What Should I Eat Today? Try These 20 High-Protein Recipes

Eating enough protein each day supports energy, muscle health, weight management, and satiety. If you’re wondering “What should I eat today?” — this curated list of 20 high-protein recipes will give you diverse, delicious options for breakfast, lunch, dinner and snacks. Each recipe includes ingredients and step-by-step instructions so you can cook confidently. Whether you’re vegan, vegetarian, pescatarian, or omnivore, you’ll find protein-rich meals that are easy to prepare and taste great.

Why high-protein meals matter

High-protein meals help control appetite, preserve lean mass during weight loss, and provide essential amino acids for recovery and daily function. Aim for a mix of animal and plant proteins for variety, nutrients, and sustainability. Below are 20 protein-forward recipes — simple, nutritious, and adaptable.

20 High-Protein Recipes

1. Greek Yogurt Parfait with Berries & Granola

Approx. protein: 20–25 g per serving | Serves: 1

Ingredients
– 1 cup plain Greek yogurt (2% or nonfat)
– 1/2 cup mixed berries (fresh or frozen)
– 1/4 cup high-protein granola or toasted oats
– 1 tbsp chia seeds or hemp hearts
– 1 tsp honey or maple syrup (optional)

Instructions
1. Spoon Greek yogurt into a bowl or jar.
2. Layer berries on top of the yogurt.
3. Sprinkle granola and chia seeds/hemp hearts.
4. Drizzle honey or maple syrup if desired and serve immediately.

2. Spinach, Feta & Egg White Omelet

Approx. protein: 25–30 g per serving | Serves: 1

Ingredients
– 4 egg whites + 1 whole egg
– 1 cup fresh spinach, chopped
– 2 tbsp crumbled feta cheese
– 1 tsp olive oil or cooking spray
– Salt and pepper, to taste

Instructions
1. Whisk egg whites and whole egg with salt and pepper.
2. Heat oil in a nonstick skillet over medium heat.
3. Add spinach and sauté until wilted.
4. Pour eggs into the skillet and cook until set on bottom.
5. Sprinkle feta, fold omelet, and cook another minute. Serve hot.

3. Smoked Salmon Avocado Toast with Cottage Cheese

Approx. protein: 25–30 g per serving | Serves: 1

Ingredients
– 2 slices whole-grain bread, toasted
– 3 oz smoked salmon
– 1/2 ripe avocado, mashed
– 1/2 cup low-fat cottage cheese
– 1 tsp lemon juice, dill, salt and pepper to taste

Instructions
1. Mash avocado with lemon juice, salt, and pepper.
2. Spread avocado on toasted bread.
3. Top with smoked salmon and a spoonful of cottage cheese.
4. Garnish with dill and serve.

4. Quinoa & Black Bean Power Bowl (Vegan)

Approx. protein: 18–22 g per serving | Serves: 2

Ingredients
– 1 cup cooked quinoa
– 1 cup cooked black beans, rinsed
– 1 cup roasted sweet potato cubes
– 1 cup baby spinach or mixed greens
– 2 tbsp salsa or lime vinaigrette

Instructions
1. Divide cooked quinoa between two bowls.
2. Top each with black beans, roasted sweet potatoes, and greens.
3. Drizzle with salsa or vinaigrette and toss gently.
4. Serve warm or chilled.

5. Grilled Chicken & Quinoa Salad

Approx. protein: 35–40 g per serving | Serves: 2

Ingredients
– 12 oz chicken breast (about 2 small breasts)
– 1 cup cooked quinoa
– 1 cup cherry tomatoes, halved
– 1/2 cucumber, diced
– 2 cups mixed greens
– 2 tbsp olive oil + lemon juice, salt and pepper

Instructions
1. Season chicken with salt and pepper and grill until internal temperature reaches 165°F (about 6–7 minutes per side).
2. Rest and slice chicken thinly.
3. Combine quinoa, tomatoes, cucumber, and greens in a bowl.
4. Top with sliced chicken and dress with olive oil and lemon juice.

6. Turkey & Veggie Lettuce Wraps

Approx. protein: 25–30 g per serving | Serves: 2

Ingredients
– 12 oz lean ground turkey
– 1 small carrot, shredded
– 1/2 bell pepper, diced
– 2 tbsp low-sodium soy sauce or tamari
– 8–10 large butter lettuce leaves
– 1 tsp sesame oil (optional)

Instructions
1. Cook ground turkey in a skillet over medium heat until browned.
2. Add carrot, bell pepper, soy sauce, and sesame oil; sauté for 3–4 minutes.
3. Spoon turkey mixture into lettuce leaves.
4. Wrap and enjoy immediately.

