65 Clean Eating High Protein Meals to Satisfy Your Hunger

Planning a menu that keeps you full, fuels your muscles, and skips the processed stuff can feel tricky until you have a solid list in your back pocket. Each meal below packs at least one lean protein source and pairs it with wholesome produce, whole grains, or healthy fats. Whether you crave a warm breakfast, a quick lunch, or a hearty dinner, you’ll find plenty of inspiration here. Grab your shopping list and get ready to cook food that leaves you energized instead of weighed down.

1. Greek Yogurt Parfait with Berries & Hemp Seeds

Unsweetened Greek yogurt delivers roughly 17 g of protein per cup, making it a smart foundation for a speedy breakfast. Fold in fresh berries for antioxidants and natural sweetness instead of syrupy mix-ins. Hemp seeds add healthy fats and another boost of protein without altering the creamy texture. Prep two or three jars at once so busy mornings start smoothly.

2. Egg-White Vegetable Frittata

Whisked egg whites bake up light yet satisfying, delivering plenty of protein with minimal fat. A handful of spinach, peppers, and mushrooms brings color and fiber without overpowering the delicate eggs. Bake the frittata in a small oven-safe skillet until the edges lightly brown and the center sets. Leftovers reheat well for a quick lunch the next day.

3. Cottage Cheese Banana Pancakes

Blending cottage cheese with oats and ripe banana creates a batter that’s naturally sweet and rich in casein protein. The pancakes cook up fluffy while still delivering a solid 15 g of protein per serving. Serve them straight from the griddle with fresh fruit instead of sugary toppings. Freeze extras between sheets of parchment for grab-and-go breakfasts.

4. Smoked Salmon Avocado Toast on Sprouted Grain Bread

Sprouted-grain bread offers more nutrients than standard white slices while still toasting beautifully. Spread ripe avocado for creamy texture and heart-healthy fats, then layer on cooked smoked salmon for protein and omega-3s. A squeeze of lemon and fresh dill brightens every bite. Enjoy it for breakfast or a light lunch that keeps you full for hours.

5. Chia & Protein Powder Overnight Oats

Soaking rolled oats in almond milk overnight softens them without cooking, saving time in the morning. A scoop of quality protein powder bumps the protein count to roughly 25 g per jar. Chia seeds thicken the mixture and supply omega-3 fatty acids. Stir once more before eating and add fresh fruit for natural sweetness.

6. Turkey & Spinach Breakfast Muffins

These portable egg muffins combine lean turkey breast with nutrient-dense spinach for a savory start to the day. Baking them in a muffin pan creates perfectly portioned servings that store well in the fridge. Each muffin offers around 10 g of protein, so two make an easy high-protein breakfast. Reheat for 30 seconds in the microwave and you’re out the door.

7. Tofu Scramble with Kale

Firm tofu crumbled into a pan takes on a striking yellow hue with a pinch of turmeric, mimicking scrambled eggs. Sautéed kale adds vitamins A and C along with a pleasant chew. Nutritional yeast lends cheesy flavor while adding a few extra grams of protein. Serve with salsa for a plant-based breakfast that satisfies.

8. Quinoa Breakfast Bowl with Almond Butter

Quinoa supplies all nine essential amino acids, making it a rare complete protein among grains. Cooking it in almond milk gives a creamy, porridge-like texture perfect for breakfast. A spoonful of almond butter brings healthy fats and even more protein. Top with fruit and cinnamon for a naturally sweet, filling meal.

9. Protein-Packed Green Smoothie

A generous scoop of whey or plant-based protein powder turns a simple smoothie into a full meal. Blend spinach, frozen banana, peanut butter, and unsweetened almond milk for a balanced mix of carbs, healthy fats, and roughly 30 g of protein. The frozen fruit chills the drink without ice, keeping flavors bold. Sip it post-workout or as a quick breakfast on hectic days.

10. High-Protein Muesli with Skyr

Skyr, Iceland’s thick cultured dairy, carries about 19 g of protein per cup with minimal sugar. Sprinkle on rolled oats, nuts, and seeds to create a crunchy muesli that adds fiber and healthy fats. Because the oats remain raw, prep takes seconds. Finish with a drizzle of honey if you enjoy a touch of sweetness.

11. Grilled Chicken & Quinoa Power Bowl

Marinate chicken breasts in olive oil, garlic, and lemon before grilling for juicy, flavorful protein. Serve the sliced chicken over fluffy quinoa to get extra amino acids and slow-burning carbs. Add roasted zucchini, bell peppers, and red onion for color and micronutrients. A squeeze of lemon ties the bowl together without heavy dressing.

