A high-protein diet is critical when you’re looking to supercharge your health and wellness journey. Whether you're hitting the gym or simply rocking an active lifestyle, protein is your ultimate secret for muscle-building and recovery. With its ability to repair and build muscle mass, protein becomes your muscle's best friend, supporting muscle growth, recovery, and overall fitness goals. 

Incorporating protein into your diet can be challenging in many ways: from learning what foods are high in protein to countless trips to the grocery store. By strategizing your meals and snacks in advance, you will make sure you're hitting those protein macros like a boss, staying on track, and never missing a beat. 

However, a word of caution - as with any superhero, too much of a good thing can have its downsides. Overindulging in protein, especially from animal sources, may put a strain on your kidneys. We recommend you calculate your recommended daily allowance for protein and plan your meals around your specific needs. If you have pre-existing kidney conditions, it's crucial to consult with a healthcare professional and a registered dietitian to determine the right protein intake for your goals. So, strike the right balance, listen to your body, and let protein fuel your gains while keeping those kidneys happy. 

In this guide, we’ll cover everything you need to get started on your high-protein diet journey. From core kitchen must-haves to a hand-picked collection of our favorite, protein-packed recipes, you’ll be a meal planning pro, armed with all the knowledge and inspiration you need to kickstart your high protein lifestyle.

Are you always on a time crunch, but want to stick to a high-protein meal plan? The expert chefs at Hungryroot have crafted a wide array of mouthwatering recipes and wholesome groceries delivered straight to your doorstep, so you can enjoy tasty, protein-packed meals that fit into your busy schedule. Take their personalized quiz today, and let them guide you on a journey toward a healthy diet that aligns with your unique goals.

High-protein Foods for a Successful Meal Plan

To meet your nutritional and macro goals for a high-protein meal plan, it’s essential to have a well-stocked pantry filled with everyday ingredients. Fortunately, online grocery delivery services today offer a wide selection of healthy foods to keep your kitchen stocked! Here are some of our favorite high-protein foods that should be on your shopping list:

• Eggs are an exceptional source of protein to keep in stock, offering numerous nutritional benefits and unmatched convenience. Whether you prefer them scrambled, poached, or hard-boiled, eggs provide a versatile way to incorporate high-quality protein into your meals. 
• High-quality animal products like chicken, salmon, pork, and beef. Packed with essential amino acids, vitamins, and minerals, they provide a complete protein source that your body craves. Whether it's the lean cuts of beef, tender chicken breasts, or omega-3 fatty acid-rich salmon, these protein sources offer a diverse range of flavors and textures to keep your taste buds satisfied. 
• Legumes like red beans, chickpeas, peas, and others. These vegetarian proteins are rich in fiber, vitamins, minerals, and phytonutrients, making them an excellent choice for promoting overall wellness. They are also an abundant source of dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which results in fewer calories being consumed throughout the day.
• High-protein vegetables like spinach, edamame, broccoli, and asparagus. While vegetables are generally lower in protein compared to animal-based sources, they still contribute to your overall protein intake and offer a range of other essential nutrients.
• Nuts, seeds from nuts, seeds, and oils are essential for a high-protein lifestyle and a great way to get plant-based protein and fiber. Avocado and olive oil are an easy way to incorporate healthy fats into your day-to-day as part of your healthy meal plan. Nut butter like almond or peanut butter is packed with protein and offers convenient on-the-go options.
• Plant-based proteins like tofu, seitan, and tempeh offer wonderful, high-protein alternatives for those who follow a vegetarian or vegan diet. All of them can provide 10-25 grams of protein per serving and make for great bases in stews, curries, sandwiches, and rice bowls.

Our Favorite High-Protein Diet Recipes

Now that you understand how to create a healthy, high-protein meal plan, let's dive into some delicious recipes to get you started. We’ve combed through 2000+ chef-created, wholesome recipes to showcase our healthiest and tastiest chef-approved recipes so you can stay energized and on track all week long!

Easy High-protein Breakfast Ideas

Deli Style Ham Egg n’ Cheese Bagel: Indulge in the ultimate high-protein breakfast delight with our quick and easy ham, egg, and cheese breakfast bagel. It only takes 5 minutes to make and contains 610 calories per serving to help you start your day with a boost of energy. This delicious breakfast recipe includes pasture-raised liquid eggs, shredded sharp cheddar cheese, organic plain bagels, and delicious sliced maple honey ham. Fuel your body with quality proteins and savor the flavors of this high-protein breakfast masterpiece.

