5 High-Protein Meals for Muscle Growth & Energy

Fuel your fitness goals with these nutrient-dense, protein-packed meals designed to support muscle recovery, sustained energy, and optimal performance. Each recipe includes precise macros to help you stay on track.

1. Turkey & Avocado Wrap

Serves: 1 | Prep Time: 5 mins | Cook Time: 0 mins

A fresh, portable lunch option rich in lean protein and healthy fats.

Ingredients

• 1 whole-wheat tortilla
• 4 oz (115 g) sliced turkey breast
• ¼ avocado, mashed
• 1 tbsp Greek yogurt
• ½ cup spinach
• 2 tomato slices
• Salt & pepper

Instructions

1. Spread avocado and Greek yogurt on tortilla.
2. Add turkey, spinach, and tomato slices.
3. Roll tightly and cut in half.

Macros

• Calories: 340
• Protein: 36 g
• Carbs: 28 g
• Fat: 9 g

2. High-Protein Chickpea Pasta with Tuna

Serves: 2 | Prep Time: 10 mins | Cook Time: 15 mins

A gluten-free pasta alternative packed with fiber and omega-3s.

Ingredients

• 4 oz (115 g) chickpea pasta
• 1 can (5 oz) tuna in water, drained
• 1 tbsp olive oil
• ½ cup cherry tomatoes, halved
• 1 tbsp lemon juice
• 1 tbsp parsley
• Salt & pepper

Instructions

1. Cook pasta according to package instructions.
2. In a bowl, mix tuna, tomatoes, olive oil, and lemon juice.
3. Add cooked pasta and toss to combine.

Macros (per serving)

• Calories: 410
• Protein: 42 g
• Carbs: 35 g
• Fat: 11 g

3. Air-Fried Chicken Tenders with Yogurt Dip

Serves: 2 | Prep Time: 10 mins | Cook Time: 12 mins

Crispy, flavorful, and guilt-free — perfect for lunch or meal prep.

Ingredients

• 8 oz (225 g) chicken breast, cut into strips
• ½ cup oat flour or almond flour
• 1 egg, beaten
• ½ tsp paprika
• Salt & pepper
• ¼ cup Greek yogurt + 1 tsp lemon juice (for dip)

Instructions

1. Coat chicken in egg, then in seasoned flour.
2. Air fry at 375°F (190°C) for 10–12 minutes.
3. Mix Greek yogurt with lemon juice for dip.

Macros (per serving)

• Calories: 380
• Protein: 43 g
• Carbs: 14 g
• Fat: 15 g

4. Lentil & Spinach Protein Soup

Serves: 3 | Prep Time: 10 mins | Cook Time: 25 mins

A hearty vegetarian meal rich in plant-based protein and fiber.

Ingredients

• 1 cup dry lentils
• 3 cups vegetable broth
• 1 cup spinach
• ½ onion, diced
• 1 clove garlic, minced
• 1 tbsp olive oil
• ½ tsp cumin
• ½ tsp black pepper

Instructions

1. Heat olive oil in a pot and sauté onion and garlic.
2. Add lentils, broth, and spices. Simmer for 20–25 minutes.
3. Stir in spinach until wilted.

Macros (per serving)

• Calories: 290
• Protein: 24 g
• Carbs: 34 g
• Fat: 6 g

5. Protein Waffles with Greek Yogurt & Berries

Serves: 2 | Prep Time: 5 mins | Cook Time: 5 mins

A protein-rich breakfast that feels like dessert but powers your morning.

Ingredients

• 1 scoop vanilla whey protein
• ½ cup oats
• 2 egg whites
• ¼ cup unsweetened almond milk
• 1 tsp baking powder
• ¼ cup Greek yogurt
• ¼ cup mixed berries

Instructions

1. Blend oats, protein, egg whites, milk, and baking powder.
2. Cook in waffle maker until golden brown.
3. Top with Greek yogurt and berries.

Macros (per serving)

• Calories: 360
• Protein: 35 g
• Carbs: 28 g
• Fat: 10 g

Summary Table