7. Lentil & Sweet Potato Curry (Vegan)

Approx. protein: 18–24 g per serving | Serves: 4

Ingredients
– 1 cup dried brown or green lentils, rinsed
– 1 medium sweet potato, peeled and cubed
– 1 can (14 oz) diced tomatoes
– 1 onion, chopped
– 2 cups vegetable broth
– 1 tbsp curry powder, 1 tsp cumin, salt to taste

Instructions
1. Sauté onion in a pot with a little oil until translucent.
2. Add curry powder and cumin, stirring for 1 minute.
3. Add lentils, sweet potato, tomatoes, and broth.
4. Simmer 20–25 minutes until lentils and sweet potato are tender. Serve with rice or naan.

8. Seared Tuna Steak with Edamame Salad

Approx. protein: 40–45 g per serving | Serves: 2

Ingredients
– 2 tuna steaks (4–6 oz each)
– 1 cup shelled edamame (cooked)
– 1/2 cup cherry tomatoes, halved
– 2 tbsp soy sauce, 1 tbsp rice vinegar
– 1 tsp sesame oil, salt and pepper

Instructions
1. Season tuna with salt and pepper and sear in a hot skillet 1–2 minutes per side for rare/medium-rare.
2. Toss edamame and cherry tomatoes with soy sauce, rice vinegar, and sesame oil.
3. Slice tuna and serve atop the edamame salad.

9. Cottage Cheese Protein Pancakes

Approx. protein: 25–30 g per serving | Serves: 2

Ingredients
– 1 cup cottage cheese
– 2 eggs
– 1/2 cup oats (blended into flour or use oat flour)
– 1 tsp baking powder, pinch of salt
– 1 tsp vanilla extract (optional)

Instructions
1. Blend cottage cheese, eggs, oats, baking powder, and vanilla into a smooth batter.
2. Heat a nonstick skillet and add batter by 1/4-cup scoops.
3. Cook 2–3 minutes per side until golden and set.
4. Serve with fresh fruit or a light drizzle of maple syrup.

10. Beef Stir-Fry with Broccoli & Brown Rice

Approx. protein: 35–45 g per serving | Serves: 2–3

Ingredients
– 12 oz lean flank steak, thinly sliced
– 3 cups broccoli florets
– 1/2 onion, sliced
– 2 cloves garlic, minced
– 3 tbsp low-sodium soy sauce, 1 tbsp oyster sauce (optional)
– 2 cups cooked brown rice

Instructions
1. Stir-fry sliced beef in a hot wok until browned, remove and set aside.
2. Stir-fry garlic, onion, and broccoli until crisp-tender.
3. Return beef to the wok, add soy sauce and oyster sauce; toss to combine.
4. Serve over brown rice.

11. Shrimp & Chickpea Mediterranean Bowl

Approx. protein: 30–35 g per serving | Serves: 2

Ingredients
– 12 oz shrimp, peeled and deveined
– 1 cup canned chickpeas, rinsed
– 1/2 cup cucumber, diced
– 1/2 cup cherry tomatoes, halved
– 2 tbsp olive oil, 1 tbsp lemon juice, herbs (oregano, parsley)

Instructions
1. Sauté shrimp in olive oil until pink and cooked through, about 2–3 minutes per side.
2. Toss chickpeas, cucumber, tomatoes, lemon juice, and herbs.
3. Top salad with shrimp and serve.

12. Tofu Scramble Breakfast Burrito (Vegan)

Approx. protein: 20–25 g per serving | Serves: 2

Ingredients
– 12 oz firm tofu, crumbled
– 1/2 onion, diced
– 1/2 cup bell pepper, diced
– 1 tsp turmeric, 1 tsp nutritional yeast (optional)
– 2 whole-grain tortillas, spinach or salsa for filling

Instructions
1. Sauté onion and pepper until soft.
2. Add crumbled tofu, turmeric, and nutritional yeast; cook until lightly browned.
3. Warm tortillas, fill with tofu scramble and spinach or salsa, then roll into burritos.

13. Baked Salmon with Lentils & Greens

Approx. protein: 40–45 g per serving | Serves: 2

Ingredients
– 12 oz salmon fillets
– 1 cup cooked lentils
– 2 cups mixed greens (kale, arugula)
– 1 tbsp olive oil, lemon zest, salt and pepper

Instructions
1. Season salmon with salt, pepper, and lemon zest; bake at 400°F (200°C) for 12–15 minutes.
2. Warm cooked lentils with a drizzle of olive oil and season to taste.
3. Serve salmon over lentils with a side of mixed greens.

