It is essential to include protein-rich foods for muscle building, feeling full, and overall health. Whether a seasoned athlete, weekend warrior, or simply looking to eat healthier, getting in 20 grams of protein per meal is a solid starting point. The good news is you don’t need unique ingredients or pricey supplements to achieve this. So here are 10 simple, homemade meals serving at least 20 grams of protein.
Protein is a macronutrient essential for numerous bodily functions, including tissue repair, immune system support, and hormone production. It also helps to keep you fuller for longer, minimising unnecessary munching between meals and preserving an optimal weight. Eating a protein-rich diet strengthens muscles, boosts metabolism, and improves health.
The great news is you can fulfil your protein requirements with easy, delicious, inexpensive meals that don’t involve much work. To ensure a well-rounded and nutritious diet, include a mix of protein sources like eggs, dairy, lean meats, legumes and plant-based options. This guide breaks down ten meals that can get you 20 grams of protein, vitamins, minerals, and healthy fats to nourish yourself long after the gym session.
Plus, a protein-rich diet does not have to compromise flavour and variety. There are so many options for making protein-rich meals that not only keep you feeling full but are delicious. These meals suit diverse tastes and dietary preferences, whether you’re seeking a speedy breakfast, filling lunch, or robust dinner. Plus, making these meals at home gives you full control of ingredients, so you avoid unhealthy additives and excess sugars while getting all the nutritional goodness of whole foods.
Scrambled Eggs with Spinach and Cheese
Eggs are packed with nutrients, and adding cheese and spinach makes for a yummy, protein-rich dish.
Ingredients:
- 3 large eggs (18g protein)
- ¼ cup shredded cheese (2g protein)
- ½ cup spinach
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- In a medium-heated pan, heat olive oil.
- Add spinach and cook until wilted.
- A few eggs, seasoned with salt and pepper, are poured into the pan.
- Keep stirring until it’s cooked through.
- Top with cheese and serve hot.
Greek Yogurt with Nuts and Honey
Greek yogurt is protein-rich all on its own, making it a great breakfast or snack.
Ingredients:
- 1 cup Greek yogurt (18 g protein)
- 1 tbsp almonds (2g protein)
- 1 tsp honey
- ½ tsp cinnamon (optional)
Instructions:
- Combine Greek yogurt with honey in a bowl.
- Top with almonds and cinnamon.
- Serve chilled.
Chicken and Quinoa Bowl
Quinoa is a plant-based protein powerhouse; along with chicken, it forms a meal in unison.
Ingredients:
- ½ cup cooked quinoa (4g protein)
- Grilled chicken breast: 100g (22g protein)
- ½ cup of sautéed vegetables (bell peppers, zucchini, onions)
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Prepare quinoa according to instructions.
- Cook chicken breast on a grill with olive oil, salt, and pepper.
- Sear vegetables in the same pan.
- Serve the chicken with quinoa and vegetables.
Tuna Salad Sandwich
Canned tuna is an easy, protein-packed ingredient to use.
Ingredients:
- 11/2 cans (85g) tuna in water (20g protein)
- 1 tbsp greek yogurt or mayonnaise
- 2 soya granules per slice (the same protein as whole grain bread, 13% protein)
- Lettuce and tomato slices
- Salt and pepper to taste
Instructions:
- Combine tuna with Greek yoghurt or mayonnaise.
- Top bread slices with the mixture.
- Top with lettuce and tomato slices.
- Serve as a sandwich.
Lentil Soup
Lentils are a great source of vegetarian protein and are full of fibre and nutrients.
Ingredients:
- 1 cup cooked lentils (18g protein)
- 1 small onion, chopped
- 1 clove garlic, minced
- ½ tsp cumin
- 2 cups vegetable broth
- 1 tsp olive oil
Instructions:
- In a pot, heat oil and saute onion and garlic.
- Stir in cooked lentils, cumin, and vegetable broth.
- Stew for 10 minutes and serve warm.
Cottage Cheese with Berries and Nuts
It is low in fat and high in protein, making it a great snack or meal option.
Ingredients:
- 1 cup cottage cheese (20 g protein)
- ½ cup mixed berries
- 1 tbsp walnuts
- 1 tsp honey (optional)
Instructions:
- Combine all ingredients in a bowl.
- Serve chilled.
Oatmeal with Peanut Butter and Chia Seeds
Oats are for fibre and energy, and peanut butter and chia seeds are for protein.
Ingredients:
- ½ cup rolled oats (5 grams protein)
- 1 tbsp peanut butter (4 g protein)
- 1 tbsp chia seeds (3 g protein)
- 1 cup milk (8g protein)
- ½ tsp cinnamon
Instructions:
- Cook oats with milk.
- Whisk in peanut butter, chia seeds and cinnamon.
- Serve warm.
Tofu Stir-Fry with Brown Rice
Tofu is another great option, as it is an incredibly versatile plant-based protein source that absorbs flavours well.
Ingredients:
- ½ cup tofu (10g protein)
- cooked brown rice ½ cup (3g protein)
- ½ cup mixed vegetables
- 1 tsp soy sauce
- 1 tsp olive oil
Instructions:
- Place oil in a pan and fry tofu until golden.
- Add and stir-fry for 5 minutes.
- Add soy sauce and mix well.
- Serve over brown rice.
Protein Smoothie with Banana and Almonds
Smoothies can be a good and easy way to involve protein.
Ingredients:
- 1 scoop protein powder (15 g protein)
- 1 banana
- 1 tbsp almonds (2g protein)
- 1 cup milk (8g protein)
- Ice cubes
Instructions:
- Combine all ingredients until smooth.
- Serve chilled.
Grilled Salmon with Sweet Potato
Salmon is a great source of omega-3 fatty acids and protein.
Ingredients:
- 100g salmon grilled (22g protein)
- ⅓ medium sweet potato (baked) (2g protein)
- 1 tsp olive oil
- Season with lemon juice and herbs
Instructions:
- Season salmon with lemon juice, olive oil and herbs.
- Screen for 4-5 minutes per side.
- Baked sweet potato on the side.
Conclusion
Including high-protein meals in your daily routine doesn’t need to be difficult. With basic ingredients and touch-button recipes, you can whip up wholesome meals packed with the building blocks of muscle growth, weight control, and general well-being. All of these 10 meals give you 20 grams of protein or more, so you can easily fuel your body.
Not only do you make your meals so much more fun, but by choosing various protein sources, you also guarantee you will get a diverse supply of essential amino acids and nutrients. From meat to plant-based proteins, from chicken to eggs to tofu to lentils, there are so many ways to nourish with protein.
A high-protein meal plan or sticking with one can make it easier to maintain your energy levels and muscle recovery times and stay full longer. These easy homemade meals help you eat healthy and hearty without spending hours in the kitchen. Most importantly, start motivating yourself with these recipes and have the power of a well-balanced, protein-rich life!
