This Hearty Pasta Dish Packs In 46 Grams of Protein Per Bowl
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Protein has gotten a lot of attention lately—and for good reason: The macronutrient is super-important for building strong muscles, plus it keeps your metabolism revved throughout the day and helps to keep you full.
“Since protein moves more slowly through the stomach than carbohydrates and fat, it can contribute to feelings of fullness,” says nutritionist Kelly Jones, RD. So, eating high-protein meals (that also feature healthy fats and fiber) can help you avoid feeling hangry throughout the day.
How much protein do you need? While the RDA for protein has remained the same for 30 years—at 0.36 grams per pound of total body weight, or 0.8 grams per kilogram—research now suggests that we need more like 1.2 to 1.5 grams per kilogram. And that higher number is especially important for anyone who regularly hits the gym.
Meet the experts: Kelly Jones, RD, is a nutritionist and board-certified specialist in sports dietetics, and owned of Student Athlete Nutrition. Roxana Ehsani, RDN, is a nutritionist and board-certified in sports dietetics.
That said, many factors affect how much protein your body needs, says nutritionist Roxana Ehsani, RDN. “Women on a caloric restriction diet could benefit from consuming higher amounts of protein to help preserve lean body mass,” she explains. “If a person wants to gain weight, it might be helpful to bump up their protein as well to help them eat more calories.” Following a plant-based diet? You may need to increase your intake, too.
A good number to aim for per meal is anywhere between 15 to 35 grams, according to Ehsani. Great news: Every single one of the recipes below packs in 20 grams of protein—at least!
These high-protein meals offer a variety of beyond-delicious ways to get more the macro into your diet. From high-protein vegetarian recipes to steak dinners and easy chicken ideas, there's something for everyone. Ready?
Greek Chicken and Farro Salad
You can never really go wrong with a grain bowl, especially when you load it up with lemony chicken and tons of fresh produce—plus farro, which has about 6 grams of protein per 1/2 cup (cooked).
Get the Greek Chicken and Farro Salad recipe.
Per serving: 380 cal, 10 g fat (1.5 g sat), 26 g protein, 198 mg sodium, 44 g carb, 4 g sugar (0 g added sugar), 7 g fiber
Meal Prep Egg Bites
Whether you're looking to boost your protein intake in the a.m. or in the middle of the afternoon, these easy-to-customize, make-ahead egg muffins have you covered.
Get the Meal Prep Egg Bites recipe.
Per serving: About 61 calories, 4 g fat (1.5 g sat fat), 126 mg cholesterol, 140 mg sodium, 2 g carbs, 0 g fiber, 1 g sugar (0 g added sugar), 5 g protein
RELATED: 30 Protein-Packed Make-Ahead Breakfasts
Steak Burrito Bowl Salad
Meal prepping? You can make all of these delicious components in advance—just stash in the fridge separately—and throw them all together when you're ready to chow down.
Get the Steak Burrito Bowl Salad.
Per serving: About 570 cal, 28.5 g fat (8 g sat), 76 mg chol, 726 mg sodium, 48 g carb, 9 g fiber, 5 g sugar (0 g added sugar), 32 g pro
Chicken Fajita Wrap
Looking for a low-carb, high-protein option? Introducing, the dinner of your dreams...
Get the Chicken Fajita Wrap recipe.
Per serving: 259 cal, 10 g fat (2 g sat), 30 g protein, 338 mg sodium, 11 g carb, 5.5 g sugars (0 g added sugars), 2 g fiber
RELATED: The Best High-Protein, Low-Carb Foods, According to Nutritionists
Sausage and Fennel Chickpea Rigatoni
Pump up the protein of your next pasta night by subbing in chickpea-based rigatoni and throwing crispy sausage into the mix. Each bowl offers up 46 (!) grams of the macro.
Get the Sausage and Fennel Chickpea Rigatoni recipe.
Per serving: About 638 cal, 30.5 g fat (6.5 g sat), 77 mg chol, 1,062 mg sodium, 56 g carb, 16 g fiber, 10.5 g sugar (0 g added sugar), 46 g pro
Lemon-Thyme Chicken With Shaved Brussels Sprouts
High-protein vegetables (read: Brussels sprouts) can bring a good dose of protein to the dinner equation.
