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30 Simple Protein Rich Meals Ideas

ByHani Updated on

I used to build my meals around vegetables and mostly skip the protein, until I noticed how much better I felt when I didn’t. Now, I focus on simple, protein-rich meals that keep me energized and satisfied throughout the day.

Two plates on a table, one plate is filled with mixed salad, sliced avocado, kiwifruit, strawberry, sunflower seeds and chives, other plate has garlic chicken with roasted red peppers.

From Salads to Protein-Focused Meals

I’ve always been a salad kind of person—fresh, light meals were my default. Protein didn’t play a central role in my diet, even though I noticed I felt much more satiated when I did include it.
In 2023, I finally connected the dots and started intentionally eating more protein-rich meals, which made a real difference in how I feel.

A plate with sauteed tomatoes, crispy broccoli, poached eggs, cottage cheese, sliced avocado and parmesan.

Savory, Protein-Rich Breakfasts

I try to keep my meals simple, focusing on fresh, whole ingredients. Switching to mostly savory, protein-rich breakfasts was a true game-changer for me. It fuels me for the day, and I’m also no longer scared of healthy fats. Of course, everything in moderation. I love avocado, nuts, and try to include them in my meals or as snacks every day. And I still indulge in a sweet treat!

Meal Prep Strategy

I often prepare roasted vegetables, grilled meats, and side dishes ahead of time, so when it’s time to eat, I just need to add something simple like a poached egg and quickly put together a green salad.

Roasted vegetables on a baking sheet.

Go-To Foods I LOVE

These appear regularly in my protein-rich meals.

  • Eggs – poached, soft, hard-boiled, scrambled, omelette
  • Red lentil bagels
  • Roasted red peppers
  • Spinach sauce
  • Pesto with Spinach and Beans
  • Roasted Sweet Potatoes and Other Vegetables ( I try to include tomatoes, broccoli, beans, mushrooms, eggplant, to name a few)
  • Brined Chicken legs, breast
  • Pulled pork and Pork Tenderloin
  • Liver – I don’t know a lot of people who eat liver. I find that for most people it is off-putting. I eat liver about twice to 3 times a month. I always prepare it the same way and serve it with vegetables, quinoa, or a salad. The key to cooking liver is not to overcook it, or it becomes very tough.
  • Canned Tuna in water or olive oil
  • Fresh Salmon – I freeze fresh salmon for a day or two or longer when eating it raw or before making sushi. I can slice it thin when it’s partly frozen.
  • Canned Sardines – great for spreads
  • Pickles
  • Pickled Red Beets – I make these often and enjoy a couple of slices in a salad or on toast with cottage cheese.
Red beet in a pot with onion and marinade.

Staples in My Kitchen

  • Homemade bone stock – I freeze cubes and add them to stews and sauces, and I throw a couple into a stir-fry. Bone broth is a good source of protein, too.
  • Eggs – I eat eggs frequently.
Eggs on a granite countertop.
  • Garlic – I love garlic so much!
  • Shallots – I use shallots in salads or stir-fry dishes
  • Pepper Paste – great for a flavor boost
  • Lemon juice – I use lemon in water, lemon dressings, and lemon marinades, and of course lemon desserts, too.
  • Good quality olive oil – I have come to love olive oil so much!
  • Fresh herbs – especially chives, dill, and parsley
  • Fresh fruits – apples, apricots, peaches, mango, kiwifruit, berries (when in season)
  • I freeze fruits, such as raspberries, blueberries, cherries, and peaches. Cherries, especially sour cherries, have anti-inflammatory properties (via webmd.com)
  • Dairy – Greek/Protein Yogurt, Cottage Cheese, Parmesan
  • Nuts – walnuts, almonds, Brazilian nuts ( They are beneficial for thyroid health as they provide a good source of selenium (via webmd.com), I eat one nut a day), pumpkin seeds, sunflower seeds, sesame, flax, and chia seeds. I also keep ground flax seeds in the fridge and use them in yogurt medley.
  • Legumes – Edamame ( I always have a bag in the freezer), Beans, Lentils
Variety of legumes in bowls.

