Protein has its perks. Whether you’re looking to lose weight, gain muscle or just feel better, higher protein foods can help you feel full longer. That, in turn, may boost energy levels — and your ability to resist snacking.
After all, protein is considered a building block for the body, and it’s a workhorse that helps strengthen your muscles and bones as well as your organs, hair, skin, and nails. The amount of protein an individual needs each day will depend on a number of factors, including sex, age, and activity level. The recommended dietary allowance of protein for an average sedentary adult is about 0.8 grams per kilogram of body weight. That means if you weigh 165 pounds (75 kilograms) you should make it a goal to consume around 60 grams of protein daily, according to the Mayo Clinic. Older adults and people with higher activity levels may want to aim for more protein rich foods.
Thankfully, adding more protein to your diet isn’t difficult — and it doesn’t have to be boring. (We’re looking at you, boiled chicken and cottage cheese.) Protein is one of the five major food groups, and it’s found in greater quantities in seafood, meat, poultry, and eggs. As you consider ways to create higher protein meals, try adding the following 10 recipes to your routine.
10 Tasty Ways to Pack in More Higher Protein Foods
1. CHICKEN STIR FRY WITH VEGETABLES
Protein: 22 grams per serving
You can make a better-for-your version of Chinese takeout at home in just 30 minutes with this chicken stir fry recipe. Packed with protein and loaded with colorful veggies, this Asian-influenced dish is filled with flavor — namely, ginger, garlic and soy sauce — and McCormick crushed red pepper gives it just the right fiery kick. It’s an easy go-to for weeknights, and the leftovers heat up well for a power lunch the next day.
2. ROSEMARY CHICKEN
Protein: 23 grams per serving
Your family will think grandma toiled in the kitchen for hours over this meal. We won’t tell them how easy it really was to throw together this Rosemary Chicken with potatoes, seasoned with the comforting combo of garlic, paprika and, of course, rosemary. Serve this one-pan-wonder with a crisp green salad and you’ve got a healthy spread to enjoy in under an hour.
3. HOMESTYLE PORK CHOPS
Protein: 27 grams per serving
Nothing says Sunday supper like pork chops. And this recipe is so easy (think pork, olive oil, and seasoning) you could serve it any time. Just add some simple sides — like potatoes and green beans — for maximum comfort-food vibes even during a hectic weeknight.
4. SMOKED PAPRIKA SALMON WITH WILTED SPINACH
Protein: 25 grams per serving
Serving salmon is a win on multiple fronts: It gets more nutrient-dense seafood into your diet, and it scores on the higher protein food front. This Smoked Paprika Salmon also delivers on flavor, with a sweet-smoky rub of cinnamon, paprika and brown sugar. Plate it on a bed of spinach for a sophisticated but surprisingly simple weeknight meal, or wow guests at your next dinner party.
5. HERB CHICKEN SKILLET WITH SPINACH AND TOMATOES
Protein: 28 grams per serving
If you’ve resolved to eat more protein and more veggies, this Herb Chicken Skillet meal checks all the boxes. Loaded with tomatoes, spinach, and onions, along with a blend of garlic, oregano, and basil, your family will proclaim “Viva Italia!” when they smell this one-pan dish simmering. With just five minutes of prep and minimal clean-up, you can choose what you want to do with all your protein-powered energy after dinner.
6. PARMESAN HERB ENCRUSTED TILAPIA
Protein: 29 grams per serving
Score big with the seafood lovers in your life when you throw together this delicious Parmesan Herb Encrusted Tilapia. With a coating of chopped almonds, breadcrumbs, parmesan cheese and McCormick seasonings (garlic powder, paprika, parsley flakes, and ground black pepper), this better-for-you fish dish tastes indulgent, all while delivering around half of your daily protein needs.
7. HOMEMADE CHICKEN NOODLE SOUP
Protein: 16 grams per serving
Whether you’re healthy or sick, chicken noodle soup just seems to have magical soothing powers, especially when it’s homemade. This recipe, which is chockablock with chicken, carrots, celery, peas, and egg noodles, takes just 30 minutes to make. Do your future self a favor and make extra to freeze, so you can avoid the can opener in the future, too.
8. ROAST PORK TENDERLOIN WITH BROWN SUGAR SWEET POTATOES
Protein: 19 grams per serving
The combination of roast pork tenderloin with brown sugar and sweet potatoes can turn any ordinary night into a special occasion. And with just 10 minutes of prep time — and 19 grams of protein — the whole family wins with this higher protein meal.
9. GREEK SKILLET
Protein: 24 grams per serving
There’s something so satisfying about skillet meals. The more ingredients you add, the better it gets — and there’s still only one pan to clean at the end of the night. This easy Greek Skillet — with tomatoes, pasta, beef, Greek-inspired spices, and feta — tastes like Mediterranean vacation, but it’s easier to squeeze in between soccer, dance, homework, and all the other weeknight to-dos.
10. HEARTY BEEF STEW WITH ROASTED WINTER VEGETABLES
Protein: 25 grams per serving
After a busy winter day, a bowl of beef stew feels like the ultimate reward. This hearty recipe calls for roasted vegetables, such as carrots, parsnips, sweet potatoes, and butternut squash, and you can taste the caramelized flavor with every protein-rich bite.
