This comprehensive collection of 72 high-protein flexitarian recipes has you covered for breakfast, lunch, dinner, and snacks. Whether you’re a seasoned flexitarian or just starting, you’ll find a wide variety of delicious and nutritious meal ideas to keep you satisfied and energized throughout the day.

18 High-Protein Flexitarian Breakfast Recipes

Fuel your day the flexitarian way with these 18 delicious and satisfying high-protein breakfast recipes. Whether you’re looking for a quick and easy meal on the go or a leisurely weekend brunch, you’ll find plenty of inspiration here. These recipes are packed with protein from a variety of sources, including eggs, Greek yogurt, tofu, and legumes, to keep you feeling full and energized until lunchtime.

1. Classic Shakshuka

A popular Middle Eastern and North African dish of eggs poached in a flavorful tomato and pepper sauce. This one-pan wonder is perfect for a weekend brunch and is surprisingly easy to make.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 1 red bell pepper, seeded and chopped
• 3 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and freshly ground black pepper to taste
• 6 large eggs
• 1/4 cup chopped fresh cilantro or parsley
• Crumbled feta cheese for serving (optional)
• Crusty bread or pita for serving

Instructions:

1. Heat the olive oil in a large skillet or pan over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the crushed tomatoes, smoked paprika, cumin, and chili powder. Season with salt and pepper. Bring to a simmer and let it cook for 10-15 minutes, or until the sauce has thickened slightly.
4. Using a spoon, create 6 small wells in the tomato sauce. Crack an egg into each well.
5. Cover the skillet and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny.
6. Garnish with fresh cilantro or parsley and crumbled feta cheese, if desired. Serve immediately with crusty bread or pita for dipping.

2. Greek Yogurt Parfait with Berries and Granola

A simple, no-cook breakfast that’s packed with protein and can be customized with your favorite fruits and nuts. Layer it in a jar for a portable and pretty breakfast.

Ingredients:

• 1 cup plain Greek yogurt (2% or full-fat for extra creaminess)
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup granola
• 1 tbsp chia seeds
• 1 tbsp chopped nuts (almonds, walnuts, or pecans)
• Honey or maple syrup to taste (optional)

Instructions:

1. In a glass or jar, layer half of the Greek yogurt at the bottom.
2. Top with half of the berries, granola, chia seeds, and nuts.
3. Repeat the layers with the remaining ingredients.
4. Drizzle with honey or maple syrup, if desired. Serve immediately or store in the refrigerator for up to 2 days.

3. Peanut Butter Banana Protein Smoothie

A quick and easy smoothie that’s perfect for a post-workout breakfast or a busy morning. The combination of peanut butter and banana is a classic for a reason!

Ingredients:

• 1 ripe banana, frozen
• 2 tbsp peanut butter
• 1 scoop protein powder (vanilla or chocolate)
• 1 cup unsweetened almond milk or milk of your choice
• 1 tbsp chia seeds or flax seeds
• Ice cubes (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

4. Tofu Scramble

A delicious and satisfying vegan alternative to scrambled eggs. Tofu is a great source of plant-based protein and can be seasoned to mimic the taste and texture of eggs.

Ingredients:

• 1 (14-ounce) block firm or extra-firm tofu, pressed
• 1 tbsp olive oil
• 1/2 onion, chopped
• 1/2 bell pepper, chopped
• 2 cloves garlic, minced
• 1/4 cup nutritional yeast
• 1/2 tsp turmeric
• 1/4 tsp black salt (kala namak), for an eggy flavor (optional)
• Salt and freshly ground black pepper to taste
• 2 cups spinach
• Toast or tortillas for serving

Instructions:

1. Crumble the pressed tofu with your hands into a bowl.
2. Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Add the crumbled tofu, nutritional yeast, turmeric, and black salt (if using). Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through.
5. Stir in the spinach and cook until wilted.
6. Season with salt and pepper to taste. Serve immediately with toast or tortillas.

5. Savory Cottage Cheese Bowl

Cottage cheese is a protein powerhouse, and this savory bowl is a refreshing change from the usual sweet breakfast options. It’s quick, easy, and endlessly customizable.

Ingredients:

• 1 cup cottage cheese (2% or full-fat)
• 1/2 cup chopped cherry tomatoes
• 1/4 cup chopped cucumber
• 2 tbsp chopped red onion
• 1 tbsp chopped fresh dill or parsley
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste
• Everything bagel seasoning for topping (optional)

Instructions:

1. In a bowl, combine the cottage cheese, cherry tomatoes, cucumber, red onion, and fresh herbs.
2. Drizzle with olive oil and season with salt and pepper.
3. Stir to combine and top with everything bagel seasoning, if desired. Serve immediately.

6. Overnight Oats with Chia Seeds and Berries

Prepare this breakfast the night before for a grab-and-go meal in the morning. The combination of oats and chia seeds provides a good dose of fiber and protein.

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1/2 cup unsweetened almond milk or milk of your choice
• 1/4 cup Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 1 tbsp maple syrup or honey (optional)
• 1/4 tsp vanilla extract

Instructions:

1. In a jar or container with a lid, combine the rolled oats, chia seeds, almond milk, Greek yogurt, maple syrup (if using), and vanilla extract.
2. Stir well to combine, then gently fold in the berries.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. Stir before serving and add more milk if the mixture is too thick. Top with additional berries or nuts, if desired.

7. Breakfast Burrito with Black Beans and Eggs

A hearty and portable breakfast that’s perfect for busy mornings. The combination of eggs and black beans provides a double dose of protein.

Ingredients:

• 2 large eggs, scrambled
• 1/2 cup canned black beans, rinsed and drained
• 1/4 cup shredded cheddar or Monterey Jack cheese
• 2 tbsp salsa
• 1 large whole-wheat tortilla
• 1/4 avocado, sliced (optional)

Instructions:

1. Warm the tortilla in a dry skillet or in the microwave.
2. Layer the scrambled eggs, black beans, cheese, and salsa down the center of the tortilla.
3. Top with avocado slices, if desired.
4. Fold in the sides of the tortilla, then roll it up tightly from the bottom. Serve immediately.

8. Quinoa Breakfast Bowl

Quinoa is a complete protein, making it an excellent choice for a vegetarian breakfast. This warm and comforting bowl is a great way to start your day.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup milk of your choice
• 1/2 banana, sliced
• 1/4 cup berries
• 1 tbsp chopped almonds or walnuts
• 1 tsp cinnamon
• Maple syrup or honey to taste (optional)

Instructions:

1. In a small saucepan, combine the cooked quinoa and milk. Cook over medium heat until warmed through.
2. Pour the quinoa mixture into a bowl and top with banana slices, berries, and nuts.
3. Sprinkle with cinnamon and drizzle with maple syrup or honey, if desired. Serve warm.

9. Spinach and Feta Frittata

A simple and elegant frittata that’s perfect for a weekend brunch or a make-ahead breakfast for the week. The combination of spinach and feta is a classic for a reason!

Ingredients:

• 8 large eggs
• 1/4 cup milk
• 1/2 cup crumbled feta cheese
• 2 cups fresh spinach
• 1 tbsp olive oil
• 1/2 onion, chopped
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, whisk together the eggs, milk, and half of the feta cheese. Season with salt and pepper.
3. Heat the olive oil in an oven-safe skillet over medium heat. Add the onion and cook until softened, about 5 minutes.
4. Add the spinach and cook until wilted.
5. Pour the egg mixture over the spinach and onions in the skillet. Sprinkle the remaining feta cheese on top.
6. Bake for 15-20 minutes, or until the frittata is set and lightly golden on top. Let it cool for a few minutes before slicing and serving.

