7 Easy High-Protein Meals That Aren't Chicken

When you’re trying to hit your protein goals , it’s easy to get into a rut of cycling through the same handful of high-protein meals. But by the time you sit down to your third chicken dinner, you’re likely yearning for a bit more variety. You don’t have to spend hours meal prepping , recipe hunting, or cooking to avoid eating the same high-protein meals on repeat. And you don’t have to add eggs to everything either. You just have to know what foods to stock your kitchen with that require minimal effort to use and a few key meal-building guidelines. Here are seven dietitian-approved ways to make high-protein meals for when you’re short on energy and time. What’s a High-Protein Meal? Ideally, every meal includes protein. So what’s the difference between a normal meal and a high-protein meal? Registered dietitian Andy De Santis defines a high-protein meal as one that covers at least a third of a person’s protein requirement. So if you’re aiming to get 100 grams of protein a day, that would mean a high-protein meal should have at least 33 grams of the macronutrient. This is where it’s important to remember that protein needs vary based on someone’s age, gender, activity level, and health goals. The 2020-2025 Dietary Guidelines for Americans recommends a daily protein goal of 56 grams for men aged 19 and up. For more specific guidelines, a common calculation used to figure out one’s individual protein goal is 1 gram per pound of bodyweight. Trying to grow your muscles? Aim for 1.5 to 2 kilograms of protein per kilogram of bodyweight. When do high-protein meals come in handy? In Western culture, breakfast tends to be pretty light, so Michael Reavis Jr. , the lead sports dietitian at Fit With Food, says that having a high-protein lunch and a high-protein dinner can make up for a morning meal where you might have only had a few grams of the macronutrient. That said, there is a case for making breakfast a high-protein meal. “Having protein at breakfast has been linked to increased satiety and better concentration throughout the day and may also contribute to a reduction of unhealthy snacking in the evening,” says registered dietitian Kristin Kirkpatrick . Eating a high-protein meal can also be beneficial after resistance training to help with muscle growth and repair, adds Kirkpatrick. Regardless of when you eat your protein-packed dish, your body will benefit. So how do you consistently make it a habit? That’s where the below easy high-protein meals come in handy. 1. Choose whole foods over ultra-processed ones There’s a time and place for protein bars and powders, but Kirkpatrick warns against relying on them too much-especially when it comes to your meals. “For example, eggs may be a preferred source more than an ultra-processed protein bar or drink,” she says. While protein-branded packaged foods can seem like a shortcut, you’ll get more nutritional density from whole foods sources, so make them the cornerstone of your meals....

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