43 Easy High-Protein Meals To Keep You Full
Whether you're trying to build muscle or just avoid that dreaded rumbly tummy throughout the day, these high-protein meals are here to help. From beef and chicken to fish and even vegetarian options, you're sure to find some tasty lunch and dinner ideas that can help you reach your nutrition goals.
Table of contents:
1. Taco casserole
Category: Beef
Protein per serving: 25g
This cheesy taco casserole is packed with Mexican flavors and 25 grams of protein. Plus, leftovers make the perfect lunch for the next day!
2. Chickpea pasta with meat sauce
Category: Beef
Protein per serving: 28g for the sauce; the total depends on the pasta used
Craving a cozy dinner? Spoon this classic Italian Bolognese sauce over chickpea pasta for a delicious, high-protein meal.
3. Marinated flat iron steak
Category: Beef
Protein per serving: 40g
Marinated in a flavorful mix of olive oil, balsamic vinegar, garlic and zesty herbs, this flat iron steak is the ultimate crowd-pleaser. With a whopping 40 grams of protein, you might even be too full for dessert!
4. Swedish meatballs
Category: Beef
Protein per serving: 34g
No one can resist juicy and flavorful Swedish meatballs. Serve them over noodles or mashed potatoes for a hearty, protein-rich dinner.
5. Beef and broccoli
Category: Beef
Protein per serving: 26g
Savor some tangy Asian flavors in this beef and broccoli recipe. High-protein dinner ideas like this will make your taste buds — and your belly — do a little happy dance.
6. Beef and barley soup
Category: Beef
Protein per serving: 28g
Beef and barley soup combines tender chunks of beef with chewy barley in a flavorful broth for a warming meal on cold days. Let it simmer on the stove while you pop some crusty bread in the oven for dipping.
7. Mongolian beef stir-fry
Category: Beef
Protein per serving: 30g
This sweet and spicy Mongolian beef stir-fry will keep your easy weeknight dinners interesting. With 30 grams of protein, it's filling on its own, but you can also serve it with some rice for a heartier meal.
8. Beef stroganoff
Category: Beef
Protein per serving: 29g
Looking for Sunday dinner ideas? This comforting beef stroganoff hits all the right notes, featuring tender beef and mushrooms in a luscious cream sauce and providing 29 grams of protein to boot!
9. Honey garlic steak bites
Category: Beef
Protein per serving: 25g
This dish proves high-protein dinner recipes don't have to be complicated. Juicy steak gets a quick sear, then finishes in a rich honey-garlic butter. Use a steak cooking chart to cook it just the way you like it.
10. Classic hamburgers
Category: Beef
Protein per serving: 26g
Whether you're barbecuing outside or using the stovetop, you can't go wrong with juicy hamburgers. Season your patties generously and cook them to your desired doneness (how long to grill burgers depends on how rare you want them), then brush with a bit of butter. Add a slice of cheese for extra protein, and serve with all the classic toppings.
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11. Hearty beef chili
Category: Beef
Protein per serving: 31g
This one-pot homestyle beef chili packs a punch with 31 grams of protein and plenty of bold spices. Garnish with toppings of your choice, like shredded cheese and sour cream. Work this into your high-protein meal prep rotation to stay fueled all week.
12. Steak fajitas
Category: Beef
Protein per serving: 30g
Sauteed peppers and onions, spices and juicy steak strips form the foundation of these sizzling steak fajitas. Enjoy them with corn or flour tortillas for a complete meal.
13. Chicken lettuce wraps
Category: Chicken
Protein per serving: 17g
These spicy chicken lettuce wraps are the perfect lunch or appetizer. With lots of protein and flavor, they'll keep you satisfied until dinnertime.
14. Zucchini-wrapped chicken
Category: Chicken
Protein per serving: 23g
For a unique take on lasagna, try these chicken zucchini rolls! With 23 grams of protein and only 212 calories per serving, this dish will make you feel like you've hit the jackpot of low-calorie, high-protein meals.
15. Chicken tortilla soup
Category: Chicken
Protein per serving: 30g
Who knew you could pack soup with so much protein? The spicy flavors in this mouthwatering chicken tortilla soup complement fun toppings like crushed tortilla chips, shredded cheese and sour cream.
