A high protein diet can be an effective way to lose weight and build muscle. Meal ideas for a high protein diet should focus on lean proteins such as chicken, turkey, fish, and eggs. Other good sources of protein include legumes, nuts, and seeds.
Breakfast:
• Egg and vegetable omelette: whisk together eggs, spinach, mushrooms, tomatoes, and feta cheese. Cook in a non-stick pan until the egg is set.
• Egg muffins: whisk together eggs, bell peppers, onions, and cheese. Bake in a muffin tin for 15 minutes.
• Greek yogurt parfait: layer Greek yogurt, berries, and granola in a bowl.
Lunch:
• Turkey wrap: spread hummus on a whole wheat wrap. Add turkey, lettuce, tomato, and avocado.
• Quinoa bowl: cook quinoa and mix with black beans, grilled chicken, corn, and tomatoes. Top with a vinaigrette dressing.
• Salmon salad: combine cooked salmon, spinach, tomatoes, cucumbers, and feta cheese. Drizzle with olive oil and lemon juice.
Dinner:
• Baked chicken: marinate chicken breasts in olive oil, garlic, and herbs. Bake for 30 minutes. Serve with a side of roasted vegetables.
• Grilled shrimp: marinate shrimp in olive oil, garlic, and herbs. Grill for 4–5 minutes. Serve with a side of roasted potatoes.
• Fish tacos: pan-fry fish fillets in olive oil. Place in taco shells and top with lettuce, tomatoes, and avocado.
