“Power-Packed Plates: 10 High-Protein Meal Recipes to Fuel Your Day”

Protein-Packed Breakfast Burrito

Ingredients:

• 2 large whole wheat tortillas
• 4 large eggs
• 1/2 cup black beans, drained and rinsed
• 1/2 cup diced bell peppers (any color)
• 1/4 cup shredded cheddar cheese
• 1/4 cup salsa (this is my favorite)
• 2 tablespoons chopped fresh cilantro (optional)
• Salt and pepper to taste
• Olive oil or cooking spray

Instructions:

1. Heat a non-stick skillet (this is the skillet that I like to use) over medium heat. Add a little olive oil or cooking spray to prevent sticking.
2. In a small bowl, whisk the eggs until well beaten. Season with salt and pepper to taste.
3. Pour the beaten eggs into the skillet and cook, stirring occasionally, until they are scrambled and cooked through. Remove from heat and set aside.
4. In the same skillet, add a little more olive oil or cooking spray if needed. Add the diced bell peppers and cook until they are slightly softened, about 3-4 minutes.
5. Add the black beans to the skillet with the bell peppers and cook for another 2-3 minutes until heated through.
6. Warm the tortillas in the microwave for about 15-20 seconds or until they are pliable.
7. Divide the scrambled eggs, black bean, and bell pepper mixture between the two tortillas, placing the filling in the center of each tortilla.
8. Sprinkle shredded cheddar cheese evenly over the filling on each tortilla.
9. Top each burrito with salsa and chopped cilantro, if desired.
10. Fold the sides of each tortilla over the filling, then roll up tightly to form a burrito.
11. Serve immediately, or wrap each burrito tightly in foil for an on-the-go breakfast option.

And that’s it, it’s a delicious breakfast that you can do in maybe less than 10 minutes, and I think it’s a meal that will leave you satisfied for a long time.

Grilled Chicken and Vegetable Skewers

Ingredients:

• 2 boneless, skinless chicken breasts, cut into cubes
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 green bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 1 zucchini, sliced into rounds
• 8-10 cherry tomatoes
• Wooden or metal skewers (if using wooden skewers, soak them in water for 30 minutes before grilling)

For the Marinade:

• 1/4 cup olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Juice of 1 lemon

Instructions:

1. In a small bowl, whisk together all the ingredients for the marinade – olive oil, minced garlic, dried oregano, dried thyme, paprika, cumin, salt, pepper, and lemon juice.
2. Place the cubed chicken breast pieces in a shallow dish or resealable plastic bag. Pour the marinade over the chicken, making sure it is evenly coated. Cover the dish or seal the bag and refrigerate for at least 30 minutes, or up to 4 hours, to allow the flavors to meld.
3. Preheat your grill to medium-high heat.
4. While the grill is heating, prepare the vegetables. Cut the bell peppers, onion, and zucchini into chunks or slices, depending on your preference.
5. Thread the marinated chicken pieces and prepared vegetables onto the skewers, alternating between the chicken and vegetables to create colorful skewers.
6. Once the grill is hot, lightly oil the grates to prevent sticking. Place the skewers on the grill and cook for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred.
7. During the last few minutes of cooking, add the cherry tomatoes to the skewers and grill until they are slightly softened and blistered.
8. Remove the skewers from the grill and let them rest for a few minutes before serving.
9. Serve the grilled chicken and vegetable skewers hot, with your favorite side dishes like rice, quinoa, or a fresh salad.
10. Enjoy your delicious and nutritious grilled meal!