16. Chicken stir-fry
Category: Chicken
Protein per serving: 40g
Chicken stir-fry is an easy, high-protein meal that combines bright veggies and saucy noodles with chicken. Quick to prep and even quicker to love, it will become one of your favorite go-to dinners.
17. Chicken fajitas
Category: Chicken
Protein per serving: 27g
If you're craving those classic Tex-Mex flavors but beef isn't your thing, make these punchy chicken fajitas. With bold spices and 27 grams of protein, this high-protein meal delivers on fantastic flavor.
18. Refreshing chicken salad
Category: Chicken
Protein per serving: 25g
In need of a delicious packed lunch idea? Try this refreshing chicken salad recipe, lightened up with a bit of Greek yogurt. Eat it as a sandwich, with crackers or atop a bed of salad greens.
19. Spinach-stuffed chicken breasts
Category: Chicken
Protein per serving: 40g
Stuff juicy chicken breasts with a cheesy spinach mixture for a high-protein meal perfect for any day of the week. These spinach-stuffed chicken breasts take just 30 minutes to make!
20. Chicken quinoa bowls
Category: Chicken
Protein per serving: 42g
Add shredded chicken to this nourishing quinoa salad recipe for a flavorful, wholesome meal. These bowls are a great lunch or light dinner option.
21. Chicken chili with beans
Category: Chicken
Protein per serving: 29g
The combination of chicken and beans makes this hearty chili one of the best high-protein meals. Loaded with 29 grams of protein and 10 grams of fiber, it's sure to satisfy — you won't need to reach for that midnight snack!
22. "Marry Me" chicken
Category: Chicken
Protein per serving: 39g
”Marry me” chicken is one of those high-protein dinner recipes you'll reach for again and again. Juicy chicken bathed in a creamy sun-dried tomato sauce delivers rich flavor and lasting satisfaction.
23. Air fryer chicken tenders
Category: Chicken
Protein per serving: 38g
Cut time and effort by making these crispy chicken tenders in the air fryer. Serve this classic comfort food with fun dips like ranch, blue cheese dressing or buffalo sauce — kids and adults will love them!
24. Honey mustard chicken burgers
Category: Chicken
Protein per serving: 31g
For a lighter twist on a classic hamburger, try these juicy honey mustard chicken burgers. Pile them high with your favorite toppings and sandwich the patties between toasted brioche buns for an indulgent yet healthy high-protein dinner idea.
25. Comforting chicken noodle soup
Category: Chicken
Protein per serving: 21g
Nothing beats a warm bowl of chicken noodle soup when it's cold outside or you're feeling under the weather. And with 21 grams of protein per serving, it'll keep you satisfied for hours.
26. Garlic butter salmon
Category: Seafood
Protein per serving: 34g
What pairs better with salmon than bright lemon and fresh herbs? This easy skillet salmon recipe is sure to delight your taste buds and your belly. It comes together fast, uses simple ingredients, and tastes restaurant-worthy.
27. Ahi tuna steak
Category: Seafood
Protein per serving: 44g
Level up your high-protein meals with this ahi tuna steak coated in a citrusy soy glaze. Serve it with crunchy slaw or fluffy rice to create a dish that will impress any guest.
28. Salmon burgers
Category: Seafood
Protein per serving: 34g
Feeling bored with regular hamburgers? Try these zesty salmon burgers with lemon yogurt sauce! With a solid 34 grams of protein, they make for a healthy and delicious lunch or dinner.
29. Air fryer lemon pepper salmon
Category: Seafood
Protein per serving: 34g
This crispy air-fryer salmon is loaded with flavor and protein. Serve it with a crunchy salad and quinoa or rice for a complete meal.
30. Pan-seared lemon halibut
Category: Seafood
Protein per serving: 29g
Pan-seared halibut with an irresistible lemon-butter sauce will have everyone reaching for seconds. This dish pairs beautifully with roasted potatoes and greens.
31. Pan-fried cod
Category: Seafood
Protein per serving: 22g
Pan-fried cod delivers flaky fish with a zesty lemon-butter sauce, resulting in a light dish that still feels rich and satisfying. It's a shockingly easy, high-protein protein meal to whip up at home.