Cheesy Mushroom Vegetarian Frittata: This hearty vegetarian frittata is a great way to get your protein in at the start of your day! It only takes about 17 minutes to make and has 480 calories per serving. This frittata features baby spinach, pasture-raised liquid eggs, zesty grape tomatoes, baby bella mushrooms, jumbo yellow onion, and creamy sheep cheese. Brace yourself for a nutrient-rich breakfast, as this frittata delivers an impressive 35g of protein and over 30% of your daily iron serving.

Smoked Salmon n’ Avo Bagel: Prepare to be blown away by the irresistible flavors of this delicious, high-protein recipe that will have you coming back for seconds. With smoked salmon, fresh guacamole, and organic bagels, you can make a flavorful breakfast sandwich in just 4 minutes. With each serving boasting 420 calories, 22g of protein, and nearly 30% of Vitamin D per serving, this healthy bagel is a satisfying treat to keep you full through the day.

Green Chile Scrambled Eggs Protein Bowl: Loaded with high-quality protein and bursting with flavor, you’ll be able to whip up this meal in just 13 minutes. Brace yourself for a delectable combination of fluffy lentil quinoa rice mix, providing a hearty and nutritious base. Paired with pasture-raised, liquid eggs, and drizzled with a zesty green chile sauce, this dish is a breakfast sensation. With an impressive 27 grams of protein per serving, you’ll feel invigorated and ready to seize the day.

Scrambled Egg Toast: Get ready to power up your day with this high-protein quick breakfast or snack. All you need is a pair of multigrain buns, fresh guacamole, and protein-packed whole eggs. Toast the buns, heat oil in a skillet, pour in the eggs, and cook until eggs become fluffy. Spread the guacamole on the buns, top with the eggs, and season with salt and pepper. Each serving provides a nutritional boost to your day featuring 580 calories, 27g of fat, and 26g of protein to help you conquer the day..

Vegan Chorizo Breakfast Tacos: Start your day off right with this savory vegan chorizo breakfast taco packed with 40g of protein and a hefty 670 calories! All you need are white corn tortillas, fresh and zesty guacamole, plant-based “chorizo”, and plant-based liquid eggs. Heat the oil in the skillet, sauté the chorizo for a few minutes, add the eggs and seasonings, and then fold the ingredients into the warmed tortillas. Top it off with some guacamole and you're ready to enjoy!

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Easy Plant-based Diet Lunch Ideas

Green Thai Curry Tofu Bowl: Indulge in the vibrant flavors of our green Thai curry tofu bowl – a quick and satisfying lunchtime meal that’ll transport your taste buds to exotic Thailand. In just 12 minutes, you’ll create a nutritious combination of lemongrass tofu nuggets, aromatic lentil quinoa rice, sauteed baby spinach, and creamy green Thai curry sauce. This high-protein bowl, boasting 27 grams per serving, is a guilt-free indulgence that will keep you fueled and focused until dinnertime.

Ham + Cheese Potato Soup: Satisfy your craving for comfort with our soup rich in hearty flavors and creamy textures. Browned maple honey ham and sauteed onions form a flavorful base, while tender potatoes simmer in a savory broth. The melted sharp cheddar cheese adds a creamy touch to create a satisfying lunchtime meal. With 40 grams of protein and 510 calories per serving, this lunchtime delight will carry you throughout your busy day.

Korean BBQ Chicken Grains: Experience the bold and irresistible flavors of Korea with this protein-rich chicken paired with whole-grain rice. Pair a seven-grain rice blend with tender pieces of Korean BBQ-style chicken drizzled with a mouthwatering, sweet, and savory bbq sauce. With 40 grams of protein per serving and 540 calories, this dish is satisfying and will keep you full all day long.

Stovetop Bison Chili: Get ready to indulge in another comfortable and delectable dish that’s ready in just 17 minutes. This protein-packed chili is a flavor explosion combining sautéed bell peppers, onions, ground bison, and Cuban spiced black beans to create a mouthwatering, flavorful meal. Packed with 42 grams of protein and 520 calories per serving, this chili is a nutritional powerhouse that will keep you fueled at lunchtime.