Simple, Whole Ingredients Meals

Below you’ll find inspiration for 30 protein-rich meals, which I eat for breakfast, lunch, and dinner. I don’t discriminate. What might surprise you is that I often eat meat for breakfast. This approach keeps me satiated for a good part of the day. Usually, I try to keep the dinner light, if possible, but it’s not always the case. I don’t stress about it. I do better the next day. Keeping it real is what works for me.

A white plate with mixed green, roasted chicken with spinach sauce, sliced fresh tomatoes and kiwifruit.

1. Chicken with Spinach Sauce

  • Chicken Breast – brined in salty water (“brine”) for 5-8 hours or overnight. Tossed in olive oil, black pepper, and garlic. Baked in the oven at 200C  for 15 minutes, or until it reaches.
  • Spinach Sauce
  • Mixed Salad
  • Tomatoes
  • Kiwifruit

A unique pairing I enjoy is meat with kiwi fruit—kiwi helps break down the protein and is a vitamin C powerhouse.

Two bagel halves with cottage cheese, avocado slices, green pesto, sliced purple carrot and cherry tomatoes.

2. Protein Bagel with Cottage Cheese

Purple carrot contains a polyphenol antioxidant called anthocyanins that protect the body from oxidative stress. (via healthline.com)

I love Gluten-Free Legume Bagels so much. I double the recipe and freeze the bagels so I can enjoy them anytime.

Plate with chicken and sauteed onion, cooked lentils, cottage cheese, sliced avocado, tomato and kiwifruit.

3. Chicken and Lentils

  • Cooked Lentils
  • Chicken in sauce
  • Cottage Cheese
  • Avocado
  • Kiwifruit
  • Tomato

I like to cook lentils in water with a bay leaf. Wait to season them with salt after they are cooked and soft; otherwise, they can become tough.

Cooked lentils can be used in salads, soups, in stews. I love them with poached eggs, with just a hint of lemon juice spritzed over them.

A plate with two bagel halves with scrambled eggs, sliced avocado, chopped chives with grilled vegetables and cottage cheese.

4. Scrambled Eggs with Gluten-Free Bagel

A deep dish plate with cooked meat, roasted tomatoes, crispy broccoli and cottage cheese.

5. Pork Liver and Cottage Cheese

  • Pork liver stir-fried with onions / or Chicken, Turkey, Pork Meat
  • Cottage Cheese
  • Stir-fried tomato and broccoli (keep broccoli crispy) with onion or garlic, or both.
  • Salt & Pepper to taste

If you don’t like liver, use chicken, pork, turkey, or even fish, which works with this combo.

A view from the above, yellow omelette with edamame, sliced avocado on the side, and two small bowls with pickled beets and cottage cheese.

6. Edamame Egg Omelette

Pickled red beets are a nice contrast to the smooth cottage cheese in this meal.

More about beetroot benefits.

A plate with sauteed tomatoes, crispy broccoli, poached eggs, cottage cheese, sliced avocado and parmesan.

8. Poached Eggs with Tomato Broccoli Stir-Fry

  • Poached Eggs
  • Cottage Cheese
  • Stir-Fried tomato with shallot and garlic, and broccoli (crispy)
  • ½ Avocado
  • Parmesan

Keeping broccoli crispy yields a supremely delicious dish. I don’t like it when it gets mushy. This is one of my favorites!

Plate with bagel, tuna spread, purple carrot and green pesto in a small dish.

9. Tuna Spread on Red Lentil Bagel

I prepare tuna spread by vigorously stirring canned tuna with finely diced shallot, a couple of tablespoons of cottage cheese, salt, and pepper.

A deep dish bow with roasted orange sweet potato fries, poached eggs, in a second bowl on the side is cottage cheese mixed with tomatoes.

10. Poached Eggs over Roasted Sweet Potato Fries

  • Poached Eggs
  • Cottage Cheese
  • Roasted Sweet Potato Fries with Skin (tossed with olive oil, pressed garlic, salt and pepper, roasted at 385F (195C) for 20-25 minutes)
  • Tomato
  • Chives

It’s my comfort food.

Two plates, one with sliced three chicken roll slices, on the side spinach pesto, and a a bowl with sliced cucumber, kiwifruit, tomatoes and shredded cabbage and a dollop of white greek yogurt.