Lean Turkey and Quinoa Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers (any color), halved and seeds removed
• 1 cup quinoa, rinsed
• 1 lb lean ground turkey
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• 1 can (14 oz) diced tomatoes, drained
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1/2 cup shredded mozzarella cheese (optional)
• Fresh parsley or basil for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Remove from heat and fluff the quinoa with a fork. Set aside.
3. Heat olive oil in a large skillet over medium heat. Add chopped onion and minced garlic, and cook until softened, about 2-3 minutes.
4. Add the ground turkey to the skillet, breaking it up with a wooden spoon, and cook until browned and cooked through, about 5-7 minutes.
5. Stir in the drained diced tomatoes, dried oregano, dried basil, paprika, salt, and pepper. Cook for another 2-3 minutes to allow the flavors to meld together.
6. Remove the skillet from heat and stir in the cooked quinoa until well combined.
7. Place the halved bell peppers in a baking dish, cut side up. Spoon the turkey and quinoa mixture evenly into each bell pepper half, pressing down gently to pack the filling.
8. If desired, sprinkle shredded mozzarella cheese over the stuffed bell peppers for an extra cheesy topping.
9. Cover the baking dish with foil and bake in the preheated oven for 25-30 minutes, or until the bell peppers are tender.
10. Remove the foil and bake for an additional 5 minutes, or until the cheese is melted and bubbly (if using).
11. Remove the stuffed bell peppers from the oven and let them cool for a few minutes before serving.
12. Garnish with fresh parsley or basil, if desired, before serving.
13. Enjoy your flavorful and nutritious Lean Turkey and Quinoa Stuffed Bell Peppers!

Salmon and Avocado Salad

Ingredients:

• 2 salmon fillets, skin-on
• 4 cups mixed salad greens (such as baby spinach, arugula, and lettuce)
• 1 ripe avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup sliced almonds (optional)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Season the salmon fillets with salt and pepper on both sides. Place them skin-side down on the preheated grill and cook for about 4-5 minutes per side, or until the salmon is cooked through and easily flakes with a fork. Remove from heat and let cool slightly.
3. While the salmon is cooking, prepare the salad ingredients. In a large bowl, combine the mixed salad greens, sliced avocado, cherry tomatoes, and sliced red onion. If using, sprinkle sliced almonds over the salad for added crunch.
4. In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
5. Once the salmon has cooled slightly, remove the skin and flake the flesh into bite-sized pieces using a fork.
6. Add the flaked salmon to the salad bowl.
7. Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
8. Divide the salmon and avocado salad among serving plates.
9. Serve immediately, garnished with additional lemon wedges if desired.
10. Enjoy your refreshing and nutritious Salmon and Avocado Salad as a light and satisfying meal!

Egg White Veggie Omelette

Ingredients:

• 4 egg whites
• 1 cup fresh spinach leaves, chopped
• 1/4 cup diced bell peppers (any color you prefer)
• 1/4 cup diced tomatoes
• 1/4 cup diced onions
• Salt and pepper to taste
• 1 tablespoon olive oil or cooking spray

Instructions:

1. Heat olive oil or cooking spray in a non-stick skillet over medium heat.
2. In a mixing bowl, whisk the egg whites until frothy. Season with salt and pepper to taste.
3. Pour the whisked egg whites into the heated skillet, swirling to cover the bottom evenly.
4. Let the egg whites cook undisturbed for about 2 minutes, or until the edges start to set.
5. Sprinkle the chopped spinach, diced bell peppers, tomatoes, and onions evenly over one half of the omelette.
6. Using a spatula, carefully fold the other half of the omelette over the filling.
7. Cook for another 2-3 minutes, or until the omelette is cooked through and the veggies are tender.
8. Slide the omelette onto a plate and serve hot.

Feel free to customize this recipe by adding your favorite vegetables or even some shredded cheese for extra flavor! Enjoy your healthy and delicious Egg White Veggie Omelette with spinach.

Black Bean and Quinoa Buddha Bowl

Ingredients:

For the Buddha Bowl:

• 1 cup cooked quinoa
• 1 cup cooked black beans (canned beans, rinsed and drained, work well)
• 1 cup mixed greens (such as spinach, kale, or arugula)
• 1 avocado, sliced
• 1/2 cup shredded carrots
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced cucumber
• 1/4 cup sliced radishes
• 1/4 cup roasted sweet potatoes, diced (optional)
• 2 tablespoons chopped fresh cilantro (optional, for garnish)
• 2 tablespoons toasted pumpkin seeds (optional, for garnish)

For the Dressing:

• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1 garlic clove, minced
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions. Fluff with a fork and set aside.
2. In a small bowl, whisk together the ingredients for the dressing – olive oil, lime juice, minced garlic, honey or maple syrup, salt, and pepper. Set aside.
3. Assemble the Buddha bowls by dividing cooked quinoa, black beans, mixed greens, avocado slices, shredded carrots, cherry tomatoes, sliced cucumber, and sliced radishes among serving bowls.
4. If using, add roasted sweet potatoes to the bowls.
5. Drizzle the prepared dressing over each Buddha bowl.
6. Garnish with chopped fresh cilantro and toasted pumpkin seeds, if desired.
7. Serve immediately and enjoy your nutritious and flavorful Black Bean and Quinoa Buddha Bowl!