Oven Roasted Salmon with Tzatziki Zucchini: A Mediterranean classic, this dish combines heart-healthy Atlantic salmon, and sautéed zucchini, all crowned with a generous serving of dairy-free tzatziki for a burst of refreshing flavor. With 31 grams of protein and 500 calories, this meal is both satisfying and nutritious. Keep yourself energized with this mouthwatering combination that will leave you craving more with every bite.

Easy High-protein Dinner Ideas

Turkey Meatloaf + Roasted Brussels: Get ready for a protein-packed dinnertime delight with this turkey and Brussels recipe. In just 20 minutes, you’ll savor a wholesome meal that energizes you throughout the night. The Florentine turkey meatloaf is seared until tender and paired with roasted Brussels sprouts to create a comforting dinner. With 36 grams of protein and just 400 calories per serving, this recipe is a dinnertime winner that will satisfy your cravings with every protein-packed bite.

Lemon Pepper Chicken w/ Baby Broccoli and Potatoes: Ready in 25 minutes, this hearty chicken dinner is packed with zesty flavor and high-quality, healthy protein. Combine lemon pepper seasoned chicken with tender creamer potatoes to create a warm base for your meal. Pair with sautéed baby broccoli for a dish that contains 42 grams of protein and 610 calories per serving. Savor the flavors of this nutritious and refreshing dinner-time meal.

Wild Mushroom Chicken Scallopini: Create a gourmet-style meal that’ll impress your macros and your taste buds. This recipe features tender green beans, boneless chicken breast, and earthy baby bella mushrooms, all drizzled with a hearty, mushroom gravy. Complete this delightful combination with a fluffy, seven-grain blend for a wholesome meal that delivers an impressive 54 grams of protein and 670 calories per serving.

Chicken Breast + Mac n’ Cheese: Ready in a quick 12 minutes, this classic dinner recipe is the ultimate comfort food. Combine roasted cauliflower, protein-rich chicken breast with sautéed baby spinach. Pair with a side of creamy macaroni and cheese to create a vibrant and mouthwatering dinner. With 56 grams of protein and 710 calories per serving, you can treat yourself to a hearty meal that also delivers on its nutritional promise. 

Caesar Chicken Breast + Rosemary Potatoes: Experience a mouthwatering and protein-packed delight featuring seared chicken breast infused with rosemary, and heirloom potatoes seasoned to perfection. Pair with a side of sautéed fresh asparagus and drizzle a vegan Caesar dressing over the meal for a tangy and creamy finish. With 44 grams of protein and 610 calories per serving, get ready to savor every delicious and nutritious bite!

Maintaining a Consistent High-Protein Meal Plan

Maintaining a consistent high-protein meal plan is key to fueling your body and achieving your workout goals. By incorporating protein-rich foods into your meals, such as lean meats, poultry, fish, legumes, and dairy products, you can make sure you’re hitting your protein macros. However, remember that balance and variety in your diet are just as important to make sure you’re getting the right amount of essential vitamins and minerals. Incorporating a diverse range of protein sources and pairing them with a variety of vegetables, whole grains, and healthy fats not only provides the right nutrients but also keeps your meals exciting and delicious.

However, it's important to be mindful of the potential risks associated with consuming excessive amounts of protein, particularly for individuals with kidney function issues. If you have pre-existing chronic kidney disease, it's crucial to get medical advice from a healthcare professional to determine the appropriate protein intake for your specific needs.

Let this be your inspiration, guiding you toward creating delicious and protein-packed meals that align with your overall health goals. Embrace variety, prioritize balance, and enjoy the journey of nourishing your body with wholesome ingredients. 

It's no secret that meal planning and grocery shopping can be time-consuming, leaving you with little time to focus on hitting your protein goals. At Hungryroot, we take care of the hard work for you with our all-in-one healthy grocery and meal planning service. You can choose from a wide variety of clean, wholesome recipes that are easy to prepare. No more last-minute trips to the grocery store or unhealthy fast food options. Let Hungryroot help you stay on track and achieve your health and wellness goals, even with a busy schedule. Take our personalized quiz today, and see the difference for yourself!