10. Avocado Toast with a Fried Egg

A simple yet satisfying breakfast that combines healthy fats from the avocado with high-quality protein from the egg. It’s a trendy breakfast for a reason!

Ingredients:

• 1 slice whole-wheat or sourdough bread, toasted
• 1/2 ripe avocado
• 1 large egg
• 1 tsp olive oil or butter
• Salt and freshly ground black pepper to taste
• Red pepper flakes to taste (optional)

Instructions:

1. Mash the avocado onto the toasted bread.
2. Heat the olive oil or butter in a small skillet over medium heat. Crack the egg into the skillet and cook to your desired doneness (sunny-side up, over easy, etc.).
3. Place the fried egg on top of the avocado toast.
4. Season with salt, pepper, and red pepper flakes, if desired. Serve immediately.

11. Chocolate Peanut Butter Chia Seed Pudding

A decadent and creamy chia seed pudding that tastes like dessert but is packed with protein, fiber, and healthy fats. Prepare it the night before for an easy breakfast.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk or milk of your choice
• 2 tbsp peanut butter
• 1 tbsp cocoa powder
• 1 tbsp maple syrup or honey (optional)
• 1/4 tsp vanilla extract
• Sliced banana or berries for topping

Instructions:

1. In a jar or container with a lid, combine the chia seeds, almond milk, peanut butter, cocoa powder, maple syrup (if using), and vanilla extract.
2. Stir or shake well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight, until the pudding has thickened.
4. Stir before serving and top with sliced banana or berries.

12. Lentil and Vegetable Breakfast Hash

A savory and hearty breakfast hash that’s packed with plant-based protein and vegetables. A great way to use up leftover cooked lentils.

Ingredients:

• 1 tbsp olive oil
• 1/2 onion, chopped
• 1 bell pepper, chopped
• 1 cup cooked brown or green lentils
• 1 cup chopped sweet potato, cooked
• 1 tsp smoked paprika
• 1/2 tsp cumin
• Salt and freshly ground black pepper to taste
• A fried or poached egg for topping (optional)
• Chopped fresh parsley for garnish

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
2. Add the cooked lentils, cooked sweet potato, smoked paprika, and cumin. Cook for 5-7 minutes, stirring occasionally, until heated through and slightly crispy.
3. Season with salt and pepper to taste.
4. Serve the hash in a bowl, topped with a fried or poached egg (if using) and a sprinkle of fresh parsley.

13. Protein-Packed Pancakes

Who says pancakes can’t be a healthy breakfast? These protein-packed pancakes are made with whole wheat flour and protein powder to keep you full and satisfied.

Ingredients:

• 1 cup whole wheat flour
• 1 scoop vanilla or unflavored protein powder
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 1 large egg
• 1 cup milk of your choice
• 1 tbsp maple syrup or honey (optional)
• 1 tsp vanilla extract
• Fresh fruit and yogurt for serving

Instructions:

1. In a large bowl, whisk together the whole wheat flour, protein powder, baking powder, and cinnamon.
2. In a separate bowl, whisk together the egg, milk, maple syrup (if using), and vanilla extract.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
4. Heat a lightly oiled griddle or non-stick skillet over medium heat. Pour 1/4 cup of batter onto the griddle for each pancake.
5. Cook for 2-3 minutes per side, or until golden brown and cooked through.
6. Serve the pancakes warm with fresh fruit and a dollop of Greek yogurt.

14. Mushroom and Spinach Omelette

A classic omelette filled with sautéed mushrooms and spinach. A quick and easy way to get a healthy dose of protein and vegetables in the morning.

Ingredients:

• 3 large eggs
• 1 tbsp milk
• 1 tbsp olive oil
• 1 cup sliced mushrooms
• 2 cups fresh spinach
• 1/4 cup shredded Gruyere or Swiss cheese (optional)
• Salt and freshly ground black pepper to taste

Instructions:

1. In a small bowl, whisk together the eggs and milk. Season with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Add the mushrooms and cook until browned and softened.
3. Add the spinach and cook until wilted.
4. Pour the egg mixture over the vegetables in the skillet. Cook for 2-3 minutes, or until the edges start to set.
5. Sprinkle the cheese over one half of the omelette, if using.
6. Fold the other half of the omelette over the cheese and cook for another minute, or until the cheese is melted and the omelette is cooked through.
7. Slide the omelette onto a plate and serve immediately.

15. Baked Eggs in Avocado Cups

A fun and creative way to enjoy eggs and avocado. The avocado acts as a natural cup for the baked egg, creating a delicious and nutritious breakfast.

Ingredients:

• 2 ripe avocados, halved and pitted
• 4 large eggs
• Salt and freshly ground black pepper to taste
• Chopped fresh chives or parsley for garnish

Instructions:

1. Preheat the oven to 425°F (220°C).
2. Scoop out a small amount of the avocado flesh to create a larger well for the egg.
3. Place the avocado halves in a small baking dish to keep them stable.
4. Crack an egg into each avocado half.
5. Season with salt and pepper.
6. Bake for 15-20 minutes, or until the egg whites are set but the yolks are still slightly runny.
7. Garnish with fresh chives or parsley and serve immediately.

16. Berry and Yogurt Smoothie Bowl

A thick and creamy smoothie bowl that you eat with a spoon. It’s a fun and customizable way to enjoy a smoothie, with endless topping possibilities.

Ingredients:

• 1 cup frozen mixed berries
• 1/2 cup plain Greek yogurt
• 1/4 cup milk of your choice
• 1/2 banana
• Toppings: granola, fresh fruit, shredded coconut, chia seeds, nuts

Instructions:

1. In a blender, combine the frozen berries, Greek yogurt, milk, and banana.
2. Blend until thick and smooth. You may need to stop and scrape down the sides of the blender a few times.
3. Pour the smoothie into a bowl.
4. Arrange your favorite toppings on top of the smoothie bowl and serve immediately.

17. Cottage Cheese Pancakes

These fluffy and protein-rich pancakes are a game-changer. The cottage cheese adds a creamy texture and a significant protein boost, making them a satisfying and healthy breakfast option.

Ingredients:

• 1 cup cottage cheese
• 2 large eggs
• 1/2 cup rolled oats
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• Fresh berries and maple syrup for serving

Instructions:

1. In a blender, combine the cottage cheese, eggs, rolled oats, vanilla extract, and baking powder.
2. Blend until the batter is smooth.
3. Heat a lightly oiled griddle or non-stick skillet over medium heat. Pour about 1/4 cup of batter onto the griddle for each pancake.
4. Cook for 2-3 minutes per side, or until golden brown and cooked through.
5. Serve the pancakes warm with fresh berries and a drizzle of maple syrup.

18. Breakfast Quesadilla with Black Beans and Cheese

A quick and easy breakfast quesadilla that’s packed with protein and flavor. It’s a great way to use up leftover tortillas and can be customized with your favorite fillings.