Get the Lemon-Thyme Chicken With Shaved Brussels Sprouts recipe.
Per serving: 455 cal, 21.5 g fat (4 g sat), 44.5 g protein, 555 mg sodium, 23.5 g carb, 14 g sugars (0 g added sugars), 5.5 g fiber
Pork, Pineapple and Onion Skewers
You'll want to fire up the grill in the dead of winter to make this tropical-vibe dish.
Get the Pork, Pineapple and Onion Skewers recipe.
Per serving: About 308 cal, 11 g fat (2.5 g sat), 65 mg chol, 897 mg sodium, 24 g carb, 2 g fiber, 17 g sugar (6 g added sugar), 29 g protein
Sheet Pan Salmon and Tomatoes
Throw a few ingredients onto a sheet pan, then let your oven do the heavy lifting for tonight's dinner. Easy clean-up, FTW.
Get the Sheet Pan Salmon and Tomatoes recipe.
Per serving: 595 cal, 21 g fat (4.5 g sat), 63 mg chol, 1,100 mg sodium, 68.5 g carb, 4 g fiber, 5 g sugar (0 g added sugar), 36 g protein
RELATED: 25 Healthy Salmon Recipes For Every Meal
Mushroom and Beef Blended Burger
You better believe burgers are a great high-protein meal. Mix some chopped mushrooms into your beef mixture and pile fresh greens onto patties to make them a li'l healthier.
Get the Mushroom and Beef Blended Burger recipe.
Per serving: 324 cal, 10.5 g fat (3.5 g sat), 26 g protein, 820 mg sodium, 32 g carb, 7.5 g sugars (0 g added sugars), 4 g fiber
Smoky Chicken Quinoa Soup
This protein-packed soup is proof that a big bowl of broth can seriously satisfy.
Get the Smoky Chicken Quinoa Soup recipe.
Per serving: 488 cal, 14.5 g fat (2.5 g sat), 42 g protein, 945 mg sodium, 50 g carb, 7.5 g sugars (0.5 g added sugars), 12 g fiber
Chickpea Salad Sandwiches
Vegans, take note: This 10-minute recipe touts 23 grams of protein per serving.
Get the Chickpea Salad Sandwiches recipe.
About 472 cal, 12 g fat (2 g sat), 2.5 mg chol, 905 mg sodium, 70 g carb, 16 g fiber, 11.5 g sugar (0 g added sugar), 23 g pro
RELATED: 25 Healthy Sandwich Ideas For Breakfast, Lunch, And Dinner
Steak Salad With Grilled Watermelon
This 20-minute dinner gives you a reason to spend time outdoors, while helping you hit your protein goals. Win-win.
Get the Steak Salad With Grilled Watermelon recipe.
Per serving: 361 cal, 18 g fat (4.5 g sat), 28 g protein, 346 mg sodium, 24 g carb, 16 g sugar (1.4 g added sugar), 4.5 g fiber
RELATED: Level Up Your Salad Game With These Easy Recipes
Medames-Style Fava Beans
Don't sleep on canned beans! These budget-friendly legumes pack in *tons* of protein, plus a slew of other health benefits.
Get the Medames-Style Fava Beans recipe.
Per serving: 434 cal, 16.5 g fat (2.5 g sat), 20 g protein, 939 mg sodium, 54 g carb, 3.5 g sugars (0 g added sugars), 14 g fiber
Protein Pancakes
Tap into oat flour and protein powder the next time you're making pancakes. Each stack will pack in at least 17 grams of protein. Serve 'em with a side of bacon or scrambled eggs for even more of the macro.
Get the Protein Pancake recipe.
Per serving (3 pancakes): About 229 cals, 6.5 g fat (2.5 g sat fat), 114 mg chol, 583 mg sodium, 28 g carbs, 3 g fiber, 9 g sugar (.5 g added sugar), 17 g protein
Chicken Lettuce Wraps With Sunbutter Dressing
Grilled chicken breasts are anything but boring—thanks to a protein-packed marinade featuring hemp seeds, sunflower seeds, coconut milk and curry paste.