32. Homemade shrimp scampi
Category: Seafood
Protein per serving: 32g
Juicy shrimp and a decadent garlic-butter sauce make shrimp scampi a simple yet elegant dinner. With 32 grams of protein, it'll keep you full all night long!
33. Grilled shrimp
Category: Seafood
Protein per serving: 48g
Grilled shrimp is a tried-and-true high-protein dinner option that delivers big flavor. You can fire up the grill or use a skillet for this juicy, marinated shrimp. Serve with rice and roasted veggies or in corn tortillas with avocado for some healthy fat.
34. Lamb burgers
Category: Lamb
Protein per serving: 35g
Level up your usual hamburger by grilling up lamb burgers, which provide a richer and slightly gamier flavor than their beef counterparts. Top them with your favorite fixings for a crowd-pleasing dinner that comes together faster than takeout. Don't forget the burger buns.
35. Greek lamb gyro
Category: Lamb
Protein per serving: 38g
Greek lamb gyros cradle juicy, seasoned lamb in soft pita with tzatziki, fresh veggies and all the toppings you love for handheld satisfaction. Easy to assemble, this recipe brings Mediterranean flair to weeknight meals.
36. Rosemary lamb chops
Category: Lamb
Protein per serving: 35g
Rosemary lamb chops turn a few simple ingredients into a tasty, high-protein meal. The aromatic herbs and seared exterior make each chop rich with flavor, while the tender meat stays succulent from first bite to last.
37. Red lentil dal
Category: Vegetarian
Protein per serving: 14g
With 14 grams of protein and just 250 calories, this creamy red lentil dal is one of the best low-calorie, high-protein foods. Serve it with naan or rice for a little something extra.
38. Egg salad
Category: Vegetarian
Protein per serving: 12g
Egg salad gets a fresh twist when piled high with crisp veggies and a creamy dressing that clings to every bite. Amp up the protein by swapping mayo for blended cottage cheese or serving it on protein-packed seeded bread.
39. Ditalini soup
Category: Vegetarian
Protein per serving: 15g
If you need low-calorie soup recipes that still deliver protein, try this ditalini soup. Cozy and comforting, it's packed with veggies and beans that develop rich flavor in a simmering broth.
40. Lasagna with cottage cheese
Category: Vegetarian
Protein per serving: 30g
Lasagna with cottage cheese gives a high-protein twist to a classic favorite. Creamy layers keep it comforting and cheesy while adding protein to every bite.
41. Ground turkey sausage skillet
Category: Turkey
Protein per serving: 34g
A sausage skillet made with ground turkey provides a fast, delicious dinner that you can cook in one pan. Savory turkey sausage fills you up without feeling too heavy, and the roasted vegetables and seasonings bring plenty of flavor.
42. Smothered pork chops
Category: Pork
Protein per serving: 35g
Smothered pork chops deliver juicy meat in a savory gravy you'll want to spoon over every bite. Quick to make and packed with protein, it’s a hearty dinner the whole family will love.
43. Pork carnitas
Category: Pork
Protein per serving: 61g
Bring authentic Mexican flavor to your table with melt-in-your-mouth pulled pork. Slow-cook it until tender, then finish under the broiler to crisp the edges. This is a great source of protein that works well in rice bowls, in tacos or with rice and beans on the side.
Reach your goals with high-protein meals
These high-protein meals are as tasty as they are filling, helping you reach your nutrition goals. As you prepare your dishes for the week, remember that you can get all the ingredients you need delivered straight to your door with Instacart. Simply order your groceries online and wait for them to arrive!
Course:
Recipes
Cuisine:
American
Difficulty:
Easy
43 Easy High-Protein Meals To Keep You Full
These delicious high-protein meals will keep you satisfied for hours.
Ingredients
Directions
Mel Hull
Author
Mel is a seasoned content strategist and food writer with over a decade of experience helping brands tell compelling stories. Inspired by her hometown of Houston, TX, she brings her love of bold flavors and Southern hospitality to the table. In the kitchen, she loves baking (especially banana bread!) and experimenting with Tex-Mex dishes.
Heather Matley
Editor
Heather Matley is an editor at Instacart whose passion for food and cooking has inspired her work on everything from grocery guides to recipe development. With over eight years of experience in editing, content creation, and search engine optimization, she strives to empower readers with the most effective tools, guides, and ideas to transform their home cooking.
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