune support, and B vitamins for
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