Feel free to customize your Buddha bowl with additional toppings such as sliced bell peppers, diced red onions, or your favorite herbs and spices. You can also add a protein source like grilled chicken or tofu for extra satiety. Enjoy your meal!

Greek Yogurt Chicken Caesar Wrap

Ingredients:

For the Chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

For the Caesar Dressing:

• 1/2 cup plain Greek yogurt
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

For the Wrap:

• 4 large whole wheat or spinach tortillas
• 2 cups chopped romaine lettuce
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced black olives
• 1/4 cup shredded Parmesan cheese
• Optional: additional toppings like sliced cucumbers, red onions, or roasted red peppers

Instructions:

1. Preheat your grill or grill pan over medium-high heat. Season the chicken breasts with olive oil, garlic powder, salt, and pepper.
2. Grill the chicken breasts for about 6-8 minutes per side, or until cooked through and no longer pink in the center. Remove from heat and let them rest for a few minutes before slicing into strips.
3. While the chicken is cooking, prepare the Caesar dressing. In a small bowl, whisk together the Greek yogurt, grated Parmesan cheese, lemon juice, Dijon mustard, minced garlic, salt, and pepper until smooth. Adjust seasoning to taste.
4. To assemble the wraps, spread a generous amount of Caesar dressing onto each tortilla.
5. Top each tortilla with chopped romaine lettuce, sliced grilled chicken strips, cherry tomatoes, sliced black olives, shredded Parmesan cheese, and any additional toppings of your choice.
6. Fold in the sides of the tortillas and roll them up tightly to form wraps.
7. If desired, you can grill the wraps on a panini press or in a skillet for a few minutes on each side until lightly toasted and crispy.
8. Serve the Greek Yogurt Chicken Caesar Wraps immediately, either whole or sliced in half, and enjoy!

These wraps are perfect for a quick and satisfying lunch or dinner. Feel free to customize them with your favorite ingredients and enjoy the creamy, tangy flavor of the Greek yogurt Caesar dressing!

Tofu and Vegetable Stir-Fry

Ingredients:

For the Stir-Fry Sauce:

• 1/4 cup low-sodium soy sauce
• 2 tablespoons hoisin sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 2 cloves garlic, minced
• 1 teaspoon minced ginger
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch
• 1/4 cup water

For the Stir-Fry:

• 14 oz (400g) firm tofu, pressed and cubed
• 2 tablespoons vegetable oil, divided
• 2 cups mixed vegetables (such as bell peppers, broccoli, snap peas, carrots, mushrooms, etc.), sliced or chopped
• 1 small onion, sliced
• Cooked rice or noodles for serving
• Optional toppings: sesame seeds, sliced green onions, chopped cilantro

Instructions:

1. Start by preparing the tofu. Drain the tofu and gently press it between paper towels or a clean kitchen towel to remove excess moisture. Cut the tofu into cubes.
2. In a small bowl, whisk together all the ingredients for the stir-fry sauce: soy sauce, hoisin sauce, rice vinegar, honey or maple syrup, minced garlic, minced ginger, sesame oil, cornstarch, and water. Set aside.
3. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
4. In the same skillet, add the remaining tablespoon of vegetable oil. Add the sliced onion and mixed vegetables to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are crisp-tender.
5. Return the cooked tofu to the skillet with the vegetables.
6. Give the stir-fry sauce a quick stir to recombine, then pour it over the tofu and vegetables in the skillet.
7. Cook, stirring constantly, for 2-3 minutes, or until the sauce has thickened and evenly coated the tofu and vegetables.
8. Remove the skillet from heat. Serve the tofu and vegetable stir-fry hot over cooked rice or noodles.
9. Garnish with optional toppings such as sesame seeds, sliced green onions, or chopped cilantro.
10. Enjoy your delicious and nutritious tofu and vegetable stir-fry!

