Are you looking for quick and easy high-protein meals for your family? Finding them can be tricky, especially for those with allergies. I created a fast and easy meal plan so that you can try a new meal every week for months!
These 17 ideas are packed with delicious and nutritional flavors your family will love. Incredibly, all dairy-free!
To make cooking even easier and simple, I’ve included helpful youtube links beneath each main section of high protein-meals to the BEST cooking professional channel vloggers that will help you make the meals even faster! You’re welcome! 😉
This list below includes poultry, seafood, plant-based powerhouses, and other ideas. Please enjoy these recipes and try something new that can involve a fun cooking night for the entire family.
All references for these tips and tricks will be linked at the bottom of this post!
Poultry & Seafood High-Protein Meals
If you’re looking for a delicious and healthy way to boost your protein intake, try poultry and seafood. They are quick to cook and easy to make. These lean protein sources are packed with nutrients and can be prepared in various ways.
Some popular options include grilled salmon with roasted asparagus, shrimp scampi with zucchini noodles, grilled Salmon and spicy tuna cakes with mango salsa.
Many people are intimidated about cooking a fish like Salmon but I found a Youtube channel based in London that has the top expertise in cooking this delicacy. I love how quick they cook and the food looks delicious!
Jack and Will run the Fallow London channel and restaurant and will teach you top chef tricks and tips on cooking delicious meals.
Natasha’s kitchen also brings preparing Salmon to a whole new flavorful level that you’ll enjoy.
For your poultry desires, check out this Youtbe chef @downshiftology! Lisa does not disappoint when it comes to delicious lemon baked chicken and more.
With so many delicious and easy-to-make recipes, you’re sure to find a new favorite.
1. Grilled or Baked Salmon with Roasted Asparagus
Salmon contains high protein and omega-3 fatty acids, while asparagus adds fiber and vitamins. Season the salmon with herbs and spices for extra flavor.
Natasha’s Kitchen has a great way to make this dish! She explains things quickly, efficiently, and directs you to mouth watering meals that will satisfy the entire family.
I have heard many people try coconut oil as a base for a nice, healthy, and fatty way to fry or cook the salmon. However, you can make it with olive oil or butter as well for a delicious cripsy taste.
Tip: Use refined coconut oil rather than virgin coconut oil. Refined coconut oil has a higher smoke point and better flavor.
2. Lemon Herb Roasted Chicken with Quinoa
This high-protein meal recipe is a classic combination that’s healthy and satisfying. The chicken provides lean protein, while quinoa is a complete protein source with all nine essential amino acids.
Lisa is a chef I watch on Youtube who creates a delicious Greek lemon herb roasted chicken that is a must try for your family. She has a wonderful personality and a soothing voice to listen to.
Tip: To bring out the flavor in your lemon chicken, mix olive oil, Lemon, garlic, and a few other herbs of your choice in a small bowl.
Pour this mixture over the chicken in a gallon-sized ziplock bag and let it sit in the fridge overnight (for best marination) or for a few hours before cooking.
3. Shrimp Scampi with Zucchini Noodles
Shrimp cooks quickly and is an excellent source of protein, while zucchini noodles offer a low-carb alternative to pasta.
This recipe is straightforward, and you only need a few ingredients: zucchini noodles, garlic, butter, chicken broth, and shrimp! (Feel free to add in any spices you desire).
Cooking the shrimp in vegetable broth makes for an excellent quality meal full of flavor.
4. Tuna Salad Lettuce Wraps
This quick and easy lunch option is high in protein and low in carbs. For creaminess, use a dairy-free mayonnaise or avocado.
Some people struggle when choosing a plant-based mayonnaise, but I believe Hellman’s plant-based mayonnaise tastes very delicious.
Tip: For the lettuce to hold the tuna well, try to choose larger leaves, especially those without tears.
5. Spicy Tuna Cakes with Mango Salsa
Spicy tuna cakes with mango salsa are a flavorful, protein-packed appetizer or main course. They can be made as a snack or for lunch.
Serve with a refreshing mango salsa for a tropical twist. This high-protein meal is simple to make and delicious.
If you prep everything before starting the recipe, you can create it in 30 minutes or less.
If you are like me and cannot take spicy things, avoid the spices that will trigger your taste buds negatively. 😉
Plant-Based Powerhouses High-Protein Meals
If you’re looking for tasty, high-protein meals that resemble grilled beef burgers, you’ve found the right recipe. This meal is powerful for those looking to boost their protein intake while enjoying the benefits of a plant-based diet.
This specific Youtube chef @Simnettnutrition who’s name is Derek is a Certified Nutritional Practitioner focusing on Vegan nutrition. He is hilarious and insightful!
Derek helps us all learn how to make tofu taste delicious! In this section, I will use various YouTubers to illustrate these high-protein meals.
I discovered a Cantonese Chef who is viral for preparing a delicious meal involving chikpeas! His name is Wil and he is also popular for finding delicious vegan recipes and trying it with his own twist.
He’s very friendly!
These high-protein meals will make a grand entrance at your table today.
Wil’s cooking channel @YEUNGMANCOOKING is here for all who enjoy venturing into delicious plant based high-protein meals.
For quinoa expertise you won’t fail with Nisha, the youtube chef who runs @RainbowPlantLife. She has a pleasant personality and ways to make quinoa look effortless to prepare. You can always check out her channel to get more delicious recipes!
Plant-based meals can be as effective as animal proteins and are often rich in fiber and other essential nutrients.
