Buzz
For your regular lunches, the amount of protein you're consuming is likely just fine. But if you're focused on building muscle, or aiming to maintain a high protein intake while losing weight, fitting enough protein into your meals can be tricky without relying on gross smoothies. But don't worry—I've got you covered.
Protein is easy to find, but the challenge is discovering meals that are rich in protein without overloading on other nutrients. For instance, a bowl of quinoa offers a solid amount of protein but also packs in a lot of carbs. The foods on this list are primarily focused on protein, and you can pair them with other ingredients as you please.
Sous Vide Chicken Breasts
Apologies to anyone without an immersion circulator, because this method is hands down the best way to stuff yourself with protein while enjoying a meal that feels gourmet (because it is).
Here's my go-to chicken recipe: I toss a few frozen chicken breasts into a bag with olive oil, some minced garlic, a generous pinch of salt, and any seasonings I’m in the mood for (Trader Joe’s 21 Seasoning Blend works wonders here). I cook it at 148°F for 2 hours, and I’ve got perfectly juicy and flavorful chicken ready for the week. I either eat it as is or slice it up for sandwiches, salads, or rice bowls.
Protein Drinks That Aren’t Milkshakes
You could throw a scoop or two of protein powder into a massive milkshake-style smoothie with yogurt, juice, fruit, honey, peanut butter, and anything else in your kitchen that looks tasty. But then you’re not just having a drink—you’re basically eating a meal, or more accurately, a dessert.
Alternatively, some people just mix protein powder with water, and if that works for you (or if you can tolerate it), more power to you. I personally can't do it. So I prefer one of these options:
Make protein milk. Skim milk is an excellent base for whey protein, whether it's unflavored (my favorite) or flavored like chocolate or vanilla. An 8-ounce cup of skim milk packs 9 grams of protein and 12 grams of carbs, giving you a nice protein boost without overloading on extras.
Try collagen tea. Collagen powder isn’t magically better for your skin or nails than regular protein powders (sorry), so you don’t need to rush to buy it. But it blends seamlessly into drinks like coffee or tea. Sip it, and you won’t notice any change in taste or texture; you’re just enjoying a cup of tea that also has 20 grams of protein. (Pro tip: it works in any beverage, including alcoholic ones. My collagen powder even came with a recipe for collagen martinis.)
Crispy Fried Tofu
While plant-based foods may not be as packed with protein as their animal-derived counterparts, I haven’t forgotten about my vegetarian and vegan friends. Legumes, like soybeans and their most famous product, tofu, are excellent protein sources.
I usually go for the firmest tofu I can find, sometimes even pressing out the moisture before cooking. I heat up some oil in a pan and slice the tofu into small cubes or strips.
Fry the tofu strips until golden and crispy on both sides, and you'll end up with deliciously crunchy bites that are perfect for dipping into any sauce you prefer.
Chickpeas, Two Delicious Ways
A can of chickpeas contains around 25 grams of protein, and with the right recipe, you could easily finish the entire can in one sitting. (Do you enjoy chickpeas? I do! But keep in mind, these recipes might not be suitable for those who aren’t fans of chickpeas.)
For a speedy chickpea salad, mix drained chickpeas with a splash of olive oil, a squeeze of fresh lemon, and a generous sprinkle of parmesan cheese. If you're keeping things vegan, swap in nutritional yeast. To make it lighter, limit the amount of oil and cheese.
Alternatively, roast the chickpeas: coat them with a touch of oil, a pinch of salt, and your favorite spices (21 seasoning works wonders here, or try a dash of cumin and cayenne). Roast them for about 20 minutes at 400°F for a crispy, protein-packed snack.
