5 Easy Meal Ideas with 30+ Grams of Protein

Getting enough protein in your meals doesn’t have to be complicated! Whether you’re fueling your workouts, supporting muscle recovery, or simply staying full longer, these five high-protein meals pack at least 30 grams of protein per serving.  These five easy meals are balanced, satisfying, and packed with at least 30 grams of protein each. Plus, I’ve included the full macro breakdown and easy-to-follow directions so you can whip them even with a busy schedule. Try them out and let me know which one is your favorite!

1. Greek Yogurt Protein Bowl

Macros: 350 calories | 34g protein | 40g carbs | 5g fat

Ingredients:

• ¾ cup (170g) nonfat Greek yogurt
• 1 scoop (30g) vanilla protein powder
• ½ cup mixed berries
• 1 tbsp chia seeds
• ½ cup granola

Directions:

1. Mix the Greek yogurt and protein powder until smooth.
2. Top with berries, chia seeds, and granola.
3. Enjoy immediately or chill for later!

2. High-Protein Scramble with Turkey & Spinach

Macros: 410 calories | 38g protein | 8g carbs | 25g fat

Ingredients:

• 3 large eggs
• 3 oz ground turkey (93% lean)
• ½ cup spinach
• ¼ cup shredded cheese (optional)
• 1 tsp olive oil
• Salt & pepper to taste

Directions:

1. Heat olive oil in a pan over medium heat.
2. Cook ground turkey until browned.
3. Add spinach and cook until wilted.
4. Crack eggs into the pan and scramble everything together.
5. Top with cheese if using. Serve hot.

3. Chicken & Quinoa Power Bowl

Macros: 480 calories | 42g protein | 45g carbs | 14g fat

Ingredients:

• 4 oz grilled chicken breast
• ½ cup cooked quinoa
• ½ cup steamed broccoli
• ¼ avocado, sliced
• 1 tbsp balsamic dressing

Directions:

1. Prepare quinoa according to package instructions.
2. Grill or pan-sear chicken breast until fully cooked.
3. Assemble quinoa, broccoli, avocado, and chicken in a bowl.
4. Drizzle with balsamic dressing and enjoy!

4. Protein-Packed Tuna Salad Wrap

Macros: 420 calories | 40g protein | 35g carbs | 12g fat

Ingredients:

• 1 whole wheat wrap
• 1 can (5 oz) tuna, drained
• 2 tbsp plain Greek yogurt
• ½ cup chopped celery
• ½ cup shredded lettuce
• 1 tbsp mustard
• Salt & pepper to taste

Directions:

1. Mix tuna, Greek yogurt, celery, mustard, salt, and pepper.
2. Spread the mixture onto a whole wheat wrap.
3. Add shredded lettuce, then roll up the wrap.
4. Slice in half and serve.

5. Beef & Sweet Potato Skillet

Macros: 500 calories | 45g protein | 50g carbs | 12g fat

Ingredients:

• 5 oz lean ground beef (90% lean)
• ½ cup diced sweet potato
• ½ cup bell peppers, diced
• 1 tsp olive oil
• 1 tsp garlic powder
• Salt & pepper to taste

Directions:

1. Heat olive oil in a skillet over medium heat.
2. Cook beef until browned, then remove from pan.
3. Sauté sweet potatoes and bell peppers until tender.
4. Add beef back to the pan and season with garlic powder, salt, and pepper.
5. Serve hot and enjoy!