6. Tofu Scramble with Black Beans and Salsa
I love the idea of a high-protein meal because it is a hearty and satisfying breakfast or brunch option. Tofu is a versatile protein source that can be seasoned to mimic eggs.
Many people have not tried these high-protein meals, and they would be surprised to find that you can have them for breakfast or lunch. Check out this great recipe from itdoesnttastelikechicken.com.
7. Lentil Soup with Whole Grain Bread
This classic vegetarian dish is packed with protein and fiber. Lentils are a great source of plant-based protein and are rich in iron. Even the pickiest of eaters will enjoy this meal.
Try this dish today! A lovely vegan butter on the whole grain bread gives it a nice crispy crunch toasted on a nonstick pan.
8. Chickpea Curry with Brown Rice
This flavorful and aromatic dish is perfect for a cozy night in. Chickpeas are a good source of protein and fiber, and brown rice adds complex carbohydrates.
There are tons of chickpea recipes by Wil on YouTube that I can lose myself in for hours, and this is one of them.
9. Black Bean Burgers on Whole Wheat Buns
Yummy! Try this delicious and healthy alternative to traditional burgers. Black beans are a great source of protein and fiber, and whole wheat buns add complex carbohydrates.
Although this dish is delicious, a common question is:
How to avoid making the black bean burgers not mushy?
According to Sally’s Baking Addiction, all you have to do is spread out the can of black beans onto a line baking sheet. Bake for about 15 minutes to prevent the black bean burgers from tasting like mush.
10. Quinoa Bowl with Roasted Vegetables and Tofu
This customizable and nutrient-packed meal features your favorite roasted vegetables and tofu for a protein boost.
Tofu is a new item for me and my son to try but we’re willing to give it a shot together! This youtube video shows a great way to cook tofu that will help you get started too. Bonus, it’s hilarious too!
11. Edamame and Avocado Salad with Lemon Dressing
This light and refreshing salad is perfect for a summer meal. Edamame is a complete protein source; avocado adds healthy fats and creaminess.
It’s a delicious lunch, and it would be excellent in the spring to welcome the green season everywhere.
12. Peanut Butter and Banana Smoothie with Protein Powder
This is a quick and easy breakfast or snack option. Add a scoop of dairy-free protein powder for an extra boost of protein. It is a wonderful high-protein meal for on the go or even to enjoy in a park.
These are the quickest meals for breakfast on the go for busy kids!
13. Chia Seed Pudding with Berries
Chia pudding is a healthy and delicious breakfast or dessert packed with a good source of protein. It is also high in fiber, and berries add antioxidants and sweetness.
Delicious berries to try with chia pudding are strawberries, blackberries, and mangoes.
Other Ideas for High-Protein Meals
Lastly, we have other ideas for high-protein meals to try! These mouthwatering dishes will have you coming back for more!
14. Steak with Sweet Potato Fries
This is a classic combination that’s both satisfying and nutritious. Steak is an excellent source of protein, and sweet potato fries add complex carbohydrates and fiber.
You can also serve this yummy high-protein meal with baked onion rings and a salad.
BONUS: I found an excellent video of Chef Gordron Ramsay cooking a delectable pair of steaks that is short and easy to follow. A must try for steak lovers!
15. Pork Tenderloin with Apple Chutney
This flavorful and elegant meal is perfect for a special occasion. Pork tenderloin is a lean source of protein, and apple chutney adds sweetness and acidity.
There are many great recipes online for this, but the one I found is the quickest: a 35-minute recipe from food.com. You’ll find the link below!
16. Lamb Chops with Roasted Root Vegetables
This hearty and flavorful meal is perfect for a winter night. Lamb chops are a good source of protein, and roasted root vegetables add nutrients and fiber.
To taste this dish, you can choose olive oil, garlic, rosemary, thyme, salt, and pepper.
However, I found an amazing short that led me to a great channel! The Youtube Chef @OneStopChop does not state his name in the description.
This chef is incredibly detailed in this short discussing how to make flavorful lamb chops. I will provide it for you here.
His mouth watering meals have the audience coming back for more!
17. Venison Chili with Cornbread
Lastly, try this delicious high meal today for your family—a lean and flavorful alternative to traditional beef chili. Venison is a good source of protein and is lower in fat than beef—research local stores to see where you can find venison.
Conclusion
These 17 dairy-free, high-protein meals will be an excellent addition to your tables today.
It’s wonderful to see that there are poultry and Seafood plant-based powerhouses and other ideas that will create a delicious Aroma in the house along with mouthwatering flavors.
Enjoy your meal and fine dining for breakfast, lunch, or dinner. There’s something on this list for everyone to help pack up those proteins.
With all the helpful resources I’ve provided, you’re well on your way to making meals with your family that will impress everyone!
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References and Links
https://itdoesnttastelikechicken.com/tofu-scramble-breakfast-vegan-champions
https://sallysbakingaddiction.com/best-black-bean-burgers
https://www.food.com/recipe/roasted-pork-tenderloin-with-apple-chutney-362016
Marlenny Linda is more than just a writer; she's a passionate bilingual advocate for families with children with medical conditions. With a background in teaching English (TESOL/TEFL) and a Bachelor of Science in Liberal Arts, she crafts engaging, SEO-optimized content that informs, inspires, and connects with these families.
Her specialty is long-form content, where she dives deep into the topics that matter most, from navigating educational resources to fostering a fulfilling life for your child. Marlenny's innovative approach keeps audiences engaged and coming back for more.