11. Chicken Roll and Spinach Bean Pesto

  • Chicken roll with cheese and ham
  • Salad – fresh green cabbage, cucumber, tomato, kiwifruit
  • Spinach Bean Pesto

Layer cheese and ham on a butterfly chicken and pan fry it, then finish it in the oven. You can enjoy it right away or slice it and freeze it for later. It defrosts in no time and is perfect with a colorful salad.

A plate with ground pork, greek yogurt, sauteed tomato and broccoli, sliced cucumber and kiwifruit.

12. Ground Pork, Cream Yogurt, and Tomato-Broccoli Stir-Fry

  • Ground Pork – stir-fried, fat strained, seasoned
  • Greek/Protein Plain Yogurt or Cottage Cheese
  • Tomato-Broccoli-Shallot-Garlic stir-fry, keep the broccoli crispy
  • Chives
  • Cucumber
  • Kiwifruit
  • Salt & Pepper to taste

I didn’t have time to prepare pork-tomato style sauce, so I threw this together, and it was really good.

A deep dish plate with cooked edamame and poached eggs, on the side yogurt with garlic and chives, sliced tomatoes and cucumber.

13. Edamame Beans and Poached Eggs

  • Edamame, boiled, shelled
  • Poached eggs
  • Greek/Protein Yogurt seasoned with pressed garlic and chives
  • Tomato
  • Cucumber

Garlic-chive yogurt makes this meal pop!

Alternatively, you can use Sour Cream Tartar Sauce.

A small plate with two bagel halves with white beans, honey , roasted chicken and sliced tomatoes.

14. Honey White Beans, Chicken with Garbanzo Bagel

I used leftover chicken to put this together. White beans offer a nice creamy texture, and I love the pairing with creamed honey, too.

A plate with scrambled eggs, sliced avocado and cherry tomatoes.

21. Simple Scrambled Egg Chives

  • Scrambled eggs
  • ½ avocado
  • Tomatoes
  • Chives

When I need a quick meal, scrambled eggs save the day!

A small plate with cooked brown meat, quinoa and sliced cherry tomatoes.

15. Onion Stir-Fry Meat with Quinoa

  • Pork liver stir-fry with onions / or Chicken, Turkey, Pork Meat/Beef, Fish
  • Cooked Quinoa
  • Tomatoes
  • Chives
  • Salt&Pepper

Make sure to rinse dry quinoa well before cooking. I love it with stews and meat in sauces. It’s nice to include herbs, or sautéed onions and garlic.

Legume swirl pasta with green pesto and tomatoes.

16. Read Lentil Pasta with Spinach Bean Pesto

Legume pasta is easy to find these days. It pairs nicely with bean-based spinach pesto. For extra protein, you can add meat, some Parmesan cheese, feta cheese, or nuts.

A bowl with mixed salad, pulled pork, sliced kiwifruit, avocado and tomato.

17. Pulled Pork and Mixed Salad

  • Pulled pork with sauce
  • Mixed Greens
  • Tomato
  • Kiwifruit
  • Avocado

I like to use the sauce from the pulled pork as dressing in a salad along with a spritz of lemon juice and olive oil. It works great.

A plate with two bagel halves with avocado, red pepper and parmesan slices. Cooked quartered egg on the side with a bowl of cottage cheese and sliced cherry tomatoes.

18. Avocado-Red Pepper Bagel with Cottage Cheese and Egg

Roasted pepper is a staple in my fridge. It’s easy to prepare and can be added to stews, salads, and roasted pepper soup.

A plate with edamame, sauteed mushroom and red onion, poached egg and cottage cheese.

19. Poached Egg over Edamame and Sauteed Onion Mushrooms

  • Edamame
  • Poached Egg
  • Cottage Cheese
  • Sauteed Red Onion with Mushrooms (olive oil, sliced mushrooms, sauté until soft, add onion, season with salt and pepper, add a little bit of water or bone stock)

Mushrooms with onions and edamame can be prepared ahead of time.

A medium size plate with cooked lentils, roasted chicken and fresh sliced tomatoes.

20. Lentils with Chicken

  • Roasted-Baked Chicken with lemon- garlic-mustard marinade
  • Cooked Lentils, toss them with a little olive oil, garlic, and sautéed onion or spinach, and a touch of good bone stock
  • Tomatoes

Lentils cook fairly quickly; they are a great source of protein, iron, and folate.

Black beluga lentils are rich in antioxidants -anthocyanins, just like purple carrots I mentioned earlier.

