High-protein meals are an essential part of our diet no matter what your health goals are. It doesn’t just help us grow, it helps our muscles function properly, satiates us so we don’t binge on snacks, and supports healthy organ function—including looking after your heart and brain.
And if you’re looking to bulk up, you need to double the recommended daily protein goal of 0.8 grams per kilogram of body weight, aiming for 1.2–2.2 grams of protein per kilogram of body weight per day.
The real trick, however, is reaching your daily protein goals without swearing off chicken breasts for good. To help switch things up, we tapped experts in nutrition to craft a list high-protein meals that will add variety beyond your standard protein shake or bar.
Protein Pancakes
The protein in this recipe comes from cottage cheese, almonds, eggs, kefir and collagen powder, with 40g of protein per portion.
“These pancakes are especially useful for a pre-workout meal as the carbohydrates provide fuel for the muscles,” says Alexa Mullane, a nutritional therapist and advisor to Wiley’s Finest.
The secret ingredient is collagen, which studies have found increases muscle mass and strength in combination with resistance training. Top the pancakes with berries and the phytonutrients they contain will help to reduce muscle inflammation and increase blood flow to support recovery.
Breakfast Oats
“The real secret to sports nutrition is getting things mostly right, but being very consistent,” says nutritionist Drew Price, a doctoral researcher at the Hugh Sinclair Unit of Humans Nutrition and the author of The DoDo Diet.
Never more so than at breakfast, when your fasted body is crying out for protein. At just 392 calories with 41g carbs and 37g protein, this breakfast is simple to prepare for pre- or post-workout, and by adding yogurt or kefir you’ll get probiotics, which Price says are “a solid promotor of gut health, which in turn can improve everything from body composition to cognition.” Meanwhile, the fibrous oats help decrease bloating.
The protein powder is the star of the show. “Whey protein is regarded as the mainstay of sports nutrition due to its ability to support muscle recovery, but what’s becoming clearer is that whey protein can also support both vascular and metabolic health, reducing blood pressure and promoting proper glucose metabolism,” says Price.
Italian Potato and Tuna Salad
Your standard salad with new potatoes, capers and at least two tins of tuna. You can level up to taste by adding red or white onion, diced gherkins, hard-boiled eggs, flat leaf parsley, and/or diced anchovies. Go nuts.