Ingredients:

• 1 large whole-wheat tortilla
• 1/2 cup canned black beans, rinsed and drained
• 1/4 cup shredded cheddar or Monterey Jack cheese
• 1/4 cup salsa
• 1 tbsp chopped cilantro
• Sour cream or Greek yogurt for serving (optional)

Instructions:

1. Place the tortilla in a large, dry skillet over medium heat.
2. Sprinkle the cheese over one half of the tortilla.
3. Top with the black beans, salsa, and cilantro.
4. Fold the other half of the tortilla over the filling.
5. Cook for 2-3 minutes per side, or until the tortilla is golden brown and the cheese is melted.
6. Slide the quesadilla onto a plate, cut into wedges, and serve with sour cream or Greek yogurt, if desired.

18 High-Protein Flexitarian Lunch Recipes

Here are 18 high-protein flexitarian lunch recipes to keep you energized throughout the afternoon. These recipes are designed to be both delicious and easy to prepare, making them perfect for a midday meal, whether you’re at home or on the go.

1. Lentil Salad with Roasted Vegetables and Feta

This hearty and flavorful salad is packed with plant-based protein from lentils and is a great way to use up any leftover roasted vegetables. The feta cheese adds a salty, creamy element that ties all the flavors together.

Ingredients:

• 1 cup cooked brown or green lentils
• 2 cups roasted vegetables (such as broccoli, carrots, and bell peppers)
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and freshly ground black pepper to taste
• 1/4 cup chopped fresh parsley

Instructions:

1. In a large bowl, combine the cooked lentils, roasted vegetables, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard to create the dressing. Season with salt and pepper.
3. Pour the dressing over the lentil and vegetable mixture and toss to combine.
4. Garnish with fresh parsley before serving. This salad can be served warm or cold.

2. Chickpea Salad Sandwich

A vegetarian take on a classic chicken salad sandwich. The chickpeas are mashed and mixed with a creamy dressing, creating a delicious and satisfying filling that’s packed with protein.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/4 cup mayonnaise or Greek yogurt
• 1 celery stalk, finely chopped
• 2 tbsp red onion, finely chopped
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• Salt and freshly ground black pepper to taste
• 4 slices whole-wheat bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Add the mayonnaise or Greek yogurt, celery, red onion, Dijon mustard, and lemon juice. Stir to combine.
3. Season with salt and pepper to taste.
4. Divide the chickpea salad mixture between two slices of bread. Top with lettuce and tomato slices, and the remaining two slices of bread.
5. Serve immediately.

3. Quinoa Bowl with Black Beans, Corn, and Avocado

A vibrant and nutritious quinoa bowl that’s packed with protein, fiber, and healthy fats. This is a perfect make-ahead lunch that can be enjoyed cold or at room temperature.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup frozen or canned corn, thawed
• 1/2 avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, black beans, corn, avocado, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice and olive oil to create the dressing. Season with salt and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve immediately or store in an airtight container in the refrigerator for up to 3 days.

4. Black Bean Burgers

Homemade black bean burgers are a delicious and hearty vegetarian option for lunch. They are packed with protein and fiber, and you can customize the spices to your liking.

Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and freshly ground black pepper to taste
• 1 tbsp olive oil
• 4 burger buns
• Your favorite burger toppings (lettuce, tomato, onion, avocado, etc.)

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down.
2. Add the breadcrumbs, onion, garlic, cumin, and smoked paprika. Stir to combine.
3. Season with salt and pepper to taste.
4. Form the mixture into 4 patties.
5. Heat the olive oil in a large skillet over medium heat. Cook the patties for 4-5 minutes per side, or until golden brown and heated through.
6. Serve the black bean burgers on buns with your favorite toppings.

5. Greek Salad with Grilled Halloumi

A refreshing and satisfying salad with the salty and savory flavor of grilled halloumi cheese. Halloumi is a great source of protein and adds a unique texture to this classic salad.

Ingredients:

• 1 block (8 ounces) halloumi cheese, sliced
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup Kalamata olives
• 1/4 cup red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat a grill pan or skillet over medium-high heat. Grill the halloumi slices for 2-3 minutes per side, or until golden brown and slightly softened.
2. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, olives, and red onion.
3. In a small bowl, whisk together the olive oil, red wine vinegar, and oregano to create the dressing. Season with salt and pepper.
4. Add the grilled halloumi to the salad and drizzle with the dressing. Toss to combine and serve immediately.

6. Sweet Potato and Black Bean Chili

A hearty and flavorful chili that’s perfect for a comforting lunch. The combination of sweet potatoes and black beans provides a great balance of sweet and savory flavors, as well as a healthy dose of protein and fiber.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 large sweet potato, peeled and diced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can diced tomatoes
• 1 cup vegetable broth
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and freshly ground black pepper to taste
• Toppings: Greek yogurt or sour cream, shredded cheese, chopped cilantro

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the sweet potato, black beans, diced tomatoes, vegetable broth, chili powder, and cumin.
4. Bring to a simmer, then reduce the heat and let it cook for 20-25 minutes, or until the sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Serve the chili warm with your favorite toppings.

7. Caprese Salad with White Beans

A classic Caprese salad gets a protein boost with the addition of white beans. This simple and refreshing salad is perfect for a light and healthy lunch.

Ingredients:

• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 pint cherry tomatoes, halved
• 8 ounces fresh mozzarella balls (bocconcini), halved
• 1/4 cup fresh basil leaves, chopped
• 2 tbsp olive oil
• 1 tbsp balsamic glaze
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the cannellini beans, cherry tomatoes, and mozzarella balls.
2. Add the chopped basil and gently toss to combine.
3. Drizzle with olive oil and balsamic glaze.
4. Season with salt and pepper to taste.
5. Serve immediately.

8. Curried Chickpea and Spinach Salad

A flavorful and exotic salad that’s packed with plant-based protein and nutrients. The curry dressing adds a warm and spicy kick to the chickpeas and spinach.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 4 cups fresh spinach
• 1/4 cup plain Greek yogurt
• 2 tbsp lime juice
• 1 tbsp curry powder
• 1/2 tsp turmeric
• Salt and freshly ground black pepper to taste
• 1/4 cup raisins
• 1/4 cup chopped cashews

Instructions:

1. In a small bowl, whisk together the Greek yogurt, lime juice, curry powder, and turmeric to create the dressing. Season with salt and pepper.
2. In a large bowl, combine the chickpeas and spinach.
3. Pour the dressing over the chickpea and spinach mixture and toss to combine.
4. Stir in the raisins and cashews.
5. Serve immediately.

9. Mediterranean Tuna Salad

A healthier and more flavorful version of a classic tuna salad. This recipe uses Greek yogurt instead of mayonnaise and is packed with fresh vegetables and herbs.

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 2 tbsp chopped red onion
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice
• Salt and freshly ground black pepper to taste
• Whole-wheat pita bread or crackers for serving

Instructions:

1. In a medium bowl, flake the tuna with a fork.
2. Add the Greek yogurt, cucumber, red onion, parsley, and lemon juice. Stir to combine.
3. Season with salt and pepper to taste.
4. Serve the tuna salad with pita bread or crackers.

10. Tofu and Vegetable Stir-fry

A quick and easy stir-fry that’s perfect for a healthy and satisfying lunch. Tofu provides a great source of plant-based protein, while the vegetables add a variety of nutrients and textures.

Ingredients:

• 1 (14-ounce) block extra-firm tofu, pressed and cut into cubes
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 2 cups mixed vegetables (such as broccoli florets, sliced carrots, and snow peas)
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• Cooked rice or noodles for serving

Instructions:

1. In a medium bowl, toss the tofu cubes with the soy sauce and sesame oil.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown and crispy on all sides.
3. Add the mixed vegetables, garlic, and ginger to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
4. Serve the tofu and vegetable stir-fry over cooked rice or noodles.