A pink bowl with cooked quinoa and chickpeas.

22. Quinoa Chickpeas Side Dish

  • Cooked Quinoa
  • Chickpeas/Garbanzo Beans
  • Chives
  • Pressed Garlic or Sauteed Onions (optional)
  • Salt & Pepper

A quick side dish that pairs with poached egg, meat, fish, and yogurt dressing.

A view from the above, one large plate with scrambled eggs with mushrooms, a small shallow bowl with green pesto, and a bowl with cottage cheese and sliced carrot.

23. Scrambled Eggs, with Mushrooms and Cottage Cheese

  • Scrambled eggs with sauteed onion and mushrooms
  • Spinach Bean Pesto
  • Cottage Cheese
  • Tomato
  • Carrot
  • Chives

I love pairing cottage cheese with chives. It is my go-to way to enjoy cottage cheese.

Three plates with cooked liver sprinkled with pumpkin seeds, roasted sweet potatoes, and fresh sliced cabbage.

24. Stir-Fry Meat with Roasted Sweet Potatoes

  • Stir-fry onion and meat (liver, chicken, pork, beef)
  • Roasted Sweet Potato with olive oil, garlic, pepper, salt dressing /Roasted Vegetables
  • Shredded Cabbage
  • Cherry Tomato
  • Pumpkin Seeds
  • Chives
  • Yogurt – optional to go with cabbage

Pumpkin seeds are an unusual topping. Try it. It adds a nice crunch and nutty flavor.

A white plate with slices of legume bread, spinach sauce and poached eggs.

25. Poached Eggs over Spinach Sauce

I make spinach sauce often. It’s easy to make. I don’t use cream or butter, just olive oil and milk. You can use it over meats, roasted sweet potatoes, and with poached eggs; it’s sublime.

Bowl with grilled chicken sautteed zucchini and fresh figs.

26. Chicken and Sauteed Zucchini Side Dish

Nutmeg makes this zucchini side dish pop!

Grilled chicken and salmon and grilled vegetables along with pickles on a plate.

27. Mixed Meat with Roasted Vegetables

  • Chicken breast
  • Sautéed mushrooms, green beans, and carrots, with sautéed onions and garlic.
  • Dill – frozen or fresh
  • Pickles

Leftovers time! Oven-steamed salmon, garlic chicken breast, and roasted vegetables. Pickles make everything taste better!

Bowl with white yogurt, frozen raspberries, pumpkin seeds, hemp seeds, cinnamon, ground flax seeds.

28. Greek Yogurt with Seeds, Fruit and Spice

  • Plain Greek/Protein Yogurt
  • Frozen Raspberries /Cherries / Sour Cherries, Blueberries /Apples
  • Pumpkin Seeds
  • Hemp Seeds
  • Ground Flex Seeds
  • Cinnamon
  • Grated Ginger
  • Lemon Water – to soak flax seeds

I use only plain Greek/Protein Yogurt to make my fruity, nutty, with a hint of cinnamon medley! Flax seeds will make it thick. I add extra lemon water or plain water to achieve the right consistency.

A plate with salmon, roasted potatoes and green beans.

29. Oven-Steamed Salmon with Roasted Beans and Potatoes

  • Salmon – oven steamed with peas
  • Flat Green Beans – sautéed with onions and garlic
  • Roasted Potatoes

The only way I cook fresh salmon is in the parchment pouch, in the oven. In my opinion, it’s the best. It’s supremely moist, and even when reheated, it’s not dry.

Two plates on a table, one plate is filled with mixed salad, sliced avocado, kiwifruit, strawberry, sunflower seeds and chives, other plate has garlic chicken with roasted red peppers.

30. Roasted Garlic Chicken and Red Pepper with a Green Fruit Salad

  • Chicken with roasted red peppers
  • Colorful Salad: mixed leaf greens, ½ avocado, kiwifruit, strawberries
  • Sunflower Seeds
  • Olive oil
  • Lemon Juice

I often include fruits in my salad. For me, this is normal. But I understand it’s not the usual. You can omit the fruits and add legumes, nuts, feta along with a lemon-honey-mustard dressing.

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2 Comments

  1. AMAZING POST!!!

    I have your red lentil bagel in my list to make “soon”. Gotta jump on it, maybe this weekend!

    Reply

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