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High-Protein Meal Plan: 21 Recipes to Satisfy Your Cravings

If you're looking to add more protein to your diet, this high-protein meal plan can help. Research shows that getting enough protein can regulate blood sugar levels, reduce bone loss, and support muscle growth and sustained energy. The FDA recommends that women aim for 46 grams of protein a day, while men should consume 56 grams per day. Fortunately, these 21 recipes each pack at least 12 grams of protein, making it easy to hit your daily goal.

Breakfast

Make Ahead High-Protein Breakfast Bowl

• 1 cup plain Greek yogurt
• 1/4 cup quinoa, uncooked
• 1/4 cup steel-cut oats, uncooked
• 1/2 cup almond milk
• 1/2 tablespoon chia seeds
• 1/4 cup blueberries
• 1/4 cup raspberries
• 1/4 teaspoon vanilla extract

Mix the Greek yogurt, quinoa, oats, almond milk, chia seeds, and vanilla extract in a large bowl. Divide the mixture into 2-3 serving jars or containers. Top with fresh berries. Cover and refrigerate overnight.

Lunch

Egg Roll in a Bowl

• 1 tablespoon olive oil
• 1 pound ground pork
• 1 tablespoon minced ginger
• 3 cloves garlic, minced
• 2 cups coleslaw mix
• 1/4 cup soy sauce or tamari
• 1/4-1/2 teaspoon red pepper flakes
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 2 green onions, sliced

Heat the olive oil in a large skillet over medium-high heat. Add the ground pork, ginger, and garlic. Cook until browned and no longer pink, breaking up the pork into crumbles with a spoon as it cooks. Drain any excess grease. Add the coleslaw mix, soy sauce, and red pepper flakes. Cook until the coleslaw mix has wilted, stirring frequently. Stir in the sesame oil, rice vinegar, and green onions. Serve hot.

Dinner

Sweet Potato and Black Bean Tacos

• 2 sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1/4 cup crumbled blue cheese
• 1/4 cup cilantro leaves

Preheat the oven to 425°F. Toss the sweet potatoes with olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast until tender, about 25-30 minutes. In a separate skillet, heat the black beans with the smoked paprika, garlic powder, cumin, and salt and pepper to taste. Warm the tortillas in the oven or a separate skillet. To assemble the tacos, place a scoop of the black beans on each tortilla. Top with roasted sweet potatoes, blue cheese crumbles, and cilantro leaves.

Originally Post From https://www.purewow.com/food/high-protein-meal-plan

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