11. Egg Salad Sandwich with Greek Yogurt

A healthier take on the classic egg salad sandwich, this recipe uses Greek yogurt instead of mayonnaise for a protein-packed and creamy dressing.

Ingredients:

• 4 large hard-boiled eggs, peeled and chopped
• 1/4 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 2 tbsp chopped fresh chives or dill
• Salt and freshly ground black pepper to taste
• 4 slices whole-wheat bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, and fresh herbs.
2. Stir to combine, and season with salt and pepper to taste.
3. Divide the egg salad mixture between two slices of bread. Top with lettuce and tomato slices, and the remaining two slices of bread.
4. Serve immediately.

12. White Bean and Tuna Salad with Lemon and Dill

A refreshing and protein-packed salad that combines the flavors of tuna, white beans, lemon, and dill. It’s a light yet satisfying lunch option.

Ingredients:

• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (5-ounce) can tuna in water, drained
• 1/4 cup chopped red onion
• 2 tbsp chopped fresh dill
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and freshly ground black pepper to taste
• Mixed greens for serving

Instructions:

1. In a medium bowl, combine the cannellini beans, tuna, red onion, and dill.
2. In a small bowl, whisk together the olive oil and lemon juice to create the dressing. Season with salt and pepper.
3. Pour the dressing over the bean and tuna mixture and toss to combine.
4. Serve the salad over a bed of mixed greens.

13. Roasted Vegetable and Chickpea Wraps

A delicious and portable lunch option, these wraps are filled with roasted vegetables, chickpeas, and a creamy tahini dressing. They are packed with flavor, protein, and fiber.

Ingredients:

• 2 cups roasted vegetables (such as zucchini, bell peppers, and red onion)
• 1 (15-ounce) can chickpeas, rinsed and drained
• 4 large whole-wheat tortillas
• 1/4 cup tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1 clove garlic, minced
• Salt and freshly ground black pepper to taste
• 1 cup fresh spinach

Instructions:

1. In a small bowl, whisk together the tahini, lemon juice, water, and garlic to create the dressing. Season with salt and pepper.
2. Warm the tortillas in a dry skillet or in the microwave.
3. In a medium bowl, combine the roasted vegetables and chickpeas. Add the tahini dressing and toss to coat.
4. Lay the tortillas flat and spread a layer of spinach down the center of each.
5. Top with the vegetable and chickpea mixture.
6. Fold in the sides of the tortillas, then roll them up tightly from the bottom. Serve immediately.

14. Salmon and Avocado Salad

A light and refreshing salad that’s packed with protein and healthy fats. The combination of salmon and avocado is both delicious and nutritious.

Ingredients:

• 1 (6-ounce) can salmon, drained and flaked
• 1 ripe avocado, diced
• 1/4 cup chopped red onion
• 2 tbsp chopped fresh cilantro
• 1 tbsp lime juice
• Salt and freshly ground black pepper to taste
• Mixed greens for serving

Instructions:

1. In a medium bowl, combine the salmon, avocado, red onion, and cilantro.
2. Add the lime juice and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve the salmon and avocado salad over a bed of mixed greens.

15. Spicy Peanut Noodles with Tofu

A flavorful and satisfying noodle dish with a spicy peanut sauce and crispy tofu. This is a great make-ahead lunch that can be enjoyed warm or cold.

Ingredients:

• 8 ounces soba or whole-wheat noodles
• 1 (14-ounce) block extra-firm tofu, pressed and cut into cubes
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 tbsp lime juice
• 1 tsp sriracha or other chili sauce
• 1/4 cup hot water
• 1 cup shredded carrots
• 1/2 cup chopped peanuts
• Chopped fresh cilantro for garnish

Instructions:

1. Cook the noodles according to package directions. Drain and set aside.
2. In a medium bowl, toss the tofu cubes with 1 tablespoon of soy sauce and the sesame oil.
3. Heat a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown and crispy on all sides. Remove from the skillet and set aside.
4. In a small bowl, whisk together the peanut butter, 2 tablespoons of soy sauce, honey or maple syrup, lime juice, and sriracha. Gradually whisk in the hot water until the sauce is smooth and creamy.
5. In a large bowl, combine the cooked noodles, crispy tofu, and shredded carrots.
6. Pour the peanut sauce over the noodle mixture and toss to combine.
7. Garnish with chopped peanuts and fresh cilantro before serving.

16. Burrito Bowl with Cilantro-Lime Rice

A deconstructed burrito in a bowl, this recipe is a great way to enjoy all the flavors of a burrito without the tortilla. It’s a customizable and protein-packed lunch option.

Ingredients:

• 1 cup cooked brown rice
• 2 tbsp chopped fresh cilantro
• 1 tbsp lime juice
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup corn, fresh or frozen
• 1/4 cup salsa
• 1/4 cup shredded cheddar or Monterey Jack cheese
• 1/4 avocado, sliced
• Greek yogurt or sour cream for topping (optional)

Instructions:

1. In a small bowl, combine the cooked brown rice, cilantro, and lime juice. Stir to combine.
2. In a serving bowl, layer the cilantro-lime rice, black beans, and corn.
3. Top with salsa, shredded cheese, and sliced avocado.
4. Add a dollop of Greek yogurt or sour cream, if desired. Serve immediately.

17. Lentil and Walnut Pate

A rich and savory pate made from lentils and walnuts. This is a great make-ahead lunch option that can be served with crackers, bread, or fresh vegetables.

Ingredients:

• 1 cup cooked brown or green lentils
• 1/2 cup walnuts
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp dried thyme
• Salt and freshly ground black pepper to taste

Instructions:

1. In a food processor, combine the cooked lentils, walnuts, onion, garlic, olive oil, soy sauce, and thyme.
2. Process until the mixture is smooth and creamy.
3. Season with salt and pepper to taste.
4. Transfer the pate to a serving bowl and serve with crackers, bread, or fresh vegetables.

18. Spinach and Ricotta Stuffed Shells

A classic Italian-American dish, these stuffed shells are a comforting and satisfying lunch option. The filling is made with a creamy mixture of spinach and ricotta cheese, and the shells are baked in a flavorful tomato sauce.

Ingredients:

• 12 jumbo pasta shells
• 15 ounces ricotta cheese
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
• 1/2 cup grated Parmesan cheese
• 1 large egg, lightly beaten
• Salt and freshly ground black pepper to taste
• 2 cups marinara sauce
• 1/2 cup shredded mozzarella cheese

Instructions:

1. Cook the pasta shells according to package directions. Drain and set aside.
2. Preheat the oven to 375°F (190°C).
3. In a medium bowl, combine the ricotta cheese, spinach, Parmesan cheese, and egg. Season with salt and pepper.
4. Spread a layer of marinara sauce in the bottom of a baking dish.
5. Fill each cooked pasta shell with the ricotta and spinach mixture and arrange them in the baking dish.
6. Top with the remaining marinara sauce and shredded mozzarella cheese.
7. Bake for 20-25 minutes, or until the sauce is bubbly and the cheese is melted and golden brown.
8. Let it cool for a few minutes before serving.
   _# 18 High-Protein Flexitarian Dinner Recipes

Enjoy a satisfying and delicious end to your day with these 18 high-protein flexitarian dinner recipes. From hearty stews to flavorful curries and pasta dishes, you’ll find plenty of inspiration for a nutritious and satisfying evening meal.

