33 High Protein Recipes for upping Your Workout Game

InVite Health

33 High Protein Recipes That'll up Your Workout Game

Food as fuel

Best High Protein Recipes
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You don't have to be a superstar athlete to know protein is essential for the body, but its importance can be underrated by folk who don't train on the regs. Even if you aren't lifting five times a week and requiring a super high protein diet, along with carbohydrates and fats, it's one of the three essential macronutrients.

As well as playing a big part in muscle building and repair, it helps to keep bones strong and appetites in check. Recommended amounts vary depending on lifestyles but, according to the NHS website, the reference nutrient intake (RNI) is 0.75g of protein per kilogram of body weight for adults. This averages approximately 46g per day, which is the equivalent of two pieces of salmon.

Despite the boom in high protein snacks (under EU laws, 'high protein' means the food is at least 20% protein), registered nutritionist Jenni Gough recommends you opt for protein-rich home-cooked dishes, rather than reaching for highly processed options.

You should aim to consume around 25g-35g of protein per meal for optimum muscle build and repair. Anything more than that will essentially be flushed out in waste, so there's no point in loading up in one sitting.

Ready to fire up some seriously tasty high protein recipes for breakfast, lunch and dinner? Keep scrolling—WH has 23 just for you.

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1 High Protein Breakfast Muffins

Protein: Eggs

Ditch the cereal and try something a little different with these tasty high protein egg muffins. They'll keep you full until lunchtime, no problem.

2 Quinoa Bites

Protein: Quinoa, egg and oat flour

Like cookies, but with all the nutritional bang-for-buck; these quinoa bites are full of protein and flavour thanks to the sun dried tomatoes. Yum.

3 Turmeric Oats

Protein: Oats and cottage cheese

An upgrade on a simple bowl of oats, and you can top it with whatever you like. (WH's favourite is protein-rich peanut butter.)

4 Protein Pancakes

Protein: Eggs, peanut butter and greek yoghurt

Protein pancakes are a high protein breakfast staple. Add protein powder for an even bigger boost or get yours from natural sources, like eggs, PB and yoghurt.

5 Broccoli and pepper fritatta

Protein: Broccoli, cheese and eggs

Frittatas are a high protein breakfast classic and so simple to whip up. Add in whatever cheese, meat or vegetables you have in the fridge.

6 Vegan Burrito

Protein: Quinoa, black beans and hemp seeds

News flash: Gone are the days when high protein simply meant chicken, chicken, turkey, chicken — this quinoa dish proves there's many more plant-based options to choose from.

7 Tuna Cakes

Protein: Tuna, eggs, Greek yoghurt and almonds

Like your classic fishcakes, but homemade and twice as yummy. Plus, there's a garlic and lemon yoghurt sauce to dip. Bonus.

8 Protein Snack Pack

Protein: Meat, eggs, nuts, houmous and cheese

A grazer that's keen to swerve foods that'll just up your daily calorie intake with sugars and additives? Then you'll love this protein-packed lunch box. Snack in style.

9 Spinach and Quinoa Vegan Meal Prep Bowls

Protein: Quinoa, spinach and almonds

Meal prep need never look dull again, thanks to these protein-dense spinach and quinoa bowls. Complete with a zingy lime dressing, you'll have Instagram green with envy.

10 Chickpea-Stuffed Pittas

Protein: Chickpeas and houmous

Did you know that chickpeas are a great source of plant protein? Up your daily dose with these stuffed pittas, then top with humous for a double chickpea (and protein) hit.

11 Veggie Buddha Bowl

Protein: Quinoa, spinach and chickpeas

Buddha bowls are one of those rare things that are exactly as delicious as they look. This simple four-ingredient bowl is a massive 75% high protein.

12 Edamame, Seed and Nut Protein Salad

Protein: Edamame, spinach and almonds

Another great source of plant protein? The humble edamame bean. You can fry into fritters, snack on it fresh with a little sea salt, or mix into one hell of a salad. Lightly toast your almonds in a frying pan for added flavour and crunch.

13 Salmon and quinoa salad

Protein: Quinoa, lentils, broccoli, feta and salmon

Five protein sources in one dish can only mean one thing: this plate is a winner for post-gym gains and muscle repair.

14 Tofu, sweet potato and pepper

Protein: Tofu

Tofu has serving has around about the same amount of protein as an egg, which isn't bad. This protein-rich combo is perfect for sprinkling over your lunch salad.

