21 Quick and Easy Meals with 50g+ Protein

Introduction

Looking to power up your meals with serious protein while keeping prep time minimal? These 21 Quick and Easy Meals with 50g+ Protein are perfect for active lifestyles, muscle building, or keeping you full and satisfied on busy days. Each recipe is designed to maximize flavor, nutrition, and convenience—a winning combo for anyone focused on health and energy.

Why High-Protein Meals are a Game Changer

Protein-packed meals keep you satisfied for longer, help fuel muscle growth, and provide the nutrients your body needs for quick recovery after a workout. Quick and easy to prepare, these dishes fit seamlessly into hectic schedules while providing 50g of protein or more per serving—ideal for anyone looking to meet their daily macros, bust cravings, and avoid midday energy crashes.

Protein Power: The Secret Ingredient

The secret to hitting 50g+ protein in each meal is combining multiple protein sources like lean meats, eggs, dairy, legumes, and innovative plant-based options. Pairing these with wholesome veggies and whole grains not only rounds out the meal but maximizes both protein absorption and fresh flavor.

Making Meal Prep Effortless

Choose recipes that can double as lunch or dinner, or easily scale for meal prep. Grilled chicken, steak bowls, hearty salads, stir-frys, wraps, and sheet pan wonders make it simple to keep variety and nutrition front and center.

21 Quick and Easy Meals with 50g+ Protein (Recipe List)

Below are 21 high-protein meal ideas. Each meal’s ingredients provide at least 50g of protein per serving—perfect for meal planning, muscle growth, or simply for delicious, filling meals.

1. Grilled Chicken Quinoa Bowls
   Grilled chicken breast, quinoa, black beans, avocado, salsa.
2. Salmon and Lentil Salad
   Roasted salmon fillet, French lentils, mixed greens, cherry tomatoes, feta.
3. Steak Fajita Plate
   Sirloin steak, sautéed peppers, onions, brown rice, black beans.
4. Turkey and Sweet Potato Skillet
   Lean ground turkey, diced sweet potatoes, spinach, bell peppers.
5. Egg White and Spinach Omelette with Cottage Cheese
   Egg whites, spinach, low-fat cottage cheese, tomatoes.
6. Greek Yogurt Protein Parfait
   Nonfat Greek yogurt, vanilla protein powder, berries, chopped nut topping.
7. Beef and Broccoli Stir Fry
   Lean flank steak, broccoli, snap peas, soy-ginger sauce, brown rice.
8. Tuna Chickpea Salad Wraps
   Canned tuna in water, chickpeas, celery, light mayo, whole wheat wraps.
9. Chicken Parmesan with Edamame Pasta
   Baked chicken breast, high-protein edamame pasta, marinara sauce.
10. Chili Lime Shrimp and Brown Rice
    Sautéed shrimp, chili lime seasoning, brown rice, black beans.
11. BBQ Chicken and Black Bean Burrito Bowls
    Grilled chicken, black beans, brown rice, corn, BBQ sauce.
12. Seared Pork Chops with White Beans
    Boneless pork chops, cannellini beans, cherry tomatoes, spinach.
13. Buffalo Turkey Burgers
    Lean ground turkey, buffalo sauce, whole wheat bun, spinach, yogurt ranch.
14. Egg and Sausage Breakfast Bowls
    Scrambled eggs, turkey sausage, roasted potatoes, sautéed onions.
15. High-Protein Veggie Stir Fry
    Firm tofu, edamame, broccoli, bell peppers, quinoa.
16. Baked Cod with White Bean Mash
    Baked cod fillet, pureed white beans, garlic sautéed kale.
17. Chicken and Chickpea Sheet Pan Dinner
    Chicken breasts, chickpeas, red onions, squash, herbs.
18. Lentil and Chicken Sausage Stew
    Chicken sausage, brown lentils, carrots, zucchini.
19. Protein-Packed Chicken Caesar Salad
    Grilled chicken, romaine, light Caesar dressing, shaved Parmesan.
20. Cottage Cheese Protein Pancakes
    Cottage cheese, oats, eggs, vanilla protein powder, berries.
21. Grilled Tempeh Buddha Bowl
    Grilled tempeh, quinoa, edamame, shredded carrots, tahini drizzle.

💡Meal Planning Tip: Save these recipes to automatically generate a streamlined shopping list, sorted by grocery store section, making your meal planning and grocery runs smooth, efficient, and organized!

Instructions

Here’s a step-by-step outline for a sample high-protein meal (adaptable to all recipes above):

1. Prep protein: Season your main protein (chicken, steak, salmon, tofu, etc.) with your preferred spices or marinade. Let sit for 10–15 minutes if time allows.
2. Cook grains/legumes: Prepare quinoa, rice, lentils, or beans according to package directions. Allow to cool slightly before serving.
3. Cook main protein: Grill, bake, pan-sear, or broil chicken, steak, or fish until fully cooked (165°F for poultry, 145°F for fish).
4. Sauté/roast vegetables: Sauté or roast assorted vegetables for 5–10 minutes until tender and lightly caramelized.
5. Combine and assemble: Layer cooked grains or legumes, vegetables, and protein into bowls or plates. Add any sauces, cheese, or toppings. Toss salads or assemble wraps/pasta dishes as appropriate.
6. Serve and enjoy: Divide evenly for meal prep or family-style serving. Store leftovers in airtight containers for up to 4 days.

Weekly Meal Planning

Batch-cooking high-protein recipes streamlines your meal prep and makes hitting your nutrition goals a breeze. Schedule these meals for your week, and CookifyAI will automatically calculate ingredient totals—no matter how many recipes you add. Quickly generate an organized shopping list, avoid duplicate purchases, and save time at the store for stress-free meal prep.

Planning Benefits:

• Accurate protein tracking and macro management for the entire week
• Combined ingredient totals and smart lists sorted by grocery store section
• Reduces excess purchases and food waste
• Makes healthy eating simple—even when life gets hectic

Pro tip: Use CookifyAI to schedule all your meals and instantly see food overlaps. For example, if multiple dinners use chicken or eggs, your list reflects the exact total needed—no math or guesswork required!

Cook and Prep Times

Prep Time: 10–20 minutes per meal
Cook Time: 15–30 minutes per meal
Total Time: 25–40 minutes per meal (many recipes can be batch-prepped for the week)

These 21 quick and easy meals with 50g+ protein take the guesswork out of fueling your day—making meal prep fast, nutritious, and delicious!