45 High-Protein Recipes That’ll Keep You Satisfied

If you think high-protein meals are only for gym bros, think again. One of the three macronutrients (along with carbs and fat), protein is the building block for the body’s tissues and organs. It’s present in every cell in the body, and it’s crucial for muscle building, maintenance and repair.

The amount of protein you need depends on a variety of factors, like your body size, health status and your activity level. A general rule of thumb is that you need at least 0.8 grams of protein per kilogram of body weight — that means someone who weighs 150 pounds (68.2 kilograms) needs a minimum of 54.6 grams of protein per day. If you’re active, trying to build muscle or have certain health conditions, you likely need more than that.

The good news is that it’s pretty easy to get enough protein if you’re prioritizing the right foods and eating a variety. To make things simple, we put together a list of high-protein dishes — defined as having at least 15 grams per serving — that suit every taste, preference and occasion.

Start with Gyudon, the epitome of comfort food in Japan. Usually prepared at home, the dish is also ubiquitous at fast-food restaurants across the country. Gyudon is made from thinly sliced beef and onions coated in a slightly sweet soy sauce-based sauce. Some people prefer a raw or poached egg on top while others sprinkle sesame seeds instead. Feel free to play around with the recipe to create your favorite version of this fast, filling and inexpensive meal.

Some of the most amazing egg recipes in India are found in the Parsi community, but papeta par eda (eggs over potatoes) is a hands-down favorite — with 17 grams of protein found mostly in the eggs. You can have it for breakfast, lunch, dinner or a snack. Sometimes it’s even prepared with potato chips instead of sliced potatoes! If you have any leftover cooked potatoes, you can reheat them in a small skillet and poach a fresh egg on top. Sprinkle with some more chopped cilantro and you have a delicious dish in minutes.

Clocking in at 32 grams of protein per serving, we’ve turned the flavors of a classic Philly cheesesteak into a 30-minute one-pan weeknight dinner with more veggies, less meat and added fiber and protein from chickpea pasta. We like the slight nuttiness of the chickpea pasta here, but you can use traditional pasta, too. The pickled cherry peppers add a bit of a kick, so feel free to scale them back a bit if you’re making this for someone with milder tastes.

A nod to the richly flavored lentil stews enjoyed throughout India, this dal comes together fast and is scented with curry paste and garam masala. Thanks to plenty of lentils, it’s got 22 grams of plant-based protein to keep you satisfied for hours.