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High-Protein Meals

Build satisfying meals around quality protein, with vegetables, whole grains, healthy fats, and other nutrient-dense foods. These high-protein recipes are designed to support nutritious everyday eating while keeping meals enjoyable, realistic, and easy to prepare.

Disclaimer: These recipes are provided for general educational and informational purposes only and are not intended as medical or individualized nutrition advice. Individual nutritional needs may vary based on age, health conditions, medications, allergies, and other factors. Consult your physician, registered dietitian, or other qualified healthcare professional regarding your individual needs.

Lemon Herb Chicken & Quinoa Bowl

Lemon herb chicken quinoa bowl with broccoli, red peppers and tomatoes

Category: High-Protein Meals
Servings: 2
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

  • 8 oz (225 g) boneless, skinless chicken breast

  • 1 cup cooked quinoa

  • 1 cup broccoli florets

  • 1 medium red bell pepper, sliced

  • 1 cup cherry tomatoes, halved

  • 2 teaspoons olive oil, divided

  • 1 tablespoon fresh lemon juice

  • 1 small garlic clove, minced

  • ½ teaspoon dried oregano

  • ¼ teaspoon black pepper

  • ⅛ teaspoon salt

  • 2 tablespoons chopped fresh parsley

Instructions

  1. Cut the chicken into bite-sized pieces.

  2. Heat 1 teaspoon olive oil in a skillet over medium heat.

  3. Add the chicken and cook until completely cooked through and the thickest pieces reach 165°F (74°C).

  4. Remove the chicken and set aside.

  5. Add the remaining teaspoon of olive oil, broccoli, and bell pepper to the skillet. Cook until tender-crisp.

  6. Add the cherry tomatoes and cook for another 1–2 minutes.

  7. Mix the lemon juice, garlic, oregano, black pepper, and salt.

  8. Divide the cooked quinoa between two bowls.

  9. Add the cooked vegetables and chicken.

  10. Drizzle with the lemon-herb mixture and finish with fresh parsley.

Nutrition Note

This meal combines a protein-rich food, whole grain, vegetables, and unsaturated fat in one dish. Quinoa and vegetables also contribute dietary fiber.

Food Safety

Cook chicken to a minimum internal temperature of 165°F (74°C). Refrigerate leftovers promptly in a covered container.

Disclaimer

This recipe is provided for general educational and informational purposes only and is not intended as individualized medical or nutrition advice. Nutritional needs and dietary restrictions vary.

Recipe developed for Healthy Habits Coaching — healthyhabitssimply.com

Easy High-Protein Marry Me Chicken with White Beans

Chicken, white beans, spinach, and sun-dried tomatoes come together in a creamy, dairy-free sauce. Blending a portion of the beans gives the sauce body without cream. Serve with brown rice, quinoa, or whole-grain bread for an everyday dinner.

marry me chicken.png

Category: High-Protein Meals
Servings: 4
Prep time: 15 minutes
Cook time: Approximately 20–30 minutes
Total time: Approximately 35–45 minutes

Times are estimates and exclude separately prepared side dishes.

Ingredients

  • 1⅓ lb (600 g) boneless, skinless chicken breast, cut into ¾-inch (2 cm) pieces

  • 1 can (15 oz / 425 g) cannellini beans, drained and rinsed

  • 1 tablespoon olive oil, divided

  • 3 garlic cloves, minced

  • ⅓ cup (about 50 g) oil-packed sun-dried tomatoes, drained and chopped

  • 1 cup (240 ml) low-sodium chicken broth, plus extra as needed

  • ½ teaspoon dried oregano

  • ¼ teaspoon black pepper

  • ⅛ teaspoon salt, optional

  • 3 cups (about 90 g) baby spinach

  • 1 tablespoon fresh lemon juice

  • 2 tablespoons chopped fresh basil

  • A pinch of red pepper flakes, optional

Equipment

  • Large skillet, approximately 12 inches (30 cm) wide

  • Blender or small food processor

  • Food thermometer

Instructions

  1. Prepare the bean sauce. Blend half of the drained beans with ½ cup (120 ml) of the chicken broth until smooth. Set aside the remaining beans.

  2. Season the chicken. Pat the chicken pieces dry with paper towels. Season with the black pepper and optional salt.

  3. Brown the chicken. Heat half of the olive oil in the skillet over medium-high heat. Add half the chicken in a single layer and cook for approximately 3–5 minutes, turning occasionally, until lightly browned. Transfer to a plate. Repeat with the remaining oil and chicken. The chicken will finish cooking in the sauce.

  4. Add the aromatics. Reduce the heat to medium. Add the garlic, sun-dried tomatoes, oregano, and optional red pepper flakes. Stir for approximately 30 seconds, taking care not to burn the garlic.

  5. Build the sauce. Pour in the remaining ½ cup (120 ml) broth and gently scrape up the browned bits from the skillet. Stir in the blended bean sauce and the remaining whole beans. Bring to a gentle simmer.

  6. Finish cooking the chicken. Return the chicken and any collected juices to the skillet. Simmer gently, stirring occasionally. Begin checking the thickest pieces after 3 minutes and continue cooking until they reach 165°F (74°C). Add a little extra broth if the sauce becomes too thick.

  7. Add the spinach. Stir in the spinach and cook for approximately 1–2 minutes, until wilted.

  8. Finish and serve. Remove from the heat. Stir in the lemon juice and sprinkle with fresh basil. Divide into four portions and serve.

Nutrition Note

Chicken and white beans contribute protein, while the beans and vegetables provide dietary fiber. Olive oil contributes unsaturated fat. Nutrition values will vary with the ingredients, portion sizes, and accompaniments used.

Practical Cooking Tip

Prepare the bean sauce and chop the ingredients before heating the skillet. Brown the chicken in batches so the pieces have enough space to cook evenly.

Storage and Food Safety

Cook chicken to a minimum internal temperature of 165°F (74°C), measured with a food thermometer.

Refrigerate leftovers in shallow, covered containers within two hours of cooking, or within one hour if the temperature is above 90°F (32°C). Keep refrigerated at 40°F (4°C) or below and use within 3–4 days. Reheat leftovers to 165°F (74°C).

Allergen Note

Check the broth, sun-dried tomatoes, and any accompaniments for allergens. For a gluten-free version, use ingredients labeled gluten free and serve with rice or quinoa instead of bread.

Disclaimer

This recipe is provided for general educational and informational purposes only and is not intended as individualized medical or nutrition advice. Nutritional needs, allergies, and dietary restrictions vary.

Healthy Habits Coaching — healthyhabitssimply.com

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