14. Chicken & White Bean Soup

Approx. protein: 35–40 g per serving | Serves: 4

Ingredients
– 2 cups cooked shredded chicken
– 1 can (15 oz) cannellini beans, rinsed
– 4 cups low-sodium chicken broth
– 2 carrots, diced; 2 celery stalks, diced; 1 onion
– 1 tsp thyme, salt and pepper

Instructions
1. Sauté onion, carrots, and celery until softened.
2. Add chicken broth, beans, shredded chicken, and thyme.
3. Simmer 15–20 minutes, season to taste, and serve hot.

15. Peanut Butter Banana Protein Smoothie

Approx. protein: 25–30 g per serving | Serves: 1

Ingredients
– 1 banana
– 1 scoop whey or plant protein powder
– 1 tbsp peanut butter
– 1 cup unsweetened almond milk or milk of choice
– 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.

16. Greek-Style Chicken Souvlaki with Tzatziki

Approx. protein: 35–40 g per serving | Serves: 2–3

Ingredients
– 12 oz chicken breast, cut into cubes
– 2 tbsp olive oil, 1 tbsp lemon juice
– 1 tsp oregano, salt and pepper
– 1 cup plain Greek yogurt, 1/2 cucumber grated for tzatziki

Instructions
1. Marinate chicken cubes with olive oil, lemon juice, oregano, salt, and pepper for 30 minutes.
2. Thread onto skewers and grill until cooked through, about 10–12 minutes.
3. Mix Greek yogurt, grated cucumber, garlic, and lemon juice for tzatziki.
4. Serve souvlaki with tzatziki and salad.

17. Black Bean & Quinoa Stuffed Peppers (Vegetarian)

Approx. protein: 18–22 g per serving | Serves: 4

Ingredients
– 4 bell peppers, tops cut off and seeded
– 1 cup cooked quinoa
– 1 cup black beans, rinsed
– 1/2 cup corn, 1/2 cup salsa
– 1/2 cup shredded cheese or vegan alternative (optional)

Instructions
1. Preheat oven to 375°F (190°C). Mix quinoa, black beans, corn, and salsa.
2. Stuff each pepper with the quinoa-black bean mixture.
3. Top with cheese if using and bake 25–30 minutes until peppers are tender.

18. Turkey Meatballs with Zucchini Noodles

Approx. protein: 30–35 g per serving | Serves: 3–4

Ingredients
– 1 lb lean ground turkey
– 1/4 cup breadcrumbs or almond flour
– 1 egg, 1/4 cup grated Parmesan (optional)
– 3 zucchini, spiralized into noodles
– 2 cups marinara sauce

Instructions
1. Mix turkey, breadcrumbs, egg, Parmesan, salt, and pepper; form into meatballs.
2. Bake meatballs at 400°F (200°C) for 15–20 minutes until cooked through.
3. Warm marinara sauce and add baked meatballs.
4. Serve over zucchini noodles, briefly sautéed until just tender.

19. Tempeh BBQ Sandwich with Slaw (Vegan)

Approx. protein: 20–25 g per serving | Serves: 2

Ingredients
– 8 oz tempeh, sliced thin
– 1/2 cup BBQ sauce (low sugar)
– 2 whole-grain buns
– 1 cup coleslaw mix, 2 tbsp vegan mayo or yogurt

Instructions
1. Marinate tempeh slices in BBQ sauce for 10–15 minutes.
2. Pan-sear tempeh until caramelized, about 3–4 minutes per side.
3. Toss coleslaw mix with vegan mayo.
4. Assemble tempeh on buns with BBQ sauce and slaw.

20. Cottage Cheese & Berry Overnight Oats

Approx. protein: 25–30 g per serving | Serves: 1–2

Ingredients
– 1/2 cup rolled oats
– 1/2 cup cottage cheese
– 1/2 cup milk or milk alternative
– 1/2 cup berries, 1 tbsp chia seeds, sweetener to taste

Instructions
1. Combine oats, cottage cheese, milk, chia seeds, and sweetener in a jar.
2. Stir in berries, cover, and refrigerate overnight.
3. In the morning, stir and add more milk if needed; serve chilled.

Tips for Getting the Most Protein from Your Meals

• Combine plant proteins (e.g., beans + grains) to get a full amino acid profile.
• Add a small serving of dairy, eggs, fish, poultry, or legumes to breakfast for a protein boost.
• Use Greek yogurt, cottage cheese, or protein powder to increase protein without adding too many extra calories.
• Plan for 20–40 g of protein per main meal depending on your goals and body size.
• Batch-cook grains, beans, and proteins to make weekday meals faster.

Conclusion

Now you know what to eat today: choose one of these 20 high-protein recipes and you’ll have a satisfying, nutrient-rich meal that supports energy, recovery, and fullness. Rotate options across the week to keep meals exciting and balanced — and don’t be afraid to customize ingredients to match your tastes and dietary needs. Start with one recipe, prep some components in advance, and build the habit of choosing protein-packed meals for better health and performance. Happy cooking!