12. Seared Tuna Niçoise Salad

Fresh tuna sears in minutes and brings roughly 25 g of protein per four-ounce serving. Pair it with classic Niçoise components like tender green beans, fingerling potatoes, and hard-boiled eggs for even more protein. A simple vinaigrette of olive oil, Dijon, and lemon keeps flavors bright. Serve tuna warm or chilled; both versions hold up well for meal prep.

13. Lentil & Sweet Potato Stew

Brown lentils cook relatively quickly and supply 18 g of protein per cooked cup while remaining budget-friendly. Cubes of sweet potato add natural sweetness and complex carbs. Simmer everything with diced tomatoes, garlic, and cumin until the lentils soften and the broth thickens. The stew tastes even better the next day after flavors marry.

14. Turkey Lettuce Wraps with Sriracha Yogurt

Lean ground turkey absorbs garlic, ginger, and soy sauce for a savory filling that’s low in fat yet high in protein. Using lettuce instead of tortillas keeps carbs low while adding crunch. A quick sauce of Greek yogurt and Sriracha cools and heats each bite at the same time. Serve family-style so everyone can build their own wraps.

15. Baked Cod with Lemon & Asparagus

Coding up tender when baked, cod brings 20 g of lean protein per four-ounce serving. Arrange the fillets on a sheet pan with asparagus and thin lemon rounds, then roast until the fish flakes easily. A drizzle of olive oil and a sprinkle of sea salt are all you need for seasoning. Cleanup is simple thanks to the one-pan format.

16. Black Bean & Brown Rice Stuffed Peppers

Canned black beans supply plant protein and fiber for lasting fullness. Mixing them with cooked brown rice, tomatoes, and spices creates a hearty filling that slides neatly into halved bell peppers. A sprinkle of shredded cheese melts in the oven, binding everything together. These peppers freeze well, so make a double batch for easy lunches later.

17. Shrimp & Broccoli Stir-Fry

Shrimp cook in under five minutes and deliver roughly 24 g of protein per four-ounce serving. Broccoli florets soak up the ginger-garlic sauce while retaining their crunch. Using tamari instead of regular soy keeps sodium in check. Serve over cauliflower rice for an even lighter option.

18. Chickpea & Spinach Curry

Chickpeas provide about 15 g of protein per cooked cup along with plenty of fiber. Simmer them in tomatoes, onion, garlic, and mild curry spices until flavors blend. Just before serving, fold in fresh spinach so it wilts but remains vibrant. Enjoy with brown basmati rice for a comforting, plant-based dinner.

19. Turkey Chili with Three Beans

Ground turkey keeps this chili lean while still hearty. Black, kidney, and pinto beans each add texture and an extra shot of plant protein. Simmer the pot low and slow so spices meld and the broth thickens. Portion into containers for effortless lunches throughout the week.

20. Grilled Tempeh Buddha Bowl

Tempeh’s fermented soy base offers a firm bite and about 15 g of protein per three-ounce serving. Marinate in tamari, maple, and smoked paprika, then grill until char marks form. Layer the cubes over greens and roasted veggies for a nutritious, colorful bowl. A lemon-tahini dressing ties every element together.

21. Garlic Herb Roasted Pork Tenderloin

Pork tenderloin is naturally lean, delivering around 22 g of protein per three-ounce cooked serving. Rubbing it with rosemary, thyme, and minced garlic creates a fragrant crust. Roast until the internal temperature hits 145 °F so the meat stays juicy. Pair with roasted Brussels sprouts or a simple salad for balance.

22. Spicy Edamame Noodle Bowl

Edamame brings complete plant protein—about 18 g per cup—to this quick noodle dish. Whole-wheat spaghetti or soba keeps the meal high in fiber and complex carbs. A sauce of chili paste, sesame oil, and lime merrily coats every strand. Garnish with scallions for a burst of freshness.

23. Citrus Rosemary Roast Chicken Breast

Skinless chicken breast remains a classic high-protein staple, clocking in at roughly 26 g per four-ounce serving. Baking it with orange slices infuses subtle sweetness, while rosemary adds earthiness. Rest the meat for five minutes before slicing so juices redistribute. Spoon a bit of the pan sauce over each portion for extra flavor without extra work.

24. Salmon & Farro Grain Salad

Farro’s nutty chew pairs beautifully with tender, flaky salmon rich in omega-3s. Roasting the salmon fillet at 400 °F keeps it moist and provides 22 g of protein per three-ounce serving. Toss everything with a splash of olive oil and lemon juice for brightness. The salad holds up well in the fridge, making it ideal for weekday lunches.

