She Strengthens

Beyond Chicken: Exploring High-Protein Options

When you need a break from chicken, it’s essential to know your other protein options. From meat to vegetarian and vegan sources, there’s a wide array of choices available. But what exactly constitutes a high-protein meal?

Understanding High-Protein

The recommended daily intake of protein varies by gender. For men, it’s 56-91 grams, while for women, it’s 46-75 grams. A high-protein meal should provide around 20 grams of protein per serving.

Turkey: A High-Protein Alternative

1. Turkey Quinoa Stuffed Bell Peppers
   This recipe combines turkey and quinoa, ensuring a protein-packed meal. Add some cheese on top, and you’ve got a satisfying dish. Protein per serving: 36 grams.

2. Kale and Turkey Sausage Sauté with Parmesan
   This warm salad is filling and flavorful, thanks to turkey sausage. The kale, spices, and Parmesan shavings create a delicious combination. Protein per serving: 32 grams.

3. 5-Ingredient Spaghetti Squash with Pasta Sauce
   This quick and easy recipe uses store-bought marinara sauce and canned tomatoes. Ground turkey adds richness to the sauce, which is served over roasted spaghetti squash. Protein per serving: 28 grams.

4. Turkey Marinara Stuffed Portobello Mushrooms
   This Italian-inspired dish uses portobello mushrooms instead of peppers. The earthy flavor of the mushrooms pairs well with the sauce and cheese. Protein per serving: 26 grams.

5. Tex-Mex Stuffed Zucchini with Avocado Salsa
   Zucchini makes a great vessel for Mexican-spiced turkey and salsa. Top with your favorite additions for a lower-carb taco. Protein per serving (2 boats): 27 grams (estimated).

Beef and Pork: Hearty Protein Options

6. Grilled Steak and Peach Salad with Blue Cheese and Red Wine Vinaigrette
   This summer grilled salad combines steak and peaches for a surprising flavor combination. Spinach, pecans, and blue cheese crumbles add texture and flavor. Protein per serving: 27 grams.

7. Mustard Pork Tenderloin with Grilled Vegetables in Foil
   Marinated pork tenderloin grills in 12 minutes, while foil packs of veggies cook alongside. Top with cheddar cheese for a satisfying meal. Protein per serving: 33 grams.

8. Sesame Beef
   Enjoy a Chinese-inspired dish made with tender flank steak, ready in under 20 minutes. Protein per serving: 26 grams.

9. Lemongrass Thai Ground Pork Stir-Fry
   This aromatic stir-fry uses lemongrass, ginger, shallots, and fish sauce to flavor ground pork and veggies. Serve with spiralized carrots and zucchini for a fun twist. Protein per serving: 27 grams.

10. Healthy and Easy Beef Fajitas
    Everyone loves fajitas! This recipe uses cumin and chili powder to flavor the steak, which is seared in a hot cast-iron pan. Protein per serving: 30.5 grams.

11. Balsamic Roasted Pork Chops
    This quick bistro-style meal is perfect for guests. Sear the pork chops, then roast them in a sweet-sour balsamic vinegar sauce. Serve with sautéed spinach and baked sweet potatoes for a heartier meal. Protein per serving: 36 grams.

Seafood: A High-Protein Option

12. Mexican Tuna Salad with Avocado
    Update the classic avocado boat with a Mexican-style filling. Canned tuna joins black beans, red peppers, diced avocado, cilantro, lime, and jalapeño for a sprightly salad. Protein per serving: 29 grams (estimated).

13. Miso Sea Bass En Papillote
    This dish uses miso, ginger, and lime to marinate bass or halibut fillets. The fish steams with asparagus, red bell pepper, and Japanese eggplant in a parchment pouch. Protein per serving: 35 grams (estimated).

14. Lemon-Herb Salmon Cakes
    These fancy salmon cakes are made from fresh salmon fillets, mashed parsnips, and fresh parsley and rosemary. Bake in the oven for a protein-packed meal. Protein per serving (2 cakes): 32 grams.

15. Spicy Shrimp and Cabbage Stir-Fry
    This stir-fry proves that limitations can lead to creativity. Use fresh ginger root and sesame seeds to add flavor to this spicy dish. Protein per serving: 25.7 grams.

16. Blackened Mahi Mahi Burgers
    Pair tropical flavors with Cajun seasoning on the fish, piquillo pepper mayo on the bun, and grilled pineapple for a beachside-inspired meal. Protein per serving: 34 grams.

Vegetarian and Vegan Options

17. Chickpea-Stuffed Eggplant with Couscous and Tahini Sauce
    This eggplant dish is a protein powerhouse, with fluffy couscous, soft chickpeas, charred veggies, and thick tahini drizzle. Protein per serving (2 halves): 26 grams (estimated).

18. Crustless Vegetable Quiche
    This make-ahead dinner quiche uses whole eggs and whole-milk cheddar and Monterey Jack. Add lots of veggies, including mushrooms and asparagus, for a satisfying meal. Protein per serving: 22 grams.

19. Power Protein Salad
    This meatless salad packs over 20 grams of protein, thanks to quinoa and three types of beans. Sprinkle with homemade chili-roasted almonds for added crunch. Protein per serving: 30 grams.

20. Quinoa-Encrusted Tofu Parmesan
    Every layer of this dish is bursting with protein: tofu slices, quinoa, and melted mozzarella on top. Serve with warm marinara sauce and fresh basil. Protein per serving: 23.5 grams.

21. Spicy Chickpea Edamame Salad Pitas
    This toaster oven dinner is perfect for hot summer nights. The chickpea and edamame mixture takes only 15 minutes to assemble and is full of tangy and spicy flavors. Protein per serving: 20 grams.