How to Add More Protein to Every Meal of Your Day 

While loading up on protein may be something typically reserved for athletes, everyone can likely benefit from adding more protein to their diet. Protein is essential for every person, at every stage of life, no matter how active you are. 

Protein, whether it’s from a meat or plant-based source, does a few essential things for your body. Protein can:  

• Help to keep you feeling satiated and full after eating
• Increase muscle mass and help to build strength
• Help to support your metabolism  

If you’re looking to add more protein into your diet, here are some recipes and tips for every meal of the day. 

High-Protein Breakfast Recipes 

Note: To be considered “high-protein”, a recipe must contain 20% or more of your recommended daily protein intake. While that number varies for all people,  these recipes may fit the bill. 

Greens, Eggs, and Ham 
This easy-prep breakfast makes 6 to 8 servings, so you can plan for a whole week of meals. Ham contains 14 grams of protein per 100-gram serving, and eggs add even more protein to keep you feeling fuller for longer. 

Whole30® Sweet Potato Hash With Chicken Sausage
This hearty hash leans on chicken sausage and sweet potatoes for a filling, warm meal that’s loaded with spices. 

Whole30® Breakfast Sausage With Braised Greens 
Add this homemade sausage to your usual breakfast for a dose of protein first thing in the morning. 

More Breakfast Recipes With Protein 

Note: While these recipes don’t contain enough to be considered “high” in protein, they do offer some smart ways to add a boost to your diet.  

Salted Caramel Power Muffins 
Adding protein powder to a batch of morning muffins gives them an extra dose of protein where you wouldn’t otherwise expect it.

PB & J Maca Smoothie Bowl 
The ¼ cup of peanut butter in this smoothie bowl amounts to 16 grams of protein, helping you on your way to your recommended daily intake. 

Boiled Eggs With Bacon-Wrapped Asparagus Soldiers
With approximately 9 grams of protein per serving between the egg and the bacon, this elegant recipe is perfect for a leisurely weekend breakfast.  

High-Protein Lunch Recipes 

Note: To be considered “high-protein”, a recipe must contain 20% or more of your recommended daily protein intake. While that number varies for all people,  these recipes may fit the bill. 

Bacon-Laced Chicken Cups With Spicy Marinade
If you’re looking for a paleo and Whole 30 friendly lunch that’s high in protein, this recipe is both flavorful and fulfilling. 

Salmon Cilantro Slaw Salad with Apples and Cashews
One piece of salmon contains about 50% of your recommended daily value, and when paired with a simple slaw, it becomes a simple, delicious, high-protein meal. 

Chicken Laab Salad
This Thai-inspired salad is made up mostly of ground chicken, making it a grain-free lunch option that’s a good source of protein.

Bean-Free Paleo Chili
Make a big batch of this meaty chili for a high-protein lunch option that you can heat up throughout the week. 

Gluten-Free Breaded Chicken Sandwich
With about 12 grams of protein per half chicken breast, these gluten-free sandwiches will help you feel full long after lunchtime. 

More Lunch Recipes With Protein 

Note: While these recipes don’t contain enough protein to be considered “high” in protein, they do offer some smart ways to add more protein to your diet.  

Crispy Tofu With Sesame-Ginger Dipping Sauce
Getting more protein on a plant-based diet can be tricky. Tofu contains 8 grams of protein per 100-gram serving, making it a good option for a filling lunch.  

Mushroom, Spinach, and Chickpea Veggie Burgers
With 7 grams of protein per 100-gram serving, garbanzo beans (aka chickpeas) are another good source of plant protein. Make this vegan burger ahead of time for protein-rich lunches throughout the week. 

High-Protein Dinner Recipes

Note: To be considered “high-protein”, a recipe must contain 20% or more of your recommended daily protein intake. While that number varies for all people,  these recipes may fit the bill. 

Turkey-Sage Meatballs Served Over Spaghetti Squash
Loaded with veggies thanks to the spaghetti squash and high in protein from the ground turkey in the meatballs, this modern twist on a classic recipe is great for tonight’s dinner. 

Orange-Cayenne Tofu & Soba Noodle Bowl
A high-protein tofu (like this one) contains 29% of your recommended daily value per serving, so using it instead of traditional tofu makes this soba noodle bowl a high-protein, plant based option. 

Beef and Broccolini Stir-Fry
Thinly sliced skirt steak provides most of the protein in this quick, easy, and full-of-flavor dinner recipe. 

Garlic-Roasted Chicken
Make this juicy roasted chicken the centerpiece of a protein-packed dinner.

Pork Chops With Walnut Romesco Sauce
With 24 grams of protein in each 4-ounce portion, pork chops are a great protein source — and when pan-seared and served with a zesty romesco sauce, they’re also delicious!

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More about protein: 

How to Add Protein to Every Meal
Here’s How to Get More Protein (And Why You Need It)
About Vegan Protein Powder

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.