1. Black Bean and Corn Salsa-Topped Salmon

A simple and flavorful salmon dish that’s packed with protein and healthy fats. The black bean and corn salsa adds a fresh and vibrant element to the dish.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup frozen or canned corn, thawed
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tbsp lime juice

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet and drizzle with olive oil. Season with salt and pepper.
3. Bake for 12-15 minutes, or until the salmon is cooked through.
4. While the salmon is baking, prepare the salsa. In a medium bowl, combine the black beans, corn, red onion, cilantro, and lime juice. Stir to combine.
5. Top the cooked salmon with the black bean and corn salsa before serving.

2. Lentil Shepherd’s Pie

A hearty and comforting vegetarian version of the classic shepherd’s pie. The lentil filling is rich and flavorful, and the mashed sweet potato topping adds a touch of sweetness.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 tsp dried thyme
• Salt and freshly ground black pepper to taste
• 4 cups mashed sweet potatoes

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 10 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, vegetable broth, and thyme. Bring to a simmer, then reduce the heat and let it cook for 30-40 minutes, or until the lentils are tender and the liquid has been absorbed.
5. Season the lentil mixture with salt and pepper to taste.
6. Spread the lentil mixture in the bottom of a baking dish. Top with the mashed sweet potatoes.
7. Bake for 20-25 minutes, or until the filling is bubbly and the sweet potato topping is lightly golden.

3. Creamy Tomato Pasta with White Beans and Spinach

A simple and satisfying pasta dish that’s packed with protein and flavor. The white beans add a creamy texture and a healthy dose of plant-based protein.

Ingredients:

• 8 ounces whole-wheat pasta
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 4 cups fresh spinach
• 1/2 cup heavy cream or full-fat coconut milk
• Salt and freshly ground black pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet or pot over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the crushed tomatoes and cannellini beans. Bring to a simmer and let it cook for 10 minutes.
5. Stir in the spinach and cook until wilted.
6. Stir in the heavy cream or coconut milk and season with salt and pepper to taste.
7. Add the cooked pasta to the sauce and toss to combine.
8. Serve the pasta warm with a sprinkle of Parmesan cheese, if desired.
   _# 18 High-Protein Flexitarian Dinner Recipes

Enjoy a satisfying and delicious end to your day with these 18 high-protein flexitarian dinner recipes. From hearty stews to flavorful curries and pasta dishes, you’ll find plenty of inspiration for a nutritious and satisfying evening meal.

1. Black Bean and Corn Salsa-Topped Salmon

A simple and flavorful salmon dish that’s packed with protein and healthy fats. The black bean and corn salsa adds a fresh and vibrant element to the dish.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup frozen or canned corn, thawed
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tbsp lime juice

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet and drizzle with olive oil. Season with salt and pepper.
3. Bake for 12-15 minutes, or until the salmon is cooked through.
4. While the salmon is baking, prepare the salsa. In a medium bowl, combine the black beans, corn, red onion, cilantro, and lime juice. Stir to combine.
5. Top the cooked salmon with the black bean and corn salsa before serving.

2. Lentil Shepherd’s Pie

A hearty and comforting vegetarian version of the classic shepherd’s pie. The lentil filling is rich and flavorful, and the mashed sweet potato topping adds a touch of sweetness.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 tsp dried thyme
• Salt and freshly ground black pepper to taste
• 4 cups mashed sweet potatoes

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 10 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, vegetable broth, and thyme. Bring to a simmer, then reduce the heat and let it cook for 30-40 minutes, or until the lentils are tender and the liquid has been absorbed.
5. Season the lentil mixture with salt and pepper to taste.
6. Spread the lentil mixture in the bottom of a baking dish. Top with the mashed sweet potatoes.
7. Bake for 20-25 minutes, or until the filling is bubbly and the sweet potato topping is lightly golden.

3. Creamy Tomato Pasta with White Beans and Spinach

A simple and satisfying pasta dish that’s packed with protein and flavor. The white beans add a creamy texture and a healthy dose of plant-based protein.

Ingredients:

• 8 ounces whole-wheat pasta
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 4 cups fresh spinach
• 1/2 cup heavy cream or full-fat coconut milk
• Salt and freshly ground black pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet or pot over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the crushed tomatoes and cannellini beans. Bring to a simmer and let it cook for 10 minutes.
5. Stir in the spinach and cook until wilted.
6. Stir in the heavy cream or coconut milk and season with salt and pepper to taste.
7. Add the cooked pasta to the sauce and toss to combine.
8. Serve the pasta warm with a sprinkle of Parmesan cheese, if desired.

4. One-Pan Lemon Herb Salmon and Veggies

A simple and elegant one-pan meal that’s perfect for a weeknight dinner. The salmon is cooked with a variety of colorful vegetables and a lemon-herb dressing.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 lb asparagus, trimmed
• 1 pint cherry tomatoes
• 1 lemon, thinly sliced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp dried basil
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the asparagus and cherry tomatoes with 1 tablespoon of olive oil, oregano, and basil. Season with salt and pepper.
3. Place the salmon fillets on the baking sheet with the vegetables. Drizzle the remaining olive oil over the salmon and season with salt and pepper. Top each fillet with a few lemon slices.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
5. Serve immediately.

5. Chickpea and Vegetable Curry

A flavorful and aromatic curry that’s packed with plant-based protein and vegetables. This is a great one-pot meal that’s perfect for a cozy night in.

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 (14-ounce) can full-fat coconut milk
• 4 cups mixed vegetables (such as cauliflower florets, peas, and spinach)
• Salt and freshly ground black pepper to taste
• Cooked rice or naan for serving

Instructions:

1. Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and ginger and cook for another minute until fragrant.
3. Stir in the curry powder and turmeric and cook for another minute.
4. Add the chickpeas and coconut milk. Bring to a simmer and let it cook for 10 minutes.
5. Stir in the mixed vegetables and cook for another 5-10 minutes, or until the vegetables are tender.
6. Season with salt and pepper to taste.
7. Serve the curry warm with cooked rice or naan.

6. Stuffed Bell Peppers with Quinoa and Black Beans

A colorful and nutritious meal, these stuffed bell peppers are filled with a mixture of quinoa, black beans, and spices. They are a great vegetarian main course that’s both satisfying and flavorful.

Ingredients:

• 4 large bell peppers, any color
• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup corn, fresh or frozen
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and freshly ground black pepper to taste
• 1/2 cup shredded cheddar or Monterey Jack cheese

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.
3. In a medium bowl, combine the cooked quinoa, black beans, corn, red onion, cilantro, cumin, and chili powder. Season with salt and pepper.
4. Fill each bell pepper half with the quinoa and black bean mixture.
5. Place the stuffed peppers in a baking dish and top with shredded cheese.
6. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.
7. Serve immediately.

7. Shrimp Scampi with Zucchini Noodles

A low-carb and high-protein version of the classic shrimp scampi. Zucchini noodles are a great substitute for pasta, and the shrimp provides a good source of lean protein.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 1/4 cup dry white wine or vegetable broth
• 2 tbsp lemon juice
• 2 tbsp chopped fresh parsley
• Red pepper flakes to taste (optional)
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and red pepper flakes (if using) and cook for 30 seconds until fragrant.
2. Add the shrimp to the skillet and cook for 2-3 minutes per side, or until pink and cooked through.
3. Add the white wine or vegetable broth and lemon juice to the skillet. Bring to a simmer and let it cook for 2-3 minutes, or until the sauce has reduced slightly.
4. Add the zucchini noodles to the skillet and toss to combine with the shrimp and sauce. Cook for 2-3 minutes, or until the zucchini noodles are tender.
5. Stir in the fresh parsley and season with salt and pepper to taste.
6. Serve immediately.