Get the Chicken Lettuce Wraps With Sunbutter Dressing recipe.
Per serving: About 677 cal, 40 g fat (6 g sat), 94 mg chol, 996 mg sodium, 32 g carb, 7 g fiber, 16.5 g sugar (13 g added sugar), 51 g pro
RELATED: 30 Healthy Chicken Recipes For Winning Dinners Every Night
Grilled Fish Tacos
If one thing is true about fish tacos, it’s that the more colorful the toppings are, the better!
Get the Grilled Fish Tacos recipe.
Per serving: 234 cal, 5.5 g fat (0.5 g sat), 25 g protein, 324 mg sodium, 23 g carb, 7 g sugars (0 g added sugars), 2 g fiber
Whole30 Cobb Salad
Made with avocado, chicken, and eggs, this hearty meal pretty much comes with the guarantee that you’ll be full for hours.
Get the Whole30 Cobb Salad recipe from What Great Grandma Ate.
Per serving: 521 calories, 42 g fat (9g saturated), 518 mg sodium, 8 g carbs, 4 g fiber, 2 g sugar, 27 g protein
Paleo & Whole30 Sesame Chicken
This better-for-you version of your favorite takeout dish doesn’t disappoint—and comes together in just 25 minutes.
Get the Whole30 Sesame Chicken recipe from What Great Grandma Ate.
Per serving: 432 calories, 25 g fat (3 g saturated), 938 mg sodium, 19 g carbs, 1 g fiber, 10 g sugar, 29 g protein
White Chicken Chili
This fun spin on traditional chili is the perfect way to use up leftover shredded or rotisserie chicken.
Get the White Chicken Chili recipe from Cooking Classy.
Per serving: 383 calories, 14 g fat (6 g saturated), 525 mg sodium, 35 g carbs, 8 g fiber, 5 g sugar, 33 g protein
Buffalo Chicken Egg Muffins
Whip up a big batch of these buff-chick egg muffins to grab throughout the week or freeze for later.
Get the Buffalo Chicken Egg Muffins recipe from The Real Food Dietitians.
Per serving: 268 calories, 20 g fat, 676 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 22 g protein
Tempeh Buddha Bowl
The creamy curry cashew sauce takes the already-delicious tempeh in this Buddha bowl to a whole new level.
Get the Tempeh Buddha Bowl recipe from Fit Mitten Kitchen.
Per serving: 275 calories, 10 g fat, 40 g carbs, 16 g fiber, 4 g sugar, 20 g protein
Healthy Garlic Shrimp With Quinoa
Shrimp is one of the leanest proteins and they cook in no time. This meal is heart-healthy and ready for the table in under 30 minutes.
Get the Healthy Garlic Shrimp With Quinoa recipe from Well Plated by Erin.
Per serving: 343 calories, 9 g fat (1 g saturated), 543 mg sodium, 34 g carbs, 4 g fiber, 1 g sugar, 32 g protein
Creamy Miso Peanut Chicken Lettuce Wraps
Miso, peanut butter, chicken, and red grapes all wrapped in crunchy, fresh lettuce cups? What's not to love?
Get the Creamy Miso Peanut Chicken Lettuce Wraps recipe from Pinch of Yum.
Per serving: 355 calories, 13 g fat (1 g saturated), 406 mg sodium, 30 g carbs, 4 g fiber, 20 g sugar, 33 g protein
Spicy Chipotle Turkey Burritos
Turkey is an excellent source of protein and because it’s super lean, you can feel good about eating it. These burritos are filled with spicy veggies, beans, and turkey, and the best part is you can prepare a bunch and freeze them for lunch all week.
Get the Spicy Chipotle Turkey Burritos recipe from Pinch of Yum.
Per serving: 343 calories, 17 g fat (1 g saturated), 655 mg sodium, 21 g carbs, 5 g fiber, 3 g sugar, 28 g protein
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