30 High Protein Recipes

by LeanItUp

If you want to build a lean body with a killer set of abs, eating 5-6 small, protein-packed meals every day is a phenomenal way to do it.  Here are 30 delicious, low-calorie meal ideas that rev metabolism (they’re thermogenic), build muscle mass, and keep the body fueled all day long — each of which comes loaded with 15+ grams of protein, sub 250 calories.

1. Chocolate Banana Protein Shake

Chocolate Banana Protein Shake


Ingredients: 
Nutrition:
215 calories, 25 grams protein

2.  Berry Blast Protein Shake

Berry Protein Shake, Berry protein smoothie, berry smoothie

Ingredients:
  • 1 scoop of vanilla whey protein (110)
  • 1/2 cup blueberries (42)
  • 1 cup raspberries (64)
  • water
Nutrition:
216 calories, 25 grams protein


3.  Mango Madness Protein Shake

Mango Protein Smoothie

Ingredients:
  • 1 scoop of vanilla whey protein (110)
  • 1 cup mango chunks (107)
  • water
Nutrition:
217 calories, 25g protein

4.  Strawberry Banana Protein Shake

Strawberry Banana Protein Shake

Ingredients:
  • 1 scoop of vanilla whey protein (110)
  • 1/2 large banana (60)
  • 1 cup strawberries (50)
  • water
Nutrition:
220 calories, 26g protein

5.  Chocolate Peanut Butter Protein Shake

 Chocolate Peanut Butter Shake

Ingredients:
  • 1 scoop of chocolate whey protein (110)
  • 1 tablespoon natural peanut butter (100)
  • water
Nutrition:
210 calories, 28g protein

6.  Mango Pineapple Protein Shake

Mango Pineapple Smoothie

Ingredients:
  • 1 scoop of vanilla whey protein (110)
  • 1/2 cup mango chunks (53)
  • 1/2 cup pineapple chunks (41)
  • 1/4 cup orange juice (37)
  • water
Nutrition:
241 calories, 26g protein

7.  Tomato, Spinach & Goat Cheese Omelette

Tomato, Spinach and Goat Cheese Omelette

Ingredients:
  • 2 large eggs (160)
  • 1 ounce goat cheese (75)
  • 1/2 tomato (15)
  • spinach (0)
Nutrition:
250 calories, 19g protein

8.  Scrambled Eggs on Toast with Hot Sauce

Eggs on Toast

Ingredients:
  • 2 whole eggs (160)
  • 1 piece of whole wheat toast (90)
  • hot sauce
Nutrition:
250 calories, 18g protein

9.  Egg White and Tomato Omelette with Hot Sauce

Egg White and Tomato Omelette

Ingredients:
  • 2 cups egg whites (235)
  • 1/2 tomato (15)
  • hot sauce
  • handful spinach/arugula (5)
Nutrition:
255 calories, 52g protein

10.  Avocado, Tomato and Egg White Omelette

Avocado Tomato and Egg White Omelette

Ingredients:
  • 1 cup egg whites (117)
  • 1/2 medium avocado (113)
  • 1/2 tomato (15)
Nutrition:
230 calories, 27g protein


11.  Greek Omelette

Greek Omelette

Ingredients:
  • 1 cup egg whites (117)
  • 1 ounce feta cheese (74)
  • 1/2 tomato (15)
  • spinach (0)
Nutrition:
206 calories, 30g protein

12. Tuna Salad with Hummus and Honey Mustard, over Lettuce

Tuna Salad with Hummus and Honey Mustard

Ingredients:
  • 1 can of tuna (120)
  • 1/4 cup of hummus (100)
  • honey mustard (10)
  • chopped celery (0)
  • lettuce (0)
Nutrition:
230 calories, 30g protein

13. Balsamic Tuna Salad with Tomato

Balsamic Tuna Salad with Tomato

Ingredients:
  • 1 can of tuna (120)
  • 1/2 tomato (15)
  • Balmy balsamic glaze (50)
Nutrition:
185 calories, 26g protein