25. Moroccan-Spiced Chicken with Cauliflower Rice

Warm spices like cumin, coriander, and cinnamon give chicken thighs an aromatic kick without added sugar. Swapping standard rice for cauliflower lowers carbs yet keeps the dish satisfying. Cook the grated cauliflower quickly in a skillet with turmeric and garlic for color and flavor. Serve everything hot, allowing the chicken juices to mingle with the “rice.”

26. Beef & Vegetable Kebabs

Top sirloin or flank steak cubes provide about 23 g of protein per three-ounce serving while staying reasonably lean. Thread the beef with bell peppers, onions, and zucchini for a rainbow presentation. A short marinade of olive oil, garlic, and black pepper keeps flavors simple. Finish under the broiler if grilling outdoors isn’t an option.

27. Grilled Halloumi & Tomato Salad

Halloumi cheese holds its shape when grilled, offering about 7 g of protein per ounce along with a satisfying chew. Pair it with juicy cherry tomatoes and crisp cucumbers for contrast. A drizzle of olive oil and a sprinkle of mint brighten the salty cheese. Serve immediately while the halloumi is warm and pleasantly squeaky.

28. Chicken Zoodle Soup

This lighter spin on classic chicken noodle replaces pasta with spiralized zucchini for extra veggies and fewer carbs. Simmer bones or broth with aromatics for depth of flavor, then add cooked chicken breast for lean protein. Drop in the zoodles just before serving so they stay tender-crisp. It’s comfort food that won’t weigh you down.

29. Vegan Red Lentil Bolognese over Whole-Wheat Pasta

Split red lentils cook quickly and break down into a sauce-like texture, adding 18 g of protein per cooked cup. Simmer them with crushed tomatoes, onion, garlic, and Italian herbs until thick. Serve over whole-wheat pasta to keep fiber levels high. Sprinkle with nutritional yeast for a cheesy accent without dairy.

30. Thai Basil Turkey Meatballs

Ground turkey blends nicely with minced garlic, fish sauce, and fresh Thai basil for fragrant meatballs. Baking instead of frying keeps them lean yet moist. Toss finished meatballs in a light soy-lime glaze for zing. Serve with steamed veggies or jasmine rice for a balanced meal.

31. Miso-Glazed Cod with Bok Choy

White miso paste adds umami depth to mild cod without extra fat. Broil the fish until the glaze caramelizes slightly and the flesh flakes easily. Quickly sauté bok choy in the same pan so it absorbs leftover sauce. The result is a restaurant-quality dish ready in under 20 minutes.

32. Balsamic Tofu & Roasted Veggie Sheet Pan

Pressing tofu removes excess moisture, helping it soak up a balsamic, garlic, and oregano marinade. Roasting alongside vegetables keeps prep minimal and flavors cohesive. Each serving offers around 18 g of plant protein plus a bounty of micronutrients. Line the pan with parchment for painless cleanup.

33. Mediterranean Chickpea & Tuna Salad

Combining canned chickpeas with sustainable canned tuna doubles the protein punch to nearly 30 g per serving. Crisp cucumbers and tangy olives lend Mediterranean flair while keeping ingredients clean and simple. A quick lemon-olive-oil dressing ties everything together without mayo. Chill for 30 minutes so flavors meld before serving.

34. Herb-Crusted Turkey Tenderloins

Turkey tenderloins roast quickly and stay juicy under a crust of finely chopped herbs and whole-grain mustard. Each three-ounce slice supplies about 22 g of lean protein. Let the meat rest briefly before slicing to lock in moisture. Serve with steamed green beans for a straightforward dinner.

35. Blackened Salmon Tacos in Corn Tortillas

A bold spice rub forms a flavorful crust on salmon fillets without extra breading. Flake the cooked fish into warm corn tortillas and top with crunchy cabbage slaw for contrast. Each taco offers high-quality protein and healthy fats. Provide lime wedges so everyone can brighten their plate to taste.

36. White Bean & Kale One-Pot Stew

Great Northern or cannellini beans supply roughly 17 g of protein per cooked cup and create a creamy broth as they simmer. Hearty kale leaves hold up well to longer cooking, adding vitamins A and K. A splash of lemon juice at the end lifts the earthy flavors. One pot means minimal dishes at cleanup time.

37. Ginger Garlic Shrimp Lettuce Cups

Briefly marinating shrimp in ginger, garlic, and sesame oil infuses lots of flavor without extra calories. When stir-fried, the shrimp stay juicy and tender. Serving them in lettuce leaves keeps the dish light and low carb. Sprinkle toasted sesame seeds for crunch before digging in.