8. Black Bean Enchiladas

A hearty and flavorful vegetarian enchilada recipe that’s packed with plant-based protein from black beans.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn, fresh or frozen
• 1 (10-ounce) can enchilada sauce
• 8 corn tortillas
• 1 cup shredded cheddar or Monterey Jack cheese
• Toppings: sour cream or Greek yogurt, chopped cilantro, sliced avocado

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the black beans and corn. Cook for 5 minutes, or until heated through.
5. Warm the tortillas in the microwave or a dry skillet to make them more pliable.
6. Spoon a portion of the black bean mixture down the center of each tortilla. Roll up the tortillas and place them seam-side down in a baking dish.
7. Pour the enchilada sauce over the tortillas and top with shredded cheese.
8. Bake for 20-25 minutes, or until the sauce is bubbly and the cheese is melted.
9. Serve the enchiladas warm with your favorite toppings.

9. Sheet Pan Lemon Herb Chicken and Veggies

A simple and delicious one-pan meal that’s perfect for a weeknight dinner. The chicken is cooked with a variety of colorful vegetables and a lemon-herb dressing.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 lb broccoli florets
• 1 pint cherry tomatoes
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken, broccoli, cherry tomatoes, and red onion with the olive oil, lemon juice, oregano, and thyme. Season with salt and pepper.
3. Arrange the chicken and vegetables in a single layer on the baking sheet.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Serve immediately.

10. Mushroom and Spinach Risotto

A creamy and comforting risotto that’s packed with flavor from sautéed mushrooms and fresh spinach. This vegetarian dish is a great way to enjoy a restaurant-quality meal at home.

Ingredients:

• 6 cups vegetable broth
• 2 tbsp olive oil
• 1 onion, chopped
• 8 ounces cremini mushrooms, sliced
• 2 cloves garlic, minced
• 1 1/2 cups Arborio rice
• 1/2 cup dry white wine
• 4 cups fresh spinach
• 1/2 cup grated Parmesan cheese
• Salt and freshly ground black pepper to taste

Instructions:

1. In a medium saucepan, bring the vegetable broth to a simmer. Keep it warm over low heat.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the mushrooms and cook until they have released their liquid and started to brown.
4. Stir in the garlic and cook for another minute until fragrant.
5. Add the Arborio rice and cook for 1-2 minutes, stirring constantly, until the edges of the rice are translucent.
6. Pour in the white wine and cook until it has been completely absorbed by the rice.
7. Add a ladle of the warm vegetable broth to the rice and stir until it has been absorbed. Continue adding the broth one ladle at a time, stirring frequently, until the rice is creamy and al dente. This will take about 20-25 minutes.
8. Stir in the spinach and cook until it has wilted.
9. Remove the risotto from the heat and stir in the Parmesan cheese. Season with salt and pepper to taste.
10. Serve immediately.

11. Baked Cod with Roasted Red Pepper Sauce

A light and flavorful fish dish that’s perfect for a healthy dinner. The roasted red pepper sauce is vibrant and delicious, and it pairs perfectly with the flaky baked cod.

Ingredients:

• 4 (6-ounce) cod fillets
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste
• 1 (12-ounce) jar roasted red peppers, drained
• 1/4 cup almonds
• 1 clove garlic
• 1 tbsp lemon juice
• 2 tbsp olive oil

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the cod fillets on a baking sheet and drizzle with 1 tablespoon of olive oil. Season with salt and pepper.
3. Bake for 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.
4. While the cod is baking, prepare the roasted red pepper sauce. In a blender or food processor, combine the roasted red peppers, almonds, garlic, lemon juice, and 2 tablespoons of olive oil. Blend until smooth and creamy.
5. Serve the baked cod with the roasted red pepper sauce.

12. Sweet Potato and Kale Quesadillas

A nutritious and satisfying quesadilla filled with a flavorful mixture of sweet potatoes, kale, and black beans. This is a great vegetarian dinner option that’s both easy to make and delicious.

Ingredients:

• 1 large sweet potato, peeled and diced
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups chopped kale
• 1 (15-ounce) can black beans, rinsed and drained
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and freshly ground black pepper to taste
• 8 large whole-wheat tortillas
• 1 cup shredded Monterey Jack cheese

Instructions:

1. Preheat the oven to 400°F (200°C). On a baking sheet, toss the diced sweet potato with a little olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender.
2. While the sweet potato is roasting, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Add the kale and cook until it has wilted.
5. In a medium bowl, combine the roasted sweet potato, cooked kale, black beans, cumin, and chili powder. Season with salt and pepper.
6. Lay a tortilla flat and sprinkle a little cheese over one half. Top with a portion of the sweet potato and kale mixture, then sprinkle with a little more cheese.
7. Fold the other half of the tortilla over the filling and press down gently.
8. Cook the quesadillas in a large, dry skillet over medium heat for 2-3 minutes per side, or until the tortilla is golden brown and the cheese is melted.
9. Repeat with the remaining tortillas and filling.
10. Cut the quesadillas into wedges and serve immediately.

13. Chicken and White Bean Chili

A hearty and flavorful chili made with chicken and white beans. This is a great high-protein dinner option that’s perfect for a cold evening.

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (4-ounce) can diced green chiles
• 4 cups chicken broth
• 1 tsp cumin
• 1/2 tsp oregano
• Salt and freshly ground black pepper to taste
• Toppings: shredded cheese, sour cream or Greek yogurt, chopped cilantro

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken and cook until browned on all sides.
2. Add the onion and cook until softened, about 5 minutes.
3. Stir in the garlic and cook for another minute until fragrant.
4. Add the cannellini beans, green chiles, chicken broth, cumin, and oregano. Bring to a simmer, then reduce the heat and let it cook for 20-25 minutes, or until the chicken is cooked through and the chili has thickened.
5. Season with salt and pepper to taste.
6. Serve the chili warm with your favorite toppings.

14. Pasta with Lentil Bolognese

A vegetarian version of the classic Bolognese sauce, this recipe uses lentils instead of meat for a hearty and protein-packed meal.

Ingredients:

• 8 ounces whole-wheat pasta
• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, finely chopped
• 2 celery stalks, finely chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 1 (28-ounce) can crushed tomatoes
• 1 cup vegetable broth
• 1 tsp dried oregano
• Salt and freshly ground black pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 10 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, crushed tomatoes, vegetable broth, and oregano. Bring to a simmer, then reduce the heat and let it cook for 40-50 minutes, or until the lentils are tender and the sauce has thickened.
5. Season the lentil Bolognese with salt and pepper to taste.
6. Serve the sauce over the cooked pasta, with a sprinkle of Parmesan cheese, if desired.

15. Teriyaki Glazed Salmon with Bok Choy

A quick and easy Asian-inspired salmon dish that’s perfect for a weeknight dinner. The salmon is glazed with a sweet and savory teriyaki sauce and served with steamed bok choy.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1/4 cup soy sauce
• 2 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 1 clove garlic, minced
• 4 heads baby bok choy, halved lengthwise
• 1 tbsp sesame oil
• Cooked rice for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey or maple syrup, rice vinegar, ginger, and garlic to create the teriyaki glaze.
2. Place the salmon fillets in a shallow dish and pour half of the glaze over them. Let the salmon marinate for at least 15 minutes.
3. Preheat the oven to 400°F (200°C).
4. Place the marinated salmon fillets on a baking sheet and bake for 12-15 minutes, or until cooked through.
5. While the salmon is baking, steam or stir-fry the bok choy until tender. Drizzle with sesame oil.
6. Serve the teriyaki glazed salmon with the steamed bok choy and cooked rice. Drizzle with the remaining teriyaki glaze before serving.

