10 Healthy-Protein Meal Ideas to Keep You Full and Energized

Protein is the building block of a healthy diet.

It helps repair muscles, supports metabolism, and keeps you feeling satisfied for longer.

If you’re looking for tasty and balanced meal ideas packed with protein, these ten dishes are perfect for your weekly plan.

1. Chicken and Quinoa Power Bowl

This colorful bowl brings together lean chicken, fluffy quinoa, and roasted vegetables for a nourishing meal.

Ingredients

• 1 grilled chicken breast (sliced)
• 1 cup cooked quinoa
• ½ cup roasted sweet potatoes
• ½ cup steamed broccoli
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

How to make

To make the Chicken and Quinoa Power Bowl, start by roasting the sweet potatoes with olive oil, salt, and pepper until golden and tender.

While they roast, cook the quinoa in lightly salted water until fluffy, then steam the broccoli until just soft and bright green.

Grill or pan-sear the chicken breast with a touch of olive oil and season it with salt and pepper, then slice it thinly.

In a serving bowl, layer quinoa at the base, add roasted sweet potatoes and steamed broccoli, and top with grilled chicken slices.

Drizzle with lemon juice and a little olive oil, season to taste, and serve warm.

2. Salmon and Lentil Salad

Salmon and lentils make a protein-rich combination that’s both light and satisfying.

Ingredients

• 1 salmon fillet
• 1 cup cooked lentils
• ½ cucumber (chopped)
• ½ tomato (diced)
• 1 tbsp olive oil
• 1 tsp lemon zest
• Salt and herbs to taste

How to make

To make the Salmon and Lentil Salad, start by seasoning the salmon fillet with salt, herbs, and a drizzle of olive oil, then bake or grill it until tender and flaky.

In a mixing bowl, combine the cooked lentils with chopped cucumber and diced tomato.

Add olive oil, lemon zest, and a pinch of salt, then toss gently to mix.

Place the lentil salad on a plate and top it with the warm salmon fillet.

Finish with a sprinkle of fresh herbs and a squeeze of lemon for a bright, refreshing flavor.

3. Turkey and Black Bean Chili

This chili is great for meal prep and loaded with lean protein.

Ingredients

• 1 lb ground turkey
• 1 can black beans (drained)
• 1 can diced tomatoes
• ½ onion (chopped)
• 1 bell pepper (chopped)
• 2 cloves garlic (minced)
• 1 tsp cumin
• 1 tsp chili powder
• Salt to taste

How to make

To make the Turkey and Black Bean Chili, heat a little oil in a large pot and sauté the chopped onion, bell pepper, and minced garlic until soft and fragrant.

Add the ground turkey and cook until browned, breaking it apart as it cooks.

Stir in the cumin, chili powder, and a pinch of salt to enhance the flavor.

Add the diced tomatoes and drained black beans, then mix everything well.

Lower the heat and let it simmer for about 20–25 minutes until the chili thickens and the flavors blend together.

Serve warm, topped with fresh herbs or a squeeze of lime if desired.

4. Egg Muffins with Vegetables and Cheese

A quick breakfast or snack that’s rich in protein and easy to pack.

Ingredients

• 6 eggs
• ½ cup chopped spinach
• ¼ cup diced bell pepper
• ¼ cup shredded cheese
• Salt and pepper to taste

How to make

To make Egg Muffins with Vegetables and Cheese, start by preheating the oven to 180°C (350°F) and lightly greasing a muffin tray.

In a mixing bowl, whisk the eggs with a pinch of salt and pepper until smooth.

Add the chopped spinach, diced bell pepper, and shredded cheese, stirring until evenly combined.

Pour the mixture into the muffin cups, filling each about three-quarters full.

Bake for 15–18 minutes until the muffins are puffed and lightly golden on top.

Let them cool for a few minutes before removing from the tray — they’re perfect for breakfast or meal prep.

5. Shrimp Stir-Fry with Broccoli

A light and flavorful stir-fry that’s ready in minutes.

Ingredients

• 1 cup shrimp (peeled and cleaned)
• 1 cup broccoli florets
• ½ cup sliced bell peppers
• 2 cloves garlic (minced)
• 1 tbsp soy sauce
• 1 tbsp olive oil

How to make

To make Shrimp Stir-Fry with Broccoli, heat olive oil in a large skillet or wok over medium-high heat.

Add the minced garlic and stir for a few seconds until fragrant.

Toss in the shrimp and cook for about 2–3 minutes until they start turning pink.

Add the broccoli florets and sliced bell peppers, then stir-fry everything together for another 3–4 minutes until the vegetables are tender-crisp.

Pour in the soy sauce, mix well to coat evenly, and cook for another minute.