38. Pesto Chicken & Tomato Skillet

Store-bought or homemade pesto clings beautifully to seared chicken breast chunks. Cherry tomatoes burst in the same pan, creating a light sauce that keeps everything moist. This single-skillet meal clocks in at about 30 g of protein per portion and is ready in under 25 minutes. Serve over zucchini noodles or whole-grain pasta.

39. Spicy Peanut Tempeh Stir-Fry

A quick peanut-butter sauce with chili flakes coats nutty tempeh for a balanced blend of protein and healthy fats. Snap peas, bell peppers, and carrots keep the dish colorful and crisp. Serve over brown rice to soak up extra sauce. Leftovers taste great cold for next-day lunches.

40. Slow Cooker Pulled Chicken with Homemade BBQ Sauce

Chicken breasts simmer in tomato puree, apple cider vinegar, and spices until they pull apart effortlessly. Making sauce from scratch avoids the high sugar often found in bottled varieties. Each serving provides lean protein that pairs well with roasted veggies or lettuce wraps. Freeze extra portions for busy nights.

41. Quinoa & Black Bean Burrito Bowl

Fluffy quinoa and hearty black beans join forces for nearly 20 g of plant protein per bowl. Add grilled veggies and a spoonful of salsa for tex-mex flair. Greek yogurt stands in for sour cream while bumping up protein even more. Set out toppings buffet-style so everyone customizes their own bowl.

42. Lemon Dill Grilled Swordfish

Swordfish boasts a firm texture and about 20 g of protein per three-ounce serving, making it ideal for grilling. A quick marinade of lemon juice, dill, and olive oil highlights its mild flavor. Rest the steak for a couple of minutes after cooking to keep juices inside. Serve with a simple cucumber salad for a light finish.

43. Turmeric Coconut Lentil Soup

Red lentils simmer quickly in coconut milk and vegetable broth, soaking up earthy turmeric and ginger. The result is a velvety soup packed with plant protein and warming spices. A squeeze of lime at the table brightens the rich flavors. Pair with whole-grain flatbread for dipping.

44. Greek Chicken Souvlaki Plate

Lemon, oregano, and garlic infuse chicken breast cubes before grilling, yielding juicy bites with Mediterranean flair. Tzatziki made from strained yogurt adds creaminess and extra protein. A tomato-cucumber salad keeps the plate refreshing. Serve the skewers over a small bed of brown rice or quinoa if desired.

45. Teriyaki Salmon with Steamed Broccoli

Homemade teriyaki sauce using tamari, ginger, and a touch of honey coats salmon without excessive sugar. Baking or pan-searing the fish ensures it stays moist. Steamed broccoli soaks up leftover glaze when plated together. You’ll get about 22 g of protein plus omega-3s in one delicious serving.

46. Spicy Turkey & Zucchini Boats

Hollowed-out zucchini halves make edible vessels for chili-rubbed ground turkey. Baking them together softens the zucchini while the turkey cooks through, keeping the meal tidy and fun. A sprinkle of part-skim mozzarella adds satisfying melt without heavy fat. Serve two boats per person for a filling entrée.

47. Garam Masala Grilled Tofu Steaks

Pressing extra-firm tofu then slicing it thick allows for bold grill marks and meaty texture. Garam masala lends warm spice that pairs well with tofu’s neutral base. Grill or broil until edges crisp and the inside stays tender. Offer a side of cucumber raita for cooling contrast.

48. One-Pan Herb Garlic Shrimp & Quinoa

Cooking quinoa in the same pan where shrimp are later sautéed means fewer dishes and more flavor. Garlic and parsley season both protein and grain simultaneously. The shrimp cook quickly, so the entire dish is table-ready in about 25 minutes. Portion into containers for easy meal prep.

49. Lean Beef & Veggie Stir-Fry

Using lean flank or sirloin keeps saturated fat low without sacrificing flavor. Quick searing locks in juices before vegetables hit the pan. A simple sauce of soy, ginger, and rice vinegar coats every bite. Serve over brown rice or cauliflower rice based on your carb preference.

50. Cajun Baked Chicken Thighs

Chicken thighs stay moist and flavorful even after high-heat roasting. A DIY Cajun spice blend of paprika, garlic powder, and cayenne packs plenty of punch without additives. Baking on parchment avoids sticking and simplifies cleanup. Pair with roasted sweet potato wedges for a balanced plate.

51. Roasted Chickpea Snack Cups

Draining, rinsing, and thoroughly drying chickpeas sets them up for maximum crunch in the oven. A toss in olive oil plus paprika and cumin keeps flavors straightforward and savory. Each half-cup serving offers about 7 g of plant protein. Store in a jar at room temperature for snack attacks.