15 Chicken and broccoli one pot

Protein: Chicken and broccoli

An easy high protein dinner all cooked in one pan = result. Ideal for those days you just want something speedy, this chicken and broccoli stir-fry is so simple and nourishing, you'll be making it on repeat.

16 Lemony Lentil and Chickpea Salad with Radish and Herbs

Protein: Lentils and chickpeas

This salad is a double legume protein win. Mix lentils and chickpeas in this lemon-infused dish and you'll easy add 28g of protein into your daily diet.

17 High Protein Chicken and Pomegranate Salad

Protein: Chicken

As much as you can get enough protein from plant-based sources, the fact remains chicken is one of the best sources of lean protein out there, at 31g a portion. Enjoy here with humous, rocket and pomegranate seeds.

18 Balsamic Chicken and Veg

Protein: Chicken

Another classic high-protein chicken recipe, but with a balsamic twist. WH recommends mixing with your favourite veg and tucking in.

19 Kung Pao Tofu

Protein: Tofu

Another high protein tofu recipe to bank for those evenings when you really can't be bothered to cook is this: Thai-inspired Kung Pao dish. Stir fry with a sticky and sweet sauce, and veg of choice.

20 Pesto Chicken and Veg

Protein: Chicken

You can't get much better than pesto chicken and veg, and at around 40g per serving, you'll be ticking that high protein box too. Not a meat eater? Quorn is a handy substitute, at 12g of portion per serving.

21 Lentil Brownies

Protein: Lentils

Believe it, brownies can be high in protein. It's thanks to the clever inclusion of protein-packed lentil in these healthy bakes, you can quite literally have your cake and eat it.

22 Protein Cookies

Protein: Protein powder and eggs

At 22g of protein per cookie, you won't be able to put these chocolatey delights down. Plus, they're made from only four simple ingredients and measured into snack-perfect portions; for those evenings when only a melt-in-the-mouth chocolate cookie will do.

23 High Protein Mousse

Protein: Protein powder and Greek yoghurt

Just the thing to wrap up a summer dinner party or for a fruity breakfast, this strawberry mousse has 20g of protein per portion.

24 Vegan Tempeh Chilli

Protein: Tempeh and kidney beans

This warming winter chilli includes vegan-friendly tempeh, made from fermented soy beans, which is 20g protein per 100g portion, and our old pal, the kidney bean.

25 Jackfruit BBQ 'Ribs'

Protein: Seitan

Made from protein-rich seitan, the increasingly popular vegan meat alternative made from jackfruit, this ribs recipe would make a great addition to any post-workout weekend plan.

26 Vegan Spicy Almond-Crusted Tofu Nuggets

Protein: Tofu almonds

Doubling up on protein sources, these cheeky little vegan nuggets are fun finger food for a Netflix marathon.

27 Homemade Mayonnaise

Protein: Eggs

If you're the kind of person who can't do without condiments, then why not try making your own? Homemade mayonnaise is surprisingly simple and is a great natural protein boost, with none of the junky chemicals included in shop-bought!

28 Kimchi Scramble

Protein: Tofu, cashew butter and miso paste

You've got a triple whammy of vegan protein to start the day right, with this Asian-inspired scrambled egg alternative.

29 Roasted Eggplant, Spinach, Quinoa and Tofu Salad

Protein: Tofu, quinoa and spinach

This protein-rich Mediterranean-inspired salad is just the protein fix you need to keep you satiated until the end of the day.

30 Tofu and Egg Muffins

Protein: Tofu and egg

Like a baby Tarte Flambee, these versatile little muffins contain 22g per serving. Ideal for breakfast, snacking or alongside a salad for lunch.

31 Vegan Baked Tofu and Black Bean Street Tacos

Protein: Tofu, black beans, avocado and vegan cheese (optional soured cream)

Almost every element of this (vegan) taco is protein-packed, making it a healthy and delicious option for a post-gym sesh Friday night.

32 Turkey and Courgette Burgers

Protein: Turkey

Fancy a burger but your Big Mac feeling too naughty? Understandable. This turkey and courgette burger will give you a protein kick, with less unhealthy sat fats.

33 Healthy Almond Butter

Protein: Almonds

The second highest-protein nut, after peanuts, almonds are a great way to up your intake, whether it's in a butter, sprinkled on salads or whizzed up into a pesto.

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