Serve hot as is, or over rice or noodles for a complete meal.

6. Greek Yogurt Chicken Wrap

Creamy, refreshing, and packed with protein, this wrap is perfect for lunch or on the go.

Ingredients

• 1 cup shredded cooked chicken
• 3 tbsp Greek yogurt
• ¼ cup diced cucumber
• ¼ cup diced red onion
• Salt, pepper, and herbs to taste
• 1 whole-wheat tortilla

How to make

To make the Greek Yogurt Chicken Wrap, place the shredded cooked chicken in a mixing bowl and add Greek yogurt, diced cucumber, diced red onion, and a pinch of salt, pepper, and herbs.

Mix everything well until the chicken is evenly coated in the creamy yogurt dressing.

Lay the whole-wheat tortilla flat, spoon the mixture into the center, and spread it evenly.

Roll the tortilla tightly, then slice it in half for easy serving. You can enjoy it fresh or lightly toast it on a pan for a warm, crisp wrap.

7. Steak and Sweet Potato Hash

A meal full of flavor and energy.

Ingredients

• 1 cup cubed lean steak
• 1 cup sweet potato (diced)
• ½ onion (sliced)
• ½ bell pepper (sliced)
• 1 tbsp olive oil
• Salt, pepper, and paprika to taste

How to make

To make Steak and Sweet Potato Hash, start by heating olive oil in a large skillet over medium heat.

Add the diced sweet potatoes and cook for about 8–10 minutes, stirring occasionally, until they begin to soften and turn golden.

Add the sliced onion and bell pepper, cooking for another 3–4 minutes until slightly tender.

Push the vegetables to the side of the pan and add the cubed steak, seasoning everything with salt, pepper, and paprika.

Cook the steak for 4–6 minutes, stirring occasionally, until browned and cooked through.

Mix everything together, let it cook for another minute, then serve hot.

8. Chickpea and Egg Curry

This protein-filled curry is rich, comforting, and easy to make.

Ingredients

• 2 boiled eggs
• 1 cup cooked chickpeas
• ½ onion (chopped)
• 1 tomato (pureed)
• 1 tsp curry powder
• 1 tsp cumin
• Salt to taste
• 1 tbsp oil

How to make

To make Chickpea and Egg Curry, heat oil in a pan over medium heat and add the chopped onion.

Sauté until golden, then stir in curry powder and cumin, cooking for a few seconds to release their aroma.

Add the pureed tomato and cook for 4–5 minutes until the sauce thickens and deepens in color.

Stir in the cooked chickpeas and a pinch of salt, mixing well to coat them in the sauce.

Pour in a little water if needed and simmer for 8–10 minutes to blend the flavors.

Finally, add the boiled eggs, cut in half, and let them warm through for a minute.

Serve hot with rice or flatbread.

9. Tofu and Edamame Stir Bowl

A colorful plant-based option filled with plant protein and fiber.

Ingredients

• 1 cup firm tofu (cubed)
• ½ cup edamame
• ½ cup carrots (sliced)
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp garlic (minced)

How to make

To make the Tofu and Edamame Stir Bowl, heat sesame oil in a skillet or wok over medium heat.

Add the cubed tofu and cook for 4–5 minutes, turning occasionally, until all sides are golden and slightly crisp.

Add the minced garlic and sliced carrots, stir-frying for about 2 minutes until fragrant and lightly tender.

Toss in the edamame and soy sauce, mixing everything well to coat evenly.

Cook for another 2–3 minutes until the flavors blend and the vegetables are cooked but still crisp.

Serve warm in a bowl and garnish with sesame seeds or spring onions if desired.

10. Tuna and White Bean Salad

A refreshing and easy high-protein meal perfect for lunch or dinner.

Ingredients

• 1 can tuna (in water, drained)
• ½ cup white beans (rinsed)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• ¼ red onion (chopped)
• Fresh herbs and pepper to taste

How to make

To make the Tuna and White Bean Salad, place the drained tuna and rinsed white beans in a large mixing bowl.

Add the chopped red onion and drizzle with olive oil and lemon juice.

Gently toss everything together until well combined, making sure the beans stay intact.

Season with fresh herbs and a pinch of black pepper, then mix once more.

Serve chilled or at room temperature — it’s light, flavorful, and perfect for a quick lunch or healthy dinner.

Final Thoughts

Each of these meals provides a good balance of protein, fiber, and healthy fats.

They’re simple to prepare, use everyday ingredients, and work for any time of the day — breakfast, lunch, or dinner.

Whether you prefer chicken, seafood, or plant-based meals, these recipes help you stay energized and satisfied throughout the week.