16. Chicken and Broccoli Stir-fry

A classic stir-fry that’s quick, easy, and packed with protein. This is a great weeknight dinner option that can be customized with your favorite vegetables.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tbsp soy sauce
• 1 tbsp cornstarch
• 1 tbsp olive oil
• 4 cups broccoli florets
• 1/4 cup chicken broth
• 2 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 tsp sesame oil
• Cooked rice for serving

Instructions:

1. In a medium bowl, toss the chicken pieces with 1 tablespoon of soy sauce and the cornstarch.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
3. Add the broccoli florets and chicken broth to the skillet. Cover and cook for 5-7 minutes, or until the broccoli is tender-crisp.
4. In a small bowl, whisk together 2 tablespoons of soy sauce, the honey or maple syrup, and the sesame oil to create the stir-fry sauce.
5. Return the chicken to the skillet with the broccoli. Pour the stir-fry sauce over the chicken and broccoli and toss to combine.
6. Serve the chicken and broccoli stir-fry over cooked rice.

17. Blackened Fish Tacos with Avocado Crema

A flavorful and healthy taco recipe that’s perfect for a fun and easy dinner. The blackened fish is spicy and delicious, and the avocado crema adds a cool and creamy element.

Ingredients:

• 1 lb white fish fillets (such as cod or tilapia)
• 1 tbsp olive oil
• 1 tbsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp cumin
• Salt and freshly ground black pepper to taste
• 8 corn tortillas
• 1 ripe avocado
• 1/4 cup Greek yogurt or sour cream
• 1 tbsp lime juice
• Toppings: shredded cabbage, chopped cilantro, sliced radishes

Instructions:

1. In a small bowl, combine the chili powder, smoked paprika, and cumin. Rub the spice mixture all over the fish fillets. Season with salt and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Add the fish fillets and cook for 3-4 minutes per side, or until cooked through and blackened.
3. While the fish is cooking, prepare the avocado crema. In a blender or food processor, combine the avocado, Greek yogurt or sour cream, and lime juice. Blend until smooth and creamy.
4. Warm the tortillas in a dry skillet or in the microwave.
5. Flake the cooked fish with a fork and divide it among the tortillas.
6. Top the fish tacos with the avocado crema and your favorite toppings.

18. Eggplant Parmesan

A classic Italian-American dish that’s both comforting and delicious. The eggplant is breaded and fried, then layered with marinara sauce and mozzarella cheese and baked until bubbly and golden.

Ingredients:

• 1 large eggplant, sliced into 1/2-inch rounds
• Salt
• 1 cup all-purpose flour
• 2 large eggs, beaten
• 2 cups breadcrumbs
• 1/2 cup grated Parmesan cheese
• Vegetable oil for frying
• 4 cups marinara sauce
• 1 lb fresh mozzarella, sliced
• Fresh basil for garnish

Instructions:

1. Place the eggplant slices on a wire rack and sprinkle with salt. Let them sit for 30 minutes to draw out any excess moisture.
2. Preheat the oven to 375°F (190°C).
3. Set up a breading station with three shallow dishes. Place the flour in the first dish, the beaten eggs in the second, and the breadcrumbs and Parmesan cheese in the third.
4. Pat the eggplant slices dry with a paper towel. Dredge each slice in the flour, then dip it in the egg, and finally coat it with the breadcrumb mixture.
5. Heat about an inch of vegetable oil in a large skillet over medium-high heat. Fry the eggplant slices in batches for 2-3 minutes per side, or until golden brown and crispy. Drain on a wire rack.
6. Spread a layer of marinara sauce in the bottom of a baking dish. Arrange a layer of fried eggplant slices on top. Top with a layer of marinara sauce and a layer of mozzarella cheese.
7. Repeat the layers until all of the ingredients are used up, ending with a layer of mozzarella cheese on top.
8. Bake for 20-25 minutes, or until the sauce is bubbly and the cheese is melted and golden.
9. Garnish with fresh basil before serving.
   _# 18 High-Protein Flexitarian Snack Recipes

Keep your energy levels up between meals with these 18 high-protein flexitarian snack recipes. These snacks are designed to be both nutritious and delicious, helping you stay satisfied and avoid unhealthy cravings.

1. Roasted Chickpeas

A crunchy and savory snack that’s a great alternative to chips. Roasted chickpeas are packed with protein and fiber, and you can customize the seasonings to your liking.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel.
3. In a medium bowl, toss the chickpeas with the olive oil, smoked paprika, and garlic powder. Season with salt and pepper.
4. Spread the chickpeas in a single layer on a baking sheet.
5. Roast for 20-25 minutes, or until crispy and golden brown.
6. Let them cool before serving. Store in an airtight container for up to 3 days.

2. Hard-Boiled Eggs

A simple and classic high-protein snack. Hard-boiled eggs are portable, easy to prepare, and a great source of high-quality protein.

Ingredients:

• 6 large eggs

Instructions:

1. Place the eggs in a single layer in a saucepan and cover with cold water.
2. Bring the water to a boil over high heat.
3. Once the water is boiling, turn off the heat, cover the saucepan, and let the eggs sit for 10-12 minutes.
4. Drain the hot water and fill the saucepan with cold water and ice to cool the eggs.
5. Peel the eggs and store them in the refrigerator for up to a week.

3. Greek Yogurt with Berries and Nuts

A simple and satisfying snack that combines protein-rich Greek yogurt with the sweetness of berries and the crunch of nuts.

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup mixed berries (fresh or frozen)
• 1 tbsp chopped almonds or walnuts
• Honey or maple syrup to taste (optional)

Instructions:

1. In a small bowl, top the Greek yogurt with the berries and nuts.
2. Drizzle with honey or maple syrup, if desired.
3. Serve immediately.

4. Cottage Cheese with Fruit

Cottage cheese is an excellent source of protein, and it pairs perfectly with fresh fruit for a simple and satisfying snack.

Ingredients:

• 1/2 cup cottage cheese
• 1/2 cup your favorite fruit (such as pineapple, peaches, or berries)
• 1 tbsp chopped nuts or seeds (optional)

Instructions:

1. In a small bowl, top the cottage cheese with the fruit.
2. Sprinkle with nuts or seeds, if desired.
3. Serve immediately.

5. Edamame

Edamame are young soybeans that are packed with plant-based protein and fiber. They are a simple and delicious snack that can be enjoyed steamed and lightly salted.

Ingredients:

• 1 cup frozen edamame in pods
• Salt to taste

Instructions:

1. Bring a small pot of water to a boil.
2. Add the frozen edamame and cook for 3-5 minutes, or until tender.
3. Drain the edamame and sprinkle with salt.
4. Serve warm.

6. Apple Slices with Peanut Butter

A classic and satisfying snack that combines the sweetness of an apple with the protein and healthy fats of peanut butter.