Feel free to customize this recipe by using your favorite vegetables or adjusting the seasoning according to your taste preferences. It’s a versatile dish that’s perfect for a quick and satisfying weeknight meal!

Beef and Broccoli Quinoa Bowl

Ingredients:

For the Beef and Broccoli:

• 1 lb (450g) flank steak, thinly sliced against the grain
• 3 cups broccoli florets
• 2 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon hoisin sauce
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil, divided
• Salt and pepper to taste

For the Quinoa:

• 1 cup quinoa, rinsed
• 2 cups water or broth
• Salt to taste

Optional Garnishes:

• Sliced green onions
• Sesame seeds
• Red pepper flakes

Instructions:

1. Start by cooking the quinoa. In a medium saucepan, combine the rinsed quinoa and water or broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
2. In a small bowl, whisk together the soy sauce, oyster sauce, hoisin sauce, minced garlic, grated ginger, cornstarch, and a pinch of salt and pepper. This will be the marinade for the beef.
3. Place the thinly sliced flank steak in a shallow dish or resealable plastic bag. Pour half of the marinade over the steak, reserving the other half for later. Toss to coat the steak evenly in the marinade. Let it marinate for at least 15 minutes at room temperature, or for up to 1 hour in the refrigerator.
4. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the marinated beef to the skillet in a single layer, reserving any excess marinade in the dish or bag. Cook for 2-3 minutes without stirring, allowing the beef to sear and develop a nice brown crust.
5. Add the broccoli florets to the skillet with the beef. Cook, stirring frequently, for another 3-4 minutes, or until the broccoli is tender-crisp and the beef is cooked to your desired level of doneness.
6. Pour the remaining marinade over the beef and broccoli in the skillet. Cook for an additional 1-2 minutes, stirring constantly, until the sauce has thickened and coated the beef and broccoli evenly.
7. Divide the cooked quinoa among serving bowls. Top with the beef and broccoli mixture.
8. Garnish with sliced green onions, sesame seeds, and red pepper flakes, if desired.
9. Serve hot and enjoy your delicious Beef and Broccoli Quinoa Bowl!

This dish is not only packed with flavor but also provides a good balance of protein, vegetables, and whole grains. It’s perfect for a satisfying and nutritious meal any day of the week!

Chickpea and Spinach Curry

Ingredients:

• 2 tablespoons oil (such as coconut oil, olive oil, or vegetable oil)
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (adjust to taste for spice level)
• 1 can (14 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 4 cups fresh spinach leaves, roughly chopped
• Salt and pepper to taste
• Fresh cilantro leaves, for garnish
• Cooked rice or naan bread, for serving

Instructions:

1. Heat oil in a large skillet or pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add minced garlic and grated ginger to the skillet. Cook for another 1-2 minutes until fragrant.
3. Stir in ground cumin, ground coriander, ground turmeric, ground cinnamon, and cayenne pepper. Cook for 1 minute, stirring constantly, until the spices are aromatic.
4. Add the drained and rinsed chickpeas to the skillet, stirring to coat them in the spices.
5. Pour in the diced tomatoes with their juices and coconut milk. Stir well to combine all the ingredients.
6. Bring the curry to a simmer, then reduce the heat to low. Let it simmer gently for about 10-15 minutes, stirring occasionally, to allow the flavors to meld together and the sauce to thicken.
7. Add the chopped spinach to the skillet, stirring until wilted and incorporated into the curry. Cook for an additional 2-3 minutes.
8. Taste the curry and adjust the seasoning with salt and pepper as needed.
9. Once the spinach is wilted and the curry is heated through, remove the skillet from heat.
10. Serve the Chickpea and Spinach Curry hot, garnished with fresh cilantro leaves. You can enjoy it on its own, or serve it over cooked rice or with naan bread on the side.

This Chickpea and Spinach Curry is not only delicious and satisfying but also packed with protein and nutrients. It’s perfect for a cozy weeknight dinner or meal prep for lunch throughout the week. Enjoy!