52. Spicy Cottage Cheese Dip with Veggie Sticks

Pulsing cottage cheese in a blender turns it smooth and spreadable while retaining casein protein. Adding chili flakes and lime juice keeps the dip zesty and refreshing. Crunchy veggies act as the perfect delivery vehicle without extra calories. It’s ideal for mid-afternoon cravings.

53. Hard-Boiled Eggs with Everything Spice

Hard-boiled eggs remain one of the simplest high-protein snacks at about 6 g each. Cooling them in an ice bath after cooking makes shells slide right off. Everything seasoning adds garlic, sesame, and salt in one quick shake. Pack two eggs in a small container for on-the-go satisfaction.

54. Almond Butter Celery Boats with Hemp Hearts

Crunchy celery delivers hydration and texture while staying virtually calorie-free. Filling the grooves with almond butter provides plant protein and healthy monounsaturated fats. Hemp hearts add extra protein plus omega-3s in a tidy sprinkle. Assemble just before eating so the celery stays crisp.

55. Smoked Turkey Roll-Ups with Avocado

Using deli-style smoked turkey as a wrap keeps carbs minimal yet flavor high. Ripe avocado lends creaminess and potassium in each bite. A squeeze of lime prevents browning if preparing ahead of time. Two or three roll-ups make a satisfying afternoon snack.

56. Greek Yogurt Ranch Dip & Bell Pepper Strips

Mixing dried ranch herbs into plain Greek yogurt creates a protein-rich dip without the additives found in packaged versions. Bell pepper strips offer natural sweetness and vitamin C. The combo keeps you full longer than chips and regular dip. Store leftover dip for up to three days in the fridge.

57. Homemade Protein Bars with Oats & Whey

Stirring whey protein into oat-based batter yields chewy bars boasting about 12 g of protein each. Honey and mashed banana bind the mixture while keeping sugar natural. Bake until edges set, then cool completely before slicing. Wrap individually for a portable energy boost.

58. Edamame Pods Tossed in Sea Salt

Steamed edamame pods come packed with complete plant protein—around 18 g per cup shelled. A quick sprinkle of sea salt highlights their natural sweetness. Serve them warm so the pods pop open easily. They make a perfect desk snack that feels more indulgent than it is.

59. Apple Slices with Peanut Butter & Chia Seeds

Fresh apple slices give crunch and natural sweetness, while peanut butter supplies protein and healthy fats. Dusting chia seeds on top adds extra fiber and omega-3s. The snack strikes a satisfying balance of macros in minutes. Choose a firm apple variety so slices hold up well.

60. Tuna & Avocado Stuffed Bell Pepper Halves

Canned tuna mixed with mashed avocado forms a creamy, mayo-free filling loaded with protein and healthy fats. Packing it into raw bell pepper halves adds crunch and vitamin C. Each stuffed half makes a tidy handheld snack. Chill briefly so flavors meld before serving.

61. Protein-Packed Energy Balls with Dates & Almonds

Blending dates with almond butter and protein powder forms a dough that’s naturally sweet and high in protein. Rolling the mixture into bite-sized balls creates convenient grab-and-go fuel. Store them in the fridge for a firmer bite or at room temperature for softer texture. One or two balls curb hunger between meals.

62. Low-Fat Cheese & Turkey Jerky Plate

Turkey jerky provides portable protein without the sugar often found in beef varieties. Pairing it with low-fat cheese cubes balances sodium and adds calcium. Keep portions modest since jerky can be salty. This duo travels well on hikes or road trips.

63. Hummus & Seed Crackers

Classic hummus made from chickpeas and tahini offers both protein and fiber. Crunchy seed crackers add extra protein from pumpkin and sunflower seeds while keeping ingredients clean. Dip freely without worrying about refined flour or preservatives. Pack in a small container for office snacking.

64. Cottage Cheese & Pineapple Bowl

Low-fat cottage cheese boasts about 14 g of protein per half cup, making it an effortless base. Sweet pineapple cuts through the mild tang of the cheese and adds digestive enzymes. Toasted unsweetened coconut shreds lend texture without refined sugar. It’s a nostalgic snack upgraded for modern nutrition.

65. Roast Beef & Arugula Lettuce Roll-Ups

Deli roast beef offers iron and around 9 g of protein per ounce with minimal prep. Peppery arugula adds a fresh bite that complements the savory meat. A swipe of whole-grain mustard ties flavors together while staying virtually calorie-free. Roll them up for a quick snack or light lunch that feels gourmet.