{"id":37993,"date":"2025-09-23T04:43:07","date_gmt":"2025-09-23T04:43:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/37993\/"},"modified":"2025-09-23T04:43:07","modified_gmt":"2025-09-23T04:43:07","slug":"we-asked-dietitians-for-healthy-high-protein-meals-heres-their-list","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/37993\/","title":{"rendered":"We asked dietitians for healthy high-protein meals. Here\u2019s their list"},"content":{"rendered":"

Registered dietitians told us that most adults should aim to eat between 25 and 30g of protein at every meal. Keep in mind that appetites and nutritional needs vary, so think of this as a general goal.<\/p>\n

\u201cFor most people this a pretty good range,\u201d said Jason Ewoldt, a registered dietitian nutritionist at the Mayo Clinic in Rochester, Minnesota. \u201cNow obviously if you\u2019re an athlete or someone who\u2019s recovering from surgery, then we\u2019re going to want to increase that amount. But for the average person, 25 to 30 grams of protein at every meal is a good place to live.\u201d<\/p>\n

Ewoldt and other dietitians emphasised that protein shouldn\u2019t be your only focus. You should prioritise meals that also provide plenty of fibre, healthy fats, vitamins and other important nutrients that can protect your overall health.<\/p>\n

That takes some strategising, but it\u2019s not as difficult as it might sound. To help you, we asked the dietitians to give us a sample meal plan. Here\u2019s what they told us.<\/p>\n

Breakfast<\/p>\n

\"GreekGreek yoghurt, chia seeds and berries can be a great source of protein. Photo \/ 123rf<\/p>\n

This tends to be the meal where people eat the least amount of protein \u2013 if they eat breakfast at all, said Katie Dodd, a registered dietitian nutritionist who runs a nutrition blog called the Geriatric Dietitian.<\/p>\n

Many popular breakfast foods, such as cereals, bagels, snack bars and pastries, contain very little protein. They also tend to be low in fibre and high in sugar and refined carbohydrates. Getting enough protein at breakfast is crucial because it promotes satiety and balances your blood sugar levels \u2013 preventing you from experiencing hunger and cravings throughout the day.<\/p>\n

1. Greek yoghurt with strawberries and almonds<\/p>\n

27.5g of protein<\/p>\n

three-quarters cup plain Greek yoghurt1 tablespoon chia seedsHalf a cup chopped strawberriesQuarter cup sliced almonds<\/p>\n

Every dietitian we interviewed recommended plain Greek yoghurt. It\u2019s high in protein and loaded with probiotics \u2013 special bacteria that are good for your gut microbiome and metabolic health. Mix in some chia seeds, berries and sliced almonds to add fibre, vitamins, healthy fats and plant protein. If you\u2019re vegan, use a plain, plant-based Greek yoghurt as your base.<\/p>\n

2. Cottage cheese with blueberries and walnuts<\/p>\n

29.5g of protein<\/p>\n

1 cup cottage cheese\u00bc cup walnuts\u00bd cup blueberriesHalf a teaspoon cinnamon<\/p>\n

A single cup of cottage cheese has a whopping 25g of protein. \u201cThat\u2019s an amazing bang for your buck when it comes to protein,\u201d said Anne Kozil, a registered dietitian nutritionist in the food science and human nutrition department at Colorado State University. \u201cIt\u2019s an easy slam dunk.\u201d Top it with nuts, berries and cinnamon for extra vitamins, fibre and phytonutrients.<\/p>\n

3. Breakfast burrito<\/p>\n

25g of protein<\/p>\n

Two scrambled eggs1\/3 cup cooked black beans1\/4 cup diced cooked sweet potato\u00bd Hass avocado, peeled and sliced1 whole-wheat tortilla<\/p>\n

Having a breakfast burrito is an easy way to start your day with a healthy dose of protein. For added convenience, make a batch and stash the burritos in the freezer for a quick, on-the-go breakfast that can be warmed up in a microwave. Add black beans, sweet potatoes and half an avocado for a big boost of fibre, vitamins and minerals. If you\u2019re vegan, swap out the scrambled eggs for saut\u00e9ed tofu.<\/p>\n

Lunch<\/p>\n

\"AA salad with chicken breast and lentils. Photo \/ 123rf<\/p>\n

Most people eat slightly more protein at lunch than at breakfast, but they still fall short of what they need, Kozil said.<\/p>\n

1. Chicken and lentil salad<\/p>\n

37 to 40g of protein<\/p>\n

Half a cup cooked lentils85g grilled chicken1 cup mixed lettuce or baby spinach3\/4 cup chopped vegetables, such as cucumber, carrots, peppers, or tomatoes<\/p>\n

Dress with olive oil and apple cider vinegar, or your favourite dressing<\/p>\n

Salads don\u2019t have to be boring. They\u2019re a great way to get in high-quality protein with fibre and nutrient-rich vegetables, beans and lentils.<\/p>\n

