Meals that are high in protein

Nutrition plays a huge part in your fitness journey. It is extremely important to have a balanced diet for a variety of different health reasons (not just for weight loss or muscle growth). If you are trying to figure out whether or not you have a balanced diet, you can always check out the eat well guide. This guide will show you what food you should consume in order for you to have a balanced diet.

If your goal is to gain muscle, then you will need to consume the correct amount of protein as it is important for muscle growth. If you are exercising regularly, but not seeing results, your nutrition may be one of the reasons why. Ensuring you are consuming the right food should hopefully allow you to reach your fitness goals. It may be difficult to sometimes think of healthy meals to cook, especially if you have a busy life, but the meals do not always need to be complicated. You could even make a large amount and freeze it fir the next few days to order to save time.

Additionally, if you are trying to lose weight, then protein still plays a huge role. You should do a calorie deficit if you are trying to lose weight. You want to aim for 10-15% of your consumption during the day to be of protein.

Here are 10 meals that are high in protein:

  • Salmon, green beans (any other veg) – Salmon is a good source of protein and any other fish. If you would like to add more carbs, then you could add potatoes to the meal.
  • Rice, chopped up chicken breast, veg – Season the chicken how you like and oven bake it. Boil some rice and choose any vegetables you like. This is a relatively easy and fast meal.
  • Sliced beef, rice, veg of your choice and egg – Cook the beef to your liking, add boiled rice, veg and a fried egg on top.
  • Inspired burrito wrap (wrap, chicken, kidney beans, black beans, veg is optional) – Chicken, kidney beans and black beans are all good sources of protein. If you want to add more carbs, you could also add some rice in the wrap.
  • Tuna steak & veg – Tuna steak is high in protein and you can often buy these frozen. Add any veg of your choice.
  • Tuna pasta – This particular meal is high in carbs due to the pasta. Once the pasta is cooked, mix in your tuna with whatever sauce you like. To add more protein, you could add cheese to the meal. However, if you are lactose intolerant like myself, then you can skip this step.
  • Chilli con carne (Mince, kidney beans, black beans, chopped tomatoes) – You can find any chilli con carne online, but if you want to add more protein to yours then add some more beans (such as black beans).
  • Fajita wraps – This meal is relatively fast and simple. You will need chicken breasts, peppers, fajita seasoning and wraps. You can also add some sour cream, cheese and any other sauce of your choice if you wish.
  • Seasoned chicken breasts with veg – Lastly, you could have some seasoned chicken breasts with some veg for a lean protein meal. If you wanted to add some carbs to your meal you could include some mashed potatoes, or seasoned rice.

Alternatives to meat

The majority of the meals I provided include meat. If you do not eat meat there are a few different things you can use in replacement:

Beans, tofu, jackfruit, chickpeas, soybeans and any grains.

Disclaimer: I am not a specialist in nutrition. These are purely recommendations based on my knowledge and research. If you are looking for a meal plan, it is best to contact a specialised nutritionist with a qualification.
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