7. Chicken Breast Stir Fry with Veggies
Protein Punch: 36 grams
Ingredients: Chicken breast, asparagus, carrots, broccoli, olive oil, sesame oil, garlic, ginger, soy sauce, wild rice.
A chicken stir-fry is one of the easiest meals you can whip up in a matter of minutes, and it gives you all the flexibility to customize it to your liking. Young suggests adding things like asparagus, carrots, and broccoli to your stir fry and putting it over a portion of rice.
“Chicken breast is a good protein source, as it is a lean meat and thus is high in protein and low in fat,” she says. “It is also a complete protein and contains all the essential amino acids our body requires to build and repair tissues.”
Young also adds that when choosing a rice, “opt for wild rice because it is higher in protein and fiber compared to white rice.”
8. Panini with Provolone, Peppers, and Arugula
Protein Punch: 16 grams
Ingredients: Ham, spicy salami, provolone cheese, sourdough bread, arugula, red pepper, olive oil.
Sandwiches are ideal for easy lunchtime meals, and if you have a bit of extra time to make yourself a panini, this Provolone Panini recipe can give you a boost of protein. The protein count is a little lower than some of the other meals on our list, but it still provides more of this important nutrient than many other types of sandwiches.