Protein is one of the most important nutrients our bodies need. It supports muscle growth, tissue repair, hormone production, and immune function. Whether you’re working on building muscle, losing weight, or simply trying to maintain a balanced diet, including enough protein in your meals is essential (especially as we age!). High-protein meals help keep you full longer, boost metabolism, and support overall health.

What does protein do?

Here are five delicious and easy-to-make high-protein meals that are perfect for anyone on the go.

Grilled Chicken Salad

Ingredients:

• 5 ounces grilled chicken breast (chopped into pieces)
• 2 cups mixed greens
• 1/2 cup cherry tomatoes (halved)
• 1 tbsp balsamic vinaigrette

Instructions:

1. Grill the chicken breast and chop it into bite-sized pieces.
2. In a large bowl, toss the mixed greens, cherry tomatoes, and grilled chicken.
3. Drizzle balsamic vinaigrette over the top and toss to combine.
4. Serve immediately and enjoy a light, protein-packed salad!

Protein per serving: 37g

Turkey & Avocado Wrap

Ingredients:

• 6 oz sliced turkey breast
• 1 whole wheat or gluten-free tortilla
• 1/4 avocado (sliced)
• 1 tbsp hummus

Instructions:

1. Lay the tortilla flat and spread a thin layer of hummus.
2. Layer the sliced turkey breast and avocado on top.
3. Roll up the tortilla, folding in the edges as you go to secure the filling.
4. Slice and enjoy this high-protein, tasty wrap!

Protein per serving: 39g

Greek Yogurt Power Bowl

Ingredients:

• 1 cup non-fat Greek yogurt
• 1 tbsp chia seeds
• 1/2 cup mixed berries
• 1 tbsp almond butter
• 2 tbsp crushed walnuts (granola substitute)

Instructions:

1. Scoop the Greek yogurt into a bowl.
2. Top with chia seeds, mixed berries, almond butter, and crushed walnuts.
3. Stir everything together and enjoy this nutrient-dense, protein-packed power bowl.

Protein per serving: Approximately 30g

Tuna Lettuce Wraps

Ingredients:

• 1 can of tuna in water (5 oz, drained)
• 1 tbsp light mayo
• 1/2 avocado (sliced)
• 3 large lettuce leaves (romaine or butter lettuce)
• 1 tsp lemon juice

Instructions:

1. In a bowl, mix the drained tuna with light mayo and lemon juice.
2. Spoon the tuna mixture onto the center of each lettuce leaf.
3. Top with avocado slices and wrap the lettuce around the filling.
4. Enjoy these refreshing, low-carb, high-protein wraps!

Protein per serving: 36g

Egg & Egg White Veggie Scramble

Ingredients:

• 4 large egg whites (about 14g protein)
• 1 whole egg (about 6g protein)
• 1/2 cup broccoli florets (fresh or frozen)
• 1/4 cup diced bell peppers
• 1/4 cup diced onions
• 1/4 cup diced zucchini
• 1/4 cup low-fat feta cheese (optional, about 4g protein)
• Salt and pepper to taste
• Olive oil spray for cooking

Instructions:

1. Spray a non-stick skillet with olive oil and heat over medium.
2. Add the diced bell peppers, onions, zucchini, and broccoli. Sauté until the veggies are soft, about 5 minutes.
3. In a bowl, whisk together the egg whites and whole egg.
4. Pour the egg mixture over the veggies and scramble everything together until the eggs are cooked through.
5. If desired, top with low-fat feta cheese for extra protein.
6. Season with salt and pepper and serve hot!

Protein per serving: 30g

Conclusion

Incorporating these high-protein meals into your daily routine is an easy way to stay on track with your nutrition goals. Each meal is packed with protein and other essential nutrients, offering a perfect balance for muscle growth, fat loss, and overall health.

By focusing on easy-to-prepare meals, you can fuel your body with the right nutrients while keeping things simple and delicious. Try these recipes and feel the difference!

If you are looking to book in for a free health and weight loss assessment with Dr. Joey, visit Shulman Health and Weight Loss.

You can also take one of Dr. Joey’s online highly sought after courses –The Menopause Makeover or the 7 Day Hormone Reset.