14. Balsamic, Tomato & Avocado Tuna Salad

Tomato Avocado Balsamic Tuna

Ingredients:
  • 1 can of tuna (120)
  • balsamic vinegar (0)
  • 1/2 tomato (15)
  • 1/2 medium avocado (110)
Nutrition:
245 calories, 27g protein

15. Curry Tuna Salad

Curry Tuna Salad

Ingredients:
  • 1 can of tuna (120)
  • 1/4 cup of hummus (100)
  • curry seasoning
Nutrition:
220 calories, 30g protein


16. Apple with Peanut Butter and 1/2 Glass of Skim Milk

Apple with Peanut Butter, apple peanut butter

Ingredients:
  • 1 apple (90)
  • 1 tbsp peanut butter (100)
  • 1/2 glass skim milk (45)
Nutrition:
235 calories, 15g protein

17. Flavored Greek Yogurt with Flax seeds

Flavored Greek Yogurt, chobani, chobani greek yogurt

Ingredients:
Nutrition:
210 calories, 17g protein

18. Plain Greek Yogurt with Berries and Flax

Greek Yogurt with Berries

Ingredients:
  • 1 plain greek yogurt (100)
  • 1/2 cup blueberries (42)
  • 1 cup raspberries (64)
  • 1 tbsp flax seeds (35)
Nutrition:
241 calories, 20g protein

19. Plain Greek Yogurt with Banana and All Bran

Greek Yogurt with Banana and All Bran

Ingredients:
  • 1 plain greek yogurt (100)
  • 1 banana (100)
  • 1/4 cup all bran (40) 
Nutrition:
240 calories, 20g protein

20. Plain Greek Yogurt with Apples and Cinnamon

Greek Yogurt and Apples

Ingredients:
  • 1 plain greek yogurt (100)
  • 1 apple (90)
Nutrition:
190 calories, 17g protein


21. Bowl of Cinnamon Oatmeal and Plain Greek Yogurt

Cinnamon Oatmeal

Ingredients:
Nutrition:
250 calories, 23g protein

22. Protein Oatmeal

Protein Oatmeal

Ingredients:
  • 1/2 cup oatmeal (150)
  • 3/4 scoop of vanilla whey protein (90)
Nutrition:
240 calories, 23g protein

23. Cottage Cheese with Cinnamon and Flax seeds

Friendship Cottage Cheese

Ingredients:
  • 1 cup friendship 1% cottage cheese (180)
  • 2 tbsp ground flax seeds (70)
Nutrition:
250 calories, 35g protein

24. Pineapple Cottage Cheese with Cinnamon and Flax seeds

Friendship Pineapple Cottage Cheese

Ingredients:
  • 1/2 cup pineapple cottage cheese (120)
  • cinnamon (0)
  • 2 tbsp ground flax seeds (70)
Nutrition:
190 calories, 15g protein

25. Peanut Butter with Celery and a Glass of Skim Milk

Peanut Butter and Celery

Ingredients:
  • 1 tbsp peanut butter (100)
  • celery (0)
  • 1 glass of skim milk (90)
Nutrition:
190 calories, 14g protein

26. Salted Edamame

Edamame

Ingredients:
  • 1 cup of edamame (190)
Nutrition:
190 calories, 17g protein

27. Carrots and Sugar Snap Peas with Hummus and a Glass of Skim Milk

Vegetables and Hummus

Ingredients:
  • 1 cup sugar snap peas (30)
  • 1/2 cup carrots (25)
  • 1/4 cup hummus (100)
  • 1 glass skim milk (90)
Nutrition:
245 calories, 17g protein

28. Trader Joes’ Frozen Shrimp Stir Fry

Trader Joes Shrimp Stir Fry

Ingredients:
  • 1 bag of Trader Joes’ Shrimp Stir Fry (170)
Nutrition:
170 calories, 24g protein

29. String Cheese and Almonds

String Cheese and Almonds

Ingredients:
  • 1 string cheese (80)
  • 1 ounce almonds (160)
Nutrition:
240 calories, 14g protein

30. Chicken Breast with Honey Mustard, side of Kidney Beans

Grilled Chicken

Ingredients:
  • 1/2 chicken breast (130)
  • 1/2 cup kidney beans (110)
  • honey mustard (10)
Nutrition:
250 calories, 35g protein





About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.