Ingredients:

• 1 apple, sliced
• 2 tbsp peanut butter

Instructions:

1. Serve the apple slices with the peanut butter for dipping.

7. No-Bake Energy Bites

These no-bake energy bites are a perfect grab-and-go snack that’s packed with protein, fiber, and healthy fats. They are easy to make and can be customized with your favorite ingredients.

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/3 cup honey or maple syrup
• 1/4 cup ground flaxseed
• 1/4 cup mini chocolate chips
• 1 tsp vanilla extract

Instructions:

1. In a medium bowl, combine all ingredients and stir until well combined.
2. Roll the mixture into small balls, about 1 inch in diameter.
3. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
4. Store the energy bites in an airtight container in the refrigerator for up to a week.

8. Hummus with Veggie Sticks

Hummus is a delicious and protein-rich dip made from chickpeas. It pairs perfectly with fresh vegetable sticks for a healthy and satisfying snack.

Ingredients:

• 1/4 cup hummus
• 1 cup assorted vegetable sticks (such as carrots, cucumbers, and bell peppers)

Instructions:

1. Serve the hummus with the vegetable sticks for dipping.

9. Trail Mix

A classic and customizable snack that’s perfect for on-the-go. Combine your favorite nuts, seeds, and dried fruits for a protein-packed and energizing snack.

Ingredients:

• 1/4 cup almonds
• 1/4 cup walnuts
• 2 tbsp pumpkin seeds
• 2 tbsp dried cranberries or raisins
• 1 tbsp dark chocolate chips (optional)

Instructions:

1. In a small bag or container, combine all ingredients and shake to mix.

10. Tuna Salad with Crackers

A simple and satisfying snack that’s packed with protein. This version uses Greek yogurt instead of mayonnaise for a healthier twist.

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• 2 tbsp Greek yogurt
• 1 tbsp chopped celery
• 1 tbsp chopped red onion
• Salt and freshly ground black pepper to taste
• Whole-wheat crackers for serving

Instructions:

1. In a small bowl, combine the tuna, Greek yogurt, celery, and red onion. Stir to combine.
2. Season with salt and pepper to taste.
3. Serve the tuna salad with crackers.

11. Protein Smoothie

A quick and easy way to get a dose of protein on the go. This smoothie is made with protein powder, fruit, and your choice of milk.

Ingredients:

• 1 scoop protein powder (vanilla or chocolate)
• 1/2 cup frozen berries
• 1/2 banana
• 1 cup unsweetened almond milk or milk of your choice

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

12. Rice Cakes with Avocado and Everything Bagel Seasoning

A simple and satisfying snack that combines the crunch of rice cakes with the creaminess of avocado and the savory flavor of everything bagel seasoning.

Ingredients:

• 2 brown rice cakes
• 1/2 ripe avocado
• 1 tsp everything bagel seasoning

Instructions:

1. Mash the avocado onto the rice cakes.
2. Sprinkle with everything bagel seasoning.
3. Serve immediately.

13. Jerky (Beef, Turkey, or Salmon)

Jerky is a great portable and high-protein snack. Look for brands with minimal added sugar and sodium.

Ingredients:

• 1-2 ounces of your favorite jerky

Instructions:

1. Enjoy as a quick and easy snack on the go.

14. Cheese Stick

A simple and classic snack that’s a good source of protein and calcium. String cheese is a fun and portable option.

Ingredients:

• 1 cheese stick

Instructions:

1. Enjoy as a quick and easy snack.

15. Greek Yogurt Bark

A fun and refreshing frozen treat that’s packed with protein. You can customize the toppings with your favorite fruits and nuts.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup mixed berries
• 2 tbsp chopped nuts
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. Line a baking sheet with parchment paper.
2. In a small bowl, stir together the Greek yogurt and honey or maple syrup, if using.
3. Spread the yogurt mixture evenly over the parchment paper.
4. Top with the berries and nuts.
5. Freeze for at least 2 hours, or until firm.
6. Break the yogurt bark into pieces and serve immediately before serving.
   _# 18 High-Protein Flexitarian Snack Recipes

Keep your energy levels up between meals with these 18 high-protein flexitarian snack recipes. These snacks are designed to be both nutritious and delicious, helping you stay satisfied and avoid unhealthy cravings.

1. Roasted Chickpeas

A crunchy and savory snack that’s a great alternative to chips. Roasted chickpeas are packed with protein and fiber, and you can customize the seasonings to your liking.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel.
3. In a medium bowl, toss the chickpeas with the olive oil, smoked paprika, and garlic powder. Season with salt and pepper.
4. Spread the chickpeas in a single layer on a baking sheet.
5. Roast for 20-25 minutes, or until crispy and golden brown.
6. Let them cool before serving. Store in an airtight container for up to 3 days.

2. Hard-Boiled Eggs

A simple and classic high-protein snack. Hard-boiled eggs are portable, easy to prepare, and a great source of high-quality protein.

Ingredients:

• 6 large eggs

Instructions:

1. Place the eggs in a single layer in a saucepan and cover with cold water.
2. Bring the water to a boil over high heat.
3. Once the water is boiling, turn off the heat, cover the saucepan, and let the eggs sit for 10-12 minutes.
4. Drain the hot water and fill the saucepan with cold water and ice to cool the eggs.
5. Peel the eggs and store them in the refrigerator for up to a week.

3. Greek Yogurt with Berries and Nuts

A simple and satisfying snack that combines protein-rich Greek yogurt with the sweetness of berries and the crunch of nuts.

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup mixed berries (fresh or frozen)
• 1 tbsp chopped almonds or walnuts
• Honey or maple syrup to taste (optional)

Instructions:

1. In a small bowl, top the Greek yogurt with the berries and nuts.
2. Drizzle with honey or maple syrup, if desired.
3. Serve immediately.

16. Savory Yogurt Bowl

A refreshing and savory twist on the classic yogurt bowl. This snack is packed with protein and flavor, and it’s a great way to use up any leftover herbs or vegetables.

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 1 tbsp chopped fresh dill or mint
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste

Instructions:

1. In a small bowl, combine the Greek yogurt, cucumber, and fresh herbs.
2. Drizzle with olive oil and season with salt and pepper.
3. Stir to combine and serve immediately.

17. Mini Frittatas

These mini frittatas are a perfect make-ahead snack that’s packed with protein. They are easy to customize with your favorite vegetables and cheeses.

Ingredients:

• 6 large eggs
• 1/4 cup milk
• 1/2 cup chopped vegetables (such as spinach, bell peppers, and onions)
• 1/4 cup shredded cheese (such as cheddar or feta)
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Grease a muffin tin with oil or cooking spray.
3. In a medium bowl, whisk together the eggs and milk. Stir in the chopped vegetables and cheese. Season with salt and pepper.
4. Pour the egg mixture into the prepared muffin tin, filling each cup about two-thirds full.
5. Bake for 15-20 minutes, or until the frittatas are set and lightly golden.
6. Let them cool for a few minutes before removing them from the muffin tin. Store in an airtight container in the refrigerator for up to 4 days.

18. Roasted Edamame

A crunchy and addictive snack that’s a great alternative to roasted chickpeas. Roasted edamame is packed with plant-based protein and fiber.

Ingredients:

• 1 cup frozen shelled edamame, thawed
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Pat the edamame dry with a paper towel.
3. In a medium bowl, toss the edamame with the olive oil, salt, and pepper.
4. Spread the edamame in a single layer on a baking sheet.
5. Roast for 15-20 minutes, or until crispy and golden brown.
6. Let them cool before serving. Store in an airtight container for up to 3 days.