2. Roast turkey and hummus wrap<\/p>\n

About 25g of protein<\/p>\n

1 whole-wheat tortilla1-2 tablespoons hummus1 slice cheddar or mozzarella cheese2 slices oven-roasted turkey breastChopped lettuce and sliced tomatoes and onion<\/p>\n

For a quick and portable lunch, combine your favourite protein and veges in a whole-wheat wrap. If you like cold cuts, choose sliced turkey, chicken or roast beef. These tend to be less processed and have fewer additives than mixed meats such as ham, salami and bologna. For a vegetarian option, try substituting the cold cuts with crispy roasted tofu.<\/p>\n

3. Brown rice bowl<\/p>\n

28 to 39g of protein<\/p>\n

Half a cup cooked brown rice85g grilled chicken, tofu or tempehQuarter cup cooked beans such as black or pintoQuarter cup cooked lentilsHalf a cup of saut\u00e9ed peppers, onions and spinach<\/p>\n

\u201cThis is an easy go-to meal for a healthy dose of protein,\u201d Dodd said. Combine brown rice, chicken (or tofu or tempeh) and vegetables in a bowl. Then add beans, lentils and your favourite spices.<\/p>\n

Dinner<\/p>\n

\"ForFor a healthy dinner idea, try chicken fajitas. Photo \/ 123rf<\/p>\n

For most people, dinner tends to be the highest-protein meal of the day. But many people get a lot of their protein from processed meats such as hot dogs, sausages and fried chicken. These foods tend to be high in sodium, saturated fat and preservatives. Consider using dinner as an opportunity to eat healthier protein-rich foods that are often overlooked, such as seafood, beans, peas and lentils.<\/p>\n

Grilled salmon with veggies and quinoa<\/p>\n

About 36g of protein<\/p>\n

113g grilled salmon 1 cup cooked quinoa1 cup broccoli and cauliflower in medium-sized florets saut\u00e9ed with garlic and olive oil<\/p>\n

Seafood is one of the most nutritious high-protein foods you can eat because it\u2019s brimming with omega-3 fatty acids, an essential nutrient that our bodies need but can\u2019t produce. Health authorities recommend eating at least two servings of seafood weekly. Experts recommend eating salmon, rainbow trout, and small fish such as anchovies or sardines at least two nights a week.<\/p>\n

2. Beef and lentil cheeseburgers<\/p>\n

About 30g of protein<\/p>\n

1 burger patty made with a 2-to-1 ratio of ground beef to cooked lentils1 whole-wheat bunOne slice of cheddar cheeseChopped lettuce and sliced tomatoes<\/p>\n

Any time you\u2019re making a recipe with minced beef, it\u2019s a good idea to replace some of the beef with cooked brown lentils to add fibre and extra nutrients. Brown lentils are high in protein, have a mild flavour, and resemble the appearance and texture of cooked minced beef.<\/p>\n

To make these burgers, add 450g of minced beef and two cups of cooked lentils to a food processor. Sprinkle in garlic powder, onion powder and any other seasoning you like. Pulse a few times, being careful not to puree the mixture. Then cook the burgers in a skillet until they reach the desired level of doneness. This recipe should yield about eight burgers.<\/p>\n

3. Chicken fajitas<\/p>\n

About 30g of protein<\/p>\n

113g chicken tendersFajita or taco seasoning\u00bd large bell pepper, seeded and sliced\u00bc large red onion, slicedFlour or corn tortillas<\/p>\n

Chicken is one of the richest sources of protein you can eat, Dodd said. \u201cIt\u2019s a great source of lean protein,\u201d she added. \u201cThat\u2019s why so many bodybuilders eat chicken.\u201d Consider trying this quick and easy recipe for chicken tender fajitas with onions and peppers, which involves saut\u00e9ing chicken tenders with taco or fajita seasoning, then mixing in bell peppers and onions. To make it vegan, swap in tofu, tempeh, black beans or a plant-based meat substitute in place of chicken. Or if you\u2019re not a fan of chicken, try thinly sliced steak or a serving of shrimp or fish.<\/p>\n","protected":false},"excerpt":{"rendered":"Registered dietitians told us that most adults should aim to eat between 25 and 30g of protein at…\n","protected":false},"author":2,"featured_media":37994,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[13916,34844,24392,5085,2082,34846,134,5110,26098,34845,5840,10005,4521,4515,23472,111,139,556,69,1562,2859,165,17733,3270],"class_list":{"0":"post-37993","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-asked","9":"tag-dietitians","10":"tag-each","11":"tag-fibre","12":"tag-for","13":"tag-grams","14":"tag-health","15":"tag-healthy","16":"tag-heres","17":"tag-highprotein","18":"tag-least","19":"tag-list","20":"tag-meal","21":"tag-meals","22":"tag-minerals","23":"tag-new-zealand","24":"tag-newzealand","25":"tag-nutrition","26":"tag-nz","27":"tag-plenty","28":"tag-protein","29":"tag-their","30":"tag-vitamins","31":"tag-we"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/37993","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=37993"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/37993\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/37994"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=37993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=37993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=37993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}