Protein has been the main topic of conversation for quite some time now. The most talked about of the three macronutrients, Its importance in our daily diet cannot be overstated, particularly when it comes to building and maintaining a strong, lean physique. While exercise is crucial for muscle development, proper nutrition – especially adequate protein intake – is equally vital for achieving optimal results. Providing your clients with new protein-dense meals to try is a powerful extra point of connection and will help them achieve optimal results for their hard work.

Protein plays a multifaceted role in our bodies. It’s the building block for muscles, bones, skin, and blood, and it’s essential for the repair and growth of tissues. Moreover, protein helps to regulate hormones, supports immune function, and can even aid in weight management by promoting feelings of fullness. From power-packed breakfasts to satisfying dinners and smart snacks in between, this list of meals, formulated by Clean Plates, is designed to fuel your body effectively throughout the day. 

7 High Protein Recipes To Try This Week

Whether you’re looking to up your protein game or help your clients, this list is packed with protein-dense meals and snacks to keep you fueled. As a coach, it is extremely important to ensure your clients are ingesting enough protein each day. Sharing new recipes with your clientele can assist them in reaching their daily protein goal, keep food intake fun and exciting, and act as a way to provide them with foundational knowledge about the importance of protein.

1. Chocolate Covered Strawberry Overnight Oats

Fuel your busy mornings with protein-packed overnight oats. This tasty blend delivers 23 grams of protein from whey powder, Greek yogurt, chia seeds, and oats. The leucine in whey supports muscle health. Experiment with different protein flavors and fruits to create your perfect breakfast. Quick, nutritious, and endlessly customizable.

Get the recipe here.

2. Wild Blueberry Peanutty Protein Smoothie

This Wild Blueberry Peanutty Protein Smoothie packs 24 grams of plant-based protein with a whopping 13 grams of fiber. That’s about half of the recommended daily intake in breakfast alone. The secret ingredient is tofu, which adds complete plant protein and a creamy texture. This gorgeous and satisfying smoothie is a high-protein meal for muscle gain that’s also vegan, gluten-free, and made with no added sugar.

Try the recipe here.

3. Greek Yogurt Banana Split

Jessie Hulsey, a registered dietitian from Atlanta, recommends a Greek yogurt banana split for muscle building. This nutrient-rich dish packs 27 grams of protein, primarily from Greek yogurt and protein powder. Chia seeds add omega-3 fatty acids to aid muscle recovery. Berries and peanut butter round the meal with essential nutrients and healthy fats, supporting muscle growth and overall fitness.

Try the recipe here. 

4.  No-Bake Four-Ingredient Protein Bars

Wan Na Chun, a professional with credentials in public health (MPH), nutrition (RD), and personal training (CPT), explains the benefits of these protein bars for muscle development:

“The whey protein in these bars is ideal for muscle gain, as it’s a complete protein containing all essential amino acids. Combined with the quick-absorbing carbohydrates from dates, this 13-gram protein snack effectively supports muscle recovery and growth post-exercise, making it an excellent choice for a post-workout boost.”

Try the recipe here.

5. Mediterranean Salmon Salad with Artichokes, White Beans & Lemon Dressing

Busy individuals seeking high-protein meals for muscle gain can benefit from meal prep. This pantry-friendly salad offers 30 grams of protein per cup and heart-healthy omega-3 fats from fatty fish. Its versatility allows for various serving options:

• For a low-carb meal:
  • Serve over mixed greens
  • Wrap in butter lettuce leaves
  • Spoon into halved avocados
• For a higher-carb option:
  • Fill a high-fiber pita or tortilla

This adaptable recipe provided by Sarah Pflugradt is a quick, portable, and protein-rich meal to support muscle growth.

Try the recipe here.

6. Buffalo Chicken Meatballs

“Chicken is a rich source of leucine, a branched-chain amino acid that can help start the process of building new muscle,” says registered dietitian Sarah Pflugradt. This recipe for Buffalo chicken meatballs offers a healthier alternative to traditional fried wings, providing 29 grams of protein per serving. For a well-rounded meal, Pflugradt recommends serving these flavorful meatballs alongside a roasted sweet potato and a crisp green salad.

Try the recipe here.

7. Air Fryer New York Strip Steaks

Laura Clevenger, MSH, RDN, CPT, expresses how a New York strip steak provides an excellent foundation for a muscle growth meal, offering high-quality protein and essential nutrients that support muscle protein synthesis. To create a balanced meal, pair the steak with roasted vegetables and either a baked potato or a serving of whole grains. 

Try the recipe here

Final Thoughts

Protein is essential for building and repairing muscle tissue, making it crucial for those seeking to gain muscle mass. Beyond muscle growth, protein plays a vital role in everyday bodily functions, including enzyme production, hormone regulation, and maintaining a healthy immune system. By incorporating these seven protein-rich recipes into your weekly meal prep, you can ensure a consistent and complete protein intake while enjoying diverse and flavorful dishes.

These meals not only support your fitness goals but also provide a range of nutrients essential for overall health. Meal prepping with these recipes saves time, reduces stress, and helps you stay on track with your nutritional needs. By planning and having delicious, high-protein options readily available, you’re more likely to stick to your diet and achieve your muscle-building objectives. Experiment with these recipes, adjust them to your taste preferences and watch as your protein intake becomes an enjoyable and sustainable part of your lifestyle.